Category Archives: Workout of the Day

CrossFit Hove workout of the day 16 June 18

Warm up and mobility

Strength work

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

CrossFit Hove workout of the night: Sleep

“Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory, makes you more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?”

So again I’ve been reading and discussing with classes about their recovery, we frequently talk about mobility, advise a lot on nutrition but one of the things often overlooked is the need to sleep to recover from our exertions of the day, whether it’s our work in the box (gym) or our day to day work/life/etc juggling act.

The quote above is from Matthew Walker, a sleep scientist and author of Why we sleep, an enlightening and sometimes alarming book on the absolute necessity of sleep and the more we can get the merrier we will actually be.

Robb Wolf (google him) has always advised to get enough sleep to avoid you getting divorced or fired, i.e. A Lot. Walker talks of the same, aiming to get 8 hours or more if possible.

The basics are this:

Set up a routine of sleep, get to bed, rise at the same time, even at weekends (woo-hoo I know) but aiming to catch up on sleep due to a deficit during the week is simply not the same thing and doesn’t cover the hours lost.

Wind down, avoiding screens/tv etc for an hour before bed, I’d advise mobility as well and then reading, not from a kindle or device but an actual book! Avoid having bright lights as lamps beside the bed too.

Keep the bedroom temperature lower, our body will drop 2/3 degrees as we fall asleep, a cooler room will help this, as does a hot bath help us radiate out this heat.

Get your bedroom as dark as possible, blackout blinds, curtains etc, you shouldn’t be able to see your hand in front of your face, I find earplugs very helpful too.

Lastly I’d avoid stimulants, alcohol, nicotine and caffeine are a no go, be aware of your caffeine sensitivity (as a side note, excessive caffeine can cause headaches in workouts, so don’t go crazy before training either)

I hope this helps, pleasant dreams.