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You work out hard and occasionally you do some serious damage to your hands. Last week we talked about how to prevent rips to the skin on your palms, but what happens once a rip has occurred? What can you do to heal quickly and safely?     Wash ...
    Wave Flow Meditation   To begin meditation find a quiet place. If it makes you more comfortable use a cushion under you bottom or chair to support your spine in an erect yet relaxed posture.    Close your eyes gently and ...
Finding an exercise program that is fun and effective, while also gentle on joints and musculature in an aging body can be as simple as stepping into a pool. Water workouts and swimming are being researched more frequently and found to be very effective, ...
3 Rounds For Time: 200m Farmer’s Walk 21 Toes-to-bar 15 Seated shoulder press 9 Renegade rows (2 count)   Please post time to comments. ...
New research from Nationwide Children's Hospital evaluated the seasonal patterns of High School athletes and overuse injuries. Researchers assessed 9-12th grade subjects who played sports over a 12 month period. They found that the females athlet ...
Flow through the this basic Sun Salutation for 3 rounds, holding each pose for 5 breaths. Using the breath to move with your body take 1-3 breaths per pose for 5 more rounds. Finish in Child's pose and then move into savasana feeling the effects of th ...
For time: 200m run 250m row 400m run 500m row 800m run 1000m row 800m run 500m row 400m run 250m row 200m run   Please post times to comments. ...
As many rounds as possible, in 12 minutes:   5 Burpees 10 Sit Ups 15 Squat   Post score to comments. ...
Part 1: Overhead Squat 3-3-3-3-3 Practice your overhead squat. If you are comfortable with the technique, see what the heaviest is you can lift for three consecutive reps. Part 2: Jumping Rope 3 3-minute rounds, for max reps 1 minute rest in betw ...
A1. 5x5 Strict Press A2. 5x5 Front Squat Work through each set of A1. and A2. resting 2-3 minutes between rounds   B. AMRAP in 10 minutes 10 Air Squats 15 Sit Ups 20 Double Unders or 60 Single Jumps   C. Awake and Evolve WOD ...
Wisdom Meditation Our Sunday meditation practice is inspired by Lao Tzu. Take a few minutes to read and absorb the message below. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits.  To the mind that ...
Love is the light that dissolves all walls between souls, families and nations.  ~Paramahansa Yogananda~   Sit in a comfortable position, either on the floor, or in a chair. Sit up tall with the spine and the shoulders relaxed and feel the chest ...
  The state of your life is nothing more than a reflection of your state of mind. ~Dr. Wayne Dyer~   Find a comfortable place were you can take 10-15 minutes of quiet time for yourself, you might want to add a pillow to sit on or a blanket ...
A. Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per side.   B. For time: 12, 9, 6, 3, 6 , 9, 12 Burpees Kettlebell Swings Box Jumps   ...
A1. Kettlebell Waiters Walk 200m (alternating arms) A2. Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work 4x rest as needed between efforts   B. 5 Rounds (increasing weight in each round) 3 Power Clean ...
Abdominal workouts are all the rage today, promising to melt away fat, remove love handles, and give you 6 pack abs. Fat around the abdominal area can be especially dangerous as it is associated with illnesses and diseases including; coronary heart diseas ...
A myriad of research that has demonstrated the positive effects of a meditation practice on stress, physical health, chronic pain, sleep, mood, concentration, and athletic performance. Meditation can give you a sense of calm and balance that be ...