7/6 Whole Life Wednesday

Coach Heidi teaches the head stand in CrossFit Kids Camp. The head stand is the first step in a progression towards handstand push-ups. 
We are excited to participate the in the next Whole Life Challenge. It starts September 17. Which one of you will win? 
To get us all ready for the 2016 Fall Whole Life Challenge we will continue weekly lifestyle challenges all summer. These weekly lifestyle challenges will keep you engaged and aware of your choices regarding nutrition, hydration, sleep, mobility, stress management, and will provide insight into your relationship with yourself and your relationship with others. 
This week's healthy lifestyle challenge is to eat your vegetables! Men, aim for 2 fistfuls of vegetables, and women aim for 1 fistful AT EVERY MEAL! That's right, we are challenging you to eat vegetables, green, red, purple, orange, at every single meal. We all know we need to eat more veggies, and how many of us really eat vegetables at every meal? Well, now you have a week to try to create a new vegetable eating habit. 
Breakfast is a hard time for many of us to eat vegetables, but you can eat hash made from beets or sweet potatoes, scramble spinach or kale into your eggs, or even blend spinach or kale into a protein shake. 
Vegetables are full of good vitamins, minerals and fiber. They are an essential part of human nutrition and often get short shrift on Paleo plates. Load up your plate at every meal this week. Bon Appetite!  
Today's Workout 
21-15-9 reps for time of:

Level I
Dumbbell shoulder press
Jumping chest to bar pull-ups
Jumping bar dips

Level II
Handstand push-ups
Chest to bar pull-ups
Bar dips

As Prescribed
​Handstand Push-up (paralletes)
Bar Muscle-up

WOD Notes
Level I - Select a dumbbell for the shoulder press that allows the athlete to get through each round in no more than three sets. The dumbbells should touch the shoulders at the bottom of each rep and finish with the arms fully extended and in line with the body. The jumping parallel bar dip begins with the feet on the ground, the legs bent, and the shoulders below the elbows. Use the legs to jump until the arms are locked out.
Level II - The movements are modified to keep the intensity high and work on basic upper body strength. During the handstand push-ups squeeze the stomach to prevent over-extension of the spine. Each rep begins and ends with the arms extended and the hands, shoulders, hips, and knees in line. The head should touch the floor at the bottom of each rep. For the chest to bar pull-ups ensure the bar touches below the clavicle on each rep and the arms are locked out at the bottom. For the dips ensure the shoulder drops below the elbow at the bottom and the arms are locked out at the top. Try to complete all movements in no more than 3 sets. If the athlete can do prescribed movements and complete each round in less than three sets with minimal rest, they can do this workout as prescribed.