"Randy" leaderboard

 Today, you have an opportunity to get on the leaderboard. Go ham.

WOD for 121008:

Strength: Back Squat 10@60%, 8@65%, 8@70%, 8@75% -then-


"Randy" 75 Power Snatch 75#/55#

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Cumin Roasted Carrots from The Clothes Make The Girl

Ingredients: 6 carrots 1 tablespoon coconut oil, melted 1/2 tablespoon cumin salt & pepper to taste

Directions: 1. Preheat oven to 400F.

2. Slice carrots into 1/4-inch thick coins, place in a large bowl, and toss with melted coconut oil.

3. Sprinkle cumin, salt, and pepper over carrots, then mix ’til well-coated. Singe a verse of your favorite song so you don’t skimp on tossing time. The more you toss, the better they taste.

4. Spread in a single layer on a baking sheet and roast for 25-30 minutes (or longer), until tender and slightly browned. Bonus tip: Line your baking sheet with foil or parchment paper for easy clean up!

5. Taste great hot and cold. Bonus points if you spritz them with a little fresh lemon juice before eating.

Whole Life Challenge Weekly Challenge: Sleep

Last week's challenge was drinking water. It should have been a no-brainer for all of you; it's actually less water than we advise you to drink.  This week's is sleep- little bit tougher. From the website:

When it comes to training, you'll often think about the gym - weights, reps, sets, miles, time, etc. It's the obvious part. Do the work, stretch your body's capacity, and get results. One of the less obvious (and maybe most underrated) parts of training comes in the form of rest, most importantly in the form of sleep.

Sleep is your body's time to restore. It is critical for cell regeneration, for neurological performance, for your immune and endocrine systems, even for staying stress free. Without adequate sleep you are at best less effective, at worst, totally worthless. Lack of sleep has been linked to depression, inflammation, insulin resistance, weight gain, heart disease, diabetes, stroke, and high blood pressure. You've all probably felt it, grumpy or twitchy if you miss a little sleep, run down and foggy if you start to miss even just a little more. One of the biggest breakdowns is that if you miss enough, the way you feel starts to become "normal" and you don't even know there's anything amiss!

With respect to exercise, lack of sleep blunts your body's ability to repair bone and muscle -- it is quite possibly the most critical part of seeing the results you want from your exercise!

Your weekly challenge for Week 3 is to get at least 7 hours of sleep every day.

What does that mean? That means that every day, starting on your Sunday night to Monday morning sleep, you will accrue 7 hours of sleep daily. You will begin scoring yourself for this weekly challenge on Tuesday when you record your score for Monday and finish scoring yourself the following Monday when you are scoring yourself for Sunday (the sleep that you got from Saturday night to Sunday morning).

  • If you don't get a full 7 hours of uninterrupted sleep, you may accumulate the remainder during the day with a nap
  • You may count the beginning of your night's sleep when you turn off the lights
  • Suggested practice: don't use your bed for watching TV or reading. If you train your mind that the bed is where you go to fall asleep, you are more likely to fall asleep more easily.
  • Suggested practice: Set a strict bedtime and stick to it. Don't let your shows stop you -- Tivo them!
  • Suggested practice: If you can, don't set an alarm and sleep until you wake. You may be surprised to find just how much sleep your body needs!
  • Suggested practice: Start exposing yourself to less artificial light as the evening progresses. Blue light that is emitted by artificial light signals daytime to your brain.
  • Suggested practice: Practice meditation or mindfulness right before going to bed to "cool" your brain off before trying to sleep.
  • Post your experiences in the Weekly Challenge #4 forum to get support!

Get 7 hours of sleep each day next week and earn 2 bonus points!


Mobility WOD Epsiode 44, which includes a discussion of dehydration: