21-15-9
Handstand Push Ups
Pull Ups (Chest to Bar)
Substitutions: For Handstand Push Ups, you may scale for your strength with regular push ups or knee push ups. More advance athletes, can you use parallettes to elevate for higher ROM. Full range of motion includes hitting your nose to the floor for each rep. Pull ups should be Chest to Bar, but you may substitute you using bands.
Warm Up: Jump Rope, Arm Circles, Clapping, Twists, Push Ups, Sit Ups, Superman, Kips
When you think of hygiene, you typically think of brushing your teeth, flossing, and grooming. Have you ever considered that hygience may apply to how you prepare yourself for sleep.
The University of Maryland Medical Center recommends the following habits to help you for a more restful night sleep...
Your Personal Habits
•Fix a bedtime and an awakening time. Do not be one of those people who allows bedtime and awakening time to drift. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.
•Avoid napping during the day. If you nap throughout the day, it is no wonder that you will not be able to sleep at night. The late afternoon for most people is a "sleepy time." Many people will take a nap at that time. This is generally not a bad thing to do, provided you limit the nap to 30-45 minutes and can sleep well at night.
•Avoid alcohol 4-6 hours before bedtime. Many people believe that alcohol helps them sleep. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
•Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful. Dark chocolate does contain trace amounts of caffeine.
•Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep. Avoid sugary foods in general...these spike insulin and impact your overall energy and sleep chemistry.
•Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise (e.g. Crossfit) within the 2 hours before bedtime, however, can decrease your ability to fall asleep. If you attend our 8:15 class, you will likely struggle to go to bed before 11.
Your Sleeping Environment
•Use comfortable bedding. Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
•Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep.
•Block out all distracting noise, and eliminate as much light as possible.
•Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.
Getting Ready For Bed
•Try a light snack before bed. Warm caffeine free tea with chamouille is great as are foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
•Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
•Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues. Simple mental exercise is to envision that your "worries" are files in a file cabinet, imagine that you are burning those files in a huge bonfire...mental focus on yourself and the fact that everything from the day is behind you.
•Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
•Get into your favorite sleeping position. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.
Based on your feedback, we have added Open Gym Hours on Sunday from 12:00pm to 2:30pm. In fact, we had our first one today (thank you Maria!). We will keep this class active as long as their is sufficient demand.
Teriyaki Sauce:
1/4 cup oil (olive)
1/4 cup low sodium soy sauce
2 tbsp mustard
1 tbsp vinegar
1/4 tsp ground black pepper
2 cloves minced garlic
Mix all ingredients together. Store in Fridge.
8 Large Sea Scallops
6 Strips of Bacon (optional)
1) Toss the Scallops with enough marinade to cover them, and allow to marinate for at least 30 minutes in the fridge
2) Preheat the broiler. Wrap each scallop with just enough bacon to encircle it without overlapping. (Stretch bacon fairly thin because it crisps up better that way
3) Thread a toothpick through each wrapped scallop to secure the bacon. Brush with a bit more teriyaki sauce, and then place the scallops in the oven 6 inches beneath the broiler. Cook for 10 to 12 minutes, until the scallops are firm and the bacon is fully cooked.
Team Member #1: 250m Row (Pacesetter)
Team Member #2: Burpees (Scoring Station)
Team Member #3: Rest
Team Member #4: Situps (Scoring Station)
In teams of 4, you will be working to score in number of reps. As Team Member #1 rows, Team Members #2 and #4 will be doing max reps for the duration. After Team Member #1 completes their 250 m row, all partners rotate to the next station.
