Tuesday 130212 Max Rep Front Squats

At the bottom of the page is a repost of a blog post from the Whole Life Challenge- it is taken directly from the WLC blog.  Those of you who have already registered and paid the entry charge of $45 have access to that blog.  I encourage you to poke around the blog and forum pages to get some tips and ideas prior to the kick off on Saturday.  IF you don’t already know about the WLC- skip to the bottom of the page and read that now.  

For you who already have a good idea about the WLC- you can start reading here.  
One highly valuable benefit of being a member of a CrossFit gym, and in particular CFM, is that you are able to push through difficult workouts with other people.  You know what they are going through and they also feel your pain, effort and exhaustion.  Along with shared suffering you also share victories.  Within this context, you also are able to give and accept motivation, support and encouragement.  There is also a degree of accountability.  Dr Deb is counting on Jennifer to show up at the 6am WOD, as it is MUCH more difficult to go at it alone.  You get the idea.  

The very same is to be said for joining the upcoming 55 day challenge.  Ahead there are tough days where you will gratefully accept encouragement from others to stick to your plan. There will be days where you share menu ideas or veggie preparation tips to someone that could help them increase adherence to their plan.  Addressing the wide variety of other health related topics in the WLC has the possibility of having a profound affect on your life… let’s embark on it together!

Something standing in your way from joining?  Let’s talk about it.


Tuesday’s WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals 8am.

Tabata: Double unders (no singles!)
-then-
Clean technique work-20 minutes
-then-
For 8 rounds, on the 2 min. mark, do 20 seconds of max rep front squats (from ground).
During the 100 second break of each round, figure out total volume lifted, for example-
6 squats at 55kg=330kg. The goal is to front squat as much total weight as possible 

across 8 rounds, change weight as desired.

Post total weight lifted across all rounds

THE WHOLE LIFE CHALLENGE

Saturday, January 26 2013 by Andy Petranek
The Whole Life Challenge began with the notion that regular training for your lifestyle in the 
world is as valuable as regular training for your body in the gym. It grew into a game in 
which your world is the field, your choices are the movements, and your life is the prize.

The Whole Life Challenge is not something you win in the way you are used towinning 
something. The Whole Life Challenge is not a competition like any you’ve ever taken part
 in. This is not the Olympics. The goal is not to be perfect. The goal is to be honest and 
create from there. You won’t best the other players or beat the competition. Make no 
mistake, however, this is a game and you can win.

The Whole Life Challenge is a brand new way of looking at your life. Your wholelife. How
 does it work? Where are your opportunities? What does a life lived inside of a commitment
 to real, long term, sustainable, practical health, fitness, and overall well-being look like? 
It certainly isn’t about beatingyour brains out in the gym day after day. It can’t be about 
a restrictive,ascetic dietary regimen. And it definitely isn’t living like your health is a
problem to solve and your life is something to fix.

The Whole Life Challenge is an extraordinary tool. For building. It doesn’t fix anything — 
it only builds new things. What do you want your life to look like?What excites you, enlivens
 you? This challenge will have you living a life where you can have it all. You want vibrant
 health and you want to enjoy all ofthe exciting things the world offers — work that rewards
 and play thatrewards. When this is over, your work will be integrated with your play. They
will cause and support each other, they will no longer sabotage each other.

Play this game like you want to know, not like you already know. Be great –Own your perfect
 days and your breakdown days. Be clear about what works andwhat doesn’t work. See 
where you can make a difference that lasts longer than the 8 weeks of the challenge. Do 
that, and you will transform your life morethan you imagine. You can have it all. This is where 
it starts.
Welcome to the Whole Life Challenge — What will you build with it?