Friday 161021

For time:
Row 500 Meters
10 Rounds of:
10 Push ups
1 Power snatch 155#(105#)
Row 500 Meters

Post time to comments or BTWB

Greg with a solid back squat PR under the watching eyes of Stan and Jeremy.

Greg with a solid back squat PR under the watching eyes of Stan and Jeremy.

SLEEP!!! – Anna Mattson

Sleep is soooo important.  There are two types of people in this gym: Those that can handle less sleep and still functions and those that crumble after a rough nights sleep.  For the majority of us, we fall under the latter category in which even a temporary time frame with a lack of sleep affects us in every aspect of our lives.  This CHECKLIST was found on a psychology website, you can see the full page here

Things that are known to make sleep worse
  • Napping during the day.  Don’t get me wrong, they are great but if your sleep at night is not great, consider eliminating these.
  • Watching television in bed. Especially The Walking Dead (per Maddie)
  • Using a device with a bright screen in the hour before bedtime (e.g. a smartphone, a laptop)
  • Consuming drinks containing caffeine (includes tea, coffee, cola, energy drinks, hot chocolate

    • – How many each day and what time of the day was your last caffeinated drink? (try to avoid caffeine after 6pm)
  • Drinking alcohol (alcohol typically leads to interrupted sleep. Alcohol can help you fall asleep quickly but will not help you sleep longer and leads to a poor quality of sleep
  • Eating a heavy meal less than 3 hours before bedtime
  • Staying in bed even if you can’t fall asleep (it’s better to get up and do something relaxing (then try again later)
Things that are known to improve sleep
  • Regular exercise YAY, we all do well here!
    • – How many times a week? (it is recommended to do at least 3 x 30 minutes per week)
    • – What time of the day? (it is best not to exercise in the 3-4 hours before bedtime)
  • Setting aside some ‘worry time’ each day to write down any issues that are bothering or concerning you, then deciding to leave those worries behind until tomorrow (make sure to do this at least one hour before bedtime)
  • Relaxation exercises (e.g. relaxed breathing exercises, progressive muscle relaxation)
  • Having a relaxing bedtime routine (e.g. taking a bath or a shower, reading a comforting book) Setting the conditions for sleep
    •  Make sure the bedroom is completely dark (blackout curtains are cheap and eective)
    • Make sure the mattress and pillows are comfortable (make bed an attractive place to be!)
    • Make sure the bedroom is the right temperature (think like Goldilocks: not too hot, not too cold)


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