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WOD, Push to Exhuastion

1:34 PM |

Mind Over Matter

        Your mind is stronger than your body. When you think you're exhausted, that should be the moment that you pull together all your strength, dig deep, and KEEP GOING! 

 Warm up: bike hard for 5-10 miles, find a good hill and crank to the top

HIIT ( my favorite) 60sec exercises with 20 second rest

Round 1 and 3 (round 2 is abs below):

Side lunge with knee tuck
Walking push ups
Prison squat w/ front kick
Forward and backward lunge
Elevated single knee raise
Lateral and reverse lunge
Half push up w/side knee tuck
Hip raise w/ heel drag
Cross under (on all 4's touch knee to opposite elbow)
Side plank while doing leg raises (both sides)

Round 2:
Plank
Side crunch (left)
Side crunch (right)
Knee ups
Russian Twist
Back Scratchers
V-ups
Crunches
Bicycle kick
Leg raise
Plank

Round 3:
Repeat round 1

You're not done yet... Run/Jog 5 miles :)

Cool down with LOOOTS of stretching!
Don't forget to drink plenty of water and get enough protein in your diet to support your recovery and muscle gains.




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Posted by Unknown

Breath of Life

11:32 AM |

        *panting* breathing...just keep... breathing... *panting* 

        Possibly one of the most important things to think about during exercise, besides good form,  BREATHING!! Quite often we are so focused on one more rep, or lifting more weight than the last guy, OR foolishly sucking in the gut to impress the hottie on the treadmill next to you. Not that I've done that before (guilty) And at rest it is estimate that we only use 10-15% of our lung capacity.
Yes breath gives life, brings in oxygen...blah blah blah.. but more importantly proper breathing can;
Help you avoid injury,
Make some exercises EASIER to execute,
Aid in fat loss,
Lessen muscle fatigue,
Push lactic acid out of the muscle tissue,
...and the list goes on. Arnold even used oxygen tanks in the gym to make sure his muscles were being fed with plenty of O2.


The Basics: breath from your diaphragm (deep belly breath), inhale during contraction of the muscle and exhale as you release, find a good breathing pattern and stick to it, NEVER hold your breath, and always be aware of your breathing.

Now, everyone should go read this article.

Breath of Life
I breathe in All That Is—
Awareness expanding
to take everything in,
as if my heart beats
the world into being.

From the unnamed
vastness beneath the
mind, I breathe my
way to wholeness
and healing.

Inhalation. Exhalation.
Each breath a "yes,"
and a letting go,
a journey, and a
coming home.

By Danna Faulds


References: 
The Ins and Outs of Proper Breathing for Every Workout
-- By Nicole Nichols

http://www.kripalu.org/article/195



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Posted by Unknown
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