CF Blog July 2

WOD:

FullSizeRender-15

5 Rounds
300m Row
15 Ball Slams (30/20)
15 Single Arm KB Swings (1.5/1)


070317No Conditioning tomorrow. Celebrate your Independence.


WoD: 1600m Run + 1200m Run + 800m Run + 400m Run, with 2min Rest Between (“all out”) Efforts


Conditioning – July 3

IMG_9707

 5 Rounds
500m row + 5 pull-ups + 10 burpees + 15 wall balls + 20 KB swings


CF Blog July 3

Strength:
Curtis P 1-1-1-1-1-1-1
(Power Clean + Lunge Step (R) + Lunge Step (L) + Push Press)
https://www.youtube.com/watch?v=uLff8fhPIQg

IMG_4118

WOD:
“Karen Vs. Annie”
30 Wall Balls (20/14)
50 Double Unders
50 Abmat Sit-ups
30 Wall Balls (20/14)
40 Double Unders
40 Abmat Sit-ups
30 Wall Balls (20/14)
30 Double Unders
30 Abmat Sit-ups
30 Wall Balls (20/14)
20 Double Unders
20 Abmat Sit-ups
30 Wall Balls (20/14)
10 Double Unders
10 Abmat Sit-ups

*scale volume as needed


Momma’s Quote of the Week:  “Life is too short not to clebrate nice moments.”–Jurgen Klopp


4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

We’ve tallied the votes and the Hero WOD that we’ll be doing tomorrow is….

“The Seven”Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***


No Conditioning – July 4th

Flag

Please check the CrossFit post for holiday class times if you’d like to do the hero WoD.


CF Blog 4th of July

Happy 4th of July!!!

WOD:

“The Seven”
Seven rounds for time of:

Image courtesy of: happy4thofjulyimages.org
Image courtesy of: happy4thofjulyimages.org

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

*

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Class times today:
8 and 9:30am only!!

Hope everyone enjoys a wonderful and safe holiday!

 


0707173 WoDs – 3 Rounds each: 1min Wall Jumps + 1min Plank 1min Jack Knifes + 1min Jumping Lunges 1min Dips + 1min Tuck Jumps


Conditioning – July 5

IMG_9702
[hr] 2 Rounds
5 Manmakers
25 Toes-to-Bars (on floor if needed)
800m Run
2 Rope Climbs (3 to 1 scale)
50 Double Unders (3x singles)


CF Blog July 5

Partner WOD:

IMG_4150

100 Power Snatches (75/55)
800m Run
100 Pull-ups
100 Ball Slams (30/20)
100 Calorie Bike
100 Box Jumps (24/20)

***

Today is Bring a Buddy Day!!!

Have a friend who has been wanting to try out CrossFit??  Bring him/her to any one of our regular CrossFit classes today for a FREE class!!

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – July 6

untitled

Enjoy being bored

Amelia Earhart

Extreme gardening

Ticks and travel

Fully electric

101 year old sprinter

Gross

Technical glitch

Tilde

[hr] 5 Rounds
10 calorie bike
10 weighted sit-ups (with DB)
rest 60 seconds
10 calorie bike
10 renegade rows
rest 60 seconds
10 calorie bike
10 weighted squats (with DB)
rest 60 seconds


CF Blog July 6

Strength:

IMG_4143

Romanian Deadlift 5×3
@50% of your 1RM DL

WOD: (Linchpin)
3 Rounds
25/20 Calorie Row
15 Bar Facing Burpees
10 Front Squats (165/110)

***

For your Thursday…from Mark’s Daily Apple:

Coconut Oil Is Going to Kill Us All (or Maybe Not…)

By Mark Sisson
I was beginning to rest on my laurels. It had been months since the inbox had flooded with upset readers asking me to address the latest episode of the conventional establishment’s attack on healthy food and living. Until last week, when people starting freaking out about the American Heart Association’s attack on coconut oil. As USAToday put it, “Coconut oil isn’t healthy. It’s never been healthy.”

I was surprised. While I get most of my scientific references from USAToday (the “Works Cited” section of my upcoming keto book is just a single link to USAToday.com) and they’ve never let me down in the past, I didn’t know what to make of their coconut oil claims.

Had I entered an alternate timeline? Did the Tokelau people of the South Pacific obtain 50% of their calories from PUFA-laden soybean oil, and not saturated fat derived from coconuts? Did the Kitavans thrive on an admittedly high-carb diet not by supplementing it with coconut cream and meat, but by dousing their yams and fish in Unilever margarine shipped in from across the ocean?

I did some digging, revisited some other sources I’ve used in the past. Turns out I wasn’t crazy. Everything was the same. The Tokelau people really did show zero signs of heart disease despite eating a 50% coconut fat diet. They really did start getting fat and diabeticand heart diseased only after the introduction of wheat, sugar, and vegetable oils. And the Kitavans did eat a high-coconut oil, high-carb diet and thrived while doing it.

I could probably stop this post here. I mean, 50% of calories from coconut oil and pristine health is about as resounding a debunking of the AHA’s position you could produce. Let’s keep going, though….

When it boils down to it, the AHA’s condemnation of coconut oil is just another salvo in their futile war against saturated fat consumption. They focus only on the tendency of coconut oil to increase LDL and ignore everything else it does, even referring to coconut oil’s lack of “offsetting favorable effects.”

