Monthly Archives: February 2018

Wednesday 2/28/18

Upcoming Events

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

Teams of 2

100-80-60-40-20

2x Double Unders

GHD Sit Ups

 

Tuesday 2/27/18

Upcoming Events

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

5-5-5-5-5

Front Squat

Monday 2/26/18

Upcoming Events

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

For Time

50 Pull Ups

500m Row

21 Clean & Jerks

1000m Row

21 Clean & Jerks

500m Row

50 Pull Ups

Saturday 2/24/18

Upcoming Events

CFS New Year Challenge Finale

Saturday, February 24th at 9am

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

5 Rounds For Reps

30s On-30s Rest

Burpees

Pistol Squats

Sumo Deadlift High Pull

Friday Night Lights 18.1!!!

Workout of the Day

CrossFit Open 18.1

AMRAP 20

8 Toes to Bar

10 DB Clean and Jerks

14/12 Calorie Row

Thursday 2/22/18

Upcoming Events

CFS New Year Challenge Finale

Saturday, February 24th at 9am

2018 CrossFit Games

Friday Night Lights

5pm-7pm

February 23rd

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

5-5-5-5-5

Deadlift

SLEEP and Recovery

On Monday we talked about Nutrition and getting the right foods, in the right amounts into our body to help us recover from tough workouts and the demands of life.

Today it’s about SLEEP for your recovery.

 

Why Sleep is important?

Here are10 reasons for sleep and the list could go on for quite some time.

  1. Lowers Blood Pressure and Cholesterol
  2. Reduces Stress
  3. Reduces Inflammation
  4. Improves Short Term and Long Term Memory
  5. Improves Weight Loss
  6. Musculoskeletal Growth and Repair
  7. Improves Mood
  8. Improves Endocrine Balance
  9. Improves Neurological Performance
  10. Improves Immune System Function

If you would like more science behind this or more information you can check the links at the end of this article and they will have more in-depth information about sleep. My focus here today is to give you an action plan of how you can start getting more sleep today!

 

How Much Do You Need?

Average Joe’s Between 7-8 Hours

Athlete’s and High Performers 8-10 Hours

-Require more sleep due to more physical stress or mental stress

 

Tiffany

 

What’s My Plan of Attack?

“if you fail to plan, you are planning to fail.”

-Benjamin Franklin

Just like with nutrition you have to have a plan in place with sleep to make it happen…then you have to stick to that plan.

SO HERE IS OUR ACTION PLAN:

Step 1-What time do you have to go to bed and wake up?

Lets say we have to be up by 6am so we have time to get the kids ready, get ready for work, prepare some breakfast, etc.

If we start with the bare minimum sleep needed then we would need to be asleep by 11pm and that would give us 7 hours of sleep.

Alright that’s the easy part.

Step 2-Sleep Needs Preparation.

If you life is a war zone before heading to bed, chances are you will not be able to fall right to sleep.

We want to begin getting ready for bed A FULL HOUR before we plan to be asleep.

So in our example above at 10pm (one hour before being asleep) we want:

To start turning off our Phones, Tablets, TVs and begin to lower the lighting to have a more relaxed environment.

Find something calming to do to fill in that dead space between work/life and sleep.

This could be things like enjoying a conversation with a family member, reading a book, prayer, or meditation. Customize this time to whatever it is that brings you back down and relaxes you before bed.

Lastly, leave the bedroom for sleep and sleep alone. Your bedroom should be dark (the darker the better), on the cooler side, and free of any distractions.

Sleep is an important function to our lives and if you can get on the right end of 7 hours you will be happier and healthier well into your 90s!

 

Sleeping for Performance

Sleep and Body Composition

The Definitive Guide to Sleep

4 Ways to Sleep Like A Champion


Workout of the Day

AMRAP 20

500m Row

15s L-Sit

10 Strict Pull Ups

Tuesday 2/20/18

Upcoming Events

CFS New Year Challenge Finale

Saturday, February 24th at 9am

2018 CrossFit Games

Friday Night Lights

5pm-7pm

February 23rd

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

“Elizabeth”

21-15-9

Squat Cleans

Ring Dips

 

Recovery Part 1-Nutrition

The CrossFit program is amazing and it requires a lot of your body. So recovery plays a big role in getting our body back to where it needs to be so we can train the next day and God willing for many years to come.

In this 3 part series on recovery we are going to cover the 3 most important ways to speed up recovery and keep us happy, healthy, and fit well into our 90s!

Tylor

First up in this series is…NUTRITION (No surprise huh?!)

The food that we eat can either build us up and closer to our goals or they tear us down and slow recovery.

Think of food as our building block for everything physical that we do here and in life.

So what do we do with nutrition to speed up recovery?

 

Step 1 we have to start getting the right foods on our plate.

 

Meats-fish, chicken, turkey, beef, etc

Vegetables-broccoli, asparagus, onions, tomatoes, spinach, kale, etc.

Fruits-apples, bananas, oranges, strawberries, blueberries, etc

Healthy Starches-sweet potato, brown rice, potato, roots, carrots, etc

Nuts and Seeds-almonds, cashews, walnuts, pecans, etc

 

What these foods do is provide your body with the proper micronutrients (vitamins and minerals) that produce enzymes, hormones, and much more for growth and development.

Without these micronutrients our cells and organs cannot operate at their fullest potential. And we need them operating to their fullest because each day our body gives it all it has through our work day, workouts, and time at home.

Greg D.

Step 2 we need to eat the right amount of food for our goals.

 

This can range greatly depending on what you want or need but here is a good way to look at it.

General Health and Fitness-Eye/Hand Method

Elite Fitness-Zone Diet, and Counting Your Macros comes in.

If you are here for your general fitness (which is 99% of us) then we can use the Eye/Hand Method to get us the right amount of food to fuel us through our day.

Everyone must eat

3 Meals Per Day

1 Palm of Protein

2 Handfuls Vegetables

1 Handful Fruit/Starch

1 Closed Fist Nuts or 1 Thumb Oil

If you are looking to dial it in more and increase recovery because you want to operate at your fullest each day or you want to be an elite athlete, then you are looking more down the road of Zone Diet or Count Your Macros.

Those two options dial everything in down to the exact gram of protein, carbohydrates, and fat that you need to get your body back to where you want it to be so you can bring everything you have to tomorrows workout, board meeting, and spending time with family and friends.

In part 2 we will be covering sleep as the next step to recovery. Sleep is an essential part of your recovery each day and many, many people across America and depriving themselves of this important part of life.


Workout of the Day

3-3-3-3-3

Shoulder Press

Saturday 2/17/18

 

Upcoming Events

CFS New Year Challenge Finale

Saturday, February 24th at 9am

2018 CrossFit Games

Friday Night Lights

5pm-7pm

February 23rd

March 2nd, 9th, 6th 23rd

Spartan Race Training

March 3rd, 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

5-5-5

Overhead Squat

3-3-3

Snatch Balance

1-1-1

Squat Snatch