Workout of the Day:
Triple Jump Test - from a standing position, perform three consecutive broad jumps with no pause between them
Perform 3-5 attempts to find your max distance for the standing triple jump
and then,
Four rounds for time of:
8 Thrusters (135/95 lbs.)
400 Meter Run
I am not sure how to properly address the unfortunate news that CrossFit NorCal and Catalyst Athletics have been stripped of their CrossFit affiliate status – see Robb Wolf’s site. All I can say is that Robb and Nicki have been mentors to me, and they have likely had as much if not more positive influence on Invictus as anyone who doesn’t walk through our doors on a daily basis. Greg and Aimee provide amazing content and instructional videos that we link to regularly, and in the short time that I have known them, have been nothing but gracious and generous in sharing their time and knowledge. Regardless of whether these four are associated with CrossFit, Inc., they will remain at the top of the list of coaches I turn to for guidance on how to become a better coach. – C.J. Martin
More On Recovery: How Much You Sleep – Part One
Written by Mike Hom
I will not be talking about how much you should sleep because I believe society has beaten that issue into the ground. The general rule of thumb is 7-9 hours of sleep is optimal. Do a search on sleep patterns and you will see certain populations advocating sleeping in approximately 90-120 minute cycles to go through the full gamut of sleep stages. I personally feel best rested when I sleep an amount of time that is in multiples of 30 minutes. This is purely anecdotal and, of course, differs from person to person. But I digress.
As far as recovery goes, trying to get 9 hours of sleep is great, but not everybody can afford 9 hours of sleep in this day and age. I am by no means a model of virtue when it comes to sleep. I might even sleep less than CJ, but I don’t think either of us wants to “win” that honor. Regardless, for those of us that fall into the category where sleep is at a premium, let me share something with you: Your sleeping position affects your recovery.
This is nothing new, but let’s examine common sleeping positions and how they affect your general posture – which translates to how you move in your every day life.
The Fetal Position
Most people instinctively sleep in this position because this is the position we were in when we were chillin’ in Mom’s belly. Let’s face it, it (usually) feels comfortable just out of habit. But think about the position you’re in. You’re sleeping on your side, which places a good deal of pressure on one of your shoulders for X amount of time you’re sleeping. Consider how you’re hunched over. That’s awesome for displacing your shoulder from proper glenohumeral positioning. Oh yeah, and that fetal position is great to keep your spine in a somewhat flexed state. Talk about posture “creep”! Aside from that state of flexion, your spine generally bends out of neutral alignment, most notably at the cervical vertebrae and the lumbar region. And finally, your hips will tend to rotate or tilt, depending on what side you typically sleep on, the firmness of your mattress, the positioning of your legs, and a host of other positional issues.
More tomorrow on sleeping positions. Notice how you settle yourself into bed tonight, and how you wake up in the morning. It could mean the difference between a great night’s sleep and a poor night’s sleep.
Tags: Rest and Recovery
Where is the “between/under the knees” pillow come into play? I love my body pillow and use it to flip flop between soldier and fetal.
M, the body pillow is key. Ideally that allows your hips and shoulders to stay in a more neutral position. Then it’s up to you to get your spine neutral–more of a modified fetal position if you will.
I am a good little fetus. I have my pillow tucked between my knees at all times.
does anyone know hard it is to sleep in a bed on a Navy ship? its terrible. no wonder my posture is the way it is. that, and years of not listening to my mom. if i have a hard time sleeping in a navy rack, can you imagine what it’s like for Thom? that dudes feet hang over the edge of the bed! and Mark, i can’t imagine what a Sub rack is like for your sleeping posture.
i rock out the freefall position. works on uncomfortable beds…navy racks, cots. unless i sleep on concrete or asphalt. then definitely soldier position with a head prop (helmets work great)
I sleep in the fetal position on the ship out of necessity… go figure.
Strangely enough though, at home I go for the “Freefaller-Yearner” combo with my feet hanging off the bed. No matter what size bed it is, I always work my way down to the end so my feet can hang off with my ankles at 90 and toes pointed towards the floor. Possibly due to my poor ankle flexibility from years of destroying my ankles on the court.
The combo position probably isn’t too good for the spine. My upper body is in the yearner with all the weight on my shoulder and my lower body is twisted into the freefaller…
Unfortunately, I don’t think we address sleeping position until second semester.
I think after less than 10 hrs of sleep the past two day it is time to practice my sleeping position(s) I find this difficult to determine since I can’t tell how I am sleeping because, well, I am SLEEPING! Then again I might sleep like a WOD AMPAP (as many POSitions as POSsible) in one night.
WOD: 9:22, subbed 400M row (wind chills in the teens today)
CJ-
has anyone thought about what ramifications could happen because of this de-affiliation? now there is a precedence, conform to our ways and ideals or risk losing the affiliation. will people be less likely to affiliate now, if they even do decide to open a gym? if a gym gives above par customer service, but doesnt conform to HQ’s ideals, what then? i read these blogs and see these websites almost daily. they arent doing anything to hurt HQ. these are good people who produce a great product- is this the example HQ wants to set? could this possibly be the beginning of the end for an “open source” fitness program?
I hope not Tony. The folks I have surrounded myself with in the CF community genuinely love the principles on which CF was built – an open source model dedicated to seeking out and implementing the best possible strength and conditioning and nutrition methodologies. Some still work with HQ and have had no problems while others have been pushed out or even de-affiliated. I cannot guess what HQ will do, but it will not change my practices. I will continue to provide only what I believe to be the best possible practices, and I am proud of my friends for doing the same – whether they are still held in high regard by HQ or not.
I usually sleep standing up with my weapon at the low ready.
CJ, Well said. Know that you can call yourself crossfit, fitcross, crossfight, or CJ’s Fantastic Kaleidoscopic Whirlygig Vibratory Flimjim & Virtue Restoring Tonic, Ltd. and I would still show up on Columbia St. You guys know what you’re doing and that works for me.
I practice the one legged log yearner….works for me.
AT- I thought you practiced the Parking Lot 4-Runner