Monday, July 29, 2019

Good evening!

Just wanted to wish you a great start to the week and that you all had a fantastic weekend.

We had a great crew at the beach WOD on Saturday getting after it and having a bit of fun. We ended up having a wonderful discussion about sleep and how is may be the most important factor to physical and mental health when compared to exercise, nutrition, etc. I know that if I sleep well and enough, for me at least 7 and a half hours, ideally 8-9, my eating habits are a lot more stable, exercise comes a lot easier to me, my relationships are much more rewarding, and my overall mindset and attitude towards challenges and life improve dramatically.

For those of you that work shift work and/or have children this can be extremely tough and you have to take and get sleep when you can to make up for those lost hours and I hope you get the chance to do that. Try to schedule in naps where you can just unwind if possible, find some space to yourself, and if you lose a few days of sleep try to make up for it when you can. There may not be a magic pill to improving your overall health, but adding an hour or two to your sleep capacity when you can may just improve your life in ways you never thought it could have.

CrossFit - 6/9/12/430/530/630


E2MOM x 5 Rounds (10 minutes)

3 Pause Back Squats (1 second descent, 2 second pause, 1 second ascent, 1 second pause at top)

Working on some solid fundamental strength here. You are not going to lift crazy heavy here as it takes 5 seconds to do a rep when done correctly so take your time and move well before moving up in weight.


‘Legs for Days’

3 Rounds

8 Back Squats (225/155) (185/125) (135/95)

200/100m Run

16 DB Step Ups (1 DB)

200/100m Run

24 Jumping Lunges

200/100m Run

20min HARD Time Cap

PrimeTimers - 10am


Back Squats x 5reps x 3sets

Work on squatting to a box here. The reason for this is it forces you to sit back and lose tension and then create tension again when you are getting up. Move solid here with your reps.

Explosive Pushups x 5reps x 3sets

Work from the wall or bar here pushing yourself off and then catching yourself again. If you can work from the floor great too.


12min AMRAP

100m Run/Jog/Walk

10 MB Squats (holding on to MB)

10 Situps

5 Great Pushups

- Team 782