Wednesday 121017

Complete as many rounds as possible in 20:00 of:
5 L pull-ups
10 Burpees
15 Kettlebell swings, 24kg(16kg)

Post rounds to BTWB.

Triple extension? Check!

We are testing a new 6 am class for the next few Wednesdays.  If the interest is there we will keep it so if 6 am works for you please sign up!

Since we’re on the topic of early mornings I figured I use this opportunity to talk about a recent study that came out linking lack of sleep to weight gain and type 2 diabetes.  We all know that lack of sleep makes us moody and tired throughout the day, but now researches are saying that lack of sleep makes us susceptible to weight gain and can reduce our fats cells ability to respond properly to insulin. Insulin is responsible for the release of leptin which is a hormone that if the levels are low tells your body it’s starving and will increase your appetite.  The study proves that sleep is just as important for brains cells as for other cells in the body including muscle, liver, and fat cells.

The study took healthy adults and had then sleep and average of 8 hours for 4 days, then for the next four nights sleep an average of 4 hours for 4 consecutive nights.  At the end of the 4 hour sleep nights the participants were sleep deprived by an average of 14 hours.  Also the sleep deprived body’s ability to respond to  insulin properly decreased by 16%.  This is the first step towards much more serious problems then just being tired.  

So bottom line is make sure you’re getting enough sleep each and every night.  You can’t catch up on sleep so try to be consistent with the number of hours of sleep you’re getting each night.  All your cells will be the better if you do. 


  1. emiily :

    Hi! What does 5L pull up mean? ….there arre no stupid questions, right…

  2. Leslie :
  3. Molly :

    Gosh Andy and Lisa, You look so beautiful

  4. Cherie :

    Emily –

    Your body is in an L shape while doing the pull-up. Feet out in front, ninety degree angle at the hip.


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