LDL has something to do with heart disease. Maybe it’s the LDL particles. Maybe it’s the oxidized LDL. Maybe it’s all that and more. I just wish the AHA would branch out a bit is all.For example, you’d think the American Heart Association would find it interesting that PUFA metabolites are actually biomarkers of non-alcoholic steatohepatitis (fatty liver + liver inflammation). If you want a non-invasive way to diagnose it, just look at how much PUFA they’re metabolizing. They don’t. Maybe they haven’t seen the research.

read entire article here…


070517800m Run + 50 Squats + 40 Sit Ups + 30 Push Ups + 20 Bar Rows


CF Blog July 7

Strength:

IMG_4155

Jerk 1-1-1-1-1-1-1

WOD:
3 Rounds
20 KB Swings (1.5/1)
30 Double Unders
400m Run

***

In case you missed this from our friends at The Good Kitchen, it’s a great reminder and worth the read!!

(Also, be sure to check out their latest summer menu – because who wants to waste time cooking in the summer when they could be doing something more fun?!?):

You’re probably busy. Right? Work, dinners, parties, functions, gatherings, kids, practices, lessons, spouses, date night, working out… But, mostly work. As a business owner, I recognize more and more how valuable time is. Here are 4 things I keep in mind to stay on track with life.

It’s B.S.
There is no true work/life “balance.” You are rarely able to completely shut one thing off and begin another. There IS, however, work-life integration. Once you can acknowledge that the two are not completely separate, but that life is more like a venn diagram with all of it’s overlapping pieces and parts, the easier it’ll be to flow in and out of “life compartments.” (tip of the cap here to a Dave Asprey podcast with Tony Robbins where this principle was first unearthed to me)

Frame of Mind
Set yourself up for success. Make your bed. Set your station before you begin. To simplify further, choose a uniform. This is well-travelled territory. But the takeaway is the same. Engage when ready, but not before.

Prioritize Yourself
You gotta do you first. Everyone and everything else is second (yes, even your kid, spouse or parent). Just as when the unlikely event of a loss in cabin pressure occurs, you secure your own mask before helping others. Only a healthy (of mind, body and spirit) individual can raise up his or her surroundings and community. Be it work life or coaching baseball practice, a sturdy foundation is the best start. Get some sleep, meditate, eat well, stay hydrated, move around and keep active, watch a movie, take a nap, read a book, play an instrument. Do you.

Be Selfish
Because #3 bears repeating. No one makes time for you but you. And you can’t help others until you help yourself. Give yourself permission and mark your time as “out” on your calendar. No excuses. Then take advantage.

The closer I get to maintaining these 4 principles (well, 3.5 really) on a consistent basis, the better I feel, perform and participate.


CF Blog July 8

WOD:
EMOM 24

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40 Sec on 20 Sec off
Min 1: Row (Calories)
Min 2: Plate Ground to Overheads (45/25)
Min 3: Skier Hops
Min 4: Sit-ups

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact. Make sure you mark your calendars. More deets to come…


CF Blog July 9

WOD:

FullSizeRender-26

21-15-9
Dumbbell Squat Cleans (35/20)
Hand Release Push-ups
400m Run


WoD: 3 Rounds of 25 Squats +  400m Run + 15 Push ups + 400m Run071017


Conditioning – July 10

IMG_9713
[hr] 3 Rounds
25 squats
400m run
15 push-ups
400m run


CF Blog July 10

Strength: 

FullSizeRender

Back Squat

Warm-up Sets:
1×3 @50%
1×3 @60%
1×2 @70%
1×2 @80%
Working Sets:
1×1 @90%
1×1 @95%
1×1 Walkout @1RM Goal

 

WOD: 

30 DB Push Press
300m Shuttle Run (6x50m increments)
15 T2B
20 DB Push Press
200m Shuttle Run (4x50m increments)
12 T2B
10 DB Push Press
100m Shuttle Run (2x50m increments)
9 T2B

***

Momma’s Quote of the Week:  “How wonderful it is that nobody need wait a single moment before starting to improve the world.” –Anne Frank

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

 


Conditioning – July 11

IMG_9690
[hr] Turkish Get-ups 3×5
WoD: EMOM 16
Minute 1: Prowler
Minute 2: Ring Rows
Minute 3: Bike
Minute 4: Plank


CF Blog July 11

Strength:

IMG_4369

Deadlift
Warm-up Sets:
1×3 @50%
1×3 @60%
1×2 @70%
1×1 @80%
Working Sets:
3×1 @90%

WOD:
AMRAP Ladder 16
4 cal Row/Bike
4 KBS​​(2/1.5)
4 Wallball

*continue going up by 4 reps on each movement until time
*row preferred

Cash out: Accumulate 2-3 min of Ring Plank

***

Good read from CrossFit Invictus:

Workout Strategy: Plan First, then Execute
Written by Invictus Athlete Josh Littauer

How many of you show up to the gym with no preconceived notion of what the workout is or what all you may be asked to do? I’d probably see a good show of hands for that question. Now there are also plenty of you who would say the opposite, and you’re also likely the ones who refresh your Wodify app every minute after 8pm to see what the next day holds for you. Neither is necessarily right or wrong, but I’d like to provide a slightly different perspective on approaching your daily workout. What if I could teach you how to treat each workout like it’s own game? This is what I will try to accomplish here.

