3/30 Whole Life Wednesday

​Chris R. digs deep to finish those 55 deadlifts during Open 16.4. 
Today we begin our discover your True Spirit weekly lifestyle challenge. This week's healthy lifestyle challenge is to drink at least 1/3 of your body in ounces of water. For example, if you weigh 125lbs, you will consume no less than 42 ounces of water today. Yes, your bathroom visits will become more frequent. However, this will normalize. 
Proper hydration keeps your tissues healthy and supple. Being hydrated can help reduce joint pain. Drinking 1/3 to 1/2 your body weight in ounces can also help you lose weight and keep it off. Water can help you feel full, it's important for maintaining your metabolism, and aids in all manner of important physiological functions. 
Being slightly dehydrated, e.g. a little bit thirsty, chapped lips, will make you feel hungry, crave sugar and can disrupt your sleep. In essence all healthy lifestyle practices can be impacted by dehydration. Thus, drinking water and staying adequately hydrated is a keystone lifestyle habit that will positively impact all others. Bottom's up!
Today's Workout
Gymnastics pulling progression: 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.

​Level 1
10 sec flexed harm hang
​
5 horizontal ring rows
​ 
3 rope foot wraps to standing

​​​Level 2
​3 negative pullups
​
3 muscle up transitions
​
1-12 foot rope climb

​Level 3
​3-5 strict pullups
​
​2 muscle up attempts 
​
​1-15ft rope climb​ 

​Level 4
​3 weighted pullups

​1-3 muscle ups

​10 linked toes to bar

​Level 5
​3-5 unbroken L pullups
​
​3-5 linked muscle ups 

15-20 linked toes to bar

then, 

​Level I  
5 rep max effort deadlift 

​Level II & III
3 rep max effort deadlift

Today we get heavy! We love heavy days. They have an incredibly positive impact on your hormones and metabolism. Heavy days are also great confidence boosters! Think about how fantastic you feel when you pick up a heavy barbell. That kind of confidence can and should be carried with you throughout your day. Heavy days make you unfuckwithable!