Coach Noah, a double Black Belt in Jujitsu and Brown Belt in Judo, demonstrates his preferred method of breaking down walls.
Over 30 of us from the gym started our 8 week 2015 Fall Whole Life Challenge on Saturday. For the next 56 days we are eating well, drinking 1/3 of our body weight in ounces of water, exercising and stretching daily, taking fish oil or other appropriate supplements, writing a daily reflection and practicing a different healthy lifestyle practice every week. This week's lifestyle practice is to meditate 10 minutes every day. Coach Noah, a Certified Health Coach, has penned a guest blog for today on the importance of meditation and mindfulness. "I don’t feel the need to directly discuss meditation today. We all know the routine: sit and focus on your breathe and posture. Instead, I would like to talk about how to apply what you learn in meditation to the rest of your life, especially food. The Whole Life Challenge offers a wonderful vehicle for practicing mindfulness the rest of your day your are not sitting on your meditation cushion. Essentially, mindfulness is the awareness of your thoughts and actions, and the consequences of both. By posting every day about your nutrition, exercise, and other habits, WLC forces you to pay attention, to bring greater awareness to your day. Diet is often one of the most difficult areas for people to change because we do not just eat to replenish energy. We eat in celebration, boredom, sadness, and as a stress response. In addition, people tend to eat more when they do not get enough sleep as an attempt to artificially boost energy levels. For us to address our food intake, both quality and quantity, we must address the emotional element that we bring to the table (pun intended). The first and most important step in altering our emotional eating is to be aware of it. I believe that a daily practice of meditation will help everyone with this step. There are also some more specific activities and tools that I use in health coaching to help people work on food issues. These include a three day food journal that includes both what and when you eat but also how you are feeling. Once you have the ability to recognize your eating habits, you can start training yourself, using the patience and focus you are developing in your meditation practice, to choose health-promoting foods and to only eat when you are actually hungry. So next time you reach for a snack, ask yourself if it is your body or your mind that is hungry. If you are brand new to meditation or behavior change, I would be happy to talk with you about simple meditation practices, and some easy-to-find tools to help you. Namaste - Coach Noah" Today's Workout Double Under Sammy For time: 30 Double Unders then immediately compete five rounds of: 5 Wall climbs 10 Kettlebell Swings 1.5/1pood 15 Box jumps 24/20 finish with 30 double unders Who programmed this? Post guess to comments.
1 Comment
Today's technique Tuesday video is courtesy of Concept 2, the makers of our ergometers. The video highlights some of the most common rowing errors, and drills to help correct the errors. You may have heard your coach cue and correct you on some of these errors.
Rowing is a skill, and it takes practice to become comfortable and efficient. Keep practicing. Do the drills in the video, and do the crew warm-up we do in the gym, feet out of the straps, row arms only for 50 meters, then row arms and back for 75 meters, next row half slide for 100 meters, the finally row full slide until you reach 500 meters. Focus on proper rowing sequence, from the catch, drive with your legs, open your back and finish with your arms; to initiate the recovery, arms go forward, back goes forward, then legs bend. 2000m is the standard race distance for rowing. Elite male rowers (Olympians and National team) complete this distance (on the erg) in less than 6 mins, and lightweight men (less than 160lbs) complete it around 6:15 mins. Elite women are sub 6:45 min and lightweight (less than 130lbs) women are sub 7:15 mins. It is common to fly and die on your first 2k test. Pace is the key to your first 2k race. Your coach will help you develop a race pace plan. Good luck! Today's Workout Row 2000m for time. Compare to Nov. 11, 2014. Who programmed this? Post your guess to comments.
Today you can get 40% Off Reebok CrossFit Nano 4.0 shoes at Reebok when you use the code NANO4 at checkout. Click on the image below to use our Reebok Affiliate link. Our gym is compensated if you make a purchase after clicking on our link. We use the proceeds to purchase new equipment for the gym. Happy shopping!
In today's MWod video, KStar asks you if you're hamstring or quad dominant. He says we should just be dominant. Period. If you turn your feet out like a duck in the bottom of your squat, pay special attention to today's MWod.
Wallballs require a well developed squat, since you're dropping into a deep squat under load. You want to be sure your legs are ready for the 75 wallballs that await you in today's workout. Get mobile and get after it! Good luck! Today's Workout 5 Rounds for Time 15 Wallballs 20/14# 15 Power Cleans 95/65# Who programmed this? Post your guess to comments. Starting today through 9/22 you can get 40% Off Reebok CrossFit Nano 4.0 shoes at Reebok when you use the code NANO4 at checkout. Click on the image below to use our Reebok Affiliate link. Our gym is compensated if you make a purchase after clicking on our link. We use the proceeds to purchase new equipment for the gym. Happy shopping! Do you look like this by Sunday morning? Go to yoga and recharge! Join Laura for yoga at the gym at 8:30am or with Heather at Breathelight at 5:30pm.
|
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!
Categories
All
Archives
April 2024
|