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Friday 120824


Friday 120824


So I wanted to address a few things regarding the WLC. Many of you think this is much more intense than I think it needs to be. The way I want most of you to view the WLC is just like any other workout we do. WE MODIFY TO FIT EACH INDIVIDUAL!! I plan to try to do as close to “rx’d” as I can. Of course I won’t be perfect, I have no expectation of such, but I will do my best and hopefully earn a few cheats (there are bonus points each week) and record the ones I didn’t earn. For me, my hope out of this challenge is this: to develop habits of taking my fish oil every day, to be better about daily mobility work, and most importantly, to be better about planning my meals especially when I have 6-10 hour days at the gym. I have talked about this challenge to many others at the gym. One member I talked to said they didn’t plan to get any nutrition points on the challenge. I said how about on Wednesdays, try to lose no more than one point. That’s it. One day a week, no more than one cheat. That seems doable right? She agreed and that is her challenge.
This thing doesn’t need to be looked at like all or nothing. It’s a chance to get better. To find something in yourself to improve. You have 8 weeks to learn to develop better habits and have an awesome accountability system via the WLC website and an AMAZING support system via the dozens of Boise CrossFit members joining the challenge and Mel’s NutritionWOD Facebook page.
I encourage you all to join us for this challenge. Join the community of Boise CrossFit for the exact same reasons you use us to reach your fitness goals with exercise.
If you have questions please talk to Chazz or Andy to see exactly how you should each approach this challenge!

PS, anyone enrolled in the Whole Life Challenge will get to visit the gym an extra day each week at no extra cost for the duration of the WLC.

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.


5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

*Rest 1:1

9 Responses

  1. MonicaG

    THANK YOU!!! I agree, people are getting waaaay too freaked out! This is a chance to make a few positive changes for 2 months and see how that worked for them. It’s only a positive, there is no failure! I’m excited!

  2. Ivory

    An extra day of torture every week…you are the best! It’s like Christmas in August!

    I think one thing to remember about a challenge like this is that everyday is an opportunity to make choices. And a cheat one day DOES NOT derail your whole journey because you always have tomorrrow.

    Also, for anybody that will be at the kick-off meeting on Sunday at 3pm, I’m going to bring bacon wrapped dates because they are a staple at any paleo challenge related gathering where I come from! Nom noms!

  3. Meredith

    Well said! I am already planning for appropriate point compensation for the loss of points on fri for wine,gin, whatever! It will be a lot of fun! Maybe we should be planning out loss of point days and how to make the most of them! If it will be 1 point loss, it will be a huge glass!!!!

  4. Molly lightfield

    Thank you for the pep talk! I haven’t heard anything about the kick off meeting or the beginning fit test or measurements. Are you emailing people signed up for the challenge?

    1. Melissa

      Hi Molly,

      Sorry the prep meeting was not posted on this website. The communication has been mostly through Facebook and my e-mail list I have created. Girth measurements are taken by yourself at home, but bodyfat can be measured by appointments through me. The prep meeting is Sunday, 3pm at the gym.

  5. Melissa

    Did this workout yesterday in my backyard right when it rained, perfect timing. 10:52Rx

    Also did the 21-18-15…3 KB/burpee workout Thurs. night at home, used the 24kb bell: 12:47

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