Tuesday : Mindfulness

Your weekly challenge for Week 3 is to drink 1/2 oz. of water for every pound of your bodyweight every day.

  • Drink 1/2 oz. of water for every pound of bodyweight next week and earn 2 bonus points!

Every day next week, you must drink the prescribed amount of water to earn your bonus points. For example, if you weigh 120 pounds, you must drink 60 oz. (about 2 L) of water. If you weight 200 pounds, you must drink 100 oz. (about 3L) of water.

  • You can drink your water in the form of…
      • Water, Bubbly water, Coconut water, or Tea
  • Coffee doesn’t count!
  • Spread your water out over the course of the day! It’s healthier than guzzling a ton of water at once.
  • Suggestion: Set an alarm on your phone every hour and drink a glass of water when it goes off
  • Suggestion: Carry a bottle of known quantity and determine how many times you must finish that bottle each day. Take note every time your finish a bottle.

———————————

CFHV would also like to announce it’s week 2 winner. And the winner is…

…Wania!

Wania has won 2 free weeks of eliteEATS! This includes 2 meals and 1 snack for 5 days of the week. Congratulations!

Let’s get after week 3’s challenge!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Back Squat
Skill: High Rep Back Squat Technique
Skill: Back Squat, Find a 5rm
WOD: Mini Jose Special
A1)
  • 3 min max rep Goblet squat
  • Rest 3 min

A2)

  • 2 min max rep Pull Up/Row
  • Rest 2 min
A3)
  • 1 min of air squats

THEN

  • 600m Run for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

Your weekly challenge for Week 3 is to drink 1/2 oz. of water for every pound of your bodyweight every day.

  • Drink 1/2 oz. of water for every pound of bodyweight next week and earn 2 bonus points!

Every day next week, you must drink the prescribed amount of water to earn your bonus points. For example, if you weigh 120 pounds, you must drink 60 oz. (about 2 L) of water. If you weight 200 pounds, you must drink 100 oz. (about 3L) of water.

  • You can drink your water in the form of…
      • Water, Bubbly water, Coconut water, or Tea
  • Coffee doesn’t count!
  • Spread your water out over the course of the day! It’s healthier than guzzling a ton of water at once.
  • Suggestion: Set an alarm on your phone every hour and drink a glass of water when it goes off
  • Suggestion: Carry a bottle of known quantity and determine how many times you must finish that bottle each day. Take note every time your finish a bottle.

———————————

CFHV would also like to announce it’s week 2 winner. And the winner is…

…Wania!

Wania has won 2 free weeks of eliteEATS! This includes 2 meals and 1 snack for 5 days of the week. Congratulations!

Let’s get after week 3’s challenge!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Back Squat
Skill: High Rep Back Squat Technique
Skill: Back Squat, Find a 5rm
WOD: Mini Jose Special
A1)
  • 3 min max rep Goblet squat
  • Rest 3 min

A2)

  • 2 min max rep Pull Up/Row
  • Rest 2 min
A3)
  • 1 min of air squats

THEN

  • 600m Run for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

Mindfulness is bringing your attention directly to what’s happening in the present moment. It is being aware of your body, what’s coming in through your senses, your surroundings, your mental activity, and more. While not as easy at it may sound, your ability to be mindful will increase with practice.
Science is finding that mindfulness has benefits that go beyond the esoteric quest for nirvana and include day-to-day benefits like stress reduction, increased immune function, and emotional resilience. Even more, it gives you a rest from the constant chatter that keeps you from living your life right now, and that traps you in the “mistakes” of your past or the worst-case-scenarios of the future. Mindfulness can give you access to what’s really there, what’s really important and making wise choices around matters to you.

Your weekly challenge for Week 2 is to PRACTICE MINDFULNESS every day for 10 minutes every day. Everyone can do this!

What does that mean?
That means that every day next week, starting Monday, you will engage in a simple practice of reflection for at least 10 minutes.

Some suggested practices: meditate, pray, write in a journal, or follow a guided meditation.
While you are practicing mindfulness, it must be the only thing you are doing.
If you notice your mind begin to wander, simply notice that it wandered and bring it back.
You can’t do it wrong. If you are intentionally practicing mindfulness, you are doing it. Notice what comes up and bring yourself back.
Share your experiences in this week’s weekly challenge forum.

Practice mindfulness for 10 minutes every day next week and earn 2 bouns points!

 P.S.   –   Joy AND Arielle got their first Box Jumps tonight!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Front Squats

  • Sets of 8 Reps

A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
 A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
WOD: Long tabata – 40 sec on, 20 sec rest to rotate

4 rounds

  • -KB goblet squat
  • -burpees
  • -pull ups
  • -10m bear crawl

B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups
B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups