Tuesday 5/14/19

Tuesday 5/14/19

Eight Things that could be causing you STRESS:
1. Social Media – Don’t compare your worst day with everyone’s best day they share on Social Media. If cruising the ‘gram helps you feel supported and enriches your life, scroll away. But if you feel like you’re not measuring up, it might be time to put down the phone.
2. Your Smartphone – When you immediately react to the sounds and vibrations of your smartphone, it can create a lack of mindfulness concerning our actual circumstances. If you’re feeling like a slave to technology, it’s okay to put your phone on silent or leave texts unread for a few hours.
3. A Sedentary Lifestyle – “Get in motion, take a walk, fill your lungs with fresh air, break your pattern, and allow your nervous system and endocrine system to function the way [that] they were meant to function.”
4. Over-Exercise – There’s a fine line between training hard and over training Everything in moderation, even exercise.
5. Lack of Sleep – Aim for 7-9 hours a night!
6. Improper Nutrition – “If you are not eating enough to match your activity, eating too much, or eating a diet high in processed foods that have little nutritional value, you’re putting your body into … a stress response.”
7. Not Being Able to Say “No” – “Busy has become the new black and we tend to wear it like a badge of honor…. “Saying ‘no’ will become one of your most important stress management tools in your tool box of life.”
8. Procrastination – Marking things off my to-do list (and just removing some unnecessary things on the list in the first place, see also No. 7) gives me a calming sense of satisfaction. Delay some of your temporary gratifications (hello, smartphone anyone?) and move onto tasks that you should be completing instead.

Meet us at Two Birds Taphouse for this month’s Friday Night Social, 8pm!

Distraction for your Tuesday: Poem Portraits via Google Arts & Culture

0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00
Movement Practice/Workout Prep

30:00 – 60:00

“Bifurcate Merging”

30 Minutes AMRAP
Alternate exercises with partner with only one person working at a time – A does Burpee Box Jump, B does push-ups, A goes for the run, etc.

If there is an uneven number of people or you have to do the workout by yourself for some reason, follow the order that you would if you had a partner (i.e., skip every other exercise) and rest 30-60 seconds between exercises.

Levels 2-4

6 Burpee Box Jumps
12 Hand Release Push-ups
100 yd Run (to the first telephone pole towards Sessions street)
12 Pull-ups
36 Double Unders
12 Thrusters
20 yd Bear Crawl (one length of the turf – must evenly distribute weight over all four limbs)

L4 – 105/75
L3 – 95/65, 15 double unders if you can’t string them together
L2 – as below or, use 75/55 barbell, 100 single unders

Level 1

5 Burpee Box Jumps
10 Push-ups
100 yd Run
10 Ring Rows AND 10 Butterfly Situps
100 Single Unders (50 Jumping Jacks)
5/5 Single Arm Thrusters
20 yd Bear Crawl