Tuesday WOD – 121917

Sleep 7 to 9 hours 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!

HOLIDAY SCHEDULE
Fri. Dec. 22 – no 5:30pm
Sat. Dec. 23 – Regular Schedule
Sun. Dec. 24 – CLOSED
Christmas Day – CLOSED
Tue. Dec. 26 – CLOSED
Wed. Dec. 27 through Sat. Dec. 30 – Regular Schedule
Sun. Dec. 31 – CLOSED
New Year’s Day – CLOSED

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1a. Back Squat @32X1: 3RM
1b. sPull-up @20X2: 3RM

2. 6 Rounds for time:
10 Ring Rows
20 Jumping Lunges
Rest 1:00

Fitness
1a. Back Squat @32X1: 3RM
1b. sPull-up @20X2: 3RM

2. 6 Rounds for time:
10 Pullups
20 Jumping Lunges
Rest 1:00

Performance
WL
2 Tng Clean: Every 90s for 6 sets

STRENGTH
a. Back Squat @32X1: 3RM
b. sPull-up @20X2: 3RM

METCON
6 Rounds for time:
10 C2B Pullups
20 Jumping Lunges
Rest 1:00

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s

GYMNASTICS
1-5 rMU EMOM x5