FRI 8.23.13 Enter Sandman


By Coach Beka
Popular question from CFMers: “What can I do for faster recovery after my WODs?”
There are many ways you can aid your muscle recovery including post-workout protein intake, fish oil, amino acids, Nighttime Recovery…and the list goes on.
Supplements will definitely make a difference in your recovery, but there’s a crucial step most of us are leaving out in this process, including myself. What is it you ask?
We all know the standard recommendation for 8 hours of sleep a night, but do you realize how important it is for repairing your muscles?
Here are just a few things that lack of sleep can cause:
-Increase in cortisol, a stress hormone that, in excess, interferes with tissue repair and recovery (excess cortisol can lead to lots of bad stuff including dreaded “love handles”)
-Reduced levels of growth hormone, which regulates the body’s proportions of fat and muscle (growth hormone helps you age gracefully AND recover from workouts!)
-Weight gain
-Mood swings
…and many, many more. So sleep IS important, not only in your capability to be productive throughout the workday, but also in seeing those PRs in the gym!
We learned at the Ancestral Health Symposium that while you may “get used to” sleep deprivation and get used to running low on sleep, studies show your VIGILANCE decreases steadily with each night of sleep deprivation. So while you may THINK you’re making do on low sleep, your attention to detail and performance at work, in the gym, and elsewhere, is actually suffering. TAKE CARE OF YOURSELF!


We’ll offer 8a All Levels CrossFit on TUESDAYS & FRIDAYS ONLY for the next month. If it’s a popular time slot, we’ll keep it and eventually offer it more often. Use it or lose it!
IMG_7966To Helen Back finals…Amanda B shows off some great kettlebell swings!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Strict press: 5-5-5+
B. Partner WOD: Race your partner!
1. Partner 1 does max push ups while Partner 2 runs 400m
2. Switch
3. Partner 1 does max situps while Partner 2 rows 500m
4. Switch
5. Partner 1 does max pull ups while Partner 2 does 50 double unders or 150 single unders (jump rope)
6. Switch
*The goal is to get as many reps as possible while your partner is running/rowing/jumping rope. Compare scores with your partner at the end. Who won two out of three? Losing partner has a 25 burpee penalty!

And coming tomorrow…

Partner WOD – with a partner complete the following in any order:
150 double unders (or 300 singles)
50 wall balls
50 box jumps
50 situps
50 pull ups
Burpee leap frog 30 feet
Wheelbarrow 30 feet down and back
*Each partner must do SOME reps of each exercise. Divide the work however you please.
*On wall balls, box jumps & situps, you can choose to alternate reps when possible to go quicker (Partner A does a box jump, Partner B immediately does a box jump) OR take turns in chunks of reps (Partner A does 10 box jumps, Partner B does 10 box jumps, etc).

*BRING-A-FRIEND DAYS are on through Saturday! Please encourage your friends to RSVP to reserve a spot, as we only have space for SIX guests per class.

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