Treat Each Workout Like it’s Own Game

When approaching each workout like its own game there are multiple things that need to be taken into consideration. How long is the workout? What movements or movement patterns are there? Is there a high-skill movement? Are these movements I’m good at? Each of these questions will play a role in your ability to move well through a workout and achieve the best possible outcome.

We first need to provide some framework and look for the ultimate outcome of the workout. You may hear a coach mention the “desired stimulus” of a workout, this is essentially the intended outcome and how you should feel during or after a workout. The stimulus often determines the pace with which we attack a workout or decide how to scale a workout (more on scaling for a different post).

I’ll use several examples to help discuss this point.

In the case of Fran, 21-15-9 reps of thrusters and pull-ups, a workout designed to be a sprint and very fast (sub-6 is a pretty good time) should be done with a weight on the thruster that is easily maintained for unbroken sets and scaled on the pull-ups to accommodate your skill. Anytime you see the numbers 21-15-9 it can be reasonably assumed it is supposed to be a fast workout.

Another example would be Murph, the total opposite of Fran. Murph includes two miles worth of running, 100 pull-ups, 200 push-ups, and 300 air squats; this is a very long CrossFit workout! In terms of pacing, Fran and Murph are polar opposites.

To Redline or Not? It Depends…

You may hear the term redline thrown around in a CrossFit gym as well. The term redline is a analogy to the tachometer in your car that tells you how many revolutions per minute the cam shaft or pistons rotate per minute. The dial in your car probably reads somewhere around 6000 RPM before hitting a red line and slowing the engine down to avoid blowing up. Your body has a similar red line that determines how quickly you can move, your power output potential, and how long you can operate at a near sprint pace before you also “blow up”. In the case of CrossFit which includes workouts with variable time domains, it isn’t always advantageous to hit the “redline” immediately in a workout, or even at all for that matter. When we look at the previous two examples, Fran and Murph, we can see that Fran requires you to redline right out of the gate, while Murph never requires you to hit the redline. It depends on the desired stimulus or outcome.

How to Consider Rep Schemes & Strategic Breaks

We also have to consider the rep schemes and movements in the workout. Let’s take Karen for example: complete 150 wall balls for time. Only the best of the best are going to go unbroken for all 150 reps, and the result is often devastating. It is still possible to get big sets done in this workout, but it may be smart to take strategic breaks. For example, what if instead of doing a max effort unbroken set right out of the gate you instead did 5 sets of 30 or maybe 10 sets of 15? This would allow for you to maintain good-size sets with minimal rest in between, instead of doing say a set of 75 at the beginning and then taking multiple 30 second breaks between the remaining sets of 10. This is one good example of how to approach breaking up large sets of a singular movement.

This can also be done for medium to high-skill gymnastics movements in a medium length workout. Lets use the example of 3 rounds of 15 pull-ups and a 200 meter run. If your best set of pull-ups is six, but you can maintain sets of three to four consistently, it would be smarter to stick with 5 sets of 3 for all 3 rounds then to try to do a max effort set each time. If you were to do a max effort set it would likely turn into resting 20-25 seconds between sets and doing sets of one to two. It would be smarter to go 5×3 with 7-8 seconds rest between sets. Applying this strategy can help take away some of the frustration of struggling with a skill as you can better break up a movement and take strategic breaks to help you move through the workout better.

This can be applied to running and rowing as well, although I would like to save that discussion for a future post.

continue reading:


071217WoD: “Death by Burpees” – Start with 1 Burpee in the first minute, adding one burpee each succeeding minute until failure.

After: Core Work and such


Conditioning – July 12

IMG_9705
[hr] WoD 1: In 12 minutes complete 400m slam ball run, then AMRAP: 5 burpees + 10 ball slams + 20 sit ups
——REST 2 MINS———–
WoD 2: In 12 minutes complete 400m run then AMRAP: 5 pulls-ups + 10 medball cleans + 20 Russian Twists


CF Blog July 12

Strength: 

IMG_4386

Press
3 @65%
3 @75%
3 @85%

Partner WOD from 7-13-2016

​AMRAP 20

10 Hang Power Clean​(135/95)
10 Bar Facing Burpee
3 Muscle-Ups

*One athlete will run 400m while the other completes as many rounds/reps of the amrap as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

*sub for muscle-up = 6 pull=ups + 6 dips

***

Thompson’s Christmas in July Campaign:

We have done a great job supporting the Thompson Family Services over Christmas, now there’s an easy (online) way to help them in July as well!!  Read letter from Thompson below if you’re interested!

We are having a bit of a “Christmas in July” here at Thompson and I wanted to reach out and let you know about this opportunity. For the first time ever, Thompson is partnering with SHARE Charlotte’s SummerSHARE campaign to collect much-needed items during the month of July. If you’re unfamiliar with the campaign, just click on the link and learn a little about it…it’s a very cool thing!

Hygiene items and school supplies are definitely our greatest need and in VERY low supply during the summer months. We are using this time to collect as many of these items as possible to assemble “welcome kits” and “discharge backpacks” for our residential kiddos. Can you help us?

 Perhaps you could share our needs with your office, neighbors, church, or friends as a special effort for Thompson’s children – either through the SummerSHARE campaign (online purchases) or I’d be happy to send you a list and you could have a drive and collect items that way!

During the SummerSHARE campaign (July 10-21) we will be soliciting gifts from our Give Shop Wish List . Once we have received enough items, we will utilize a few volunteers to assemble the kits and the backpacks – probably in mid-August.


