7/13 Whole Life Wednesday

​​Corinne shows good body control in the ring row. 
This week's Whole Life Lifestyle Challenge is to give yourself a 10 min break from work every hour. We all strive to work hard and do a good job. Oftentimes, we get sucked into our computer only to look up and notice we missed lunch, we've been sitting slouched for 4 hours and haven't had a sip of water. Does this ring true for you?
This week your healthy lifestyle challenge is to work for 50 minutes, then step away from your desk for for 10 (and maybe talk a brisk walk, do some stretches, or some squats?). Cycle this for your workday. You’ll find that you still have energy and focus by the end.
To assist you with these hourly breaks, we recommend installing anti RSI software, which “locks” your computer for 5-10 minute intervals every hour so you’re forced to give work a rest. You're welcome:-)
Today's workout is another high volume main-site workout. We're working endurance, stamina, shoulder strength and of course, mental toughness with this workout. Be sure to ready the WOD notes to help you determine your appropriate scaling options. 
Today's Workout
For Time:

Level I
800-meter run
25 ring rows
400-meter run
20 ring rows
200-meter run
15 ring rows

Level II
1,200-meter run
55 pull-ups
800-meter run
35 pull-ups
400-meter run
15 pull-ups

As Prescribed
Run, 1200 m
75 Pull-ups
Run, 800 m
50 Pull-ups
Run, 400 m
25 Pull-ups

WOD Notes
You are considered a Level I runner if your 1-mile time is over 9 minutes. During the ring rows, place the feet, relative to the rings, in a position that allows at least 5 consecutive reps. It is important to keep the body rigid and to keep the arms close to the body as you pull. For full range of motion start with full extension of the arms (maintain active shoulders) and pull until the hands meet the sides of the chest.
If you can execute 30 consecutive pull-ups then do this workout RX. Strive to finish each run under 6 minutes, 4 minutes, and 3 minutes, respectively.

We're having a Facebook Check-in contest July 16-Aug 13!

To celebrate our two-year anniversary we are running a Facebook Check-in contest. Between July 16 - Aug 13, the person with the most Facebook Check-ins will win a Hylete jacket emblazoned with our logo! All you have to do is show up to CrossFit, YogaFit or Open Gym and check into True Spirit CrossFit & Yoga on Facebook. If you're not sure how to do that, ask a coach. ​