Thanks to everyone who participated in The Murph Challenge. Hope you all slept well.
We are half-way through our 8 week Spring Whole Life Challenge. At this half-way point all of us are starting to notice positive changes. We are feeling better and more energetic, looking better, performing better. This week's challenge is for us to sleep better.
We are challenged to get 7 hours of sleep in a 24 hour day. If we don't get 7 hours through the night, then we are encouraged to nap to make up the difference. In our busy, go, go, go, world, a nap can feel like an indulgence. But, it's not.
Sleep is the MOST IMPORTANT recovery tool we have. It is only when we're sleeping that our bodies produce human growth hormone (HGH). This hormone is critical to repair our muscle tissues from cycling, hiking, running, CrossFit, life. Without your nightly dose of HGH you could not live for very long. Without your nightly dose of HGH you could not get leaner, stronger, faster, fitter.
Here some sleep resources to help you improve your sleep.
Whole Life Challenge Sleep Podcast
Sleep as an Ergogenic Aid
F.Lux - Free software to remove the blue light from your computer.
Gymnastics progression and skill work
then, for time:
50 Power kettlebell swings 1.5/1 pood
25 Toes to Bar
40 Power KBS 1.5/1 pood
20 KB Seated Twists
30 Power KBS 1.5/1 pood
15 KB weighted Sit-ups
20 Power KBS 1.5/1 pood
10 Power KBS 1.5/1 pood
What is a Power kettlebell swing? Watch this video.
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
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