We need to do it or we die.

We can go without water, food and sleep for only a finite time and in the end, if we do not get any of these, we will pass on from this world.  But breathing beats each of them hands down in the “necessary for LIFE” stakes.

So how many of you actually take any notice of your breathing (in circumstances other than when you are a midway through a workout)?  How many of you take the time to breathe mindfully?

It’s amazing what a difference some mindful breathing can make to your mental, physical, emotional and spiritual health.  Even taking a single minute out of the 1440 minutes in your day to just breathe in deeply and and breath out fully can do wonders to clear the mind and find some space in the chaos of everyday life.

Check out the video below for a very easy breathing technique called “Box Breathing” used by Yogis, Monks, and in this instance, Navy Seals.

Make Mindful Breathing a part of your daily routine and you will feel better – guaranteed.



Today you get to partake of 3 separate AMRAPS.  Each one is relatively short.  It would be really tempting to just go out hard in the first one because you think it’s only short, but this would be a mistake.  First of all, red-lining for 8 minutes will see you blow a gasket at about the 4 minute mark.  And then you still have 2 more WODs to do.

Use today’s workouts to learn how to pace yourself in a way that will maximise your reps.  Use your breath as a guide for how long you should rest.  When you do rest, take 3 big, full breaths then get going again.  Try to get into the habit of this rather than just stopping and letting time slip away with no real grasp of how long you have been resting for.

There’s a fine balance to be achieved between going too hard and not going hard enough. only you know where that line is.



A. 8 min AMRAP of:

16 Walking Front Rack Lunges (choose your own weight)

10 V-Ups

10 Pull-ups


B. 8 min AMRAP of:

20 cal Row

15 Squat Jumps

20 Push-ups


C. 60 Wallballs for time

***5 min timecap.  Any wallballs not completed will be added as one second to the 5 min cap.

Published by Wilsy

Crossfit Coach

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