Monday 140414

In a team of two, complete as many push press as possible in 12:00
Partner 1 lunges 100′ while partner 2 does 5 supine ring rows and then as many reps as possible of DB push press (40#/25#)
Athletes switch when lunging athlete gets to rings

Post time to comments and BTW.

Engineering the Perfect Nights Sleep by Colby Knepp

You hear it time and time again – sleep is important! Well, how important is it? Check this out.

During those precious hours of rest, your body releases growth hormone and testosterone – hormones that give us more strength, muscle and vitality, and help to repair your broken down body (assuming your nutrition is up to par). This is ideal for anyone who wants to look, feel and perform their absolute best on a daily basis.

In addition to helping support the recovery process, getting enough sleep will also help you maintain a lean physique by improving your insulin sensitivity. Having high insulin sensitivity is generally a marker of good health. The more sensitive your body is to the storage hormone insulin, the better your body will process carbohydrate (storing carbohydrate in your muscles and liver rather than your belly fat). This is great news if you want to maintain a low body fat percentage.

Who doesn’t want that? But with all the modern luxuries (see: distractions such as Facebook, YouTube and Game of Thrones) that we have at our disposal, chances are you are missing out on the best sleep of your life – every night.

Here’s how to do it.

  1. Purchase a good bed. Memory foam does the trick for me.
  2. Establish a bedtime routine. Turn off the electronics one hour before bed. Drink some decaf tea and do some light reading. This is also a good time to work on your soft tissue – pull out those foam rollers and start mashing!
  3. Sleep in a cold environment (65 degrees) or take a COLD shower. I mean COLD. Turn that handle ALL the way to the cold side – five minutes minimum (or more if you’re a real man). I have no idea how or why this works, but you’ll feel like you’ve been hit with an elephant tranquilizer within about 30 minutes.
  4. Make your bedroom as quiet as possible. This means no television. Some white noise in the background such as a fan will help shut your brain down, however.
  5. Make your room as dark as possible. Blackout curtains will do the trick nicely.
  6. No cell phones or electronics. Seriously. Put them in another room and turn your notifications off. Purchase a plain jane alarm clock to replace using your cell phone as an alarm.
  7. Do some light reading before bed. Fiction or non-fiction; just be sure to shut it down after about 20 minutes.
  8. First thing in the morning, get 10-20 minutes of sunlight as soon as possible. Because sunlight is awesome. If your schedule allows it, go for a quick walk outside.
  9. And gosh darn it; wash your freaking sheets! Once a week, minimum.

The bottom line is this – you can train 5 days a week, eat clean most of the time and make some good progress towards your goals. But why miss out on recovering faster, having more energy throughout the day, and making GREAT progress towards your goals? Make ONE of these changes tonight and let us know how it goes.

Questions? E-Mail Me –


  1. Fernanda :

    #3: two main reasons. First, once under cold water for 5 minutes your peripheral capillaries and veins constricts (vasoconstriction) and slightly increase blood pressure. After the shower vasoconstriction is replaced by vasodilation which then decreases blood pressure. Second, it takes the body a lot of energy to re-heat. Low blood pressure + lots of energy being spent on heating the body = elephant tranquilizer.

  2. Jason A :
    Awesome info! I need to wash my sheet more often.

  3. Rex :

    Awesome video


  1. […] A recent post talked about how to engineer the perfect night of sleep.  There were some great tips and information on how to make you sleep better.  So how do you know if you’re not getting enough sleep or are sleep deprived?  Below is a quick video that talks about micro sleeps and how we may experience them if we aren’t getting enough sleep.  The video provides a quick visual test. See how well you do. […]

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