EMOTM

WOD: 01/25/19

EMOTM for 7 minutes:
Power Clean, 3 reps

EMOTM for 7 minutes:
Squat Clean, 2 reps

EMOTM for 7 minutes:
Clean and Jerk, 1 rep

 

Grace
30 clean and jerks for time

Men: 135 lb.
Women: 95 lb.

Squat clean each rep.

Derek Eason
Lift!

WOD: 01/23/19

Back Squat 3-3-3-3-3 reps


Shoulder Press 5-5-5-5-5 reps


Deadlift 8-8-8-8-8 reps

Derek Eason
EFT on a Monday

WOD: 01/21/19

5 rounds Each For Time of:
Row 300m
30 Kettlebell Swings, 53/35-lbs.
15 Toes to Bar

*Rest as needed between sets.


Derek Eason
Hero Saturday

WOD: 01/19/19



Partner “Murph”

For time:
Run 1 mile (400m Relays until both partners have ran 1 mile)

100 Strict Pull-ups
200 Hand Release Push-ups
300 Air Squats Jumping onto a Plate

Run 1 mile (400m Relays until both partners have ran 1 mile)


Derek Eason
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


Derek Eason
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

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.

Derek Eason