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THURSDAY, 06.19.13

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Complete 4-6 reps:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle
*These are Max Efforts so we will be resting until full recovery. Treat this like you are going for a Squat 3RM

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

TUESDAY, 06.18.13

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Deadlift 5 RM (add 10 lbs to last workout)
50 Evil Wheels after the DWOD

Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression.
*Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
*Video of Muscle Clean

MONDAY, 06.17.13

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CFSB Repping 5 Teams at the Crossfit Football Power Athlete Team Series. Everyone did amazing, there were PRs a plenty, and Mike/Annie/Caitlin/Andrew took home 2nd place for CFSB. I am so proud of everyone. Hopefully next year when it comes around we can rep even more teams. I Truly feel blessed to have all of you apart of the gym! If anyone of you have videos of your lifts or someone else’s PLEASE email them to me

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

7 Minutes Left, Down by 6
Complete 2 rounds:
1 minute – Max Rep 50 lbs DB Push Press
Rest 1 minute
1 minute – Max Rep 50 lbs Weighted Pull Ups
Rest 1 minute
1 minute – Row for Calories
Rest 1 minute
1 minute – Max Rep Burpees
*Rest 1 minute between rounds.

FRIDAY, 06.14.13

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Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

Complete 5 rounds:
You have 60 seconds to complete the following…
20 KB Swings – 2 pood
Sprint 60 yards
*Rest 2 minutes between rounds.


The other day I saw that Melissa had posted on her Facebook page that she was having a hard time falling asleep, so I thought I would do little post on falling asleep.

Recovery is the key to get stronger and allowing you to get back in the gym to get more work done, so obviously the faster that you recover the better. We know that the immune system is the key to recovery, and our gut health affects the immune system. There are a few ways that we know to accelerate recovery/affect the immune system, (1) nutrition (2) sleep (3) PWO meal (4) post workout stretch/cool down.  

Lets focus on sleep.  If you are getting 6 hours or less of sleep your immune system can be up to 30% compromised.  Since we know the immune system is key to recovery you can see how this can be a problem. Here are a few things that can help optimize sleep.

  1. Sleep in a pitch-black room. Go buy some black out curtains and cover up all lights from electronics.
  2. 30-60 minutes before bed stay away from your cell phone, computer, and T.V. The artificial light given off from these are meant to keep your attention and increase your alertness
  3. Be in bed by 10:00pm. There is something about the sleep time from 10:00pm-2:00am that helps normalize your circadian rhythm.
  4. Start creating a habit before going to bed such as, stretching, foam rolling, reading (from books not your computer).  Your body will start to realize its time for bed once a routine is established.
  5. No caffeine post 4:00pm.
  6. You can try things like Magnesium, ZMA, Natural Calm, Holy Basil, etc. Sometimes these things can have a calming effect, and help relax you for bed.

Although the supplements mentioned in number 6 can help out, 1-4 is really where the money is. How many of these do you currently do? Is there anything that isn’t on the list that you currently do that you think improves your sleep quality?