Sleepy sleep…

NEW OPTION- Skill Sessions
PT Skill Sessions – Everyone needs work on specific skills, and we all need to put in the time. However, finding the time can be tough. So, with this option you can pay for 30 minute skill sessions with any coach you want. These are great to work on your olympic lifting, double unders, pull ups, getting programs to be able to do pull ups, muscle ups, handstand push ups etc. The way this works is your coach will book this session with you for the time that fits. You can do as many of these as you want per month with any of the SRCF coaches. This will be one of the best ways to work on all the skills and movements with everything from gymnastics, weightlifting, programming, nutrition, running, rowing etc.
Pricing for these 30 minute skill sessions:
Coaches – 35$

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Batwing
– Back Ext.
– Yoga push up
– Double under practice


12 min EMOM
1 = 5 BB bent over rows
2 = 30 sec plank hold
12 min EMOM
1 = 5 CG Bench
2 = 30 sec FW
5 min amrap squat thrusts

12 minute EMOM
1 = 1 rope climb
2 = 5 BB bent over rows
3 = 8 weighted back ext.
18 minute EMOM
ascending ladder
double unders x 10
40m FW @ 70/55#/h (stays constant)

Eating and training correctly is all fine and dandy but have you taken your sleep patterns into consideration?

“Exercise, nutrition and sleep make a virtuous circle comprising the three essential elements of fitness. You can’t achieve your body’s maximum potential in athletic performance or be at peak levels of health unless you pay attention and work hard at all elements.”
As an athlete and coach in Crossfit I sometimes use myself as science experiment. And with all the holidays that have just passed I found that my sleeping patterns were defiantly a bit screwy especially after New Years when I didn’t get to bed until 10:30am. Hurray for being young and dumb! So I began to wonder how important is sleep? After reading several articles I have decided that it’s part of the key to full potential in athletic performance.
So the question I always like asking is WHY?! Why is sleep so important? And for that we have these awesome people called scientist to give us all the answers to life.

So these really smart people have divided sleep into 4 stages (sometimes 5):

Stage 1: This stage last about 10 minutes. The heart rate begins to slow and the body begins to cool down. The cool part about this stage is that the brain uses this time to memorize movement patterns that were done during the day AKA muscle memory.

Stage 2 and 3: Stage two is a transition period from light sleep to deep sleep (stage 3). Stage 3 is important because this is where the body releases hormones known as Growth hormones or HGH. This is the hormone that is naturally produced in the body and helps repair/build muscle tissue. During this stage too our muscles are fully relaxed which allows more blood through flow through them.

Stage 4: This is known as rapid eye movement sleep or REM. In this stage of sleep voluntary muscle becomes completely paralyzed and brain activity is heightened. This stage is crucial because we are completely relaxed and it allows our brain to permanently download what we have learned throughout the day. For computer peeps clearing the RAM into the hard drive.

The thing about these stages is that they do not occur in order but each time we reach REM sleep it becomes a little longer from 10-90 minutes. “This is why we need long periods of sleep each night. If we get short periods of sleep, we can’t really get through the stages we need to heal and stay healthy.”

Without these stages of sleep our brain is not given the opportunity to maximize memorizing the skills that we learn in class everyday like power snatches, pull ups, and squatting. These stages of sleep are where muscle memory is created.

So in this blog I am not going to tell you how much sleep we need exactly because I think that with the information given we can make a wise choice as to how many hours of sleep we should be getting. The more sleep we get the better we will feel and our performance output will improve greatly.

I’ll leave you with this thought from a study done…“Researchers at the University of California, San Francisco discovered that some have a gene that enables them to do well six hours of sleep a night. This gene, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it.” By Martin Rawls-Meehan