Hack your Sleep

WOD: 01/17/19



Thruster 5-5-3-3-2-2-1-1-1 reps

 

For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters

Men: 65 lb.
Women: 45 lb.

Hack Your Sleep

by Elise Elliott-Smith

How’s your sleep?  Whether you are trying to recover from a hard workout, build muscle, lose weight, or just function, sleep is super important and a lot of people are not getting enough high quality sleep.  Most people need 7-8 hours of sleep and more may be better for tissue repair and muscle growth. Ideally sleep should be uninterrupted. It can take some discipline to get to bed early and it can be super frustrating if you do make the effort and then can’t fall asleep.  Even more frustrating is when you wake up in the middle of the night, toss and turn, and can’t fall back to sleep. There are a lot of different reasons why people do not get enough high quality sleep, but stress is one of the big ones, in addition to poor sleep hygiene.

If you are having trouble sleeping, send me an email and I will send you my Sleep Cheat Sheet or pick up a copy at the box.  And for now, here are some of my top recommendations:

  • Get outside for 15 minutes in the morning.  Getting natural light in the morning resets your internal clock and sets you up for sleeping well that night.

  • Get your WOD on.  Exercise helps promote sleep but if you have trouble falling asleep make sure to get your exercise early in the day (avoid working out within 3 hours of bedtime).

  • Finish eating and drinking alcohol at least 3 hours before bedtime, and finish drinking water 1 hour before bedtime.

  • Minimize blue light exposure before bedtime.  Adjust settings on devises to reduce blue light (“warm”), and consider wearing blue light blocking glasses.

  • Soak in Epsom Salts, use magnesium cream or oil, or take Magnesium Glycinate 1-2 hours before bedtime.

Sweet dreams……


Elise Elliott-Smith

Elise.healthcoaching@gmail.com


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The Choice is Yours!

WOD: 01/16/19

You Choose:

Deadlift 5-5-5-5-5 reps
Or
Sumo Deadlift 3-3-3-3-3 reps
Or
Dumbbell Deadlift 15-15-15-15-15 reps

 

You Choose:

For time:
100 Burpees to 12” target

Or

For time:
100 Burpee Box Jump Overs, 24’/20”

Or

For time:
100 Bar Facing Burpees

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GENERAL PHYSICAL PREPAREDNESS

By CrossFit January 11, 2019

Adapted from Greg Glassman’s post to the CrossFit Message Board, Dec. 12, 2008.

Here’s what we know about CrossFit, general physical preparedness (GPP), sport training and athletic development:

  • GPP is the most underdeveloped and neglected aspect of athletic training, especially in elite athletes.

  • CrossFit produces an unmatched GPP in novice, intermediate and advanced athletes regardless of their prior training and sport.

  • Every athlete we’ve worked with, from Olympic medalists to UFC legends, has some glaring chink in his/her GPP, and it takes at most two hours, two sessions, on average, to find these chinks.

  • Fixing these chinks, these deficiencies, has immediate benefit within your sport and very often in ways not quite obvious mechanically and perhaps metabolically. For instance, more pull-ups make for better skiing and skiers. Upper-body pushing movements make for better rowing and rowers. Anaerobic training is a boon to endurance athletes.

  • There’s greater margin for improving performance in elite athletes, where the margins of victory are very tight, in improving GPP with CrossFit than can be garnered through additional sport-specific training.

  • “CrossFit produces a ‘ready state’ from which more advanced or sport specific training becomes very efficient.” —Mark Twight

  • CrossFit will for many sports reduce the total training volume, reduce training injuries, and allow more time for vital sport-specific skills and drills.

  • CrossFit is more fun and seems more athletic to experienced athletes than does traditional GPP.

  • CrossFit has athletes improving their fitness for years beyond, to levels significantly beyond traditional GPP.

  • Sport training and physiology are not so well understood that highly specialized strength and conditioning routines are optimally effective.

1,2,3....2,4,6


WOD: 01/15/19


Complete as many reps as possible in 15 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

*Start at a higher round if you think it will allow you to complete more reps in the 15 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.


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Quick and Thirty

WOD: 01/14/19

30 minute AMRAP of:
Run 200m
30 Hang Power Cleans, 135/95-lbs.
Run 200m
30 Toes to Bar
Run 200m
30 Front Squats, 135/95-lbs.
Run 200m
30 Toes to Bar
Run 200m
30 Shoulder to Overhead, 135/95-lbs.

Announcement:


COME GET YOUR SWIM ON

Swim Club has changed to Sundays at 2 pm at Osborn Aquatic Center, $6.  Come and work on getting better at your technique, work on your endurance, or just use it at active recovery.  World class instruction and your friendly gym buddies to cheer you on. Bring your towel, swimsuit, and goggles.  Hope to see you there!

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Sunday Funday

WOD: 01/13/19

5 rounds of :
Nate

Rest 5 minutes

5 rounds of:
Nate

Rest 5 minutes

5 rounds of:
Nate

Nate

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 70/53-lbs.


Saturday Hero!

WOD: 1/12/19


Donny
21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee

*With a partner.

*You do 21 DL and 21 Burpees, then your partner does 21 DL and 21 Burpees, so on and so forth.

Announcement:


Come Get Your Swim On

Swim Club has changed to Sundays at 2 pm at Osborn Aquatic Center, $6.  Come and work on getting better at your technique, work on your endurance, or just use it at active recovery.  World class instruction and your friendly gym buddies to cheer you on. Bring your towel, swimsuit, and goggles.  Hope to see you there!

