430 class banded up
Friday class times: 530am, Noon, 430pm, 530pm, 630pm
Skill: 1k Row for time
WOD: For time:
30 WallBall Sit-ups 20/14
30 Overhead Weighted Walking Lunges 45/25
30 3-count Mountain Climbers
30m Broad Jumps
30m Bear Crawl
Sleep much? Sleep well? Here is a great article on Sleep Performance written by Martin Rawls-Meehan from .com:
Think back for a moment to what your life was like before you were introduced to CrossFit. What did you eat? How did you work out? How did you measure your fitness from one week to the next?
If you’re like most of us, you probably thought about what you ate a bit. Maybe your diet was based loosely on some nutritional tips you’d picked up along the way, but it probably wasn’t based on sound science. The same probably can be said for how you worked out. You used the machines that were available and probably picked up workout tips from friends, coaches, magazines, etc. Chances are you never did a squat snatch before CrossFit, nor did you stay away from bread and grains in favor of lean meat, nuts, seeds and veggies. Now compare your level of fitness and health now to then. Big difference, right?
CrossFit’s workout methodology is based on science. Like science, it is continually evolving. Similarly, Paleo nutrition principles are based on science and an evolutionary framework. Workout methodology and nutrition are two essential elements of fitness and general well-being. When you follow scientifically sound principles that are consistently tested, proven and refined within a large community of experimenters, you are going to see strong results. For many of us, the results have been quite amazing.
Sleep: Another Key to Fitness
How much do you think about how well you sleep? How important do you think sleep is to your CrossFit performance? What about your general health?
If you’re like most, you probably don’t think much about how well you sleep. All know they feel better when they sleep more, so you probably want to sleep well and are upset when you don’t sleep as much as you want.
But getting good sleep is more than just sleeping more, and it does a whole lot more for you than make you feel a little better during the day. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement.
Like the science of nutrition and exercise, sleep science has been undergoing a revolution over the last few decades. Researchers are beginning to understand how sleep impacts our performance over the short term and long term.
Just how much can sleep impact you as an athlete? Consider the following:
To see significant improvements in performance, we have to train right and eat right. But without enough sleep, that work is wasted and could even be harmful for a body so sleep deprived it can’t heal itself. Exercise, nutrition and sleep make a virtuous circle comprising the three essential elements of fitness. You can’t achieve your body’s maximum potential in athletic performance or be at peak levels of health unless you pay attention and work hard at all elements.
The good news is that—like nutrition has Paleo and exercise has CrossFit—there are ways for you to improve your sleeping habits and realize your maximum potential as an athlete. But before we get into that, let’s delve a little deeper into the science behind why sleep is important to health and athletic performance.
Steps to Sleeping for Performance
Make a decision here and now that sleep is an integral part of your training and that you are going to take it as seriously as exercise and nutrition.
Block out at least nine hours a day for sleep—ideally 10 hours. You might not actually sleep that long, but that should be your goal. We often fall short of what we set out to do, so if you set out to do nine, you might only get eight, which basically is the minimum for an athlete. That said, everyone has unique sleep needs. If you think you need nine and half hours a night to perform at a peak level, then find that out. How do you know if you are sleeping enough? If you consistently wake up feeling good without an alarm clock, that is a strong sign you’re close to where you need to be in terms of sleep.
For a good night’s rest, you need a good sleep system. You spend one-third of your life in bed, so it’s worth it to get the right system. Disruption of sleep—be it tossing and turning or actually waking up—throws off your sleep patterns and deprives you of the true benefits of sleep. Many people wake up and toss and turn because they sleep on an uncomfortable surface that cuts off circulation to their muscles during the night.
Here’s what I recommend:
At this point you probably are worrying you aren’t reaching your full potential because you’re not sleeping enough. That’s a good thing because it’s probably true. But keep in mind that sleeping better isn’t difficult; it just takes some effort and discipline. Yeah, I know: 10 hours sounds like a lot of sleep. Trust me, as an athlete you probably need it if you want to maximize your gains. The good news is it’s the easiest way to see significant improvements in performance. So by just following some of the above tips, you should be well on your way to better health and better fitness.