Category Archives: Training

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

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

CrossFit Saved Takes on Spartan Race!

At the end of fitness in 100 words put out by CrossFit founder Greg Glassman he says, “Regularly play and learn new sports.”

Hannah

We spend anywhere between 3-6 hours a week building our fitness and one of the best things about doing that is you get to express that fitness in many different ways…

Playing with your kids

Going on hikes

Playing in recreational sporting leagues

Fighting sabretooth tigers

Etc.

With that being said we are going to take on the Socal Beast and Sprint weekend presented by Big Bear Lake on May 19 and 20th!

BEAST

Saturday, May 19th

12-14 Miles

30-35 Obstacles

 

SPRINT

Sunday, May 20th

3-5 Miles

20-23 Obstacles

 

If you are interested in getting signed up the sooner you sign up the cheaper it is for your registration.

Here is a link to check it all out!

https://www.spartan.com/en/race/detail/3456/overview

We will be doing the afternoon sessions!

We will also be doing some extra training on every other Saturday at 10am for those who will be doing the race!


Workout of the Day

Every Minute on the Minute X 14 Minutes

Even-15 DB Power Clean + Push Press

Odd-15 Calorie Row

Knowledge + Action = Results

Each and every one of us has a reason for why we come to CrossFit Saved each day…

Some its to lose weight, others to see how far you can take your body in performance, and probably most importantly, increase fitness so that we can be happy and healthy into our 90s.

Marie

In our quest to get the results that we want it is easy to find ourselves in a rut.

Here is the reason I think it happens and what you can do about it.

To reach a desired result you have to first have the knowledge of how to achieve that result and set realistic goals on how you are going to achieve it.

If it is too lose 20lbs…what diet am I going to follow? How many days a week am I going to train my body with exercise?

If you don’t have the right knowledge your answers to those questions will not lead you in the direction that you want to go.

So first and foremost having accurate knowledge is needed to get you to build the right action steps to get you your desired result.

Once you have the right information its now time to make a plan on how you are going to execute.

This is where the magic happens. This is where people lose 100lbs. this is where people make it passed the CrossFit Open and get invited to Regionals.

ACTION, EXECUTION, these are what get people what they want.

This is why we set goals. WE SET GOALS SO WE CAN TAKE ACTION!

Morgan

So as we head into the weekend stick to the plan YOU set.

The weekend is one of the toughest times for people when they are trying to achieve weight loss goals and performance goals.

It is too easy on the weekend to let every thing slip….to undue everything we just accomplished Monday through Friday.

If you planned for only one cheat meal during the weekend but have been having 3…ONLY HAVE ONE!

If your weight loss has slowed…TRY HAVING NO CHEAT MEALS THIS WEEKEND!

If you need help setting up a plan…Come talk to us. Its what we love to do. We love helping people become the best versions of themselves.

And a lot of times its just about getting the right knowledge into peoples hands so they can put together an action plan that will give them the results they have always wanted!

Have a great weekend!

Jonathan


Workout of the Day

Partner Workout

5 Rounds Each For Time

20/15 Calorie Bike

15 Russian Kettlebell Swings

30s Hollow Hold

Alternate Rounds

CrossFit Open Intramural Battle!

 

The CrossFit Open is back again!

For you seasoned CrossFitters who know what the Open is all about you know how fun it is and how amazing it is to see how hard you can push in a workout!

For those of you who don’t know what the CrossFit Open is this is the beginning stage to the CrossFit Games Season.  People from other CrossFit gyms all around the world will be competing for fun, their affiliate family, for fitness, or to reach Regionals and potentially the CrossFit Games!

Megan

Every Friday from February 23rd to March 23rd CrossFit HQ releases a workout as a challenge to anyone willing to give it a try.  What is amazing about this worldwide competition is you have people competing not only from different gyms, but different countries, different age groups, and different fitness levels to see where they place against the rest of the world!

For 99% of us this is about making it to the CrossFit Games but rather having fun and pushing others in our gym. 

 

Diana

This year at CrossFit Saved we are doing something a little bit different… Not only are we going to be competing in the Open but we will also be building two teams in our gym and we are going to have a friendly battle against each other!

