Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Dan]

ps cortisol is why i gave up my long love affair with coffee, oh how I miss her.

[adrian]

Had a quick look at those thanks Matty.

For some reason powerpoint notes automatically make me start feeling sleepy, will look at them later but all looks interesting. How do you apply it to your own training when you are doing multiple wods a day, not really heavy/light periods etc?

Mark - CF is stressful, like Rob and Dan have pointed out hormonal issues will fuck with your sleep, as well as your body comp goals which I noticed you were having trouble with.

[Mark]

Matty.. worked a treat I fell alseep almost immediatly - seriously good info.

I think issue with me is recovery. over-reaching and under-eating as since moving to 80% Paleo/Zone. Since I moved from a self regulated plan to a regimented system like the zone it's been much better.

So big push to November, time spent on the beach so better start getting some muscle on and some fat off.

[Mark]

ps cortisol is why i gave up my long love affair with coffee, oh how I miss her.

I shudder at that statement..I'm not giving up my rancillio for nobody!

[Mark]

Actually that's a good point re-warm ups and finishers..

usually if the wu involves pullups I'm generlly fatigued by them before I even hit the wod as I'm a beginner and pullups aren't great though improving.

Finishers..well I never knew they were optional - normally I'm totally fragged by a WOD and perhaps this is causing some of my woes and will always hold back some so I can complete the finisher rather than hitting the WOD @ full intensity?

[Mark]

Fran IS an over-reach when you are struggling

[Joel]

Mark,

A few ideas from my doctor re sleep and exercise.

- exercise in the morning and eat well throughout the day. Avoid night time workouts and see if it makes a difference.
- try ice baths to cool core temperature
- max 2 high intensity sessions in two days (go to one on, one off if that works better and sub lower intesity exervcise like a jog instead)
- back off on the application (instead of 100% all the time take some work outs at 85-90%)
- schedule a day of yoga/stretching a week
- have good post work out nutrition
- he mentioned something about Glycerin but I can't remember exactly what (Adrian/Dan you know anything about this? was in relation to adrenalin)

Foods to help you sleep
Honey
Banana
Almonds
Milk (don't tell Dan...shhhh)
Go for lower protein intake at night apparently

I've been smashing bananas/honey and a bit of protein post workout and trying to exercise more in the morning. Seems to be working much better. I'm at least getting some sleep at night which was better than literally none I had been experiencing lately.

It's something you've got to get right otherwise you end up walking around like a zombie for a few days and incapable of backing up WODs.

[Mark]

Thanks Joel,

I have found that gradually my sleep has improved and work with a 1 on 1 off with rest on weekends and that has made a big difference.

Morning workouts aren't for me as I'll be up before 5:00 and travel time is just too much that I'd be compromising my recovery by not having enough sleep.

Focussing on getting the mix right (food/WOD/recovery) and it seems to be helping a fair bit, still wake up a bit not not the bi-modal sleep pattern - waking up very active mind and fall asleep a few hours later.

[adrian]

Dunno anything about glycerin. But a magnesium supplement might help with muscle relaxation and sleep. I'm currently taking a supplement that contains mg, calcium, potassium and a bunch of other minerals.

[Mark]

Is that the liquid plant derived 75 minerals one? I have it but slack on taking it..the liquid fish oil is the only thing I seem to have built into my routine.

Sleep seems to get messed after a hard WOD - last night for some reason was torturous and definaitely messed up my sleep again although thankfully not getting the stupid mental alertness at 2 AM.