Get some sleep

9
May

Get some sleep

PREP COURSE STARTS TOMORROW NIGHT!

LIE participants – get 8+ hours of sleep for your points this week. Might mean some of you have to hit the hay earlier than you’re used to. If you want to see change, you have to make change.

Some tips to help:
-Avoid drinking too many liquids/big meals later in the evening
-Avoid screen-time 1-2 hours before bed
-Make your room pitch black
-Read in soft lights before bed
-Keep your room cool

Have any other tips you can share?

Back Squats
5 sets @ 70%

25-20-15-10-5
Wall Balls (20/14# @ 10′)
5-10-15-20-25
KBS (53/35#)

Leslie

Leslie

50 Responses

  1. Mobility
    WU x 1 + 500m row
    Group Mobility

    Back Squats (nice sharing the bar Alaina, Laura and Heidi)
    5 sets @ 70%
    [email protected]#, 120-120-120-120-120#

    WOD:
    25-20-15-10-5
    Wall Balls (10#@10β€²)
    5-10-15-20-25
    KBS (35#)
    Time: 8:47

    Thanks Shane. Good job everyone!

  2. Adam

    Mob & Warm Up x1 plus 500m row

    Back squats (x5)
    95-115-135-135-135-135

    Wall balls
    25-20-15-10-5 (14lb)
    KBS
    5-10-15-20-25 (35lb)

    Time 8:03

    Awesome class Shane. Good job everyone

  3. Patrick D

    Bach squats x 5
    5 sets @ 70%
    Warm up @ 135 then 5 sets @ 165#

    25-20-15-10-5
    Wall Balls @ 16#
    5-10-15-20-25
    KBS @ 45 #
    Score : 8:09

  4. WU x 1 + 500 M Row
    Group Mobility

    Back Squats
    5 sets @ 70%
    WU – 5 x 35
    5 x 70, 70, 70, 70, 75 (Ericka, Jen, and Kim, you rocked the FS! Thanks for sharing the bar)

    25-20-15-10-5
    Wall Balls (8# @ 10β€²)
    5-10-15-20-25
    KBS (35#)

    10:39 + legs like jello

    Nice work everyone. A shout out to Kim who is a new member! She was going to come to another class today, but found out that the rotation is the same at all classes and quickly changed her mind. #whyambassadorsaregreat πŸ™‚

  5. Heather S

    Fun wth the 8:30 class today!

    Back squat X 5 @70%
    (wu 95-115)
    5 sets @ 135 (yipes this was Patrick’s wu weight😳. Think there’s a tshirt about that!)

    Wod: Rx’d
    Time: 8:01

    We had three Heathers there this morning. I wonder if that’s a PR!?!

  6. Elba

    Back squats x 5 shared the bar with Shannon, always fun πŸ™‚
    @155lbs (15lbsPR)

    WOD
    Rx: 7:18
    Great race Shannon!!!

  7. Christie

    Back Squats
    5 sets @ 70%
    100# for 5 sets

    25-20-15-10-5
    Wall Balls (8# @ 10′)
    5-10-15-20-25
    KBS (30#)
    Time: 12:08

    Thanks Kevin for the class and push at the end. Wall balls continue to be an area of opportunity πŸ€”

  8. Steph H

    Mob
    WU x1
    500m row

    Group Mob

    Back Sq x5
    WU @ 35 & 85#
    5x 115#

    WOD
    25-20-15-10-5
    Wallballs(8#)
    5-10-15-20-25
    KBS(35#)
    Time: 9.20

  9. Back squats x5
    135-175-175-175-175-175#
    Thanks Marcel & Chantal for getting me to focus on not dropping too low!

    WOD Rx:
    6:30 (unbroken)

    1. Heidi

      Anotther speedster….I keeping being more amazed as I go through todays comments at how fast the times are!

  10. Mobility
    WU x 1 + 500m row
    Group Mobility

    Back Squats
    115-115-115-115-115#

    WOD:
    25-20-15-10-5
    Wall Balls (14#@10β€²)
    5-10-15-20-25
    KBS (35#)

    Time: 11:19

  11. Laura

    Back Squats
    5 sets @ 70%
    First set at 95, rest at 105#

    25-20-15-10-5
    Wall Balls (10# @ 10β€²)
    5-10-15-20-25
    KBS (35#)

    Time: 9:47

    Thanks Shane!

  12. Diane O

    Mobility
    WU x 1 500m row
    Group Mobility
    Back Squats
    35-45-50-55-60

    WOD:
    25-20-15-10-5
    Wall Balls (6#@10β€²)
    5-10-15-20-25
    KBS (25#)

    Time: 11:39
    Wowsers……that was a tough one…..but got it done!

  13. Gilles

    mob wux1+500 m row
    back squat x 5
    135×5 185×5 205×5
    205×5 205×5 205×5
    WOD
    25-20-15-10-5
    wall ball 16#
    5-10-15-20-25
    KBS 50#
    time 8:40

  14. Francis Landry

    WU x 1 + 500m row
    Group Mobility

    Back Squats
    5 sets @ 225#

    WOD Rx
    25-20-15-10-5
    Wall Balls (20#)
    5-10-15-20-25
    KBS (53#)
    Time: 11:26

  15. Heather B

    Back Squats
    5 sets @ 115#

    25-20-15-10-5
    Wall Balls w/ 8#
    5-10-15-20-25
    KBS 20#

    time = 9:39

    Ball was a good weight, could go for 25 on the kettle bell next time.

  16. Stacey

    Back Squats
    4 sets of 5x @ 80# . Ran out of time because I took a long time to do math.

    WOD: 11:32 with 8# ball and 20# KB
    That was very difficult. I wanted to quit approximately 32 times.

  17. Marcel

    Mobility
    WU x 1 + 500m row
    Group Mobility

    Back Squats with Cara

    5 sets @ 70%

    [email protected] 135# – Rest at 175# which Cara made look way too easy!

    WOD:
    25-20-15-10-5
    Wall Balls 20# scaled 16#
    5-10-15-20-25
    KBS 53#

    Time: 10:43

    Felt rather gross after this one.

  18. Vince P

    Mobility, Warm Up, & 500m row

    First time doing back squats (x5)
    45-45-95-105-115-135

    WOD
    25-20-15 Wall balls (10#)
    5-10-15 KBS (35#)
    DNF last two rounds, out of time (12′)

  19. Melissa Hickey

    Mob & Warm Up x1 plus 500m row

    Back squats (x5)
    75# x 1, 80# x 5
    Thanks for sharing the bar Joanne!

    Wall balls
    25-20-15-10-5 (6#)
    KBS
    5-10-15-20-25 (25#)

    Time 10:03

    Cashout 200m run!

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