1 Deadlift Every 30 Seconds for 15 Minutes (@ ~60%)

15 Wall Balls (20/14)
10 Calorie Row
15 Pull-ups
10 Get-up Sit-ups (5 ea. side)

Great article from our friends at Architech Sports:

7 Bedtime Habits Ruining Your Sleep

Alan Tyson PT, ATC

“Getting enough sleep is crucial for athletic
performance,” says David Geier, MD, director of Sports Medicine at the Medical University of South Carolina. Studies have found that good sleep can improve speed, accuracy, and reaction time in athletes. According to the National Sleep Foundation, most people need about seven to nine hours of sleep a night. If you’re an athlete in training, that may not be enough. “Just as athletes need more calories than most people when they’re in training, they need more sleep, too,” says Geier. All the stress and grueling practices require more time to recover.

If you’re having trouble falling asleep, you’re in good company. An estimated 65 percent of Americans said they encounter sleep problems a few nights each week, according to a recent study by the National Sleep Foundation. Sleeping too little is also linked with an increased risk for obesity and depression.

But before you reach for a sleep aid from the nearest pharmacy, it’s worth re-examining your nighttime routine. Some of your favorite evening rituals could be responsible for that tossing and turning.

Going from Night Owl to Early Bird

Who says bedtime is just for kids? Take extra care to maintain your sleep schedule, especially on the weekends. The body responds to routine. If your bedtime is sporadic—11 p.m. some nights, 1 a.m. others—your mind won’t be properly prepared to snooze on the weekdays.

Bringing Books to Bed
Reading before bed is a habit for many. Problem is, your body has likely adapted to that routine—it won’t go to sleep until you’ve logged a couple chapters. Retreat to a comfy couch or window nook instead for your literary fix. The bed should be off limits for anything other than sleep.

Facebooking into the Wee Hours
The brightness of your computer screen stimulates the brain. Plus, it’s difficult for your mind to stop fretting about your digital to-do list, even after you’ve logged off. Avoid late-night surfing and shut down your computer. Give yourself time to wind down without any electronics.

Skimping on a Good Bed
A good mattress will cost you anywhere from $500 to more than $3,000. Consider it money well spent. A decent mattress—do your homework!—will give you a more restful sleep. The same is true for quality bedding and pillows. Opt for a soft pillow if you’re a back or stomach sleeper.

Buy a firmer pillow if you sleep on your side.

Setting a Bright Alarm Clock
The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.

Counting Sheep
When you just can’t fall asleep, it’s useless to stay in bed. If you’ve been trying to fall asleep for more than 30 minutes, the National Sleep Foundation suggests doing something mundane, like balancing a checkbook, reading or watching TV. An activity that demands marginal brainpower will lull your mind. Before you know it, you’ll be crawling back into bed genuinely tired.

Exercising Late at Night
Daytime workouts will keep you invigorated for hours. That’s why you don’t want to exercise within three hours of hitting the sack. Intense physical activity raises your body temperature and pumps your energy level—both interrupt a calm transition into sleep.

Sleep is often overlooked in ways to improve your performance. Look at these 7 areas and address any deficits or “bad habits” you have so you can get some much needed rest.

**Remember to

  1. Always plan ahead for what you are going to eat
  2. Obtain adequate amounts of protein
  3. Work on Flexibility
  4. Supplement your diet with a fish oil and multi-vitamin

Join us at Ultimate CrossFit on Saturday, April 28th as we battle through a partner WOD together to raise money and awareness to Fight leukemia and lymphoma.


Fight Club WOD is a partner WOD:
1000m Row
50 Thrusters (95/65)
400m Slam Ball Run (30/20)
100 Pull-ups
400m Slam Ball Run (30/20)
100 KB Swings (1.5/1)
50 Burpees

We will be running heats at 830am, 930am and 1030am on Saturday the 28th.

Note: There will be no regularly scheduled classes on this day though Open Gym
will be available from 8am-close on this day.

The cost to participate is $49 per person and includes a FIGHT CLUB WOD
tee-shirt. 100% of the proceeds will go to the Leukemia and Lymphoma