WOD 12.21.2009
“Erg Helen”
3 RFT
Row 500
21 Swings 55/35#
12 Pullups
Author Archive
WOD 12.18.2009
As a team of 2:
Row 3k
Deadlift 8,000 lbs (5,000 lbs for women)
50 Burpees
100 Box Jumps
150 Situps
WOD 12.17.2009
30 Hang Power Snatch 75/45#
30 OH Lunges 45/25# Plate
30 Wallballs
30 Pullups
30 DB Swings 50/30#
30 Ring Pushups
Hoilday Hours and Other Stuff
CHRISTMAS PARTY!!! Wednesday, Dec 23rd at 7:30 pm. This will be held at the box. Bring food or booze, your choice. There may or may not be beer pong and drunken dodgeball.
Christmas Eve: Open for 7 am Class, closed the rest of the day
Christmas Day: CLOSED
Saturday Dec 26th: 10 am open gym with Jarod
New Years Eve: Normal Hours
New Years Day: No morning or noon class, open evening classes as normal (5:30, 6:30 pm) Polar Bear Plunge at noon!
POLAR BEAR PLUNGE! New Years Day @ noon, Sanders Beach. This is a CFCd’A tradition, be there!
Endurance News
Dan will be starting the running classes Jan 5th @ 6 am. Check here for schedule and pricing.
The Climbing Wall will also have new open gym hours. Check here for schedule and pricing. (CFCd’A members that have completed the safety class have access to the wall as long as we are open.)
Dan will also be giving another climbing safety class in case you missed last Saturday’s. It will be held on Wednesday, Jan 6th at 6:30 pm. This class is required before using the wall. Sign up in the gym cost is $25.
FUN
WOD 12.16.2009
“Max Out!”
1′ On, 4′ Off
Squat
Pushball
D Ball Slam
Box Jump
Burpee
-Score is total reps
"Lights Out" Review Follow Up
OK so if you read this post, you’re probably thinking, “What the heck do I do?”
Well, I don’t think it’s realistic to go to bed when it gets dark during the winter in N. Idaho… most people aren’t even home from work yet. But there are a few things the authors recommended:
Keep lights to a low level of intensity after dark.
Go to bed earlier, incrementally.
Wake up at dawn.
Blackout the room you sleep in; like, you can’t see your hand in front of your face dark. (I just ordered these curtains, so I’ll let you know how they work.)
Tape up any blinking lights, and toss the LED clock.
Try to get 9.5 hours of sleep during the winter.
Turn off the TV at 9 pm (and take it out of the bedroom).
If you have trouble falling asleep, read for 20 minutes.
Eat meat and green stuff, limiting processed carbs. Eat what is in season.
Eat real fats. Stay away from man made ones.
Stay away from over the counter sleep meds like melatonin. Melatonin is a hormone, and taking it will downregulate natural production.
They go on to say that 9.5 hours of sleep 7 months out of the year will probably wreak havoc on your social life, but so will diabetes and cancer. Something to ponder.
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