Conditioning – July 13

untitled (12)

Be happy(er)

Be a man, have skills

Pack it in

Drugs, alcohol, cheap food and free porn

Mountaineers are always free-ish

Digital twin

Kneecaps

Internet of things

Human chain

Sheriff of

Popsicles with a kick

Well this should get their attention

Ridiculous

 

[hr] Tabata
– wall balls
– pull-ups
– squats
– sit-ups
– lunges


CF Blog July 13

Strength:

Steve does not share…he does not share the air
#tbt Steve does not share…he does not share the air

 

Back Squat
Warm-up Sets:
1×3 @50%
3×3 @60%
Working Sets:
3×3 @70%

WOD:

100m Double KB Front Rack Carry*​(1.5/1)
20 Ring Row
20 Box Jump Overs*​(24/20)
20 GHD Sit-Ups
100 Double-Unders
20 GHD Sit-Ups
20 Box Jump Overs*​(24/20)
20 Ring Row
100m Double KB Front Rack Carry*​(1.5/1)

*keep torso upright on KB carries, don’t lean back. Adjust weight as needed
*box jump overs are no touch at the top, scale height as needed

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
 
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

071417Purpose: Running backwards provides several benefits. The biggest is that it will actually help you run faster when you go forward. It helps to increase your stamina but also strengthens your calves, quads, and shins for better muscular balance. Plus, if you can run hard for 400m backwards, just think how much easier that will feel next time you run a 400m forward in a WOD.


WoD: 3 rounds
100m Forward, 100m Jog
100m Backwards, 100m Jog
200m Forward, 200m Jog
200m Backwards, 200m Jog
400m Forward, 400m Jog
400m Backwards, 400m Jog
(all resting jogs are forward)


CF Blog July 14

Strength: 

IMG_4421

Clean & Jerk 6×2 @80-90%

WOD:
5 Rounds, each for time
3 Power Clean​(155/105)
6 Pull-Ups
9 Push-Ups
12 Air Squats
15 cal bike/row

*2 min rest b/w round
*sprints, goal is to get faster with each round
*bike is preferred 

Cash out:
Accumulate 2 min of Sorenson Hold https://youtu.be/THsDCzaod3M
30 Paloff press each side

*can break up however you want

***

Interesting read from the Daily Mail:

Trying to get strong? Forget muscles, you need to work out your NERVES by lifting heavy weights, new study finds

  • Engaging your nervous system could help build strength more than muscle gain
  • In the body, nerves called motor neurons relay signals from the brain to muscles
  • Scientists found some exercises engage the motor neurons more than others
  • Heavy weights engage nerves more than light weights, even with fewer reps
  • Lifting heavy weights induces nerves to send more signals from brain to muscle

By Daisy Dunne For Mailonline

Those trying to become stronger by putting in extra hours at the gym may be getting it all wrong, according to new research.

Researchers have found that engaging your nerves could be more important to gaining strength than working out your muscles.

In the body, specialised nerves known as motor neurons relay signals from the brain to the muscle tissue, which allows us to choose when we flex our muscles.

Scientists have now found that some types of exercise engage the nerves surrounding our muscle tissue more than others.

They discovered that lifting heavy weights engages the nerve cells more than lifting light weights, even if you do far fewer reps.

Lifting heavy weights can induce nerves to carry more signals from the brain to the muscles, making muscles stronger, the researchers found.

How was the research carried out?

Researchers discovered that heavy reps can stimulate the nerves after following the activity of frequent gym-goers.

They noticed that those who chose to lift many repetitions of light weight could build up muscle mass just as quickly as those who chose to do fewer reps of heavy weights.

But despite this, those who trained with heavier weights made better gains in strength than those who lift lighter loads.

To understand why, researchers asked 26 men to train for six weeks on a leg-extensions machine loaded with either 30 or 80 per cent of the maximum weight they could lift.

Researchers monitored the participants three times a week as they did as many reps as they could.

They found that those carrying light and heavy weights experienced a similar amount of muscle growth.

But participants carrying heavy weights increased their strength by roughly ten pounds more than their counterparts lifting lighter weights.

‘If you’re trying to increase strength – whether you’re Joe Shmoe, a weekend warrior, a gym rat or an athlete – training with high loads is going to result in greater strength adaptations,’ said Nathaniel Jenkins, an assistant professor of exercise physiology at Oklahoma State University, who conducted the research.

Read more: http://www.dailymail.co.uk/health/article-4681956/Strength-comes-nerves-muscles.html#ixzz4mk6AHKBJ


CF Blog July 15

WOD: 

IMG_4463

“Lumberjack 20”
20 Deadlifts (275/185)
400m run
20 KBS (2/1.5)
400m run
20 OHS (115/85)
400m run
20 Burpees
400m run
20 C2B Pull-ups
400m run
20 Box Jumps (24/20)
400m run
20 DB Squat Cleans (45/30)
400m run

*scale as needed
*40 min time cap
*1 bar change your weight for Deads and OHS

*

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

CF Blog July 16

IMG_4483


071717WoD: 15 min AMRAP of 5 Burpees, 10 Yard Sales, 15 Walking Lunges up hill… sprint to the top and back down = 1 Round.
After: core work.


