Friday 11/2/18

Friday 11/2/18

Bring a Friend Saturdays! Remember, you can bring a friend to tomorrow’s 9:30 am workout. We want to see your crew. 😎

Extra Hour of Sleep? Not so Fast. Daylight Saving Time officially ends at 2:00 am this Sunday. But “falling back” doesn’t necessarily mean you catch up on all that sleep you’ve been missing over the past 6 months. The Centers for Disease Control and Prevention has even called sleep deprivation a public health crisis, saying that one-third of adults don’t get enough sleep. Yikes.

So how much sleep do we need? The National Sleep Foundation recently issued new recommendations on how much sleep we should all be getting.

They are based on a review of research and a consensus from a group of 18 experts in sleep, science, physiology and medicine.
There are now nine age categories, some of them new. Anything more or less than the identified range is simply not recommended:

• Newborns (0 to 3 months) — 14 to 17 hours per day
• Infants (4 to 11 months) — 12 to 15 hours per day
• Toddlers (1 to 2 years old) — 11 to 14 hours per day
• Preschoolers (3 to 5 years old) — 11 to 14 hours per day
• School age (6 to 13 years old) — 9 to 11 hours per day
• Teens (14 to 17 years old) — 8 to 10 hours per day
• Younger adults (18 to 25 years old) — 7 to 9 hours per day
• Adults (26 to 64 years old) — 7 to 9 hours per day
• Older adults (65 and older) — 7 to 8 hours per day

via CNN

Eat, Sleep, Train, Repeat.
Your sleep-time is just as important as your diet and workouts.
Are you getting enough (or too much) sleep? 💤

Friday Fun: Lastly, I have an article from NPR. How Do You Move a Bookstore? Book by book, of course!

Warmup
0:00 – 5:00
3 minutes Jump Rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Lateral Lunge (Contralateral load)
Clean and Push Press
Overhead Reverse Lunge (step back with same side leg as kettlebell)
Repeat for sets of 5 per side.

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Deadlift
Work up to a heavy set of 5
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10/10 Single Arm Tall Kneeling Press

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.

6/7/8/9/10 Double Kettlebell Sumo Deadlift (stick with the same weight for all sets)
10/10 Single Kettlebell Seated Press
20 Alternating Crab Kicks (SLOW)

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Subtle”

10 Minutes AMRAP

15 Swings
5 Chin-ups (no one may use bands for this workout)

L3/4 – 32/24, Chest to Bar STRICT CHINS
L2 – 24/18
L0/1 – no rx weight, slow eccentric chin-ups if necessary

55:00 – 60:00
Downdog hold, legs up the wall

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