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May 3, 2014
12:00 pmto2:00 pm

mobilityOwner/Operator Ian Starr along with Lauren Berndt PT will be presenting a 2 hour seminar covering the overarching principles of mobility and movement and how to service your body for longevity and performance. Topics will include:

  • The movement and mobility system
  • How to properly organize and stabilize your mid-line
  • Creating torque and structure through the system
  • Explanation of the benefits of and uses for foam rolling and lacrosse ball trigger point release to improve soft tissue mobility
  • Focus on glutes, IT band, quads, hamstring, gastroc, anterior wall stretch and thoracic spine mobility for foam rolling
  • Focus on rhomboids, trap, glut medius and minimus, piriformis, psoas, and pecs for lacrosse ball work
  • Information for the group on research available to support the use of these tools in improving soft tissue mobility

Seminar is free for CFL members and their guests. Non-members may register here for $20.

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Sleep is the most important part of recovery when it comes to illness, depression, stress and especially training. In regards to weightlifting, without quality sleep, weightlifters cannot properly recover and reach their full potential. There seems to be a lot of misconceptions about sleep and sleep cycles, so hopefully this article will clarify a few things so you will be able to get the most out of your sleep, which will result in optimal training.

As seen in the included graph, there are several different stages of sleep: Stages 1, 2, 3, 4, and REM. Most people seem to think that a typical sleep cycle consists of only one cycle through the stages. As you can see in the image above, the stages of sleep actually cycle throughout the night depending on the duration of asleep.

When you initially go to sleep, you soon dip into stage 1. Over the next hour, the body will go into deeper sleep until it reaches stage 4. As stage 4 ends, you will transition out of the deepest part of sleep and reverse back into the lighter stages until you hit REM. REM occurs about 2 hours after initially falling asleep. Some people think that REM sleep is the deepest period of sleep, but as you can see in the diagram, stage 4 is actually the deepest period of sleep and REM is the closest to being awake the body will be in the sleep cycle. While REM is where most of your dreaming takes place, it is actually the period of sleep where you are closest to being awake.

The body typically goes into stage 4 only two times in a full 8-hour sleep cycle. After two full cycles of stage 1-REM sleep, the body will cut out stage 4. After three cycles, the body will cut out stage 3. The body will continue to go through two cycles of stage 2 and REM before you awake naturally.

If you are not getting 8 hours of sleep per night, you are not completing the cycles of sleep and thus not optimizing your recovery. It is impossible to overcome sleep deprivation through any other recovery method. If something helps, the results are merely temporary. In an ideal world, 8 hours of sleep would be a regular occurrence and there would be no need for sleep studies and articles because everyone would be getting enough rest for recovery. In a fast-paced world filled with work, family and other obligations, sleep isn’t always a priority.

Most weightlifters in this country have things other than weightlifting in their lives, such as careers and families to support. They may work a typical 8am-5pm job, participate in family activities, and eventually train in the remaining hours left in the day. In most cases like this, a person is very unlikely to get in a full sleep cycle of 8 hours.

There are some things to take into consideration if you absolutely cannot get a full 8 hours of sleep per night. Often times we set our alarms to go off at the last possible moment so that we can wake up and still make it to work on time. It makes sense to us to do this. More sleep = better sleep, right? 5 hours and 35 minutes must be better than 5 hours and 5 minutes. In actuality, quantity of sleep may not be optimal for your sleep cycle and productivity if you are getting less than the full 8 recommended hours.

The least optimal period of sleep to wake up during is stage 4. Stage 4 is the deepest period of sleep and if you wake up out of stage 4, you are likely to be disoriented, groggy, and even have a headache. An example might be on a night where your house alarm goes off and you wake up out of a deep sleep with a headache and it takes a few minutes to figure out where you are and what’s happening. The pattern follows from least to most optimal to wake up is stage 4, 3, 2, 1, REM (stage 1 and REM being the most ideal stages during which to wake up). The deeper the period of sleep you are in when your alarm goes off, the more groggy, disoriented and less productive you will be that day.

When you wake up out of deep periods of sleep continuously, you are subconsciously telling your body that you no longer need deep periods of sleep. Sleep disorders are likely to occur because of this. If you are regularly able to wake up during the lighter periods of sleep, productivity is higher and you will find yourself much more alert and feeling well-rested throughout the day.

For instance, if you only had 5 total hours to sleep, it would be more ideal to wake up at the end of the REM cycle which should occur at only 4 hours 15 minutes than to wake up at any point between 4 hours 15 minutes and 5 hours since your body will be in a deeper stage of sleep in that final 45 minutes. Another thing to realize is that the first 4 hours of sleep is where most of the deep sleep happens. As the sleep cycle continues, you will spend less time in deeper periods of sleep and more time in REM sleep.

