Clean and mobile
OK, so this might just seem silly, but there’s a point to it.  No, I didn’t scrub the whole floor while doing a duck walk.  But I did scrub part of the floor doing one.  Was it the easiest way to do it?  No, of course not.  But it did take a fairly menial task and make it more stimulating and useful to me as a human with a body which I would like to keep working well.  Fitness is out there, friends.  Sometimes, it just takes a little creativity to use our time more efficiently.  Waiting for the bus?  Why not squat?  Bored on the bus?  Hang from something (ok, maybe not… but I do). Have a few minutes to kill at the office? Kick into a handstand.  The more you can inject exploring movement into your daily life the easier it becomes and the more the line between working out and just being a mover fades.  So I challenge you all – each day for the rest of the week see if you can find a different way to engage the space around you, especially if you find yourself needing to complete a fairly mindless task.  You might surprise yourself.
Here are some other ideas to get you started:
fold/put away laundry on one foot
get in and out of chairs on only one leg
get out of bed/off the coach without using your arms
pick a doorway where you live and pretend that it’s only as high as your hips for a day
find different ways to sit. Â if you’re at an office all day, try to shift (drastically) your position every 5 minutes – cross legged, on your knees, butt on one foot or whatever strikes your fancy that doesn’t look like this:
STR:
Front Squat
4-4-4-4-4-4 @ 90%
WOD:
4 rounds
10 kb snatch (l)
10 kb snatch (r)
20 du
200 m run
We will be running 400m time trials at open gym on Sunday 10/5 again for anyone who wants to test/retest.  We’ll take whoever’s interested to our course at 11:30, so if you’re joining us make sure to come in a little earlier and get warmed up before we head out!