181120 - Tip Tuesday - Sleep!


Recently, I’ve heard a lot of conversations that turn into contests in how much sleep people DON’T get! That’s right! People trying to one-up each other in the teeny tiny amount of hours they get to sleep. This is nothing to brag about my friends! Sleep is crucial to your performance at the gym, good eating habits, fighting off anxiety/depression, mental productivity/focus, keeping your immune system healthy, and promotes positive social interactions! So let’s take away the…
“Well, I only got 4 hours of sleep!”
“Oh yeah, well I get up at 1pm, 3pm, and 4pm every single night!”
”I never get more than 5 hours, so there!”
AND INSTEAD, let’s start working towards better sleep habits! Below is a chart of how much people of different ages need to get. Find your bracket and start getting there! Your body and mind depend on it! There’s also tips below on how to get started making changes! :)


Straight from the National Sleep Foundation! 6 ways to improve your sleep! :)

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. 

  2. Practice a  relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. 

  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help. 

  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. 

  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool –  between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices. 

  6. Sleep on a comfortable  mattress and  pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up

WARM UP - Fishing Game or Mobilize while you wait for a rower (Gorilla Squats, Z Sit, Banded Abductor)
Using your score from the fishing game (x)
0-500 = 5
501-1000 = 3
1001-1500 = 1

2 Rounds of
X Burpees
X Squat Hops
X Burpees
X Sumo Deadlift High Pulls

COACH PREP - Back Squats Warm Up

WOD - For max reps
3 minute - Back Squat 125/95
Rest 1:
3 minute - Row for Calories
Rest 1:
2 minute - Back Squat 125/95
Rest 1:
2 minute - Row for Calories
Rest 1:
1 minute - Back Squat 125/95
Rest 1:
1 minute - Row for Calories

1.) - We are looking to see anywhere between 10-15 in each minute on those squats! If for some reason you can’t either get there or maintain that, then scaling needs to happen from the beginning on the weight (45%ish of 1RM)! In the same way, if you are going to blow that number out of the water by getting 20-30 in each minute, let’s talk about scaling that weight up!

2.) - The second goal is to do your best to keep good form while still pushing through to work the entire given time period. This is going to require some mental grit and pacing! Much like yesterday, it’s better to stand there for five more seconds so you can keep that bar in your hand for the long haul!