| Sleep Over Everything If your goal is to put on lean muscle or improve your body composition, your training and eating will play a significant role in determining your progress. But there’s one other thing that plays a crucial part — your sleep. Studies have shown that sleep quality will impact not just muscle strength, but muscle hypertrophy as well. A single night of sleep deprivation can induce anabolic resistance, which is fancy science talk for “bye-bye gains.” Skimping on your sleep is the opposite of #GetBig. Even if you aren’t necessarily trying to add muscle, lack of quality sleep can lead to unwanted fat gain, which isn’t the type of #GetBig any of us are looking for. Research has shown that, on average, individuals who get less than 7 hours of sleep per night are significantly more likely to experience unwanted weight gain. One of the reasons this is so common is because sleep deprivation will mess with your hormones, which usually result in cravings and hunger queues that make it difficult for someone to regulate their diet in a way that is conducive to a lean physique. What it boils down to is that even if you train hard, follow the perfect hypertrophy program and get all the quality protein and carbs you need but you don’t get enough sleep, then you simply won’t #GetBig. THE WEEK AHEAD: Mon: Workout: Run, DB Farmer Carry Box Step-Ups, Alt. DB Goblet Box Step-Overs, Box Jumps Tues: Workout: Power Snatch, Bar Muscle-Ups Wed: Strength: Front Squats, Workout: Double Unders, Front Squats Thurs: Workout: Row, Up-Downs Over Rower, DB Floor Press, Sit-Ups Fri: Strength: Power Clean, Hang Squat Clean, Workout: Bike, Pull-Ups, Hang Power Cleans Sat: Workout: Burpees, Box Jump Overs, Wall Balls Sun: Workout: Run, Toes to Bar, DB/KB Farmers Carry, Alt Crossbody Mountain Climbers |
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by two-time Games champion Case Acree.
Every 5:00m for 30 minutes
Buy-In each round:
24 Cals on Bike
21 GHD Sit-Ups
Then…
Round 1: 18 DB Squat Snatch (50/35)
Round 2: 18 DB Hang Clean & Jerk (50/35)
Round 3: 15 DB Squat Snatch (60/40)
Round 4: 15 DB Hang Clean & Jerk (60/40)
Round 5: 12 DB Squat Snatch (70/50)
Round 6: 12 DB Hang Clean & Jerk (70/50)
Scaling Options:
- Scale back the weight on the movements to scale
- Decrease # of reps
Advice from our coaches:
The goal here is to increase overall intensity each round, despite the increasing loading on DB movements. Therefore, starting at a steady and sustainable pace is vital to make sure you don’t redline too quickly. Last two rounds should be near max effort.
#TUESDAYTREAT;
Former Members: Thinking about returning to CFML? Check your inbox and texts for a special offer this September. Check here
#WHATSNEXTWEDNESDAY;
Our Quarterly retests are coming up, a 1 day event to test a benchmark metcon and your body composition! Save the date: Sunday September 25th for Ardmore and Saturday October 1st for Wayne.
#SPOTLIGHTTHURSDAY;
Our Teens are CRUSHING it! We had four teens PR their Power Cleans this week with Coach Wendi. Great job Rotem, Colton, Madison, and Dash.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
AMRAP x 16 MINUTES
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)
Advice from our coaches:
- Keep an uncomfortable pace on the bike, but a pace you can maintain.
- Be conservative on the pull-ups. Larger sets will be a detriment to the hang power cleans
#SHOUTOUTSATURDAY;
CFML IS GROWING! CFML-Plymouth Meeting’s renovation is well underway. This week; new paint , Wodify install and retail finishes up. Whats next? New barbells and bumper plates! Questions? Chat us up at the gym or email Rachael, Coach Brian or Coach Chelsey.
#SELFCARESUNDAY:
Have you met Dr. Seema Bonney, M.D.?
Dr. Seema Bonney earned her Undergraduate and M.D. degrees through the prestigious six-year accelerated medical program at Jefferson Medical College in conjunction with The Pennsylvania State University. She went on to complete a four-year residency program in Emergency Medicine at the NYU Medical Center in New York City. She remains board certified in Emergency Medicine and has been actively practicing medicine for over 21 years.
Dr. Bonney is also Board Certified in Anti-Aging and Regenerative Medicine by the American Academy of Anti-Aging Medicine. She has completed certifications in bio-identical hormone replacement therapy (BHRT), gut health, cardio-metabolic medicine, immunology, and many others. Book an appointment here.
| Stuff your coach is reading, hearing, watching, using or buying Using Momentum in Your BMU There are some movements where momentum is your friend. Bar muscle ups are definitely at the top of the list. Learn how to use your momentum to your advantage to start popping right up onto the bar. KEEP THE MOMENTUM. The Shoes Trusted By the Elites in Madison Vellner. Malheiros. Khrennikov. Garard. BKG… and that’s just to name a few. Trusted by the best athletes in the world, the CXT-1’s were worn during 15 event wins. Pre-sale to get your very own pair is happening NOW… and they are selling fast. TOP TYR SHOES. Your Tight Hip Flexors Squats have so many benefits, but one unfortunate side effect can be tight hip flexors. It is also a hard area to specifically target for strengthening and mobilizing exercises…but it is possible. Here’s how to work your hip flexor muscles and build strength in your lifts. IT’S ALL IN THE HIPS. Collapsing In Your Clean Sometimes it all comes crashing down…on your chest when you are doing a clean. Dropping under the bar and catching it with your chest high can be a challenge, especially with a heavy weight. Watch Catalyst Athletics demonstrate how to make sure you’re strong in the receiving position of a clean. STAY STRONG. |