Today is the third day of the Spring Whole Life Challenge. How's it going for you?
This is our third and final week of our Wendler Overhead Squat cycle. We've been working the overhead squat once a week for the past 7 weeks. Has your overhead squat improved? Let us know in the comments. 
Have you noticed the new CrossFit and Hylete links on the right of the blog? We have been approved for Affiliate retail share and reduced price programs with these two companies. We will be continuing to research and apply for more retail discount and share sale opportunities. Be sure to watch the blog for new vendors. 

Today's Workout
Wendler Overhead Squat Week 3.3
5 reps @50%, 3 reps at 65%, 5 reps @75%, 3 reps @85%, max reps at 95%
then, for time:
The Baseline
500m Row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups
We last did The Baseline on November 5, 2014. What was your time? 

Will it be an all male yoga Sunday? Come to Laura's 8:30am class this morning and find out. 

Aren't you glad Tabata Something Else doesn't include burpees? Sarah A. and Bridget make them look easy. 
Today's workout is our challenge workout for the Spring Whole Life Challenge. If you are doing the WLC (and we hope all of you are!) you'll need to come to class today. If you can't make it, we are having a make-up workout tomorrow, Saturday, at noon. You might as well attend Regena's 10:30am yoga class and then stick around to do the workout. 
The Tabata interval was created by in 1996 by Dr. Izumi Tabata. Dr. Tabata worked with Olympic speedskaters to develop a high intensity interval protocol that maximized their VO2 improvement. His research found that 8 intervals of 20 sec of work to 10 sec of rest increased VO2 max and allowed for maximum output for every interval. 
Tabata Something Else was introduced to the CrossFit community on Feb. 20, 2005. 

Today's Workout
Wendler Overhead Squat Week 2.2 
then
"Tabata Something Else"
4 x 8 Tabata Intervals 
Pull-ups 
Push-ups 
Sit-ups
Squats
There is no rest between exercises.
Score is total reps from all 32 intervals

Teri, James, Kevin and Tami get after some power cleans.
You can't out exercise a bad diet. There's a reason nutrition is the base of the CrossFit pyramid of health and fitness. Nutrition is the foundation of our strength and conditioning program at the gym, and something to which you must pay attention if you want to achieve a particular body composition, accomplish physical activities, or just be a general bad-ass. 
One of the ways we like to give attention to nutrition is through the Whole Life Challenge. We love how the WLC develops awareness of our nutrition choices and their consequences. Ask anyone who's done a WLC (there are lots of us, including all of our CrossFit coaches and most of our Yoga instructors) and they'll tell you, you become acutely aware of your relationship with food. 
At its basic level, food is fuel. But, we all know food is heavily seasoned by our family, culture, and ethics. Just tell someone you don't eat X, Y, or Z and be prepared for all manner of responses. Most folks will give you unsolicited nutrition advice, despite not having any education or training in nutrition. Lucky for us, all of our coaches and instructors are knowledgeable about nutrition whether it be Paleo, Zone or Ayurveda. 
If you are lucky enough to take one of Laura's yoga classes (Sundays at 8:30am and Thursdays at 6am), ask her about the pancreas and weight management. She did her Master's thesis on this very topic. She is now works for the Cooperative Extension as a Nutrition educator. How lucky are we to have her as a yoga instructor here at True Spirit?
Coach Noah has his degree in Health and Human Performance. He's a great resource for nutrition and health coaching. 
If you are not achieving the body composition or performance you'd like. First, look at what you're eating. Then write it all down, everything you eat or drink, for two weeks. Then bring it to one of our coaches or instructors and we can help guide you to a plan that works for you. 
Today's Workout
Wendler Overhead Squat Week 2.2
then, for time:
10 Box jumps 24/20"
1 Kettlebell swings 1.5/1 pood
9 Box jumps 24/20"
2 Kettlebell swings 1.5/1pood
8 Box jumps 24/20'
3 Kettlebell swings 1.5/1 pood
7 Box jumps 24/20"
4 Kettlebell swings 1.5/1 pood
6 Box jumps 24/20"
5 Kettlebell swings 1.5/1 pood
5 Box jumps 24/20"
6 Kettlebell swings 1.5/1 pood
4 Box jumps 24/20"
7 Kettlebell swings 1.5/1 pood
3 Box jumps 24/20"
8 Kettlebell swings 1.5/1 pood
2 box jumps 24/20"
9 Kettlebell swings 1.5/1 pood
1 Box jump 24/20"
10 Kettlebell swings 1.5/1 pood