5/5 Mental Toughness Thursday

Sam showing great position in the downward dog handstand push up. 
Mental toughness can be achieved by regularly training your ability to focus on one thing and let go of all of life's distractions. Last week we discussed a Zen meditation technique of counting your breaths. Today I'm introducing box breathing. 
We learned about box breathing from Navy Seal Commander Mark Divine, founder and owner of SealFit. Box breathing is a technique to calm your nervous system and bring your focus within. Commander Divine used box breathing with his fellow Seals before operations in Iraq and Afghanistan. Coaches Noah, Heidi and Leslie, Yoga instructor Tami, along with Sarah A., Kerri and Chef HK are all taking the SealFit Kokoro Yoga challenge. We are developing a daily box breathing practice as part of this 30 day challenge. 
Box breathing uses a specific count, e.g. 4 or 5 counts, with which you inhale, hold, exhale, and hold. Thus you create a box with your breaths and breath holds. 
We are practicing box breathing in our OCR training. We end each session with 5 rounds of 5 counts. You can practice box breathing while sitting, standing or laying down. 
Start with 4-5 rounds of 4-5 counts. Then as you become more accustomed to the practice you can breathe for a certain amount of time, e.g. 5 minutes of 5 counts. For a special challenge, try increasing the counts with each successive breath. How long can you hold after your exhale? Being able to control your breath will go a long way in controlling your mind. Good luck! 
Today's Workout
Gymnastics pressing progression: 3-5 rounds for completion

​Level I
5 downward dog handstand pushups (HSPU)

​10 second ring support hold

5 pistols each leg with a box​

​Level II
​3 strict partial range of motion (ROM) HSPU
​
10 second dip support hold 

5 pistols each leg with bands​

​Level III
​3 strict full ROM HSPU

​
3 strict ring dips


5 pistols each leg

 Level IV
5 Kipping HSPU


​
5 kipping ring dips
​
5 weighted pistols each leg

Complete as many rounds as possible in 15 mins of: 
Row, 250 m 
25 Push-ups
This is a Beyond the Whiteboard Bodyweight Fitness Level workout.