Week 2 of the Whole Life Challenge is underway and with that comes a new well-being practice. This week we will incorporate the morning routine. Whether you choose to exercise, mobilizing, reading, journaling, or meditation, make sure you do something for yourself for at least 10 minutes each morning before getting pulled into the next obligation. When you make time for yourself first you set the tone for the day ahead.

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Monday 1/29

A) E2MOM x 5 sets:

– 2 x split jerks

*On the first 3 sets pause 1 count at bottom of dip and at catch.

 

Barbell Cycling Day 1

B) E2M x 3 sets:

– 6 x UB power clean + push jerk

*Build as you go. Work on efficient movement.

 

C) 10 to 1 reps for time:

– pull-ups

– push ups

– KB swings (70/44)

 

Tuesday 1/30

A) E2MOM x 5 sets:

– 5 x box squats @ 65%

*Absolutely no rocking. Keep weight in heels with slightly widened stance.

 

B) E3MOM x 4-6 sets

– 250/200m row

– 30 double unders

– 8 DB/KB front rack walking lunges (50/35ish)

 

Wednesday 1/31

A) Every 90 seconds x 3 sets:

Station 1

• L3: ring MU x 3-5 reps
• L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
• L1: 6-10 x banded supinated pull-ups + 6-10 dips

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner (split 45s/45s)
• L1: handstand wall hold (practice taking one leg off)

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 alternating DB snatch (50/35ish)

– 10 toes to bar

R60S

 

C) 3 sets for quality:

– 1 lap double KB front rack walk (slow)

– 8 banded YTWs

 

Thursday 2/1

A) E2MOM x 3 sets each (6 sets total):

Station 1: 10 x close grip bench press @ 20X1 (45-55%)

Station 2: 10 x supinated bent over BB row

 

B) E2MOM x 3 sets each (6 sets total):

Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)

Station 2: 10 x kneeling DB/KB overhead press

 

C) 3-4 sets AFAP:

– hand over hand sled pull x 1 length

– box push x 1 length

R2-3M

 

Friday 2/2

A) E2MOM x 6 sets

– 3 front squats

*Start at heaviest weight from last week’s 4’s.

 

B) 3 min @ 90%

– 500/400m row

– AMRAP wallballs in remaining time

R2M

3 min @ 90%

– 400m run

– AMRAP burpee DB box step ups

 

Saturday 2/3

8am Masters

9am CrossFit

10am Intro To CrossFit

 

Sunday 2/4

8am Endurance

The Whole Life Challenge kicked off this past Saturday and we’ve got 19 official EDCF participants! One of the things that drew me to the WLC in the first place was that it wasn’t just another nutrition challenge. Every week they introduce another well-being practice and I thought that I would share it with the rest of our community and maybe it would stick with a few of you.

Mindful Breathing:

1. Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach.
2. Breath only through your nose while focusing your attention on keeping your chest still while your abdomen rises and falls with each breath, breathing the minimal amount necessary.
3. Feel the rising and falling of your abdomen, noticing any thoughts, physical sensations, or emotions that arise in your mind.
4. Let your thoughts, sensations, and emotions pass by, using your breathing as an anchor to focus on.
5. Do this for a minimum of ten minutes each day. You can break it into multiple pieces, doing a few minutes in the morning, a few in the afternoon, etc., but you should total at least ten minutes overall.

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Monday 1/22

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– back squat

– bench press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

 

*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.

 

B) 3 sets for quality:

– 8 single leg medball curls

– 8 DB bicep curls

– 8 DB Romanian deadlifts

– 8 DB tricep extensions

 

Tuesday 1/23

A) E2MOM x 8 sets:

– clean & jerk

Sets 1-4: 2 @ 60-80%

Sets 5-8: 1 @ 85-95+%

*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.

 

B) EMOM x 4-7 sets:

1: 12/9 cal row (Rx+ use 15/12)

2: 12 alternating DB snatch

3: 10 DB front rack lunges (50/35)

 

*Scale reps back to stay on pace

*DB snatches & lunges are CF Open standard

 

Wednesday 1/24

A) E2MOM x 3 sets

Station 1

• L3: bar MU x 3-5 reps
• L2: banded bar MU x 3-5 reps
• L1: 10 x banded CTB pull-ups

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner
• L1: nose & toes handstand hold x 45 sec

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 KB swings (70/44)

– 10 burpee pull-ups

R60S

 

Thursday 1/25

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– deadlift

– bench press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

 

Friday 1/26

A) E2.5MOM x 4 sets

– 4 front squats

*Start at heaviest weight from last week’s 6’s.

 

B) 5 min of work @ 90%

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

R3M

5 min of work @ 90%

– 400m run

– 12 hang power cleans (135/95, 115/75, 95/65)

– max burpee box jump overs in remaining time

R3M

5 min of work @ 90%

– row for meters

 

Saturday 1/27

8am Masters

9am CrossFit

10am Intro To CrossFit (also open gym)

 

Sunday 1/28

8am Endurance