"Snatching Cindy"(10.31.2011)

Kelly back at Vagabond CrossFit and leaving where she left off! Crushing Workouts!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, November 1st @ 6:35 pm*

I. Analysis from Athlete from CrossFit Kansas City on Sleep Deprivation and the Side Effects:
One of my first trainers and coaches that I followed in CrossFit was Coach Mike Rutherford out of Kansas City CrossFit. Coach Rut was one of the first CrossFit Coaches to realize the importance of strength inside a CrossFit Gym, and was the man behind the strength program called Max Effort Black Box. He is intelligent and a great coach, and anything he has on his blog is very helpful. This post is about the effects of sleep deprivation, and one of his clients is blogging about his experiences through his troubling times. Here is a quick read about his analysis and data he has collected so far.
Since 2004 I’ve been harping on the value of sleep. Two important books and a few years under my belt brought me to this point.
(I’ve talked about sleep here in the past but I can’t help it. It’s needs the focus.)
Sleep is an interesting challenge as a health and fitness practitioner. Some people require less and others more. Additionally, it’s difficult in a large setting to qualify and quantify how it all gets factored into the result. The tendency in my industry to focus on food (diet is such a bad word) and fitness and to give cursory attention to sleep and other lifestyle issues. It’s our default setting. So as a rule sleep is the red headed step child to programming and eating.
While improved sleep will help with anything from mental issues to a reduction in inflammation and cardiovascular events, they don’t appear sexy enough to get folks attention.
BUT, if you mention fat loss you will tend to catch an ear.
Sleep deprivation will absolutely train wreck your fat loss goals. Burning the candle at both ends stretches your reserves and puts your sympathetic nervous system into overdrive. To over simplify things, your body is thinking fight. A craving for carbohydrates and sugars occur and fat burning is turned down. The net result is the body holding on to fat as a survival response. (A poor training program nets the same result but that’s another topic.)
For males, running low on sleeps typically nets a reduction in testosterone levels which creates a whole new subset of issues. Get that macho man? Less sleep = less manly.
I’ve found that better sleep is the result of better sleep habits ,before bed time ritual and a great bed. You may also benefit from running your own sleep study.
Part 2 of this post will include my first fat loss story solely as a result of more sleep. Stay tuned kids
II. Dynamic Specific:
Catalyst Athletics Standard Warm-Up
Snatch Progressions of Pressing Movements:
Snatch Push Press
Pressing Snatch Balance
Overhead Squat
Heaving Snatch Balance
Snatch Balance
III. Dynamic Mobility:
1 Way Shoulder Stretch
Partner Shoulder Stretch(PVC Pipe)

The Guys just hanging around after a workout!

IV. Strength and Conditioning Workouts:
A. Snatch Push Press, 5-5-5-3-3-3
B. For Time of the following movements:
4 Rounds of Cindy and 8 Power Snatch
3 Rounds of Cindy and 6 Power Snatch
2 Rounds of Cindy and 4 Power Snatch
1 Round of Cindy and 2 Power Snatch
*1 Round of Cindy is 5 Pull-Ups, 10 Push-Ups, and 15 Squats*
*Compare to May 16th, 2011*
*Level 1*
Body Rows, Banded Push-Ups,Squats and 75/45 on Power Snatch
*Level 2*
Banded Pull-Ups, Decreased Push-Ups, Squats and 85/60 on Power Snatch
*Level 3*
Pull-Ups, Push-Ups, Squats, and 105/80 on Power Snatch
Pull-Ups, Push-Ups, Squats, and 135/95 on Power Snatch
Post Weights Used and Time to Complete to Comments.