To all the yoga fans out there.......please DO NOT take offense to this.  I have NEVER been a big fan of yoga.  I honestly didn't buy into the idea of stretching for hours to be "healthy" or "fit".  I didn't need to "align my chi" or anything like that.  I got the whole stretching thing but many versions of yoga seemed to be way more ethereal than I could grasp.  HOWEVER, after experimenting with that and ROMWOD and other forms of "control movement and breathing" and meditation,  I have honestly come to enjoy the art of breathing.  I like the feel of controlling my breath through different movements and even just the act of counting my breaths in and out and holding it for certain amounts of time.  We have all heard about the benefits of meditation.  I struggled with doing it though.  I always have so much going on in my head that to quiet everything down and just relax seemed almost impossible. I feel like I could only really do it for like 20-30 secs then my brain would be off somewhere else or to the next "thing" I had to do.  But what I learned while experimenting with yoga and ROMWOD was that when I count my breaths, it actually keeps me right there.  I'm not able to think about what I have coming up next.  It does relax me to flush my mind out like this.  It does calm me.  (Man, I can use more of that hahah!)  What I have taken from this is that this "meditative" portion of yoga I can pull out and use at any time.  If I get really upset, I can do controlled breathing to calm myself down.  If I get nervous, I can use this to relax my body.  If I get scattered, I can use this to center my thoughts again.  It really has helped me a ton.  If you haven't tried this or if you aren't a fan of yoga or meditation, you have to give this a try.  It has truly done some amazing things for me and my brain over the last couple years! .:)




Complete the following: 


Dead Lift (14 min)

.......6 x 3 reps

*work to a heavy 3RM for the day






17 min Clock

5 min AMRAP:

.......10 reps DB/KB Thrusters (50/35, wt to get 24-28UB)

.......15 reps Lat PVC Pipe Jumps (24/20")

3 min REST

4 min AMRAP:  

.......8 reps DB/KB Thrusters

.......12 reps Lat PVC Pipe Jumps (28/24", or higher than you were)

2 min REST

3 min AMRAP:

.......6 reps DB/KB Thrusters

.......9 reps Lat PVC Pipe Jumps (32/28", or higher than you were)



MWOD:   some hips work and then roll out calves and feet with lacrosse ball