Today's WOD
5 rounds for time
1 handed DB clean and jerk 30# - 10 reps / arm
air squats - 15 reps
sit-ups - 20 reps
No time taken today.
Afterwards, left to Harvey Green elementary to meet up with Jerry and his niece and nephew. They love CrossFit too.
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| From Crossfit |
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| From Crossfit |
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| From Crossfit |
Lack of sleep may be ruining your progress!
Taken from Coach SleepyKstar at San Francisco CrossFit.
Here goes: Sleep is important.
The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminishing efficacy.
If you aren't getting enough of this deep, quality sleep, chances are you aren't optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you.
Your body treats lack of sleep like a direct stressor, the same as starving, or being chased by a lion. So quit being so cavalier about your late nights and crappy sleep.
The goal is to get as much stage 3 and 4 sleep as possible. To this end, here are a few sleep hygene guidelines.
1) Try to go to sleep at the same time every night.
2) Avoid coffe and alcohol before bed.
3) Sleep in the blackest, darkest room possible.
4) Sleep in a cool room.
5) Treat your sleep as importantly as you treat your workouts and protein blocks.
Think of sleep as recovery. And recovery completes the exercise and nutrition trifecta.
Four rounds for time:
800m Run (1/2 a mile)
10 L Pull-ups
Rest 4min, then
As many rounds as possible in 20 minutes of:
10 Push-ups
15 Box jumps
20 Situps
No time recorded because I was introducing a friend to how CrossFitters roll.
What is CrossFit? from Brendan Sonnichsen on Vimeo.
Four Rounds for Time:
95# Clean Squats - 7 reps
45# Push Press - 10 reps
20 Situps
We had a few spectators during this WOD that asked a bunch of questions about my workout regimen. For this matter, I was not able to record my time. I am always happy to impart what I know about CrossFit to anyone. Usually, the conversation just ends up with me saying, "Go to One World or Unlimited" (affiliates).
Three days in Austin, Texas was a change in pace that I definitely needed. There is simply no other way to describe my experience there other than the fact that "We Partied like Rock Stars!" Big ups to all the new Austin Folks I met.
On the health and fitness side, I went in reverse during my stay there. There's something about my diet during vacations that always change. I always opt for the Seafood diet. Any food I see, I eat. It's not that bad really, but the fact that every meal I had, i opted for some type of alcohol. Now THAT is bad.
Now that I'm back to the real world, I went to ZUMBA today and had a blast. At first, i only went to see them lovely ladies and also to support my dear friend Vivi, who happens to be the ZUMBA instructor. but now I find that i actually enjoy the class while "shaking what my momma' gave me". what is this world coming to?
Attendees of note: Nicole, David, Jaime, Preet, girl with black pants and pink stripes, and screaming girl.
What is ZUMBA?
Xtreme Fitness Silicon Valley/Zumba Short Promo/Demo from Chris Hennessy on Vimeo.
Update: For those emails I am receiving in regards to the girl in the red shirt, her name is Lindsay.
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