Tuesday, January 26, 2010

Sleep and athletic performance

To achieve elite athletic levels, it takes a lot of concentrated effort and time spent training. So make sure you don't waste your time or effort by not getting enough sleep at night. While we are sleeping are bodies are recovering and building muscle, contrary to popular knowledge we build muscle while we are sleeping and recovering, not while working out in the gym. You can never get to much sleep, but we need to make sure that we get at least 8 hours a night each and every night, not 11 hours tonight and 5 hours tomorrow. We need to keep it consistent because sleep cannot be banked up and used later. To make sure we get enough sleep, here's a few tips.

1. Time management is key. If its between sleep and the laundry, procrastinate and do the laundry tomorrow. Make sure to keep sleep high on your priority list, its just as important as the time spent training.

2. Spend about 30 minutes relaxing before bed, this can be achieved by taking a shower/bath, or reading a book. This will help you wind down and ensure a deeper sleep.

3. Maintain a normal sleeping pattern, try going to bed and waking up at the same time everyday.

4. Don't drink any water before going to bed, it will cause you to have to get up in the middle of the night and pee.

5. If your schedule allows it, take a nap.

While rebuilding torn and damaged muscles, our body is working hard and has to draw energy from somewhere. That energy source is none other than our body fat. So by getting the right amount of sleep you are burning fat and building muscle. Sounds like a great by-product if you ask me.

Thursday, January 21, 2010

REST and RECOVERY


I've been fielding a lot of questions lately about how much rest you should get and how often you should train. So I figured I would take some time and explain a few things. One of the secrets behind why CrossFit works is the intensity level at which we workout. CrossFit will never become "EASY", but you will become more proficient at it. So if at any point what you are doing in the gym gets "EASY" you are not working hard enough and your intensity level is sub-par. There are many reasons why your intensity may be sub-par, nutrition, lack of sleep, lack of rest, etc. I will get into the other two at a later date. We have to let our body's rest and take a break from our intense training. I don't have an exact rest plan for everybody, but what I do recommend is to listen to your body, if you feel like you can't come into the gym and push yourself as hard as you did the day before, you most likely need a day off. Don't be the person who says "It hurts to train, I just don't feel it today, but I have to workout". Remember pain is different from the discomfort of training at intensity. We have to respect pain, so check your ego and let yourself recover and heal properly. Time off not only helps you recover physically but mentally as well, you can often come off of a rest and recovery period in a better and stronger mental state. Just remember rest and sleep are different, I will be posting an article about sleep soon as well. Rest days should be rest days, do not workout at all don't even think about training on your rest days. I hope that helped to clear up a few things, if you still have any questions please just ask.

Wednesday, January 20, 2010

Have goals and train with a purpose!

Training without goals is like starting a road trip with no destination, road map, or directions, just wondering around aimlessly hoping to find your way. When trying to achieve elite fitness and life long health you have to set some sort of goals. Goals are a great way to keep you motivated and on track. It doesn't matter if those goals are short or long term, they help to insure that you do train with a purpose. We have 12 days left in January, so by the end of the month I would like each and everyone of you to write down what your goals are for the future. Make sure to let me know what they are so I can do my best to help you achieve them.

Tuesday, January 19, 2010

KETTLEBELL CLASS


Hey just wanted to let everyone know that we are having a Kettlebell 101 class on January 30th from 10 AM till about 1:00 PM. The cost is 50 dollars per person and will be taught by local kettlebell expert Tom Corrigan. Tom will also be bringing everyone who attends this class his kettlebell 101 DVD which is a great resource for beginners. If you are interested please let me know asap so we can get an idea of how many people will be attending.

Thursday, January 14, 2010

Sorry!! Its been a while.

I've been super busy getting ready for the class on Saturday. If you are going to attend the class please let me know. Make sure you bring your lifting shoes if you have them, if you do not have lifting shoes at least bring a pair of shoes that are flat with a hard sole, like a converse. Class starts at 8 AM, no sooner and no later, so please be on time, we have a lot of material to cover.

You guys have been doing a great job this week!! If you happen to see Miranda or Tyson make sure to congratulate them! Tyson did his first RX'D workout today, he did "Helen" in 13:15. Miranda set the gym record today for the ladies, with a dead lift of 240, an easy 240 in my opinion, she had more in the tank!!

I finally have a computer at the gym so I should be able to post more often.

Friday, January 8, 2010

AWESOME WEEK EVERYBODY!!

Kirk, Kurt, and Rhonda

Wanted to say thanks to everyone who came in and worked hard this week.



Saturday January 16th, CrossFit Everett will be having a skills/drills session from 8 Am till 11 Am. The focus will be on the fun but always challenging Olympic lifts. This will be a continuing trend at the the gym. Every week we will pick a new topic. Topics could range from Olympic lifting , nutrition, gymnastic movements, etc. These classes will be a great opportunity to fine tune some of our weakness's. So please if there is anything you would like to see on a Saturday just let me know.




Thursday, January 7, 2010

Everett Classic Wrestling Tournament this Saturday!

CrossFit Everett's Danny Lopez pumped and ready to go!



Wednesday's Workout

750 M Row
21 105# Push press
21 Burpees
21 70# K-bell swings


500 M Row
15 105# Push press
15 Burpees
15 70# K-bell swings


250 M Row
9 105# Push press
9 Burpees
9 70# K-bell swings



Just wanted to let everyone know that some of CrossFit Everett's athletes will be competing this Saturday at the Everett Classic Wrestling Tournament at Everett High School starting at 10 Am. If you can, please go support and cheer them on.

Tuesday, January 5, 2010

HAPPY NEW YEAR!!

I decided since the holiday screwed up every one's schedule, that we would redo "ANGIE" on Monday. Everyone worked hard and did a great job. For the next couple of days its going to feel like we're running a gauntlet, the main site has posted some hard workouts back to back to back. The on-ramp/ foundations class worked their tails off yesterday, posting some pretty good times. I look forward to working with them on Wednesday.


Tuesday
Heavy Back Squats
3 sets of 5 reps
Then a WOD!