Friday 171013 “Artie”

The Whole 30 wraps up in just 2 days and we have a number of athletes finishing the 30 days! Congrats to Pam, Deb, Cass, Dr Jo, Patricia, Lisa and David B, Julia, Trisha and Gaby… hang on for 2 more days. And as I have suggested to a few of them: let’s keep it going for 30 more OR you could try continuing it in a new and different way- read this:

Here is a post from the Whole 30 that reflects the NEXT half of the Whole Life Challenge!
Every day for 30 days…

    • Sleep. Unplug from your computer, TV, iPad, e-reader, and cell phone a full one hour before bedtime.
    • Personal growth. Handwrite and mail a letter, postcard, or greeting card to a friend or family member with whom you’d like to stay better connected.
    • Temperance. Choose one hour a day when you are completely unplugged from your computer, TV, and your Smartphone.
    • Active recovery. Spend 20 minutes stretching, foam rolling, or doing mobility work.
    • Injury rehabilitation: Do all of your PT exercises or other injury-prevention or recovery activity for 15 minutes.
    • Fun and Play: Read a book (pleasure reading, not work!) for one hour.
    • Stress management: Do 10 sun salutations each morning before you have your coffee.
    • Exercise: Increase the length of your dog walks by 10 minutes. That’s 300 more minutes of exercise for you and your pooch.
    • Nutrition(ish): Floss your teeth. Good health starts in the mouth!

 

New chalkboard art courtesy of new athlete, Ren’s kids: Ren Jr and Piper

Friday’s WOD at 7 and 9am, against 3 and 5pm
“Artie” a Hero WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/29kg)
Post rounds completed to journals/chalkboards
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

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