Conditioning – July 17

IMG_9703
[hr] 5 Rounds
– 400m run
– 20 lateral plyo skier hops
– 15 double unders
– 10 DB presses
– 400m row


CF Blog July 17

Strength: 

IMG_1749

3×8 reps/leg
Dual KB or DB Front Rack Reverse Lunge
https://youtu.be/Hx7mMZf-yh0

WOD:
4 Rounds
400m
40 Double Unders
8 Squat Snatch (115/80)
8 Bar Facing Burpee

***

Momma’s Quote of the Week:  “The principle is competing against yourself. It’s about self-improvement. It’s about being better than you were the day before.”—Steve Young

***

Monday morning read from Mark’s Daily Apple:

Back when they were infants, CrossFit and paleo were the best of friends. Robb Wolf was giving CrossFit nutrition seminars. CF boxes were running paleo challenges and offering meal plans to clients. Tens of thousands of people were introduced to paleo through CrossFit and CrossFit through paleo.

Over time, however, they drifted apart. CrossFit met and fell in with the Zone Diet—a calm, well-mannered lad with impeccable balance, and paleo’s dad got a job in another city. They ended up going to different schools. These things happen. It’s fine. Both CrossFit and paleo are better versions of themselves for having met each other.

I’ve been interested in CrossFit for the better part of a decade. I’ve been to several of the Games. One of CrossFit’s best (and best-known) coaches, Kelly Starrett, was a presentee at PrimalCon Oxnard and a contributor to MDA. The infamous Grundler Brothers were early supporters of the Primal Health Coach certification program. Without CrossFit’s early endorsement, I’m not sure ancestral health would be as big and influential as it is today.

For the past year, my Primal Health Coach team and I have been working with Absolution CrossFit (of LaGrange, IL) co-owner and coach Laura Rupsis to understand what CrossFit athletes are missing in their diets and lifestyles. We’re convinced we can help them. I’m convinced we can help coaches help their clients using a Primal approach.

CrossFitters want:

To perform better. They’re interested in eating healthy food, but they don’t want their performance to suffer because of it.

To lose body fat and gain muscle. Who doesn’t? Losing body fat can improve performance in exercises where you manipulate your own body weight, but not if it means losing muscle and strength.

CrossFitters worry about:

Getting enough calories. With Paleo diets it’s notoriously hard to overeat, which is great if you’re trying to lose weight, but not so great if you’re trying to support an active training and competing schedule.

Getting enough carbs. I don’t blame your average CrossFitter for giving up on paleo. Keeping up with WODs while eating lean meat and getting your carbs from broccoli and asparagus sounds like hell. It doesn’t have to be that way on Primal, and I’ll show you how.

Burning out. CrossFit is taxing. There’s no way around that. And our real lives are busier than ever. Between kids, work, commuting, cooking, cleaning, and, hell, living, we all have a ton on our plates. Throwing one of the most intense training programs in the mix can push people to the breaking point. I’ll explain how going Primal can help prevent or mitigate burnout.

Continue reading…


Conditioning – July 18

IMG_9691
[hr] Four Rounds
-6 intervals of 30 secs on/30 secs off rowing
– 2 minute rest between rounds


CF Blog July 18

Strength:
4×6 reps/arm
Single Arm DB Strict Press

19598846_10155218354765568_6120631616735243023_n

WOD:
Running Clock for 16 min

AMRAP 5
30 KBS​(1.5/1)
30 Wall Balls​​(20/14)
Max Effort T2B w/ time remaining

​Rest 2 min

AMRAP 4
20 KBS
20 Wall Balls
Max Effort T2B w/ time remaining 

Rest 2 min

AMRAP 3
10 KBS
10 Wall Balls
Max Effort T2B w/ time remaining 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact. Make sure you mark your calendars. More deets to come…

***

An update from Mike D. about Beers and Burpees:

Our event is less than 2 months away and we hope to see everyone there on September 16th.   Beers & Burpees is where the Charlotte Fitness Community comes together to make dreams come true, one burpee at a time.  We have almost 350 people registered from across 25+ gyms ranging from OrangeTheory to CrossFit to Bootcamps and more.

Reasons to sign up today:
  • 1 person who registered between 7/10 thru 7/17 will win a new $350 Yeti Tundra 45 cooler.
  • Heats are selling out!  12noon is SOLD OUT.  Plus 11am, 12:30, 1pm and 3pm are close to selling out as well.
  • Registering/Raising money early allows us to sponsor as many kids as possible and have these kids AT our event on Sept 16.  Making these kids’ dreams come true is the reason we do this event and having them AT our event, meeting the participants and cheering us on is what Beers & Burpees is all about!
  • It takes 2 minutes:  www.beersandburpees.com/register
You’ve already registered?   Thank you and if you’re willing, pass this email on to your friends to help us get to our goal of $40,000 raised!
Once again, 100% of the money raised goes to the Dream on 3 charity and, with your help, we’re trying to raise $40,000 this year!!
 
Don’t forget:
– We have two kids “Brownies and Burpees” heats (11:30 and 3:30)
Free kids Yoga clinics (12:30 and 2:30)
Free kids activities
– Teen Division
– Adaptive Athlete Division
Free fun adult “field-day” type activities/competitions
– 4 Food Trucks (Two Chix and a Truck, Hiya Korean, Pizza Truck, QC Pretzel) plus Rita’s Ice and Protein Smoothies from Project Lean Nation
– Plus music, auctions/raffles and more exciting things announced over the coming weeks
Click “interested” or “going” at this link to stay updated:
 
THANK YOU for your support!

