Wine Country CrossFit

How did your Whole Life Challenge course go? Did you gratefully end your 8 weeks and plow into a plate of nachos (or donuts, pizza, ice cream, pitchers of beer or margaritas–whatever gets you that food high that you thought you were denying yourself these past few weeks)? Or, did you see how amazing you felt with what really is some responsible behavior and choices you make about your habits and way of life? I’m not saying plowing into the plate of nachos was purely a negative choice–but as you train yourself to enjoy feeling good all the time with the supportive methods you practiced, those indulgent food experiences seem to weaken to a point where they really don’t give you pleasure,
guilty or otherwise. Keep practicing, you don’t have to be “perfect” but the more you work at it–and it truly is tough work to choose well for yourself–the easier and longer you will be able to go without all the things that drag you down.

One of the most exciting things you get to do this week after finishing the challenge is getting to go back and redo some workouts that you did at the start of the challenge. Yesterday’s finish has hopefully left you inspired by your gains and today’s WLC benchmark workout will no doubt be the same. It’s amazing

what you can accomplish when you are rested, hydrated, and well-fed. Now that you have learned and experienced what that feels like I hope you can dig in and really let these last 8 weeks take hold and guide you to even greater gains! (And if you did not join us this time around, I highly encourage you to check it out for the next wave in the Fall)

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Tuesday’s WOD

Pulling Practice

Weighted Supinated Pull-ups
2-2-2-2-2
As heavy as you can go.

then

THE OFFICIAL WLC BENCHMARK WORKOUT

In 15 minutes:
Run 400 meters
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Jumping Pull ups
40 Push Ups
50 Squat Jumps
50 Kettlebell Swings (44/26)
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.