Friday

"For to set the mind on the flesh is death, but to set the mind on the Spirit is life and peace."
Romans 8:6 

Strength
OHS 5x5

then

50-40-30-20-10 reps of:
Back extension
Push-ups

Thursday

"Be still before the LORD and wait patiently for him; fret not yourself over the one who prospers in his way, over the man who carries out evil devices!"
Psalms 37:7 

Active Recovery

LSD run or fin swim

then

Cold water immersion 10 mins.

Why Sleep Matters More than Your Training: Part I

In the business world many say the key to success is location, location, location! Well in the training world, for those that truly know it, the key is recovery, recovery, recovery! In this three part series, I will bring to light and uncover why good quality consistent sleep is indeed king, and why it is in fact more important than your actual physical training. Bold statement you say? Well read on my friends…

Training or Recovery?

Most people think that working out hard consistently is what makes us “Bigger, Faster, Stronger” - this is a common misconception. Smart, balanced training is most definitely part of the equation, but believe it or not, it’s a smaller factor than most think. In reality, we get fitter, stronger, and healthier by exposure to a stimulus (smart training) followed by the proper recovery, post training. All of the positive physiological effects we desire from exercise actually happen when we recover, not when we train! Proper recovery means taking care of your body when you’re not training i.e. a solid foundation of sleep and nutrition. Without proper sleep and nutrition you can kiss your weight-loss/fitness goals goodbye. 

Human Growth Hormone (HGH)

Which brings us to HGH. Human growth hormone is produced by the pituitary gland and is responsible for promoting growth in children and adolescents. It also assists in regulating body composition and fluids, muscle and bone growth, and metabolism. Your body produces small amounts of HGH approximately every two hours. By far though, the largest amounts are secreted in the deeper cycles of REM sleep at night (Derrickson & Tortora, 2010). Human growth hormone does numerous “magical” things for us. All of the positive physiological adaptations that we desire from exercise really happen when HGH is released, thus signaling specialized cells in the body’s tissues and organs to perform including:

• Cell and tissue repair (re-building those micro-tears in your muscles from training)
•  Improving muscular endurance
•  Increasing cardiorespiratory fitness
•  Maximizing fat burning and increased metabolism
•  Strengthening ligaments and connective tissue
•  Strengthening bones with increased density - weight bearing exercises specifically, are CRUCIAL for women especially since they are much more prone to osteoporosis in their latter years than men (Derrickson & Tortora, 2010)

Without good quality, consistent sleep your body simply will not positively adapt to the stressors of your training. So remember that it’s really about what you do the 98% of the time when you’re not training that really drives success. That being said, our egos most definitely factor in to this work/rest equation. It may be/seem easier for some to put in hard work than it is to say “Today, I’m going to take it easy.” So listen to your body if you’re truly not recovered then do something fun, light and low impact, or work on some skills. You’d be better off taking a day of active recovery and coming back stronger and well rested the next day. 

-Tyler Holt

References

Derrickson, B., & Tortora, GJ. (2010). Introduction to the human body the essentials of anatomy and physiology. Hoboken, NJ: John Wiley and Sons Inc

Tyler is a proud father and family man to the core of his being. He is a fellow Coast Guard Helicopter Rescue Swimmer Instructor, more importantly - a great friend, and also a long time enthusiast for all things physical and challenging. Interestingly, Tyler was not involved in sports in high-school, but rather spent his time running and weight lifting. At age 19, after deciding to become a Coast Guard Helicopter Rescue Swimmer and not knowing how to swim, he began training with a purpose. 

Since then he's become an enthusiastic advocate of "Intuitive Training," a methodology that involves assessing one's energy and motivation levels on a personal level and then developing an appropriate and corresponding training session. This technique which requires the individual to be greatly in-tune and aware of himself has yielded some impressive physical/performance gains for Tyler, which he hopes to showcase in this year's CrossFit Games Open. 

