*Vagabond CrossFit Olympic Lifting Class on Tuesday, December 6th, 2011. Check the Vagabond Olympic Lifting Class for scheduled workout for the class. Click HERE to see workout of the day.*

 
I. How Important is Sleep to your health? Here are some helpful tips in getting some adequate sleep time in your life!:
This is a great read, and I myself have come full circle with how important sleep is to your everyday life, recovery, and workouts. I find myself on numerous times, finding myself getting little sleep, and seeing the full effects of improper sleep in my life. With our busy lives, sleep is hard to come by these days, but in order to be productive and manage our lives, adequate sleep is a must and plays a huge role in your performance in the gym, as well as your health. Improper sleep can lead to weight gain, and stress related causes in our lives. So, for god sakes, hit the hay when you are supposed to!
As humans, we need our sleep; sleep restores energy, allowing our body to function properly throughout the day. When we don’t get our required amount of sleep it can be detormental to our health. Poor memory, compromised immune system function, high blood pressure, irritability and headaches are just a few symptoms of lack of sleep. Chronic levels of sleep deprivation can cause the release of cortisol, our fat storing friend and a recent sleep study indicates that getting too little sleep may prevent loss of body fat.
So just like a healthy diet and proper exercise, getting the proper amount of sleep is a very important factor in allowing us to function at high levels and keeping us disease free.
The key to a great night’s sleep is establishing a routine:
·Going to bed at the same time and waking at the same time. Yes even on weekends it remains the same. For adults your target is set at a minimum of seven hours get nine and you are golden.
·Make sure the room is dark. Cover all windows. Turn off the TV at least one hour before bed.
·Formulate bedtime rituals. Take a hot shower, bath or Jacuzzi. Brush and floss teeth. Leave any concerns, stress from the day for tomorrow.
·Watch caffeine intake late in the day and evening. This goes for alcohol also.
·Heavy meals and excessive carbohydrate intake can be disruptive.
Getting the adequate amount of sleep keeps your heart healthy and lowers levels of stress and inflammation. Sleep lowers stress hormone levels in the body and this aids the body in fighting aging and promotes regeneration of cells and organs. The biggest spike in growth hormone plasma levels occur in deep sleep. Sleep also improves memory and cognitive function. Last but not least, proper sleep helps to control body weight.
So share your sleep habits with us. How many hours are you getting? What are your routines?

II. Dynamic Specific Prep Warm-Up:
3-5 minutes of Z1 work *w/ dynamic stretches
+
2 rounds – 5 minutes
wall squats x 5
kb swings x 5
goblet squats x 5
db powell raise x 8/side
III. Dynamic Prep Review:
Coach B Warm-Ups: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
IV. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
“Mini Chief”(5 Sets of the following):
AMRAP 3 Minutes of:
3 Hang Power Cleans @ 85/55
6 Push-Ups(Banded or Decreased)
9 Air Squats
*Rest 1:00 Minute between Rounds*
*Level 2*
“The Chief”(5 Sets of the following):
3 Power Cleans @ 115 lbs/75 lbs
6 Push-Ups
9 Air Squats
*Rest 1:00 Minute between Rounds*
B. Will(Competition) Phase:
A. Push Press on the Minute @ 90% x 2 reps x 6 minutes
B. 7 Sets of the following:
3 Front Squats @ Heavy Weight
6 Pull-Ups
9 Burpees
*Rest 45 seconds between sets*
C. 1500 m Row @ 90% Intensity
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