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Tuesday September 10, 2013 CrossFit Stapleton- Denver, CO


Tuesday September 10, 2013 CrossFit Stapleton- Denver, CO

We are on day 4 of the WLC… how are you doing? We know these transitions can be difficult and frustrating.

The first 2 weeks are always the hardest  so make sure you stay strong and just get through them! You are working on creating new habits for yourself right now- habits are only formed through consistent implementation, once you cheat you need to restart the process of breaking that habit again. 55 of us at CFS are all going through the same ‘habit forming process’, please reach out to friends/gym members/coaches and ask questions. We are all here to support you and we all want to see you reach your goals! Keep up the great work…

Good luck on the weeks 1&2 challenge!


Posted on September 6 by Michael Stanwyck

The “Lifestyle” category represents different lifestyle practices you can earn one of your points for every day. The lifestyle category’s specific rule will change every two weeks and will included practices such as drinking water, sleeping, and meditating. They’re not optional and they do contribute to your overall daily score, so keep up with them along with your nutrition, workouts, mobilization, and supplements!We will always remind you in advance when the lifestyle practice is changing, so don’t worry about remembering. Reminders will come here in the blog, via email, and in your To Do list when the time comes.

For weeks one and two of the challenge, starting Saturday, September 7, your
lifestyle practice will be to drink 1/2 oz of water for every pound of your bodyweight.

  • Water consumption can be in the form of water (bubbly or flat), coconut water, or tea
  • Coffee does not count towards your daily quota of water (sorry!)
  • We strongly recommend that you consume your water slowly over the course of your day. This is important both for how you absorb it and for your comfort! Nothing will disrupt your sleep more than trying to consume all of your fluids at the end of the day
  • You will continue that practice through Friday September 20, meaning your final REPORTING for that practice will be on Saturday, September 21.
  • On Saturday, September 21st, you will begin your new lifestyle practice!



A. Strict Press @12X1; 4, 3, 2, 1; rest 1-3mins btw sets 

B. EMOM – PC + SJ x 1-2 – 6mins moderate weight perfect from
21, 18, 15, 12 for time 
HR pushups
KBS (55#/35#)


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