With certifications through CrossFit, Cooper's Institute, Athlete's Performance and nearing completion of his BS in Health and Wellness Tyler has found a passion in training children. Passing on his knowledge in functional strength training and movement efficiency to the next generation is only one outlet Tyler has begun to expound upon. He will also be a contributing member to this site sharing his knowledge and experience for the benefit of the rest of us. Thanks Tyler! 

Wednesday

"For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace."
Isaiah 9:6 

Work Capacity

For time:

30x C+J w/heavy sandbag

then

10-20x Prowler push 30 yards

Rest as needed between each set

Tuesday

"The LORD make his face to shine upon you and be gracious to you; the LORD lift up his countenance upon you and give you peace."
Numbers 6:25-26 

Flexibility/ROM Drills
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest

then

Peg board, campus board, or finger board work
Foam roll

These days it's easy to get caught in the constant current of distractions in life. Driven to perform, enslaved to technology, numb to reality, and focused on everything instead of one thing. To help keep myself in check I periodically reassess myself and try to abide by a few simple tenets:

Work hard.
Study.
Learn skills.
Help people.
Train to last.
Read.
Pray.
Keep in touch.
Cook at home.

Monday

"God did this so that they would seek him and perhaps reach out for him and find him, though he is not far from any one of us."
Acts 17:27

Strength
Back squat 1-2-3-4-5-6-7 @ 1.5% BW
Complete 1x 20' rope climb no feet and 1x 20' rope climb w/feet after each squat set 

then

Incline DB bench press 5x5
Complete 20x strict toes-to-bar after each set

Stamina
10 Rounds for time:
10x Sumo deadlift high-pull 70# KB
10x Ring dips

Friday

"And a harvest of righteousness is sown in peace by those who make peace."
James 3:18 

Strength

3-3-3-3-3 The Exercise* 

then

21-15-9 reps of

HSPU's

Ring dips

Push-ups

*The exercise consists of a combo of 1x hang squat snatch and 1x OHS

Thursday

"Repay no one evil for evil, but give thought to do what is honorable in the sight of all."
Romans 12:17 

Swimming
500m finning
10x 50m sprints every minute on the minute
Underwater weighted walk 25m, repeat 4-6 times
5 minutes bobbing 12 foot depth
Practice 50m underwater swims

Wednesday

 

"But I say to you who hear, Love your enemies, do good to those who hate you"
Luke 6:27

Work Capacity

For time complete 20-18-16-14-12-10-8-6-4-2 reps of KB swings and push-ups. After each number set sprint 100 yards pulling a sled loaded with 50% of your bodyweight. 

Tuesday

"Salt is good, but if the salt has lost its saltiness, how will you make it salty again? Have salt in yourselves, and be at peace with one another."
Mark 9:50  

Flexibility/Durability
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest

then 

5 Rounds
12x Sandbag half moons
12x Slasher-to-halo
24x KTE's
1 min wrestler bridge

Monday

“Behold, God is my salvation; I will trust, and will not be afraid; for the LORD GOD is my strength and my song, and he has become my salvation.”
Isaiah 12:2

Strength
Bulgarian split squat 5x5
Heavy KB C+J 5x5
Deadlift 5x5

Stamina
20 Rounds for time:
5x Ring pull-ups (strict)
10x Push-ups
15x Squats

If you are pressed for time during the week and only have two days to train, try and complete Monday and Wednesday's sessions when you can and forget about the rest... Remember training is a means to end - not the end goal. Strength maintained throughout life will provide for longevity in physical ability and overall health by fortifying bone density, strengthening muscle tissue and joints, maintaining neuromuscular efficiency, metabolizing fat stores, and reducing stress levels. We all want to be healthy and develop and maintain physical ability. So as you start doing this remember to enjoy your health and utilize your physical ability - get outside and play, help others when you can, explore, partake in competition, fix things, and teach your friends, family, and kids to do the same.