071917WoD1: 10 Rounds of “+1” Wall Jump and Dip. Begin with 1 each in first round. Add 1 each additional round, up to 10th round of 10 Wall Jumps and 10 Dips. 

WoD2: 10min Plank (each time you break, quick sprint)


Conditioning – July 19

IMG_9672
[hr] “Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

5×10 hollow rocks and back arches


CF Blog July 19

Strength: 

IMG_4558

3×8 reps/leg
KB or DB Single Leg Crossbody RDL

Partner WOD:
17 Minutes to Complete:
60 Deadlifts (135/95)
30 Burpees
60 Front Squats (135/95)
30 Burpees
60 Push Presses (135/95)
30 Burpees
AMRAP Clean & Jerks (135/95) with remaining time.

***

Check out this cool Brewery tour put on by the Beers and Burpees Charity Event:

Next Thursday July 27 @ Sycamore Brewing

Come workout with us at Sycamore Brewing’s FREE Gladiator Camp at 6:15pm and stay after to take part in or watch our FREE Beers & Burpees demo beginning at 7:15pm.

Demo participants will receive a free Reebok swag bag and a free beer!

What is Beers and Burpees? It’s a charity fitness event on September 16th in Charlotte (www.beersandburpees.com) where up to 1,000 people will work out, drink beer and raise money for Dream On 3, a sports-based wish granting charity for special needs kids in Charlotte. And to get the word out about our event, we’re doing a summer long brewery tour with free demos at your favorite breweries across the Charlotte area!

Beers & Burpees, Reebok and Work For Your Beer will be co-hosting the event.

Grab a friend and come out to support this charity event!


Conditioning – July 20

heart

Meddling kids

Hogs

Winnie the Pooh blacklisted

Activity inequality

Eye scream

Giving hackers the middle finger

Holy gross

[hr] PT Test: max effort 800m Run
1min each of max effort with full recovery between exercises – Pushups, Situps, Pull-ups, Squats
2min each max effort with full recovery between exercises – Burpees, Plank


CF Blog July 20

Strength: 

IMG_4571

4×6 reps arm
Dual DB Bentover Alternating Row

https://youtu.be/De7Ejrxo7Zs

WOD: EMOM 25
Min1: 12/10 cal Row or Bike
Min2: 10-12 GHD Sit-Ups or 20 Abmat Sit-Ups
Min3: 10 Pull-Ups or 10 Ring Row
Min4: 15 Slam Ball​(30/20)
Min5: Rest

***

Hi UCFers! By now you figured out what’s in door number 2 (next to the trainer’s room) at the gym 🙂

The Bod Pod is a body composition testing machine that is super accurate and the whole appointment only takes 10 minutes. Last week, I had someone drive two hours to get tested, but for you, it’s already at the gym! The test is operated by Mie and Jaye, so you already know us 🙂 It’s really cool to see all your hard work in the gym get translated into body fat percentage and lean body mass. You can then use this info to take your goals to the next level.

You can schedule your appointment on the website link below. Hope you check it out!

http://carolinabodymetrics.com/


flairWhooooo!!


WoD: 4 Rounds of 800m Run + 10 Burpees. Then, Tabata Squats.


CF Blog July 21

Strength:
15 min to find a Heavy Complex of

IMG_4582

1 Power Snatch +
2 OHS
*4-6 working sets

WOD:
2 RFT
800m run
20 HSPU
20 Box Jump​​(30/24)

Cash out: Accumulate 2 min of L-sit (rings, p-bar, floor)

***

Some Beers and Burpees Charity Fun is headed our Way Next Thursday – 

Come workout with us at Sycamore Brewing’s FREE Gladiator Camp at 6:15pm and stay after to take part in or watch our FREE Beers & Burpees demo beginning at 7:15pm.

Demo participants will receive a free Reebok swag bag and a free beer!

What is Beers and Burpees? It’s a charity fitness event on September 16th in Charlotte (www.beersandburpees.com) where up to 1,000 people will work out, drink beer and raise money for Dream On 3, a sports-based wish granting charity for special needs kids in Charlotte. And to get the word out about our event, we’re doing a summer long brewery tour with free demos at your favorite breweries across the Charlotte area!

Beers & Burpees, Reebok and Work For Your Beer will be co-hosting the event.

Grab a friend and come out to support this charity event!


CF Blog July 22

WOD: “Dallas 5”

Collage7

AMRAP 5
Burpees

​rest 1 min

AMRAP 5
7 Deadlifts​(155/105)
7 Box Jumps​(24/20)

​rest 1 min

AMRAP 5

DB Turkish Get-Ups​​(40/30)

​rest 1 min

AMRAP 5
7 Snatch​(75/50)
7 Push-Ups

​rest 1 min

AMRAP 5
cal row

*each station gets a score for reps completed 

***

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.