This is how it is going to work:

I will elect 2 Team Captains

We will divide everyone up into Open, Scaled, and Masters Division.

The captains and I will divide the teams up evenly and every Friday we will battle for 5 weeks against each other. 

The losing team buys pizza on the last night (March 23rd) for the winning team!

This is our first time battling like this amongst ourselves for the CrossFit Open and it is going to be a great time!

 


Workout of the Day

3 Rounds For Time

400m Run

25 GHD Sit Ups

50 Front Rack Lunges

The CrossFit Total

On Saturday, January 6th at 9am we will be doing the CrossFit Total!

The CrossFit Total consists of:

1 Rep Max Back Squat, 1 Rep Max Press, and a 1 Rep Max Deadlift.

 

Michael

The reason we are making an event of this is two-fold

Firstly, this is going to be our baseline for our strength for the year with a retesting in July and another January 2019.

Strength takes time to go up so we only test the CrossFit Total 2x per year so it is important to make it on the 6th!

Secondly, to do the CrossFit Total properly it takes a lot of time, so much time that it doesn’t make sense to run it as a normal class during the week.

We have done that in the past and giving 15 minutes to each lift is just too little time to adequately warm up, lift, and rest for each lift.

We hope that everyone can participate on January 6th so we can set a baseline for where our strength is and then see how much it improves over 6 months!

Below is a link to the original CrossFit Total article!

The CrossFit Total Article


Workout of the Day

AMRAP 15

250m Row

10 Push Press

20 GHD Sit Ups

The Bring-A-Friend Challenge

In the month of January we are offering Buy 1 Month, Get 1 Month Free for all of your Friends/Family/Co-Workers!

This offer will be only for friends/family/co-workers of members at the gym and not for anyone outside of the CrossFit Saved Community.

 

Lisa

The Challenge

The person who gets the most friends/family/co-workers to sign up for a membership here at the gym will win a…

FREE PAIR OF NANO’S, METCONS, or NO BULL’s of their choice!

For EVERY 5 FRIENDS that sign up we will add in ANOTHER WINNER OF SHOES!

 

Gage

The Reason For This Challenge

CrossFit has an elegant solution to the world’s most vexing problem

-CrossFit Founder Greg Glassman

While deadlifting 500lbs or running a mile under 6 minutes is amazing and are definitely things you can achieve doing CrossFit…

We are really in a fight against chronic disease’s such as…

Heart disease, cancers, strokes, alzheimer’s, dementia, diabetes, obesity and the list goes on.

And the amazing part about all these chronic diseases is most of them can be prevented and even reversed/cured.

The Answer is SIMPLE

  1. Get off the couch
  2. Get off the carbs

 

Joni

And that is exactly what CrossFit and CrossFit Saved is all about!

Getting people functional again and eating the right foods to help their bodies and mind thrive!


Workout of the Day

“Viola”

AMRAP 20

400m Run

11 Power Snatches

17 Pull Ups

13 Power Cleans

 

**U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina**

Sickness-Wellness-Fitness

With chronic disease on the rise…more than ever is there a need for a program to combat the ravages of a poor diet and a sedentary lifestyle.

Here CrossFit HQ came up with a continuum of sickness, wellness, and fitness with the thinking that the closer you came to fitness the better off you were in the fight against aging and chronic disease.

Any measurable value of health can be placed on this continuum to provide us with feedback in the areas that need the most work.

And for most every condition the prescription is the same…

DIET
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep your intake to levels that support your exercise but not your body fat.

EXERCISE
Do constantly varied, functional movements(squats, push ups, etc.), at high (relative) intensity.

CrossFit is the easy answer to the worlds most vexing problem: CHRONIC DISEASE.

Below are a list of numbers to aim for!

