Tuesday Black Session Week 5

The Crow Calls

WAR PROGRAM NOTE: We have the WAR Sport's Psychologist (Dan Friegang Phd) coming at 6:45 PM. Everything stays the same.  We will workout at 6PM, and then go directly into the classroom @ 6:45.  You don't want to miss his presentation; he's a busy man, and does an incredible job. So make it happen.A. 5 Power Cleans    Rest 2 Minutes X 5B. 20 Unbroken Wall Balls     Rest 30 seconds X 3      +rest 3 MinutesC. AMCaloriesAP in 3 minutesGYM NOTE: Working a lot on technique today. We've gotta get better at the Power Clean. Everyone is doing pretty good, you just need to become more efficient and consistent. You need to understand all three pulls of the power clean, and realize that one cannot come before the other, or it throws the whole lift off. Come ready to learn and get better. The walls balls are unbroken, with only 30 seconds rest. Part C is an all out pursuit to gain as many calorie rows as possible in 3 Minutes (Should be the longest 3 minutes of your life). Stick to the tempo of the workout, and perform it how it's supposed to be performed. Let's have a good day. ThanksMake sure your Read and Study the below content....It's good stuff 

Breathing & Relaxation Exercises

Despite increasing professional and economic demands, many overworked Americans have been searching for reliable ways to relieve their stress. Deep breathing, meditation and pranayama yogic breathing are three popular techniques for locating and releasing the stress locked into tight muscles and joints. For best results, select a quiet space that allows 10 to 15 minutes of uninterrupted time for your breathing and relaxation exercises.Diaphragmatic Breathing:"Yoga Journal" recommends this basic deep breathing exercise for anyone seeking quick stress relief during their day. Begin by sitting on the floor or a cushion with your legs folded and your spine erect. Empty all the breath from your lungs and begin inhaling slowly through your nose. Breathe deeply so that your breath fills your lower lungs, moving your diaphragm and causing your stomach to swell. Keep your inhales and exhales equal in length and pause briefly after each exhale.Pranayama Breathing:This yogic breathing technique comes from the hatha tradition and is sometimes referred to as bellows breathing. Begin by sitting on the floor or in a chair with your palms resting on your thighs. Straighten your spine and allow your stomach to expand as you inhale a deep diaphragmatic breath. Next, begin exhaling in quick, short bursts from your mouth, tightening your stomach with each exhale to help expel the air. Focus only on your exhales as you perform this exercise, allowing your inhales to become automatic as your breathing pattern adjusts to the short breaths. Begin with one exhale per second and gradually increase the speed until you can safely perform three exhales each second without becoming dizzy.Breathing Meditation:Breathing meditation exercises are mind-body relaxation techniques that can be performed in practically any environment. Take five minutes and seat yourself in a comfortable position with your spine straight and your shoulders and legs relaxed. Soften your gaze so that your eyes barely remain open as you slowly imagine your thoughts, worries and concerns physically leaving your body as you exhale. This exercise has many variations, such as the zazen method of facing a blank wall and concentrating on the space just under your nose as you breathe. Other breathing meditation techniques include counting your breath, listening to relaxing music or doing guided visualizations that help you release tension in the body.Pore Breathing:This breathing technique is similar to the diaphragmatic breathing method, but with an added element. Begin by sitting on the floor or a cushion with your legs folded and your spine straight. Take three to five diaphragmatic breaths to get started and begin imagining that your entire body is inhaling and exhaling air along with your lungs. This technique is called pore breathing and, with some practice, can eventually lead to an improved sense of relaxation and stress relief.