Take 20 minutes to establish a max weight for the following complex:
2 Shoulder press + 3 push press
Every minute on the minute x 7 rounds:
:15 Handstand hold
5 Clapping push-ups
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MINDFULNESS and getting results! – Anna Mattson
Recently, I had a member come to me saying he didn’t feel a particular muscle group after doing a movement that should definitely recruit that muscle group. I dug into the trenches and tried to figure out if it was strength, mobility, whatever! After doing some research, one topic that seemed to keep coming up was mindfulness. Mindfulness is simply the mind-body connection between what you are doing and what you want from the movement. Perhaps he wasn’t feeling/recruiting the desired muscles because his brain wasn’t focused on it. The article below, I believe, hit many things that we can work on while we are working out and working towards the goals we want.
4 WAYS MINDFULNESS WILL BOOST YOUR RESULTS AT THE GYM – Karina Inkster (see full article here)
If you’re not getting the results you want (or if you want to amplify the results you’re already getting), mindfulness is key. Mindfulness is one of the most effective – but also one of the most overlooked – strategies for increasing your results at the gym. When it comes to weight training, the mind-body connection we foster in yoga can be your springboard to faster and more pronounced results.
As you know, mindfulness is being consciously aware of what’s happening and what you’re doing at a certain moment. You’re not thinking about the past or the future, but instead focusing on the present.
Concentrate on how your muscles feel while you’re doing your warm-up. Then, with each strength training set, focus on the specific muscle being worked. Let’s say you’re starting with a shoulder press; focus on your exhalation as you push the weight overhead. Focus on how your contracted shoulder muscles feel at the top of the rep (are they burning yet?), and how it feels to return your arms to the starting position. Feel the difference between relaxed and contracted muscles. Try not to worry about which exercise you’ll do next, or which smoothie you’ll make when you get home. As you progress through your workout, pay attention to how the weights feel in your hands. Notice how your heart rate increases with a hard set of squats, and how the muscle tension in your back decreases after cable pull-downs. Also keep tabs on how your body feels as a whole. When do you start to feel tired? Or do you feel energized instead?
Here are four ways your mindfulness practice translates into better results:
1. Correct form:
When you actively concentrate on what you’re doing, you’re more likely to use correct form for each exercise. Just like in yoga (and CrossFit), correct form is crucial to getting the results you want. The other bonus? You’re less likely to injure yourself when you’re using correct form.
2. Increased muscle contraction: (this is the money maker right here)
When you focus on your muscle working, you actually increase the degree to which it contracts, and a larger part of your brain responsible for that muscle is activated. What’s in it for you? Better results! Numerous clinical studies have found that intentionally focusing attention on the muscles we’re working leads to increased muscle contraction, and thus better results compared to workouts riddled with distractions.
3. The importance of breathing:
Just like in yoga class, breathing is an important part of weight training. You want to exhale when your muscle contracts the hardest (e.g. the “up” motion in a biceps curl) and inhale when your muscle lengthens back to the start position (e.g. the “down” part of a biceps curl). This breathing pattern prevents you from holding your breath, which leads to a spike in blood pressure if you’re lifting weights. It also prevents excess muscle tension in areas like your neck and upper back, which are often culprits when it comes to tension headaches. Paying attention to your breath takes mindfulness.
4. It’s all about attitude:
Paying attention to your mind and body while weight training can revitalize your strength routine and improve your attitude toward your workouts. The more you enjoy your workouts, the easier it is to stick to them! Mindfulness can help you to view weight training as an enjoyable, empowering activity, rather than something to merely “get over with” so you can move on to the rest of your day.
Next time you’re at the gym, focus on precisely what your mind and body are experiencing. Concentrate on the present, and watch your results skyrocket!
- Abbreviated class schedule this weekend. We will have classes @ 7am both Saturday and Sunday.