060614 – FIRE IT UP FRIDAY!

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060614 - FIRE IT UP FRIDAY!

060614 – FIRE IT UP FRIDAY!

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I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.

As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN’T OUTWORK A SH*TTY DIET.

So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.

For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.

Beyond just day to day performance, habitual sleep deprivation can contribute to the following:

  • increased risk of obesity
  • increased risk of heart problems and diabetes
  • increased risk for depression and substance abuse
  • decreased mental acuity

Make sleep a priority just the same as you make your training a priority. Schedule it in and don’t allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!

WHAT’S ON TAP

Saturday 6/7

For Time

Row 250m
21 Push Press, 95#/65#
Row 500m
15 PP
Row 750m
9 PP

then

Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day

Sunday 6/8

Teams of 2 (same gender) Relay Style

For Time:
Row 500m
21 Pull-ups
15 Overhead swings, 24kg/16kg
Run 400m
21 Dips
15 Power Snatch, 75#/55#
30 Burpees
21 Squats, 95#/65#
Row 500m

Monday 6/9

This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the “Vertical Tabata Challenge.”

Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.

Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.

Row
Squat
Pull-up
Push-up
Sit-up

Tuesday 6/10

1. Front Squat – 3RM

2. Perform 2 rounds of this circuit:

Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps

Rest 5 minutes between circuits

Wednesday 6/11

For time & load:

Run 400m
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
Run 400m

Thursday 6/12

1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps 

Friday 6/13

1. Max Dips – TEST

2. AMRAP 20
Run 400m
Max reps L Pull-ups

Saturday 6/14

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.

Sunday 6/15

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.

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