Durability
Double Lax Ball T-Spine Mashing – 2 minutes
Skill/Strength
Overhead Squat – Work to a heavy single from the rack
WOD
4 Rounds
1 min AMRAP – Overhead Squat (95/65) Rx+ 115/75
1 min AMRAP – 1-Arm KB Swing (Rx+ KB Snatch)
1 min AMRAP – Burpees
Notes
– All reps equal one point
– This is a 12 minute workout and completed with a running clock
– Athletes must switch arms every 5 reps on the KB today
Athlete’s, we are doing rope climbs tomorrow so bring lots of shin skin protection. Athletes without any shin coverage probably won’t be allowed to climb so no one leaves their DNA on the ropes.
The CrossFit Syracuse community has a large population of members who do shift-work. The unique demands of being a doctor or nurse or first-responder often require people to work while their bodies are programmed to sleep. Getting back on a normal sleep schedule can be difficult after working nights.
Matt Chan, a fire fighter and CrossFit Games athlete, recently shared some of his strategies to help his body return to a normal wake/sleep schedule after having to work nights. Hopefully these tips can help some of you adjust from nocturnal back to diurnal as quickly as possible.
Tip 1 – Restrict all your eating to a 10 to 12 hour window with water being the only exception. For example, breakfast at 8 and dinner at 6.
Tip 2 – Expose your skin to sunlight as soon as you can upon waking. Open the windows or go outside but let your body know it’s day time.
Tip 3 – Limit your exposure to artificial light after daylight hours. TV, cell phone, florescent and LED lighting etc. etc.
Hope these tips help!
Scores from Sunday
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