 Mark does pull-ups in the 6am class. Sun Salutations are a great warm up for pull-ups! Today is the summer solstice, the longest day and shortest night of the year. We are so fortunate in our northern latitude to have such long days during the summer. Of course the flip side of these days in the winter can get a bit rough. It is a modern Yoga tradition to do 108 Sun Salutations on the winter and summer solstices. In fact, we have done this several times together both at the gym and at home. This year we don't have plans for an organized 108 Sun Salutations. So, I thought it would be fun to turn our solstice tradition into a challenge. Starting today and ending next Tuesday, June 28th, I challenge you to do 15 Sun Salutations every day. This, of course, only gets you to 105, so you need to add 3 more in there somewhere. The Sun Salutation is like a long slow burpee. There are several variations, and they all have the benefit of moving every joint and making you feel really good. You don't have to do these all at once. In fact, I recommend breaking them up into 3 sets of 5 every day. Do 5 when you wake up, 5 mid-day and 5 in the evening a few hours after dinner. You can also do them as part of your warm-up for class. ​ Here's a video demonstration from Alo Yoga of a Sun Salutation for beginners. Enjoy!
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 Detra and Sean are always happy in the 6am class. They are especially so on this day when Sean's sister dropped in to join them for the Baseline! Usually on Thursdays I blog about mindset. This summer Thursdays are devoted to Homegrown Paleo so for today's Whoop! Wednesday I'm sharing a recent Whoop Podcast called the Masters of Mindset. I have featured a few of these great thinkers in other blogs. It's so fun to have them all wrapped up in one neat little package of mental toughness. Hope you enjoy! Click here to listen or press play on the player below. MINDFULNESS PODCAST EPISODE CHAPTERS:
2:35 – Andy Puddicombe, headspace co-founder, on the lifelong journey of mindfulness 4:38 – Dr. Jim Loehr, world-renowned sports psychologist, on performing under pressure 6:21 – Alex Honnold, Free Solo rock climber, on visualization and preparation 11:59 – Justin Thomas, 2-time PGA Champion, on harnessing nerves for good 14:13 – Michael Phelps, 28-time Olympic medalist, on calming your mind and improving your mental and emotional wellbeing 17:11 – Mark Divine, former Navy SEAL, on the power of meditation and zen practices 21:12 – Steve-O, star of Jackass, on the role meditation and gratitude play in success 24:37 – Andrew Huberman, Stanford Neuroscientist, on how stillness and mindfulness can chemically change your brain for the better  Sean crushed Murph and got a PR! Monday's Murph was a BIG physical endeavor and we are still recovering from it. Workout recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. Many of us took a rest day yesterday, and it was much needed. However rest days are not the same as recovery days. A rest day is a day with intentional absence of effort, movement or exertion. One of the challenges many of us face is that our rest days often include practices that inhibit recovery, rather than aid it. One of these practices is the overconsumption of alcohol. Did you have a few beers after Murph? You might still be feeling the negative impacts. I have always known that my performance in the gym suffers if I have 2 or more drinks the night before. Since I've been wearing my Whoop I now have actual data based on my body on how alcohol impacts my recovery. To get a sense of what happens to me when I have more than 2 drinks I listened to the WHOOP podcast. I learned some very, very powerful things. First - Dose make the poison and all it takes is ONE drink for our body to have a decrease in heart rate variability, an increase in resting heart rate, an increase in disturbances, less time spent in the restorative stages of sleep. WOW! One drink does all that. Imagine what 2 drinks will do! Here are some of the negative impacts I learned from the WHOOP podcast.
I am very interested to see how I will rebound this week. I intensionally programmed this week as a recovery week from Murph and I plan to keep to my regular training schedule. The one thing I will be altering? I won't be drinking more than 2 drinks and I won't drink 6 hours before bed. What are you doing to intentionally recovery this week? Share with me your recovery practices in the comments. Click on the link below to listen to the entire WHOOP podcast on alcohol. It's just over 30 minutes and totally worth your time. We have a dozen folks at the gym who've joined me on a Whoop journey. If you would like to be in the cool kids group, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416. Stay tuned for my next Whoop! Wednesday post as I explore the strain score and how it relates to CrossFit workouts.
 A dozen metabolically healthy people and one well loved canine enjoy the post-WOD high in the 6am class. We live in a bubble. In our classes we are surrounded by folks who are managing our metabolic health through exercise, nutrition and lifestyle practices. Step outside the gym and into "mainstream America," like at an airport, and you realize just how incredible our TSCF bubble really is. Step outside our TSCF bubble and you'll find that only 1 in 8 of Americans are considered metabolically healthy – a measure of your blood sugar, cholesterol, blood pressure, waist circumference and triglycerides – which is alarming considering metabolic dysfunction is the root cause of many chronic illnesses. Some of us see this in our own friends and family circles. As much as we want to be the example of good health to our friends and family, we can't do the hard work for them. The old adage is true, "you can lead a horse to water, but you can't make her drink." It is heart breaking to see our loved ones fall ill to chronic diseases that can be managed and completely reversed through exercise and a change in nutrition. Check out this Whoop podcast on how to help yourself and your loved ones take a sharp turn away from the fast track to chronic illness. As your Coach, I can use your Whoop data to help you customize the WOD so that you can get the optimal training intensity based on YOUR PERSONAL data. I want to help you use your Whoop to make the best choices for your training. If you are interested in joining me on a Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416  |
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