Sep 2013
watch this episode “The episode is dedicated to “debunking” some of the confusion in the world between setups for dead lifting and olympic style weight lifting. Remember, the rules of physiology remain the same. Best position of the spine is best position of the spine. The key understanding the differences between the movements however, lies in in understanding what happens after the bar moves to the hip. It doesn’t hurt
A big thanks to everyone who came out to support us at the Marshfield Boys and Girls club Fitness Expo on Sunday. Another great reason this community rocks so much!!! September 29, 2013 WOD BB Acrobatics 1) RX 5×3 Hang Snatch (pause 3 seconds above knee) LV2 5×3 Hang Power Snatch + Overhead Squat (pause 3 seconds above knee) LV1 5×3 Hang Muscle Snatch + Overhead Squat (pause 3 seconds above knee)
Sep 2013
Running…walking…jumping- it matters how you do it. Did you know you take about 2000 steps for every mile you walk. Its true, you do. Your joints are build to last you until you are 110. That is billions of cycles of movement (steps, jumps, flips, kicks). If you get in the habit of walking like a duck or running like a baby giraffe, then you are going to have an
September 27, 2013 WOD Strength In 15 minutes, establish 1RM RX Squat Clean LV2 Power Clean LV1 Deadlift and Clean Pull Skill Turkish Get Up Conditioning 6 rounds for time 30 double unders 20 air squats 10 pushups rest 60 seconds in between each set
OMG! don’t they look like they are having fun! Well you could too…at the Boys & Girls Club that is. This Sunday is the 2nd annual Health and Fitness Expo at the Marshfield Boys and Girls Club. There will be a 25 mile bike ride and a 5 mile road race/walk….buuuuya!! Not in the mood to exercise? All good. There will be lots of activities for your youngins, as well as
We’ve always known that eating fresh fruits, vegetables and nuts have tremendous health benefits. But do you know what these benefits are? Learn 100+ facts about these 25 well-known foods. September 25 2013 WOD Strength RX: Snatch Balance 7×2 LV1: Heaving Snatch Balance 7×2 LV2: Overhead Squat 4×4 Conditioning In 1 minute complete AMREP of rope climb- sub with hand climb from floor rest 1 minute In 1 minute complete AMREP
September 24, 2013 WOD Strength Close grip bench 5×3 (Tempo 3321) Heaviest possible Skill Ring hold w/ 3 sec negative 3×5 Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee RX 1.5x BW LV2 BW LV1 3/4 BW
Sep 2013
Hey all you Whole Life Challengers out there. How is it going. Are the cravings starting to go away? Are you feeling any better?….Easier to breath? (no more congestion) Are you finding it easier to fall asleep at night? These are all things you should be paying attention to. What you can measure you can change. Also how is the food coming? Are you starting to get in to a monotonous
Sep 2013
Every living organism goes through cycles of sleep and activity. The average human sleeps about 6-8 hours a night (or at least they should….hint hint). In our society we tend to only look at sleep as a necessary resting phase for our biology. But in fact, there is much more going on when we close our eyes. The deeper significance of sleeping and dreaming is so critical to our health. Sleeping gives
Sep 2013
The Primal Connection: Our health is more than just diet and exercise….but our ability to maintain a synergism with the surrounding world. It has become very easy to disconnect from the natural world and forget that we are just as much a species as a lion or a shark. Do you notice you feel better when you walk barefoot on the beach. Turns out that its not some “feel good
Sep 2013
Coconut water is tasty stuff and it packs a pretty hefty punch of electrolytes. Whether you are sluggin it down post-workout, or sippin on it while driving to work, it is a great alternative to sugary mystery drinks (soda, redbull, etc.) But if you are looking to upgrade your style, try adding a blast of nutrition to the game. Dust off your mixology skills and give these concoctions a try.