CF Blog July 23

Skill:
Depth Jump to Broad Jump

FullSizeRender-2

https://youtu.be/45rdJO63NWQ

*focus on soft landing into explosive broad jump
*start with short box and work up to taller box
*rest 60 sec b/w efforts

WOD: 4 RFT
50 Double Unders
10 DB Thruster​(45/30)
10 Ring Rows
40 sec Ring Plank


#thatshowwedo

The Met on Wednesday…


WoD1: 3 Rounds of Hill Sprint + 25 Push Ups.
WoD2: AMRAP7 of 5 Bar Rows, 10 Dips, 15 Jumping Squats


Conditioning – July 24

IMG_9695
[hr] 4 Rounds:
20 Squats
10 Push-ups
20 Ball Slams
10 Dips
20 Double Unders (3x singles)
10 KB SDHP
20 Wall Balls
400m run


CF Blog July 24

Strength: 
IMG_4622
Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working Sets:
5×2 @80%

WOD: (Linchpin)
6 Rounds
200m Run
15 Wall Balls (20/14)
10 Push Press (95/65)
1 Rope Climb

***
Momma’s Quote of the Week:  “The two most powerful warriors are patience and time.”—Leo Tolstoy
***

**Summer Party will be on Saturday from 1-5pm**

***
You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
Mark your calendars for the following dates:
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

Conditioning – July 25

IMG_9696
[hr] 6 Rounds: Bear Crawl (down and back on turf) + 15 squats + 10 Burpees

WoD2 – 5x weighted prowler pushes (down and back is 1)


CF Blog July 25

Strength:
FullSizeRender 2

Deadlift
Working Sets:
1×1 @80%
1×1 @90%
1×1 @95%

WOD:
50 Double Unders
5 Ring Muscle-ups
40 Double Unders
4 Ring Muscle-ups
30 Double Unders
3 Ring Muscle-ups
20 Double Unders
2 Ring Muscle-ups
10 Double Unders
1 Ring Muscle-up

 
*3 to 1 sub MUs 
*2 to 1 sub DUs

Core Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Press
30 Banded GMs
40 Flutter Kicks

***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

We’ll be at the Met Wednesday. Now, this one *seems* complicated. But it’s not. Stick with me.

Beginning on Level 5 / Trader Joe’s Parking Garage:
WoD: 7 Rounds of Stair Climb (descent + ascent) + 3 Wall Walks + 220150223_0621570 Wall Touches*

*add a level of stairs with each round. First Round, down to Level 4 and back; Second Round, Level 3; Third Round, Level 2; Fourth Round, Level 1; Fifth Round, Level 2; Sixth Round, Level 3; Seventh Round, Level 4.


Conditioning – July 26

IMG_9706
[hr] 750m Row or 800m run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
35 Box Jumps (24/20)
35 DB Push Presses (35/25)
35 KB Swings
750m Row or 800m run


CF Blog July 26

Strength:
IMG_4638

Press
5 @70%
3 @80%
1 @90%

Partner WOD:
100 Box Jumps (24/20)
100 Ball Slams (30/20)
100 Calorie Row
100 KB Swings (1.5/1)
100 Abmat Sit-ups
400m Run (together)

 
*one person working at a time, split reps as needed.
***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

Conditioning – July 27

untitled (4)

The case against reality

Conflict of interest

Failure

Genghis Khan’s tomb

Pirated

The Field Study Handbook

Spark

[hr] 500m row
10-1 slam balls
1-10 overhead walking lunges
750m row
10-1 Russian Twists
1-10 Push-ups
500m row


CF Blog July 27

Strength:

FullSizeRender 3

Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
Working Sets:
3×3 @70%

WOD:
3 Rounds
50 Air Squats
15 HSPU
400m Run

***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

20150223_062157
So you heard the news. August 11 will be the final bootcamp. I’ll go throwback on some images from throughout the years. Chris Conway to the right – July 2011, part of the Uptown Bootcamp (led by Amber and later Whitney Preslar, this was the third BC location).

WoD1: 1-20 alternating Burpees and Extreme Jacks with Parking Lot Sprints between each movement
WoD2: 30-20-10 Pushups / 10-20-30 Lunges


CF Blog July 28

Strength:

FullSizeRender-1

Snatch 1RM

WOD:
3 Rounds
15 Calorie Row
12 Power Snatches (95/65)
9 Burpees

***

It’s ONE REP MAX SNATCH DAY!!!!  

You’ve been working hard for months now, make sure you make it in for class today to test your max!!

***

Summer Bash is TOMORROW!!!

1-5pm

Lots of fun, food and drinks!

Please email Mike if you’re planning to attend!

See you there!!!


CF Blog July 29

WOD: (from 9/19/15)

IMG_4689

5 Rounds
15 Push Presses (75/55)
15 Front Squats (75/55)
400m Run
10 Pull-ups
25 Double Unders

***

Summer Bash Today!!!

From 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal


CF Blog July 30

Strength:  

IMG_1636

Close Grip Bench Press
3-3-3-3-3 @
~70% of your 1RM Bench Press

WOD:
25-20-15-10-5 KB Swings (1.5/1)
25yd Farmers’ Walk (1.5/1)
w/kb in each hand after each set of swings.

Cash Out: Reverse Tabata Assault Bike –
8 Rounds of 10 sec on, 20 sec off


Conditioning – July 31

IMG_9627
[hr] 4 Rounds
200m Farmer’s Carry
50 squats
200m Waiter’s Walk
50 Sit-ups


Dirty. And Strong. Ashley.

We ran 126 people through our program throughout the years. Plus those folks who came out from the gym… around 45. This pic is of Ashley Smith, one of the founding members of the illustrious Independence Park crew.

