Friday 100820


Box jumps

How high can you go? This was a blast last time – let's see your ups!



5 – 3 – 3 – 1 – 1 – 1

"I want to see these guys deadlift some heavy weight!" – Neil's response this morning when asked if he'd like to do anything special for his second-to-last day in the box!


Todd throwing working the back squat!

Does it ever seem like there's not enough time in the day? Work, kids, cleaning the house, cooking, grocery shopping, WODs – the list goes on and on. If you're like the majority of people, sleep tends to be what we sacrifice to get all the things done we need to. Unfortunately, sleep is as important as nutrition and training when looking at overall health and well being. Here's some info regarding the importance of adequate sleep from Mark Sisson's book The Primal Blueprint:

During sleep, the recovery and rejuvenation of the muscles, organs, and all the systems of the body are accelerated. This is all guided by the sleep hormone melatonin, which is manufactured in the pineal gland near the center of the brain. As light diminishes, the pineal starts to convert the feel-good hormone serotonin, which has kept your mood elevated all day, to increasing amounts of melatonin, so that you can get that good night's sleep. As light increases in the morning, the melatonin production is then suppressed and serotonin begins to increase. You wake up happy and refreshed. It is a beautiful balance that allows you to sleep deeply yet helps improve and stabilize your mood during waking hours.

Chronic sleep deficit may lead to weight gain by affecting how your body processes and stores carbohydrates and by altering hormones that affect your appetite and metabolism. It can negatively affect your mood, concentration, and memory retention during the day, making your less productive and more irritable, impatient, and moody. Insufficient sleep can also lead to hypertension, elevated  stress hormone levels, irregular heartbeat, compromised immune function, and drastically increased risk for obesity and heart disease.

That's a lot of not so good things that a lack of sleep contributes to. We know you're working hard in the box, we hope you're working hard on your nutrition (of course you are, right!). Sleep is another important piece of the puzzle. Take a look at how much sleep you're getting. If it's less than 7 – 8 hours of high quality sleep, consider turning in a little earlier each night next week and see how it treats you. You may feel totally different with just an extra half hour. Share your sleep success stories if you have them!

7 thoughts on “Friday 100820”

  1. I think everyone is trying to figure out how a person can be “throwing working”…sounds like a very complex movement…have yet to see the standards for this…Todd…teach me.

  2. I’m so glad Ryan said something so Sharla and I aren’t the only proof-readers in the group.
    I love the post about lack of sleep and weight gain. I was worried it was the cake I ate for breakfast and dinner the other day. Now I know I just need to sleep more, and that will help my body process all the carbohydrates I eat during the day.

  3. I’m getting settled in here in Wyoming. Thank you for all of your comments. I already miss the box. I can’t wait to figure out my routine here.
    Trish, thank you for pushing me too. I can’t wait to see what your PRs are the next time I see you.
    I hope to see a few of you at the Warrior Dash. I’m suppose to race on Sunday at 10:30, that is if I can break away.
    Than you all for a great experience at Crossfit Evolve. I can’t wait to hear about the Colo. Open, I’ll be checking posts as the date approaches and passes!

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