Be Conscious of Your Consciousness

What’s really important to you? I’ve found that I all too easily get wrapped up in the day to day “actions,” that I have to perform. My workouts, going to the dry cleaners, meetings etc. What I know in my soul though is that although these things consume my time during the days, they don’t define who I am and my day to day brain often forgets that. I’d ask you to take a similar look at how you define your days and life. Do you get so wrapped up in what someone says to you at the coffee shop that you let it consume the rest of your day? Are you so mad/hurt/surprised that you hold onto that comment and it brings you down until you wake up the next day? I’m guilty of this, I have to make it an active practice to release those feelings and understand that I can’t affect what others do or say.

This is often incredibly hard. What I’ve found is that by hitting a 5 minute pause button on your day, you can reset and let these things go. In writing it sounds easy, in practice it takes some effort. You need to remove yourself from the situation in one way or another, whether physically or mentally. Then you need to cleanse your mental pallet, you can do this by closing your eyes and imagine all the thoughts in your head being put into a balloon, blowing it up, then letting it go into the sky, or imagine writing all the rambling thoughts in your head being written down on a chalkboard then erasing it to get a clean slate.

Once you’ve cleansed that pallet of yours, you can get to the process of setting your new path for the day. Focus in on what makes you happy, what great thing do you have coming in the next couple days? Is there any art you particularly love? Go look at it, even online if you can’t make it in person. Listen to a song. Any of these things can work, but what you’re doing is shifting your mind to a new set of tracks instead of letting it run uncontrollably on its own.

Be conscious of what your mind is saying. Self-talk has a big impact on your life and often we’re not aware of what it’s saying. So take control and be conscious of your own life, your body will thank you.

Coach Graham


WOD 100516

What book, movie or video have you seen/read recently you would recommend? Why?

Warm-Up 6

Dynamic Warmup (coach's choice)


3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Metcon (AMRAP - Rounds and Reps)

Take 10 minutes to review each movement

Complete as many rounds and reps as possible in 6 minutes of:
Row 250 Meters
5 Man-Makers

Rest 4 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 4 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
20 Box Jumps (24″/20″)
10 Slam Balls

Cash Out

Death by slam ball

Out of Town WOD

Run 1 mile for time


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