Monday 07.30.12

Coach Jacob shows that he'll do a handstand just about anywhere - including into a bank of ferns, with a rather graceful dismount. Can you guess which handstand belongs to Coach Sarah?

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We resume regular WOD times this week:

5:30 AM, 6:30 AM, 12 PM, 4:30 PM, 5:30 PM, and 6:30 PM

***

Friday night, Jacob and I made it home safe and sound from a relaxing week at the Oregon Coast where we hiked, beached, ran, climbed, drank, ate, slept, shopped, and explored. We are glad to be home and ready to see all of your smiling faces (if we missed you this past Saturday)!

And now, OMG, it's Monday and there is SO. MUCH. Going ON!! 

(1) The Olympics are happening AS WE READ AND WRITE. I have an obsession with watching weightlifting, which fuels my desire to improve my lifting technique. They all make it look so effortless to throw around ridiculous amounts of weight overhead!!!

(2) Our next 30-Day Paleo Challenge is coming up in 2 DAYS. This is a voluntary challenge that uses a scoresheet - participate at whatever level suits your personal goals (e.g., limiting sugar, limiting refined flour, limiting sugar and dairy, etc.). Use this challenge as an educational experience and don't stress yourself out! If you've never "gone Paleo" before, then it's a big learning curve. As always, make the best choices with what is available to you, especially when traveling. Read up on Paleo before you start on our Paleo Challenge Page, our blog posts with a "Nutrition" label, and at The Whole9.

(3) August brings us a new newsletter, which announces a new Warrior of the Month. If you have any upcoming events of which other Warriors should be aware, then please let us know via voice, email, or text.

(4) Two of our Warrior athletes and Coach Sarah are competing in the Festivus Games in Davenport this coming Saturday, August 4. Will 3 days of Paleo-power push them for a win??

(5) Only two (2) games left in Sand Pit Volleyball. Is anyone interested in joining the winter league? If there is interest, Coach Sarah will look into it.

WOD

Warm Up:

5 minutes

1 barbell complex (sub in 6 kipping pullups for pushups)

instep stretch

--

Strength:

1 RM push press

then

5 rounds

3 push press (increase weight each round)

--

18 min AMRAP

Run/Row 250 m

Max ring dips