Gymnastics in Fitness and Meditation for (Advanced) Athletes

Swim Night! 730pm- Culver City Plunge

Thursday, July 31

Prehab:

Monster Walks
Calf Raises/Calf Stretch
PVC Dislocates + Undergrip Dislocates

Warm up:

50′ Bear Crawl
25′ Crab Walk
10 Tuck Jumps
10 Air Squats
50′ Walking Lunge
25′ Burpee Broad Jump
10 Lat Activations
10 T-pushups

Cool Down:

Foam Roll Calves
Calf stretch on plate
Trap Smash
Tricep Smash

Fitness

Strength:

Three sets with 60 seconds rest between movements:

Dumbbell or Barbell Shoulder Press x 8-10 reps with 2 second press each rep
Side Planks leg raises x 10-15 reps each side
Double-Under Practice x 60 seconds

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

5 Parallette or bench shoot throughs
10 Ring Push-Ups
15 Box Jumps

Advanced – Active Recovery Day! 

Five sets of:

Swim 100 Meters
Rest 90 seconds

and then…

Two sets of:

Swim 200 Meters
Rest 2 minutes

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

I added a link to a 9-minute guided mindfulness meditation. I have posted before about the benefits of meditation in my athletic career, both in CrossFit and as a college lacrosse player. If you have not been actively pursuing the mental restoration portion of the active rest day, set aside 9 minutes today for yourself and give this a go. Sam Harris created this guided meditation as an easy way to start a practice without having to subject yourself to any belief system, it is straightforward and not all hippy-dippy, and because of its short duration it is easily digestible. Even if you are not an advanced athlete I highly recommend beginning a meditation or awareness practice and this is great place to start!