Basic mobility is a must. Maintenance on your own equipment is not only your responsibility and duty to yourself as an athlete, it’s essential for peak performance and recovery. So come on out and see Joe. Topics he will cover include Assessment, Mobility and Corrective Exercises, as well as advanced Mobility and Core Re-Training.

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scimp on sleep. (Harvard)

**If you haven’t already, send me your t-shirt size if you’re in the Paleo Challenge.**

Paleo Challenge, Day 22.

Monday’s Workout:
SKILL: Pull Ups. WoD: 3 Rounds of 400m Run w/ 3 Rounds of 7 Ball Slams, 7 Box Jumps, 7 Push Ups

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu

Strength:

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu

“Elyse and Suzy”

Momma’s Quote of the Week: “What do I mean by concentration?  I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do” – Arnold Palmer

Bob Week’s Run across North Carolina featured in Sunday’s Charlotte Observer: http://www.charlotteobserver.com/2012/02/05/2979925/marathon-runner-faces-444-miles.html#storylink=misearch

Don’t forget to register for the 2012 Crossfit Games Open. The cost to compete this year is $20 and registration is open until February 22nd when the first workout is announced. You can register at https://games.crossfit.com/mygames/Once Registered you can join Team Ultimate Crossfit. The gym with the most athletes registerd to compete in this year’s Open will be rewarded handsomely. On Sunday, February 26, at 5 p.m. PT, the team with the most registered athletes will win tickets to the Games–as many tickets as registered team members–and have their affiliate fee waived for life.

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.