Thursday 9.12.13

SO YOU WANNA BE A MORNING CROSSFITTER....

When your alarm goes off in the morning, do you instantly fight the urge not to sling it across the room? Do you hit snooze 7 times before you actually get out of bed? Or have the math nailed down of exactly how many minutes it takes you to get dressed and out the door so that you don't have to wake up a minute earlier? We're not all the morning people that Phil tends to be: excited, energetic and ready to karate chop the world for that day (I'm not kidding, he has literally jumped out of bed into a karate stance with a "HI-YA!" before). But, working out early may be the best thing for your schedule. If you have trouble getting going in the mornings, here are a few tips that might help you out a bit:

1. Go to bed early. 

Hopefully this is a no brainer, but mostly likely the issue here is not that you don't WANT to go to bed early, it's that for one reason or another, you feel like you CAN'T go to bed earlier: "I'm not tired enough yet", "I have to get things ready for the kids to go to school in the morning", etc. Try this: if you want to move your bed time up, move it up 15 minutes at a time. Instead of trying to go from an 11pm lights out to a 10pm, try for 10:45pm. Get in bed, turn out the light, PUT DOWN THE iPHONE and turn off the TV. You need pitch black. Give yourself time to make that your routine. Once you can manage 10:45, shoot for 10:30. Even an extra 30 minute of sleep makes a difference when that 4:30AM alarm clock is going off! In other news, lack of sleep slows your metabolism, causes fatigue (duh), and slows recovery from your WOD. This moving-up-the-bedtime-thing might not be such a bad idea....

2. Skip the booze the night before.

Alcohol makes your body sluggish. Fact. If you have a drink or two on a regular basis throughout the week, you may not even realize that you're sluggish because that's become your "normal." I know it's not necessarily what we want to hear, but saying "no" to that glass of wine (or Jack and water, if that's how you're rollin'...) the night before you have to get up early can help put a little more pep in your step.

3. When you wake up, take a hot shower. 

"But I'm going to workout - why would I shower?" I'm not talking about a full blown shower, I just mean get the hot water running and stand in the shower for 45 seconds to a minute. Especially if you find that your muscles and joints are stiff in the wee morning hours, the warm water will help loosen things up, and WAKE you up, making that transition from the comfy bed to the gym a little more manageable. It's almost like your'e getting in extra warm-up time :) 

4. Get your stuff together ahead of time.

Just like the first day of school, set out your workout clothes and shoes so that your transition out the door is as seamless as possible. If you know that you can get up and have a smooth exit out of the house, you'll wake up anticipating a good morning rather than a frustrating/hectic one....which equals more likely to get out of bed.

5. Get some music going. 

Whether it's in your house or when you get into the car, if you can't hear "Don't Stop Believing" without busting out an air mic or air guitar, that needs to be on your Morning Drive to the Gym Playlist. Music has this amazing power to invoke extreme emotions and greatly effect our mood - so use that to your advantage! Figure out what puts you in a good mood in the morning and have your radio station or iPod ready. Pretty soon you may even start to look forward to those early morning jam sessions!

WOD
Power snatch (75/55) 10-9--8-7-6-5-4-3-2-1
Around the World Burpees 1-2-3-4-5-6-7-8-9-10