Zeroing In

Week 9 of 14: PRACTICE

Recovery WOD
A) 5 rds for quality on the 3:00 of:
5 DL @ 75-77.5%
10 Chin ups

200m run
10 “8 ct. Sucka Punch Foo”
(2 ct: p-tilt, knee drive, knee cross, knee out (from plank))

Week 10 of 14: PRACTICE

A) 5 rds for distance and reps:
:60 row
:30 rest
:30 max HSPU reps
:60 rest
B) Snatch Balance (from rack)
12 min to work up to a heavy single
C) 20 rep BS
@60-65% (or 102-105% of Thruster)
Concentrate. It’s becoming a lost skill. Think about it… when is the last time you got the opportunity to practice just focusing in, like a laser beam, on just one thing, or just one person?

Maybe it happens for you at work. I hope it happens to you if you’re a brain surgeon! But what about in relationships with other people? Are you in the habit of giving another person your full attention? I can speak from personal experience that I’m not… in fact, just last night, while having a conversation with my wife, I found myself scanning my emails and looking at websites while she spoke. That drives her crazy… but she doesn’t always say anything.

But she’s not the only one who suffers when I do this… I do. I’m not fully present, not fully engaged, and I’m not in practice of supporting, serving, loving or being vulnerable. There’s no ability for empathy, kindness or compassion because I’m not fully listening.

I’ve been practicing mindfulness this week through meditation, and have been training my concentration through box breathing (inhale for 5, hold for 5, exhale for 5, hold for 5, repeat). I find this really useful as a practice. And in reflecting on it right here and now, can clearly see the next small step for me. Applying this sort of focus and concentration in relationship and conversation with others. Now that will be a gift worth giving.

Damn weight plate. #400m #crossfit #competitionday #datinyhoppa



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