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Wednesday September 25, 2013 CrossFit Stapleton- Denver, CO


Wednesday September 25, 2013 CrossFit Stapleton- Denver, CO



Posted on September 19 by Michael Stanwyck

Day_4_-_sleepSleep. Whether you skip it on purpose – for a good cause, of course – or life’s little insistences keep you up all night, when you don’t get it you feel it, and you know it costs you. And when you’re all caught up, you feel like a different human being – awake and alive, clear, present, and at peace.Cut it whatever way you like. When you get enough sleep you’re doing a heck of lot to support your brain, your mood, your muscles, your memory, your immune system, and cellular regeneration. Heck, sleep will even stimulate your own human growth hormone to be released.

On the other hand, fail to get enough sleep you’ll start to lose your mind – literally. Over the long term, sleep deprivation might cause your brain actually to shrink. Even in the short term, less than desirable effects like loss of reasoning capacity, nerve cell damage, destruction of your emotional well being, depression, illness, and inflammation can wreak havoc on the quality of your waking life.

Your Lifestyle Challenge for the next 2 weeks, starting on Saturday, is to get 7 hours of sleep each day.
This means that when you wake up on Saturday, you will either have gotten 7 hours of sleep or you will finish
getting 7 hours before the day is through. You will score yourself on Sunday for your Friday to Saturday sleep.

1. You must accumulate 7 hours of sleep every day. That means that you do not have to get it all in one stretch. You can make up the difference during the day with a well-planned nap. Think it’s cheating? No sir. As a matter of fact, mid-day naps may decrease the risk of coronary stress.

2. Start counting your sleep time when you close your eyes and turn out the lights. Time in bed reading, talking, or watching TV does not count as sleep time!

3. Points earned for this Lifestyle Challenge are counted the following day. That means that when you enter your score on Sunday, you are entering your score for Friday to Saturday sleep. If you didn’t get that full night’s sleep from Friday to Saturday, you still have all day Saturday to get in a restorative siesta to make up for any lost time and earn your points.

4. There are no substitutions for this challenge. We understand that many of you have demanding lives and schedules – kids, work, etc. That does not change the fact that you are likely not getting enough sleep. The Whole Life Challenge is a lifestyle challenge. You may find some aspects of the game very difficult. That’s what makes it a challenge! See what you can get out of it, you may surprise (and delight) yourself!

If you want a little fun sleep data, here’s a great app called Sleep Cycle not only to track your time in bed, but your sleep quality. You may be getting sleep, but are you getting good sleep?


A. Front squat @30X1; 3, 2, 1; rest 3mins 

B. Build to a tough single Thruster in 12mins 


AMRAP 7min

7 Squat Clean Thrusters 70% Part B

7 Burpees





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