Day Four, or The Space of Seven Breaths

Thursday, February 28, 2013

EIEC Tip of the Day:  Take it one day at a time, one meal at a time.  This challenge, like life itself, is nothing but a succession of moments.  Thinking about it too much, projecting too far into the future, can be overwhelming and you may sabotage yourself.  Collapse your world into right now, and your nutritional priorities will be clear.

Mobility/Warm up:

Jog 400 meters
DROM
OH Band distraction, 1 minute each
Posterior chain floss, 1 minute each
Ankle mobility, 1 minute each

Group Warm up:

Shoulder Prep

Gymnastic Strength:

3 Rounds for Quality, rest as needed between sets:

ME strict pull-ups/ME strict muscle-ups
ME Handstand Pushups/ME pushups

      Notes: Focus on full ROM!  No partial Handstand Pushups today!  Use a modified version with feet on the box if necessary.  For the pullups use bands to perform at least 5 reps per round!

Classic Conditioning

7 minute AMRAP:
7 Deadlifts 205/155#
20 meter Sprint
14 jumping lunges
21 Barbell jump overs (over and back equals 1 rep)
20 meter Sprint

      Notes: 20 meter sprint will 10 meters out and 10 meters back. Use a deadlift weight that is heavy, but one you can keep moving as this is a short amrap.

Advanced Conditioning:

7 minute AMRAP:
7 Deadlifts 315/235#
20 meter Sprint
14 Pistols
21 Double-unders
20 meter Sprint

     Notes: 20 meter sprint will 10 meters out and 10 meters back. Use a deadlift weight that is heavy, but one you can keep moving as this is a short amrap.

Cool down:

5 Skin the cats
Samson Stretch, 30 seconds each
Calf stretch, 1 minute each

Pistol variants!!

“In the words of the ancients, one should make his decisions within the space of seven breaths.  Lord Takanobu said, ‘If discrimination is long, it will spoil.’  Lord Naoshige said, ‘When matters are done leisurely, seven out of ten will turn out badly.  A warrior is a person who does things quickly.’
     When your mind is going hither and thither, discrimination will never be brought to a conclusion.  With an intense, fresh and undelaying spirit, one will make his judgements within the space of seven breaths.  It is a matter of being determined and having the spirit to break right through to the other side.” 

– Hagakure:  The Book of the Samurai

I use this quote a lot when my mind wanders.  I’ve participated in almost 7 nutrition challenges over 5 years of CrossFit, only to find that the hardest part was not the start, where everyone is motivated and excited and raring to go, but rather the middle and the end, when people have sacrificed and worked hard and want a break.  They start bargaining and taking shortcuts.  It happens insidiously, before you are aware of it, and I think it’s because people (myself included) sometimes allow the little things to get the best of them.  And because they are little things it’s okay, even necessary to let go once in a while.  It only becomes a problem when the little things avalanche into an unstoppable giant ball of insulin spiking, food coma inducing, mind numbing explosion of badness.  Don’t let that happen.  In the moment, in the space of seven breaths, when it’s just you and the choice you have to make, you are stronger than the little things, stronger than the sugar, stronger than your family’s ridicule.  You are better than your friend’s probing questions, and your coworkers’ funny looks.  Show them, and yourself, what you’re made of.

     On another glorious note, please join me in congratulating Coach Jessica Suver on her FIRST MUSCLE UP!  We’ve watched her work for months (years?) to accomplish this feat.  Also note G’s reaction from the office.