So, of what use is this information? This is a weightlifting website and this is an article about sleeping. My suggestion is that if you know you will not be getting a full 8 hours of sleep, you should utilize the sleep stage chart and set your alarm for a time that gives you a good chance to wake up in a lighter period of sleep, even if that means you will get less total sleep. You will find that you will feel more refreshed and be more productive. Training (and other aspects of your life) will go better if you wake up in the proper part of your sleep cycle.

Products are continuously being developed regarding this subject. Eventually, you will be able to purchase a product that allows you to set a time interval and it will know when during that time interval is most optimal to wake you up. These are called smart alarms or sleep cycle alarms. Until then, you have the most control over your sleep intervals. A simple sleep chart and proper planning may make the difference in how you train and recover to the best of your ability. Give it a try and the results may surprise you.

Sleep well, eat well, and train hard!

Article from Travis Cooper/Catalyst Athletics

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Symmetry continued…

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GaryGreat mechanics Gary!

 The most difficult thing is the decision to act, the rest is merely tenacity. –Amelia Earhart

All Levels
A. Bend
T1&T2: 2 Handed DB Deads @ 3011, 6-9 reps, 4 sets, rest 1:30-2:00. Make sure your coach helps you understand how to load the posterior chain. More bend, less squat.
T3: Dead @ 2011, 6-8 reps, 3 sets, rest 2:00. Heavier than last week.
T4: HPS Complex: 1 Pull, 1 High Pull, 1 HPS x 5. Small builds in weight each time. Rest as needed.

B. OTMEM 12:
10 Hollow Body (Tap, Tap)
20-40 UB DU’s/DU’s/Singles

Rest 5 minutes

10 KB Snatch
12-15 Sit-Ups

20 PC
20 FS
20 PS
20 Push Press
20 OH Squats

3 Burpees every minute.

Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts

B. AMRAP in 10 Minutes @ 65-75%:
5 Pull-Ups
10 Push-Ups/Negatives
15 Squats

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KellyEven more balance

“Yesterday is but a dream, tomorrow but a vision. But today well lived makes every yesterday a dream of happiness, and every tomorrow a vision of hope. Look well, therefore, to this day.” — Indian Proverb

All Levels
T1&2: 20-60 Second Squat Hold, 4 Sets, Rest 60 Seconds. Find your threshold in a perfect position on the post.
T3: Front Squat @ 32×1, 6-10 Reps, 4 sets, rest 60-90 seconds.
T4+: Front Squat @ 30×1 3-6 Reps, 4 sets, Rest 90 seconds.

A2.Upper Push
T1: 30s FLR to 5-10 Second push up negative 4 sets, rest 60 seconds.
T2: DB Incline Bench @32×2, 8-12 Reps, 4 Sets, Rest 60-90 seconds.
T3+: CG Bench @20×1, 4-7 Reps, 4 sets, Rest 90 seconds.

B. AMRAP 10 Mins @ 80-90% (65-75% Fitness Pace):
200M Run
12 No Push Burpee
8 Lateral Step ups
6 Unbroken Wall Balls

Rest 7 mins Working on Hollow Body, Handstands against the wall, Free Standing.

AMRAP 10 Mins  @ 80-90% (65-75% Fitness Pace):
200M Run
12 No Push Burpee
8 Lateral Step ups
6 Unbroken Wall Balls

A.Deadlift Practice

B.OTMEM for 10:
5-7 Ball Slams (even)
30 Single Unders (odd)

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DSC_0080What happens at 7 pm class stays at 7 pm class. Sort of.

“It’s not what you look at that matters, it’s what you see.” Henry David Thoreau

All Levels
A. Upper Pull
T1: Assisted Pull-Ups @ 3111, 4-7 reps, 4 sets, rest 2:00. Finish with 30-50 BB Barcep Curls.
T2.: Assisted Pull-Ups @ 21X1, 5-7 reps, 4 sets, rest 2:00. Finish with 30-50 BB Bicep Curls.
T3: Max strict Pull-Ups in 5 minutes.
T4: 8RM Powell Raise each side @ 3011. Rest as needed.

B1. 2 TGU’s (RT/LT), 5 sets
rest 30 seconds
B2. 50M Heavy Farmers Carry, 5 sets, Rest 1:00.

C. 500M row time trial.

A. Snatch Heavy Double For the day

B. Snatch Balance 3 Reps 6 Sets Rest 2:30

C. 50 Strict Chins For Time

Other Common Movements: Wall Ball, Rowing, Step-Ups/Box Jumps
A.Rowing instruction mechanics, WB, Step-Ups

B.4-5 Sets @ 65-75%:
10 WB Shots
8 Step-Ups
200 M Row

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