Day 2!

EIE Challenge Tip of the Day 2:  Drink water and lots of it!  Proper hydration will do the body wonders!  Fill a big bottle at the beginning of the day, carry it with you and sip away all day.  Get rid of the caloric drinks!

Click HERE if you would like to join our Everything is Everything Challenge Facebook Group!  The primary purpose of this group will be to ask questions and provide support for those participating in the challenge.  Beware, I foresee this becoming a foodie nerd hangout:)

Tuesday, February 26, 2013

Mobility:

DROM
Posterior chain flossing
Ankle mobility
Super rack

Group Warm-up:

Jog 200 meters
15 Air squats
10 Push ups
5 Pause Back Squats (bar only)
10 Good Mornings

5 Hang Squat cleans (above the knee)

Strength (Classic):

High Bar Back Squat, work up to a 3 RM

Strength (Advanced):

High Bar Back Squat, 3×5 @75%, 3×3 @ 85%

Conditioning (Same for Classic and Advanced):

For time:

Run 400m

5 rounds of:
5 Power Cleans 155/105/75#
10 Hand release Push-ups
15 Air Squats

Run 400m

3 rounds of:
5 Power Cleans 155/105/75#
10 Hand release Push-ups
15 Air Squats

Run 400m

*20 minute cap.

Cool down:

Bridge hold, 3x 10 seconds
Pigeon, 2 minutes each
Calf stretch

VBC_1st_Meet_043[1]
Sometimes you just have to laugh it off…

So now that most of us have at least dabbled in eating like our Paleolithic ancestors, and we are doing our best to restore primal movement patterns with our wods and mobility wods, what about sleeping like a caveman?  Ok, realistically, this might not happen for most of us, but I wonder what it would be like:

1) To go to bed when I’m tired.  I imagine this might take place a couple hours after the sun goes down.

2) To wake up without the use of electronic devices. I imagine I would wake up when the sun came up.

3) To sleep deeply and wake up feeling ready for anything.  I imagine 9 hours would do the trick.

4) To wake up without the need for coffee or other stimulants for that matter to feel “awake”.  I imagine sunlight would be the only stimulus I would need to know that is in fact up time.

5) To feel so rested that I don’t feel I need a nap.  Except in the case of a really grueling workout in which a 20 min nap might be all my body would want.

6) To wake up without my body feeling it needs an extra 20 min to warm up before I do anything.  I imagine that a habit of steps 1-5 would mean better recovery and therefore less of that morning creakiness.

Here’s a quick list of ways to insure better sleep:

  1. Make a regular sleep schedule, including weekends.
  2. Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
  3. Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime.  Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
  4. Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations.  The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
  5. Make sure your sleep environment is dark, quiet and cool.  Make sure you have good blankets though!
  6. Exercise regularly.  This is best performed during the daytime or no more than 3 hours before bedtime.
  7. Go to sleep when you’re tired.  Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.

Your assignment today is to pick one or two and try to incorporate them into your nighttime ritual for the duration of the challenge.  Let us know how it goes on our EIE Facebook page! 

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