WoD:
400m Run
10-1 Ball Slams
1-10 OHWL
800m Run
10-1 Russian Twists
1-10 Push-ups
400m Run


CF Blog July 31

Strength:
IMG_4725

Barbell Walking Lunges (back rack)
4×6 ea. leg (aka 4×12 steps)
@~30-50% of your 1RM Back Squat

WOD: (from 11/27/12)
6 Rounds
5 Push Presses (155/105)
10 T2B
20 Box Jumps (24/20)

***
Momma’s Quote of the Week:  “Most of us spend too much time on what is urgent and not enough time on what is important.”—Stephen R. Covey
***
The CrossFit Games start this week (Thursday).  If you’re interested in tuning in to catch your favorite athletes, here’s how you can watch:
ONLINE

Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

CrossFit will use Facebook update groups to let people know when events are live, so be sure to join and set your notifications so you don’t miss the best action. Known events and times will be scheduled in advance, and the Studio team will be breaking live announcements as they happen on site. For full schedule information, download the CrossFit Games app (coming soon) or visit Games.CrossFit.com.

Please note the Games will take place in Central Standard Time.

TELEVISION

New for 2017: Televised coverage will be moving to CBS and CBS Sports Network. The move will mean an unprecedented amount of coverage before, during and after the Games.

Starting Thursday, July 20, CBS Sports Network will air four original preview shows highlighting CrossFit Games history, contenders and past champions in the lead-up to the Games:

“Road to the Fittest: The History” – July 20, 2017, 8 p.m. ET

“Road to the Fittest: Men’s Contenders” – July 20, 2017, 8:30 p.m. ET

“Road to the Fittest: Women’s Contenders” – July 27, 2017, 8 p.m. ET

“Road to the Fittest: The Champions” – July 27, 2017, 8:30 p.m. ET

Once the Games are underway, fans can catch two hours of competition coverage on CBS Sports Network at the end of each day, Aug. 3-6, starting at 10 p.m. ET. And don’t miss the live coverage on Saturday on CBS Television at 1 p.m. ET or digitally on CBS All Access.

The CrossFit Games stream is available for free on CBSSports.com and the CBS Sports App for mobile and connected TV devices (OTT). OTT devices with the CBS Sports App include Roku, Apple TV (3rd gen. and 4th gen.), Amazon Fire TV, Xbox One and Windows 10. No authentication or sign-in is required to view this stream on any device. CBS Sports Network is widely available through all major cable, satellite and telco distributors. Use the CBSSN channel finder to find your channel. CrossFit will also be added under “Watch” on the CBSSN homepage once coverage begins. 

After the Games, fans can get a fresh retrospective on CBS Sports Network. Six episodes will recap key moments and also premier unseen content, including behind-the-scenes interviews, new event footage and analysis:

Oct. 16, 2017, 7 p.m. ET

Oct. 23, 2017, 7 p.m. ET

Oct. 30, 2017, 7 p.m. ET

Nov. 6, 2017, 7 p.m. ET

Nov. 13, 2017, 7 p.m. ET

Nov. 26, 2017, 8 p.m. ET


Conditioning – August 1

IMG_9661
[hr]

400m run. 100 Squats.
400m run. 80 Russian twists.
400m run. 60 KB swings.
400m run. 40 Push-up-to-plank.
400m run. 20 DB presses.


CF Blog August 1

Skill:
IMG_4747

Gymnastics Goat Work (15-20 min)

WOD:
1000m Row
30 Deadlifts (225/155)
50 Pull-ups

*stagger wod as needed

***

Great advice from T-Nation:

Tip: The Best Damn Sleep Tip Ever

It’s the single most effective thing you can do to sleep better, feel better, and kick life in the pants.

Your Alarm Clock is Hitler

There’s a lot going on while you sleep. The average person goes through four to five sleep cycles every night. Each of those cycles has several stages: four different stages of NREM sleep and one stage of REM sleep. You go from light sleep to deep sleep and back again, over and over.

When your mind and body are fully rested and recharged, the cycles naturally conclude and you wake up. It’s elegant and delicate and miraculous… unless you use an alarm clock, which throws a big clanging monkey wrench into the machinery of good sleep.

The Worst Way to Start Your Day

When the alarm goes off, you’re forced to wake up in the wrong cycle or stage of sleep. You’re disoriented at first, you feel like crap, your natural hormone fluctuations are off kilter, and usually you keep feeling like a used tampon for a good part of the morning.

But people who have trained themselves to sleep and wake naturally without an alarm…

  • Are healthier overall
  • Have less stress
  • Experience fewer junk food cravings
  • Have more energy
  • Generally stay leaner

It Can Be Done

My wife and I ditched the alarm clock years ago. And no, we’re never late for anything. In fact, we’ve usually had a meal, had a workout, walked the dog, and put in an hour’s worth of work here at T Nation before 8 AM.

So, how do you do this? It seems impossible at first, I know. But it all starts with going to bed early, consistently. For Dani and I, that means we’re in bed by about 8:30 PM. Our wake time fluctuates by 15-30 minutes because we’re not forcing it with an alarm.

When the mind and body are fully rebooted by sleep, you wake up naturally. If the sleep process needs 30 minutes more or 30 minutes less, that’s allowed to occur organically without interruption. For us the sleep cycle finishes up at 5 to 5:30 AM.

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you’re busy and yes, I know you can’t do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a “window” for your wake time rather than setting an alarm for a designated time.

Read entire article here…