Workout of the Day
FLOATER STRENGTH
Choose ONE of the following lifts below
A: Bench Press
3×6-8 reps, across
B: Front Squat
3×8 reps, across
C: 1 Clean Deadlift + 2 Hang Power Cleans + 3 Push Press, building
Feel free to superset any of these with some Barbell Bent Over Rows, Handstand Push Ups, or Strict Pull Ups. If one of your goals is to improve your ring muscle up this cycle, False Grip Ring Rows and/or False Grip Ring Pull Ups are a great option.
METCON
“Choose Your Own Adventure”
EMOM 15:00
A: :45 AMRAP Double Unders or Air Bike
B: :45 AMRAP Hand to Hand Kettlebell Swings or Alternating DB Snatch
C: :45 AMRAP Sit-Ups, Toes to Bar, or Pull-Ups*
Notes
For each station (A, B, or C), choose a movement that rounds out your week the best.
CrossFit Group Class Programming Template (WK2/8)
Tom grinding through that Dip/Air Bike/DB Hang Clean EMOM from earlier this week.
CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX
Mechanics and Practical Application of Meditation, Mindfulness, and Working With The Breath
We all hear about the benefits of meditation, yet many find it challenging to actually practice and/or bring the benefits into our everyday lives. These challenges are often due to misconceptions: that busy people don’t have time, or that meditating means uncomfortable bodily contortion, a quiet mind, and a profound spiritual experience. During this half day retreat we’ll drop those unhelpful notions and develop a learned understanding of the practices that’ll leave us feeling excited and inspired to explore, both on and “off the cushion”.
What is this?
An opportunity to learn the mechanics of a few different practices and approaches to meditation and working with the breath. You’ll walk away with a deeper knowledge on topics ranging from how to settle down, how to create a comfortable posture, how and when to (and not to) focus, what to do with unpleasant feelings like anxiety, sadness, boredom, restlessness, etc… Basically how to not feel like a crazy person who cannot sit still or quiet their own mind! And importantly, it’s a chance to practice together with other folks, ask questions, and share experiences.
Who is this for?
For the brand new beginner as well as the more seasoned meditator, anyone who wants to learn to live more thoughtfully, intentionally, and skillfully, and to engage these practices in their everyday “normal” life.
You do not need to be flexible or comfortable sitting on the floor. Meditation cushions and other props exist for a reason! And seated in a chair is a perfectly acceptable, very common posture, and despite what some believe, and 100% “counts” as “real” meditation.
What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to no longer than 30 minutes. Silence will be encouraged for the most part, but there will also be small group sessions along with opportunities to ask questions.
If you’re new to meditation or have tried and failed before, I hope you walk away with a sense of freedom from what you’ve thought meditation “should” be and inspiration to create your own practice, however small you choose to begin. If you’ve been practicing for a bit, whether a few months or a few decades, you’ll have the chance to look at your practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to your path.
Enlightenment is not guaranteed 😉 though you’ll walk away feeling lighter than you came.
Who am I?
Christian came to meditation searching for a way to skillfully manage stress that went beyond TV, shopping, alcohol, exercise, or any of the other distractions he was used to. Luckily, though he’d long considered himself a “failed” meditator after many attempts, he returned over and again to the practice. This last time around, instead of listening to a guru, or trying to hold an unnatural posture and “just be still and clear his mind”, he found and turned to a more inclusive, instructive and comprehensive practice–a combination of breathwork, body awareness, and guided meditation, no body contortion required–and has been reaping the benefits ever since.
After years of practicing himself, including multi-day silent retreats at Insight Meditation Society in Barre, MA and in Upstate NY with Josh Korda and Kathy Cherry of Dharma Punx NYC (the NYC-based secular Buddhist community), the COVID-19 pandemic struck. With a helpful nudge from a good friend he’ll be forever grateful for, Chris came to see how these practices could benefit not only himself, but friends and members of his community during an unprecedented period of difficulty. Seeing this, in March 2020 he began offering the popular and continuously running Conscious Sangha Morning Mindfulness sessions remotely, sharing the knowledge he’d gained from his own experience in hopes of benefiting others. He continues to regularly do just that while also attending retreats and sitting with more experienced teachers to deepen his practice and knowledge.
Above all, Chris sees contemplative practice as an integral part of the path to cultivating compassion, both for ourselves as well as for others.
Saturday August 12th 1:30pm- 4:00pm
In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com
About the instructor
