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Friday May 11, 2018, CrossFit Stapleton – Denver, CO

10
May

Friday May 11, 2018, CrossFit Stapleton – Denver, CO

Sleep Tracker APP Info 

Tay uses THIS amazing app to track her sleep. 

The Sleep Cycle App allows your phone to analyze your sleep and wake you up in the lightest sleep phase! 

Download it HERE

How does it work?

Waking up easy is all about timing. Sleep Cycle alarm clock tracks your sleep patterns and wakes you up during light sleep. Waking up during light sleep feels like waking up naturally rested without an alarm clock.

Sleep Cycles

While you sleep, you go through cycles of sleep states. The first state in a sleep cycle is light sleep, followed by deep sleep and a dream state referred to as REM-sleep. A full sleep cycle lasts about 90 minutes and is normally repeated several times each night.

Sleep Cycle alarm clock

Your movements vary with each sleep phase. Sleep Cycle uses sound analysis to identify sleep states by tracking movements in bed. Sleep Cycle uses a wake up phase (30 minutes by default) that ends at your desired alarm time. During this phase Sleep Cycle will monitor signals from your body to wake you softly, when you are in the lightest possible sleep state.

 

CROSSFIT CLASSES:

Performance-

A. Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

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Fitness-

A. Weighted Pull-Ups – 5 Sets:
5 Jumping Pull-Ups w/ a :03 negative (OR 8 elevated Ring Rows)

B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

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BOOTCAMP RX CLASS:

A. 5 rounds (10 Minute Cap) –

30 second kB row hold (lay flat on bench, athlete rows both kb to chest and holds at chest)

6 KB Deadlift (heavier)

6 Strict TTB

 

B. “Nancy – Bootcamp Edition” – 5 Rounds For Time:

400 meter run

20 Dumbbell Overhead squat

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