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Increasing

WOD: 01/11/19


20 minute AMRAP of:
3 Toes to bar
3 Wall-balls, 20/14-lbs.
3 Box Step-Overs with Wall-ball, 24”/20”

*Increase each movement by 1 rep each round.

HEALTH CONSULTATIONS WITH ELISE

New Years Resolutions Anyone?

Hopefully making some gains at Crossfit Train is on your list of New Years resolutions, but if you have other health goals for 2019, train member and health coach Elise Elliott-Smith will be available this Friday for free consultations.  Are you having trouble sleeping?  Having trouble dealing with stress?  Want to lose weight or get more lean?  Suspect you might have a food sensitivity?  Want to eat healthier but not sure where to start?


Stop in this Friday, January 11, from 4pm to 5:45pm.  Please come in prepared to talk for 10-15 minutes about one health concern. 

If you feel like you are struggling with weight loss please try to bring in copies of your most recent blood tests (especially if you are eating healthy, working out, and still not getting lean).

Looking forward to meeting some new Train members and helping some friends!!!

Elise Elliott-Smith

https://elisehealthcoach.com/

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Are you interested in a Health Consultation

Health Consultations with Elise

New Years Resolutions Anyone?

Hopefully making some gains at Crossfit Train is on your list of New Years resolutions, but if you have other health goals for 2019, train member and health coach Elise Elliott-Smith will be available this Friday for free consultations.  Are you having trouble sleeping?  Having trouble dealing with stress?  Want to lose weight or get more lean?  Suspect you might have a food sensitivity?  Want to eat healthier but not sure where to start?


Stop in this Friday, January 11, from 4pm to 5:45pm.  Please come in prepared to talk for 10-15 minutes about one health concern. 

If you feel like you are struggling with weight loss please try to bring in copies of your most recent blood tests (especially if you are eating healthy, working out, and still not getting lean).

Looking forward to meeting some new Train members and helping some friends!!!

Elise Elliott-Smith

https://elisehealthcoach.com/

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WOD: 01/10/19


4 rounds for time of:
Run 600m
30 Dumbbell Snatches, 50/35-lbs.
30 Pull-ups

Annie are you O.K.?

WOD: 01/09/19

Pause Front Squat 3-3-2-2-1-1-1-1 reps
(3 second Pause)

 

 

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Seven

WOD: 01/08/19

Deadlift 7-7-7-4-4-4-2-2-2 reps

 

7 minute AMRAP of:
7 Devils Press, 50/35-lbs.
70 Double-unders

Climbing!!!!

WOD: 01/07/19

Complete as many rounds as possible in 15 minutes of:
1 Rope Climb
10 Box Jumps, 24”/20”
2 Rope Climbs
15 Box Jumps, 24”/20”
3 Rope Climbs
20 Box Jumps, 24”/20”





Rope Climbing is all about the foot hold.

Come to class today ready to learn or improve your Rope Clamp or work on your Rope Strength!

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Sunday Funday

WOD: 1/06/19

Teams of 3

30 minute AMRAP of:

Partner 1: 1000m Row

Partner 2: AMRAP of Cindy or Mary

Partner 3: 30 Kettlebell Swings, 53/35-lbs.

 

*Alternate when Partner 1 completes Row.
*Partner 3 may rest with remaining time when finished with swings.
*Score is distance rowed and rounds of Cindy or Mary.

300?

WOD: 01/05/19

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

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3-Position

WOD: 01/04/19

7 sets of:
3 Position Squat Snatch
-High Hang
-Hang
-Floor

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

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Tabata Thursday

WOD: 01/03/19

Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

TGU!

WOD: 01/02/19

Turkish Get-up
3/3-3/3-3/3-2/2-2/2-2/2-1/1-1/1-1/1 reps

 

 

On a 12-minute clock:
1 minute of weighted sit-ups
1 minute of bar muscle-ups
2 minutes of weighted sit-ups
2 minutes of bar muscle-ups
3 minutes of weighted sit-ups
3 minutes of bar muscle-ups

Start Your Year Off with a WOD at 12pm

New Years Schedule

Today (01/01) - “Start Your Year Off with a WOD” at 12pm, all other classes cancelled

Wednesday (01/02) - Schedule Return to Normal.


WOD: 01/01/19

“Start Your Year Off with a WOD”

Buy-in, or Cash-out of:
2019 meter Row
then;
20:19 AMRAP of:
20 Dumbbell Front Squats, 50/35-lbs.
19 Dumbbell step-ups, 24”/20”
20 Pull-ups
19 Burpees

*With a Partner, share work as needed.

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Today's Classes are Normal, tomorrow "Start your Year off with a WOD" at 12pm

NEW YEAR’S SCHEDULE!!!

MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL

TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED

WEDNESDAY (01/02): CLASSES BACK TO NORMAL

WOD: 12/31/18

Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Sunday Funday

NEW YEAR’S SCHEDULE!!!

MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL

TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED

WEDNESDAY (01/02): CLASSES BACK TO NORMAL

WOD: 12/30/18

Max rounds in 3 minutes of:
225/155 pound Deadlifts, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Hero Saturday!

New Year’s Schedule!!!

Monday (12/31) New Year’s Eve: All Classes Normal

Tuesday (01/01) New Year’s Day: “Start Your Year Off with a WOD” at 12pm, all other classes cancelled

Wednesday (01/02): Classes back to Normal

WOD: 12/29/18

"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Row Sprint

*With a partner, you do a round, they do a round.
*10 rounds each, 40 minute time cap.