4 Rounds for reps:
With a 3 minute clock perform:
10 Deadlift, 135#(95#)
8 Hang power cleans, 135#(95#)
6 Shoulder to overhead, 135#(95#)
With remaining time as many toes to bar as possible
Rest 2 minutes
Second round = as many burpees over bar as possible
Third round = handstand push ups
Fourth round = pull ups
Post reps to comments or BTWB
MINDFULNESS – Anna Mattson along with the guidance and tutelage of Time Ferriss
What is mindfulness? According to psychologytoday.com it is “a state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.” From that definition, my takeaway was that mindfulness will help me to appreciate and celebrate my achievements more, appreciate people/things around me more, and complain/let negativity creep into my mind less.
Mindfulness = GOOD! So how do I become more mindful? Tim Ferriss, via his Podcast The Tim Ferriss Show recently did a short discussion called THE MAGIC OF MINDFULNESS (I highly recommend you listen to it). Tim covers many great tips and tricks that he uses to be more mindful, but I will just review 4 key takeaways that I am going to try to put into action in my own life to make myself more mindful.
#1 – 21 DAY NO COMPLAINTS
WORD CHOICE DETERMINES THOUGHT CHOICE!!! This is a quote I will never forget because it bears so much truth. This tip utilizes a physical object to help remind you when negative thoughts, verbiage, or whatever mindful goal you have set, goes awry. Here is how it works: Your goal is to not complain for 21 days; your definition of complaining may vary based on your mindfulness goals. You will wear a bracelet, doesn’t have to be fancy. Every time you break your mindfulness goal, such as negative speak towards someone else or about someone else or yourself, you will switch the wrist the bracelet is on and reset the 21 day time clock. Even if this just lasts a week, you have begun to draw awareness to negativity that can creep into your mind.
#2 – JAR OF AWESOME
Some of you have heard or done this before, but it bares reminding. We all have strong tendency to put energy into focusing on the negative things that are happening in our lives and not celebrate the positive things, no matter how big or small. The JAR OF AWESOME helps us to focus on those small achievements. Here is how it works: Make yourself a large jar, a mason jar works very well. Decorate said jar to the level that you want, glitter, puff paint, stickers, whatever! Glue a sticky note pad to the top and place the jar in an open area so you will constantly see it. Every time something positive happens, ANYTHING, write it on a sticky note and stick it inside the jar. You can take time at the end of the week/month/year and review those notes. Even if you never read those notes again you have celebrated, even for a brief moment, positivity.
#3 – 5 MINUTE JOURNAL
This is a quick 5 minute ritual that will be done in the morning. The journal itself doesn’t have to fancy, even though I am sure you can order a really expensive pre-formatted one online. This journal is like a daily affirmation journal, similar to the JAR OF AWESOME, it helps focus your attention on the positive things/influences in your life. Here is how it works: Keep this journal right by your bedside and set your alarm 5 minutes earlier than you normally would wake. When you wake, grab the journal and write things your are grateful for. Here are a few suggestions for topics to write about:
1 – A relationship, either new or old, that you are thankful for like a teacher or friend from the past2 – A great thing that happened to you or you saw yesterday such as someone being kind to a homeless person or you helping an elderly person with their groceries
3 – Something small near you that you are grateful for like the warm blanket you are sleeping under, your clean bathroom, the pajamas you are sleeping in that your great grandma got you
These things don’t have to be huge/prolific like children, jobs, etc. because the small things ARE the big things. Make a goal to never repeat an item. Friends of Anna – You will be receiving one of these for the Holidays, so get ready!
#4 – TAKE 3 BREATHS
This is a small, easy to execute form of meditation. We all have times when we get overwhelmed, anxiety and negativity creep into our minds. When this happens, recognize it and take 3 deep breaths. Unknowingly, this action causes a pattern interrupt and will calm your body, clear your mind, and help you to refocus.
Whether you choose one or several of these tips, you absolutely WILL NOT regret it. It is very easy to go through the day, watch the news, talk with loved ones and only see the negative in our daily lives. So much positivity takes place that goes unnoticed; LET’S START NOTICING!!