Blood Pressure
Sickness-160/95 Wellness-120/70 Fitness-105/55

Body Fat Percentage
Sickness-40%+ Wellness-20% Fitness-10%

Bone density
Built through strength training and proper diet

Triglycerides
Sickness-200/499 Wellness/Fitness-150 or less

Good and Bad Cholesterol
LDL Cholesterol
Sickness-145+ Wellness/Fitness-110

HDL Cholesterol
Sickness-40 or less Wellness/Fitness-70

A1C Test (Diabetes)
Sickness-5.7+ Wellness-5 Fitness-4

Flexibility
Supple Leopard’s 9 Mobility Archetypes

Muscle mass
Sickness-Trouble standing up Wellness-Air Squat Fitness-Body Weight Back Squat


Workout of the Day

1-1-1-1-1-1-1

Split Jerk

Why Log Your Workouts

“What gets measured gets improved”

–Robin Sharma

The number one reason to log your workouts is PROGRESS!

We often repeat workouts throughout the year to see how we are progressing in our fitness and look at things such as….

Are we faster?  Did we lift more weight? Are we doing more challenging movements?

Louie & Matt

If we repeat workouts and aren’t consistently improving over time, we need to make some adjustments to what we are doing in the gym or with our nutrition.

On the other side of that if we haven’t been logging our workouts we cannot compare previous times, scores, and lifts to see if we have gotten any better since our last time completing that workout.

My challenge to you is to commit to logging your workouts in our app right after class ends so you always have the ability to look back and see how far you have come in your fitness journey.

If you don’t really know how to use our Zen Planner App, ask questions so you can take another step in improving your health and fitness here at CrossFit Saved!

Simple Handstand Practice

As we have been covering handstand walking over the last few weeks I have had a lot of questions about what you could be doing on your own to continue to improve on your handstands.

So here is my simple guide to a freestanding handstand at home.

 

What To Strive For In Handstand

1-Stay in Control

2-Abs Tight

3-Actively Pushing into the Ground with Shoulders

4-Head Inline with Shoulders

5-Hands Flat on the Ground

 

BEGINNER

We will be doing a WALL WALK

Now there are different levels of the wall walk and each depends on your skill/strength level. With that said from the waist to the shoulder all of them will look the same!

 

In Variation 1-3 we start in push up position and walk our hands as close to the wall as possible. The main limiter in variations 1-3 for the beginner is strength in the shoulders and core.

 

Variation 1

In this variation we are walking our hands as close as we can to the wall. Although not that close that is okay we are doing our best with the strength that we have. 

 

 

Variation 2

Here we have developed some more strength and can begin to walk our hands closer to the wall but may have not gotten to the point where we can get all the way to the wall.

 

 

Variation 3

Here we are in a full wall walk with our toes and nose touching the wall. 

 

 

Workout for Variations 1-3

5 Sets

Wall Walk As Close As Possible and Hold for 15-30s

Rest 1 Minute

**Once you can achieve a full wall walk and hold for 30s it is time to move on to variation 4**

 

INTERMEDIATE

In Variation 4 strength will no longer be an issue and we will begin to develop balance and coordination while in a freestanding handstand using the wall!

 

Variation 4

We have now moved from the wall walk and are now KICKING UP to Handstand.  Make sure hands are 3-6 inches from the wall when you go for your kick up…anything further than that will cause you to collapse and fall on your head!

 

 

Once in the position it is time to start working on our balance. Begin by slowly taking one foot off the wall and finding your balance.

 

 

Once you have found your balance begin to slowly bring the other foot to match. 

 

 

Workout

5-10 Sets

Kick Up to Handstand

Slowly bring your feet off the wall

Rest 1 Minute

**Once you are able to achieve 5 seconds off the wall move on to variation 5**

 

ADVANCED

We are now moving to the freestanding handstand. Very few people ever achieve this and it takes a lot of practice, discipline, and physical ability but is definitely achievable with consistent practice.

Kick up in a controlled manner and begin to find your balance. Being able to cartwheel greatly helps when coming out of or falling out of a handstand.

 

 

Workout

5-10 Sets

Freestanding Handstand

**Once you can hold for 10 seconds you can begin to play around with handstand walking, one arm handstands, and many more variations**

 

This is our quick guide to practice handstands at home.  If you would like to learn more youtube has a lot of great options and also asking questions at the gym will help you progress quicker. 

One of my favorite resources for handstands is GMB Fitness. They have a ton of information on handstands and all things gymnastics!


Workout of the Day

“Shipmate”

AMRAP 20

Partner 1

25/20 Calorie Row

Partner 2

8 Ring rows

Max Double Unders