 Coach Audy has been known to front squat on occasion:) Wellness Wednesday with Coach Audy This week we focus on SLEEP for our do it or don’t weekly wellness action. As we shift into our summer routines and are experiencing more daylight hours. This week I want you to leave your phone outside of your bedroom when you go to sleep. I KNOW. I KNOW. It’s your alarm. You have emails you don’t want to miss. Etc. I KNOW. But it’s still a distraction. And before you keep making that list longer with all the reasons why you can’t do it, let’s talk about why it’s important. Electronics have shown to suppress the production of melatonin, the sleep hormone. The blue light from the Tv’s, laptops, phone screens, and smart watches keep our brain stimulated and we stay alert, telling ourselves we aren’t tired yet. It causes restless sleep, not the deep sleep required for repair and recovery. PRO TIP. Buy an alarm clock. I use my Alexa device for my alarm. Your phone doesn’t HAVE to be your alarm. Do it or don’t. But comment below your thoughts and if you’re going to give it a try! 
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 Did Murph leave you like this? You're not alone. Monday's Murph was a BIG physical endeavor and we are still recovering from it. Workout recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. Many of us took a rest day yesterday, and it was much needed. However rest days are not the same as recovery days. A rest day is a day with intentional absence of effort, movement or exertion. One of the challenges many of us face is that our rest days often include practices that inhibit recovery, rather than aid it. One of these practices is the overconsumption of alcohol. Did you have a few beers after Murph? Yep, so did I and now I'm feeling the negative impacts. I have always known that my performance in the gym suffers if I have 2 or more drinks the night before. Since I've been wearing my Whoop I now have actual data based on my body on how alcohol impacts my recovery. To get a sense of what happens to me when I have more than 2 drinks I listened to the WHOOP podcast. I learned some very, very powerful things. First - Dose make the poison and all it takes is ONE drink for our body to have a decrease in heart rate variability, an increase in resting heart rate, an increase in disturbances, less time spent in the restorative stages of sleep. WOW! One drink does all that. Imagine what 2 drinks will do! Here are some of the negative impacts I learned from the WHOOP podcast.
I am very interested to see how I will rebound this week. I intensionally programmed this week as a recovery week from Murph and I plan to keep to my regular training schedule. The one thing I will be altering? I won't be drinking more than 2 drinks and I won't drink 6 hours before bed. What are you doing to intentionally recovery this week? Share with me your recovery practices in the comments. Click on the link below to listen to the entire WHOOP podcast on alcohol. It's just over 30 minutes and totally worth your time.  Today begins our Memorial Day week of Heroes. Every year, leading up to Memorial Day Murph, we remember those who gave all they had in service to our country. May your Memorial Weekend celebrations include a moment to honor the real American Heroes among us. Have you been following Coach Audy's Weekly Wellness Actions? For the past 5 weeks she has encouraged us to EAT. SLEEP. MOVE. BE. DO. Coach Audy encourages us to balance each of these areas in order to have an optimal balanced lifestyle. This is the final week of her weekly wellness actions and we are focusing on the DO. You have your choice this week between donating or throwing away 7 pieces of clothing or organizing/cleaning one space in your house. If you tackle your closet you could easily accomplish both wellness actions! I don't know what it's like in your house, in mine clutter happens everywhere. Entropy, the gradual decline into disorder, is a real thermodynamic force that is actively at work in our closets, garages, offices and bathrooms. Entropy happens all around us every day. It takes effort to control the entropic forces that seek to disorder your life. Good luck this week controlling the entropy if your life!   Are you joining us for Murph on Memorial Day? We will have only one class on Monday, May 31 at 1030.  I'm grateful for my Olympic weightlifting training partner, Heidi. She helped me get through some difficult days on the path to a world championship. This week's Weekly Wellness Action from Coach Audy is your choice of sitting quietly and breathing for 5 mins every day or writing down 3 things for which you're grateful. Which action are you taking this week? I'm practicing gratitude.  I have had many down days during the past year. Worry about the future of True Spirit CrossFit, uncertainty about what I would do if we had to close, and anxiety about how we will make it through the COVID crises.
These feelings and emotions felt like the weight of the world on my shoulders. Every time that I felt like I wouldn't be able to surface out of the dark hole of despair I forced myself to acknowledge and identify something for which I'm grateful. Keeping a gratitude journal, or just acknowledging the good things in your life, can help keep you focused on what is good in our life. Because I can tell you from experience, it's far too easy to get sucked down the deep dark hole of "everything sucks." |
Special EventsTees and Tanks are on sale now through July 2.
Click on any of the images to purchase. We have a minimum order of 10 for each style. Record your WOD on Beyond the Whiteboard.
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