Wednesday, February 4th

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Quality Sleep

Perhaps the single greatest culprit of fatigue is lack of quality sleep.

Normal energy rhythm should rise and fall throughout the day – analogous to the cycles of the sun. Departure from this pattern, be it mid-morning or afternoon dips in energy, are abnormal. In an athletic context, fatigue leading into a training session can sabotage progression.

So how does sleep come into play?

Sleep physiologically promotes recovery. Without adequate, quality sleep one cannot hope to be optimally recovered. The base recommendations at OPEX for sleep hygiene are as follows:

1.) Go to be bed and rise at approximately the same times EVERYDAY

2.) Ensure 7-9 hours of UNINTERRUPTED sleep

3.) Create a COOL (mid-60s) ambient environment

4.) BLACKOUT all lights – windows, hallway, and even the tiny charging dots on your devices

5.) Play with soft white- or rhythmic-noises

The FIRST item to address with fatigue is not SMR, not cold/heat contrasts, not supplements – it is better SLEEP. If you perform points 1-5 for 90 consecutive days you will surely feel a sense of vigor to take on all aspects of life and training.

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A1) 5 sets of
KettleBell front rack Walking Lunge steps ×6 reps each leg – no rest
A2) Bench Press ×4-6 reps – Rest 2 minutes

B1) 5 sets of
Strict chinups ×3-4 reps (Add weight if 4 reps is easy – no rest
B2) Nose and Toes handstand hold x20-45 sec – rest 2 min

WOD: CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats 95/65
10 Pullups

Strength: Every 3 minutes, for 18 minutes (6 sets): Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%

WOD: CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats 120/90 
10 Muscle-ups

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps 
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps 
Rest 60 seconds
Glute-Ham Raises x 6-8 reps 
Rest 60 seconds

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531