Dec 12

You have heard us talk about controlling your insulin a lot, but there is another hormone you guys want to be conscious of. That is Cortisol. This is the stress hormone. Everyone has felt this hormone before, it is that feeling you get when you lean to far back in your chair and your gut tells you that you are about to die. That is a spike of Cortisol. So yes it is important, but we need to keep it in check.

Cortisol fluctuates through out the day but for the most part it is higher in the morning and lower at night. This is how you want it.

Here are some tips to get this in line.
Go to sleep and wake up around the same time every day. Including weekends.
Don't exercise late at night.
Lower your stress. Sleep, exercise and diet are factors that we can easily control and can alleviate much of the stress on our body.

If you are one of those people that have trouble relaxing in a relaxing atmosphere your Cortisol is probably off. If you have trouble losing that last bit of belly fat and you eat and exercise right, your Cortisol is probably off. If you are sleepy in the morning and energized at night, yep...Cortisol is off. This is treatable and can make a world of difference in your day to day activities. Try it out.....can't hurt!

Strength

5 x 5 Press

MetCon

Option #1:

20min AMRAP

3 Rounds of *Cindy

400m Run

Option #2:

"Cindy"

20min AMRAP

*5 Pull Up - 10 Push Up - 15 Air Squat

Dec 11

Buy 3!

Get your rest on! Your rest days are also recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or movement at all for that matter. Soreness may last up to a few days. This is okay, you will begin to recover faster as you get more fit.

What should I do on my Rest Days?
Sleep! Obviously this should be done everyday. Most of your recover occurs while you are asleep. Do it and do a lot of it to maximize recovery and performance.

Hydrate! Do it and do a lot of it. Water helps flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down.

Stretch and Roll Out! Do it and do a lot of it. This will keep blood and nutrients flowing to the muscles which will help them recover.

Strength

5 x 1 Clean Pull + Hang Clean @ 80%

MetCon

EMOM for 10min

2 Hang Power Clean

5 Toes to Bar

12 Days of Christmas WOD this Friday at 6pm. Social Gathering to follow at 7pm.

Dec 10

Strength

4 x 5 Back Squat @ 70-80%

MetCon

21-15-9

SDHP (95#/65#)

KB Swing (1.5/1)

Box Jump (24"/20")

Dec 7

A. 5 x 1 Hang Snatch

B. 3 x 2 High Bar Back Squat @ 75% (Speed)

C. 2min Max Distance Bodyweight Sled Push

*Olympic Lifting Clinic tomorrow morning at 11am. Few spots left.

**12 Days of Christmas WOD next Friday @ 6pm followed by a Social Gathering at 7pm.
***6:30am Class will be moved to 6am in January.

Dec 6

Skill Work

Double Under

MetCon

5 Rounds of:

20 Double Under

7 OHS (95#/65#)

Olympic Lifting Clinic this Saturday @ 11am.

Email me or sign up at the gym.

CMLofland@gmail.com

Dec 5

The Future.

Pricing Update:
We are changing up our prices.
$135 per month for Unlimited Classes.
$100 per month for Military / Fire / PD
If you are currently in our CrossFit Program you will NOT be switched to the new cost but there will be a %10 increase to what you are paying right now come January 1st.
If you have any questions feel free to email mail me - CMLofland@gmail.com

Strength

3 x ME Strict Pull Up

3 x ME Strict Ring Dip

MetCon

3 Rounds of:

30 MB Sit Up Throw

30 Box Jump (24"/20")

Dec 4

Strength

5 x 2 Push Press + 1 Push Jerk

MetCon

For Time:

800m Run

100 Push Ups for Men / 75 Push Ups for Women

800m Run