210119 "What is Savoring?"

I am fully guilt of seeking pleasure at all times. Feelings of malcontent consume me when I am static for too long or I feel like there is not enough energy flowing through my life. This psychological malady is what drives addiction. The constant drive for more ‘quantity’ in life experiences and not enough reflection in the ‘quality’ of what I have achieved. In our self serving social media driven world, this is becoming more and more prevalent. In an effort to kick the habit and to develop a more consciously driven life, neuroscientists and psychologists have developed a simple therapy of ‘Savoring’ that is having some great effects.

The rush of the day and the bouncing between our reality paradigms, leave us feeling rather depressed and unfulfilled. This is especially true when we assign meaning to the world we dive into when interacting with social media. But pulling yourself away and reflecting on happy and satisfying moments during your day can reground you.

Savoring is the process of reflecting on 2 moments during your day that Brought you happiness. The process is not just a mental formulation of events as you recall them but an oral interpretation of what happened and the feelings that the incident illicited.

The simple process is one that can be done in a dynamic setting with action happening around you and people in front of you. Many mindfulness practices that I want or have tried to do are difficult because of life happening around me. Lets face it, sometimes when you have kids there is no place that is quiet! Savoring can be done with friends, colleagues, kids, whomever will take the time to do the practice with you.

Recalling happy moments is not hard once you begin the practice. I began by thinking that I HAD TO HAVE these HUGE moments during the day which I could reflect on, but what I find is quite the opposite. It turns out that real joy for me is seeing my kids come out of their rooms in the morning for breakfast. I really feel joy when my dog greets me at the door in the morning. I LOVE the first sip of wine at night…. You get where Im going.

Try this simple practice each day to help boost your mood and bring you and the people in your life closer together. Mindfulness and the development of a more consciously driven life is done in small steps and this is a great one to undertake. I believe in you and believe in US becoming a better society . Love and happens when we let it consume our lives. Keep it up!
Ill be here to support you all the way!

1/21-1/25 ***This is week 8 of the Squat/ Strength Exposure cycle. This is testing week. Ending the Testing week and heading into CrossFit Games prep with some good burners and ‘classic’ Crossfit workouts. Note the Row Conditioning piece on Wednesday is new and going to be quite eye opening for some. As well, “DT” is Monday and is one of my all time favorites. Train safe.
5 Mins of Easy Rowing
Then, W/ PVC Pipe,
20 Good Mornings
20 Pass Thru
20 Front Squats (tempo)
20 Lateral Front Rack Lunges
20 Trunk Rotations

Clean Warm Up:
7 @ Each W/ Barbell
-Romanian Deadlift
-muscle Clean + Strict Press
-Hang Clean above knee  + Front Squat
-Hang Clean Below Knee + Push Jerk
-Clean + Push Jerk

Clean Skill Work:
-Clean Deadlift + (+:03) eccentric Lower to the floor .
*You choose the weight, build higher than DT weight

5 Rounds For Time
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder TO Overhead

800m Run
10 Kip Swings
10 KB Goblet Squat
10 KB Cossack Lunge (side Lunge)
10 American KB Swing

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

**BackSquat Testing**:

Set a clock for 99 Rounds.
:20 of Slam Ball
:40 Assault Bike @ 65/50 RPM pace
**Complete as many rounds as necessary to complete 100 slam balls.

Row for 5 Mins @ 1:55-2:15 pace
25meter Bear Crawl
25 meter Crab Walk
5 Pull Up Negatives (jump chin over, lower slow)
5 DB Single Arm Deadlift
5 DB Single Arm Press

Row Conditioning:
A- Row 15/12 Cals
B- Row 12/10 Cals
*Alternate between the 2.

3 Rounds for time
6 Rope Climbs
9 Wall Walks
12 Dumbbell Snatch 50/35

Cool Down:
Banded Lat Stretch
Banded Hamstring Distraction Stretch

800 m Run
12 GHD Hip Extension
10 Medicine Ball Up and Over Slams
10 Med ball Squat Jumps

Push Press:
**Build Each Set. Pause After each rep in the Front Rack Position, no cycling.
**Super SET with a :20 chin over the bar hold after each set. SCALE by performing a Ring Row Hold.

Wall Ball Shots
Box Jump 24/20
Strict Press 65/45

200m Run
8 Divebomber Push Ups
10 Kettlebell Windmills
10 Kettlebell Goblet Squats
8 Kip Swings

Shoulder Primer:
W/ Light Dumbbells 5-15#
20 Reverse Flys
20 Bent Scare Crows
20 See-Saw Press
20 Front Raises
20 Lateral Raises

Snatch Prep:
7@ Each
-Snatch Deadlift
-Snatch High Pull from Hang
-Muscle Snatch
-Overhead Squat
-Snatch balance
-Hang Squat Snatch
-Full Snatch

15 Min AMRAP
15 Chest to Bar Pull Up
12 Bar Facing Burpee
9 Squat Snatch 165/110

Cool Down:
Samson Lunge
Couch Stretch