Friday WOD – 081817

SLEEP
I brought up the topic of sleep with all of my classes over the last day or so. I asked the question: “How much sleep did you get last night?” I got answers that ranged from chuckles to “not enough” to seven hours, eight hours, nine hours, ten hours.

The fact is, most people need between 7 to 9 hours of sleep per night. Sleep is the time when our body recovers. It helps regulate our hormones. And your hormones literally control EVERYTHING! Your stress levels (think cortisol). Your body fat (insulin sensitivity and leptin levels). Your mood (dopamine levels). It affects how sore you’re going to be from that hard training session you had today (growth hormone).

The number one best thing you can do right now to make yourself a healthier, happier person: get more sleep.

Yes, we all have crazy schedules or certain days where we have to get up early or nights where a child keeps us up half the night. But, we have to prioritize sleep and make sure that those occurrences don’t turn in to chronic sleep deprivation. Do you have a couple nights a week where you can sneak in a couple extra hours of sleep? Do it! Research is showing that you can play catch up on your sleep. So if you have a couple nights of 5-6 hours of sleep, make up for it by getting 9 the next couple nights!

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Registration Days for our Fall Session will be Thursday, August 24th from 5-7pm and Saturday, August 26th for 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
1. Deadlift: 6×4 @20X0

2. Nordic Hamstring Curls: 3×5 @30X0

3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15

Fitness
1. Deadlift: 6×4 @20X0

2. Nordic Hamstring Curls: 3×5 @30X0

3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15

Performance
WL
Pause Jerk: 8×1
2s in bottom of dip, 2s in split

STRENGTH
Deadlift: 7×3 @20X0

ACCESSORY
1. Nordic Hamstring Curls: 3×5 @30X0

2a. Single Leg RDL: 3×10-12 per leg
2b. Hip & Back Extension: 3×12-15

GYMNASTICS
Deficit Strict HSPU: 4×5 ADAP
Strict Ring Dip: 4×5 @22X1