Wednesday: So Far, So Good!

Wednesday: So Far, So Good!

Wednesday: So Far, So Good!

Hey Volts and Vixens~ Got a special post for you today from our very own Coach Joshua:

“I definitely had my reservations coming into this Whole Life Challenge. I like to eat junk food about 3 days per week I hate stretching and I never take fish oil.

I know it’s only been a few days but I can already feel a difference. The difference isn’t in my physical performance during a WOD I can’t even feel a difference in my lifts yet however I have noticed a difference in my awareness and my overall mood over the past few days. I am less groggy in the morning and I am able to do my work more efficiently with a clearer head. I feel like the first half of my day is just as productive as the latter half. I guess you could call it a hyper-vigilance ;).

It may seem insignificant at this point especially considering some of the amazing results we’re sure to see from everyone over the next 8 weeks but for me it’s a big deal and I’m already happy that I’m participating in it. I can’t wait to see everyone on the other side of this challenge. If we all hold each other accountable I know that we’ll all feel an incredible change at the end. I can’t wait.


-Coach Murillo”


Post to comments any changes you’ve felt positive or negative. Feel free to share your feelings – get them out there and keep the momentum building! It’s going to be an amazing 8 weeks and it starts with the small daily efforts.


Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A) Running Drills:

  • 800m run
  • rest 2 min
  • 400m run
  • rest 1 min
  • 200m run

Score is each split

 Skill: KB Swing and Efficient Running Technique

  • Working on the finer points to overhead control of the KB.
  • We will also be covering tips to make running a little easier and hopefully to get more work done in todays WOD!
B.  Triple AMRAP; Score is total rounds completed all together:

5 min AMRAP

  • 5 KBS
  • 5 Burpees

5 min AMRAP

  • 10 DU
  • 10 Sit ups

5 min AMRAP

  • 15 Push ups
  • 15 Striders
WOD: 20 Minute AMRAP

  • 400m run
  • 20 Kb Swings
  • 10 Lunge Steps


  • The Challenge today is to stay focused on aforementioned tips for KB Control and Running Efficiency!