Kick your Thanksgiving off with an AMTAP2. Prep. Grab an old school pen and a piece of paper. Set timer for 2 minutes. On the count of three, two, one write down all things you’re thankful for that come to mind in 2 minutes (as many thanks as possible). I generated a list of 28 items which included, of no surprise, CrossFit Empower and our Athletics class. Thanks so much for all your support these last 4 months since we’ve been back at it. Hats off to those of you who have just started with us. High five for coming out and trying something new. Not easy to insert something extra into the weekly routine and you are doing great! Fab to see the weight vests and sandbags in use at last Friday’s class. You tore down the street! Consensus was it is a lot easier to run with that load than a medicine ball. A benefit of the odd object run is that when you add some weight that can be evenly balanced on the body a weighted run suddenly becomes “easy.” Like life, get through hard stuff and other things that once seemed difficult become easy in comparative retrospect.
In the spirit of Thanksgiving let’s look at the role a thanks-based approach to life can play in our health and fitness. This is a perspective that can be used to combat cortisol levels which, when high, can contribute to an expanded midline, which no one seems to want. If our thoughts become our actions, let’s try this simple shift in our thinking to help us stay grounded when the going gets a bit tough I’m calling it a thanks-based approach but it is also aptly known as “it could always be worse.” It goes like this: you find yourself standing in line, in the pouring rain, to get groceries. You’re rushed and have other things to do. Quick reframe. I could be standing in line for rations. War time rations! I am not. I am blessed to be able to buy groceries. Chill. What is 15 minutes in 24 hours? Discuss pumpkin pie with the stranger next to you and do not complain. More reframes: The dishwasher breaks (again). At least I have a sink to wash dishes. The house is an overwhelming mess becomes, “ I have shelter and I’ll get to it.” Stuck in traffic? Not in an accident. I am injured and can’t (insert limitation) but I am not in hospital and can go to the gym and work on x. Saw acupuncturist this week. It had been a year since my last appointment. “Have you gotten a double under” he asked me as I had previously gone to him for help, hoping there was some glitch he could unlock. “No”, I replied. Well, he said “At least it isn’t “My mother died and I never had a chance to tell her I loved her.” True. Still. Can’t say this thanks-based approach is fool proof. We will get upset in the moment and be reactive. We just don’t want to stay there. It is about being thankful for what we have and not letting what isn’t rob us of what is. It can take practice not to get stuck in upsets or let them lead to derailing actions, i.e., drinking too much at the end of a bad day. Another strategy that can help when it all feels too upsetting and frustrating is to take a pause and breathe. A thankful belly breathing break. Close your eyes and mouth and take a huge breath and exhale. Repeat a mantra to yourself such as, “Thank you for what I have. Thank you, body, for all you do for me. I am strong. I can deal.” 5 huge breaths and you’ve got this.
Wall balls on menu this Thanksgiving weekend. Personal experience, all Thanksgiving feasts taste better after a workout.
Sunday 10.11.12 11:15 am
25 ring rows
25 med ball burpees
75 air squats
75 Russian med ball twists
75 med ball overhead lunges
25 ring rows
25 med ball burpees
50 air squats
50 Russian medicine ball twists
50 med ball overhead lunges
25 ring rows
25 med ball burpees
25 air squats
25 Russian medicine ball twists
25 med ball overhead lunges
WOD notes: Mash of basic training movements performed mostly with a med-ball. Looking for a challenging weight i.e. 75s in about 3 sets.
Monday 10.12.12 4pm
1 round 400m run, 35 box jumps, 35 wall balls
2 rounds 400m run, 25 kettle bell swings, 15 pull-ups
1 round 400m run, 35 box jumps, 35 wall balls
Mid-line: 3 rounds: 45 hip raises and :45 plank (alternate plank left side, center, right side)
WOD notes: Mash.2 running, jumping, squatting, throwing, swinging, pulling. Good for the heart, lungs, and mood. Choose a weight and pull-up variation that let’s us keep moving steadily.