Sep 2013
The “constantly varied” part of CrossFit is what keeps each of us on our toes. “Constantly varied” means the workouts will be different every day, calling upon different skill sets and muscle groups. It also helps keep away boredom. And for those of us who logged hours and hours in globo gyms, or trained as endurance athletes being put through the same routine day in and day out, “constantly varied”
“Father/Son Bonding” September 17, 2013 WOD Strength Press 3×5 heaviest possible Push Press 3×3 start at weight used above Push Jerk 3×1 start at weight used above Conditioning complete 1 rep the first minute, 2 reps the second minute, 3 the third, etc…. ground to overhead RX 135/85 LV2 95/65 LV1 65/35
Sep 2013
You like the catchy title….Pretty catchy huh 🙂 Now catch this. If coconut products are foreign to you or something you only consider consuming with rum when you are in Puerto Rico then consider reconsidering…They may not be one of the more well known “super foods”, like say blueberries or green tea, but they sure do pack a punch. They have a ton of amazing uses from cooking oil to
Sep 2013
“If you won’t…one day you may not be able to” -Ido Portal September 14, 2013 WOD Skill KB Snatch Strength spend 12 min establishing a 2rm Db Hang Power Snatch Conditioning teams of two: complete as many rounds as possible 100 m shuttle run (50m increment) 400 m sled push (20m increment) 100m farmers walk (50m increment) RX: sled +45, 70/53 LV2: sled +25, 53/44 LV1: sled, 44/36
Sep 2013
If I fail more than you do…I succeed. Because I get to keep playing. If you get to keep playing that means you get to keep failing…sooner or later you’re going to make it succeed. The people who lose are the one’s that don’t fail at all and get stuck or fail so big that they can’t play again. September 13, 2013 WOD Strength Deadlift- in 15min find your
In memory of the braves souls who gave their life to save many. September 12, 2013 WOD Strength Snatch Grip Push Press 5×5 (heavy possible) Conditioning For time, complete the following 60 DUs 30 burpees 50 DUs 20 burpees 40 DUs 10 Burpees
Happy Tuesday crew…Hump day is coming up. And speaking of humping, lets talk about Thrusters. Click here to watch Jason Khalipa talk about thrustin like a boss We just got a Group page up for the Whole Life Crew. This way we can focus on spreading content for the people doing the Challenge, and re-focus on sharing content that will help y’all be a more “bad ass CrossFitter” Mover
Sep 2013
Greetings Whole Life Challengers. Welcome to your first work week. And by work week I don’t mean your job. What I am referring to is the work you are going to have to take on during the next 8 weeks. You have a new job, didn’t you know. You just got hired by your body and you are about to embark on a two month training course that will
August 9, 2013 WOD Strength Smolov 3/4 High Bar Back Squat 10X3 @ 85% of 1rm+5-25 Conditioning Complete 4 rounds of 30 sec ME HSPU 30 sec rest 30 sec ME pull up 30 sec rest 30 ME KB Swing 30 sec rest 30 sec ME Sit Up RX 70/53 LV1 53/24 LV2 36/25
Sep 2013
This is it ladies and gents! The time is finally upon us where we will take the necessary steps and make the necessary compromises as a way to restore order to ourselves and our fitness. The next 8 weeks will not be impossible, so stop thinking “how bad” things are going to get. Remember, it is not about being perfect. You are suppose to be making adjustments to your diet
LACK OF SLEEP: This is pretty straight forward. We have all been told that getting enough sleep is important- 8 hours according to the surgeon general! In terms of pursuing your fitness, how does it apply? The gist of it was that sleep loss does not always impair performance, but it does impair recovery from exercise. Sleep debt impairs exercise recovery primarily via two routes: by increasing cortisol, reducing testosterone production,
You eat plants and animals, get plenty of sleep and sun, and spend time doing things you love with people you love and things just kind of fall into place. You can tinker around the edges and get really into the details but that more or less will lead you to wellness. But, if it is fitness you seek, the next step above wellness, there is a short list of things to
Sep 2013
So who is doing the Whole Life Challenge?!? It is coming up (Sep. 7) Are you excited? Nervous? …Both? If you are not doing it? Why not? Are you scared? worried? Are you afraid that you will not keep up with it. Risk, Fear, Worry They’re not the same. Risk is all around us. When we encounter potential points of failure, we’re face to face with risk. And nothing courts
Sep 2013
“The Jumping Man and his Sidekick” What is Fitness to you? For many people around the world, fitness is something they do because they feel like they should, their doctors tell them to, or to keep off extra weight. They drag themselves to a room full of machines and glass walls, and in isolation, begin to mindlessly run in place and monotonously move weights in awkward motions. Well we like to
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