Wednesday October 10, 2018

Ryan Fulwider | wod | October 9, 2018| 0 Comments

To Sleep or Not to Sleep

I have recently been convicted that I need to read more.  It seems that I am either too tired, busy or watching TV instead.  I had also recently read a few blurbs about a book on sleep and how it impacts our lives.  So, I ordered the book, Why We Sleep by Matthew Walker, PHD.  I figured what better way to get myself to sleep better then to read about sleep before actually going to sleep.  Perfect.

It didn’t take me very long to read something that made me literally stop and think.  It’s something to ponder and I wonder if it applies to any of you.  We all have heard about 8 hours of nightly sleep that is recommended and I believe many of people play that off as a joke.  Or like the speed limit on the highway, we take it as a recommendation more than a rule and almost take pride in the fact that “I only slept 5 hours last night” as if it’s a badge of honor.

In the first Chapter alone Dr Walker states, “Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.  Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.  Inadequate sleep – even moderate reductions for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.  Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke and congestive heart failure.  Fitting Charlotte Brontes prophetic wisdom that a ‘ruffled mind makes a restless pillow,’ sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.”

Wow!  Are you kidding me?  While I know these are big and seem almost extreme examples it should make us think about prioritizing our sleep!

Coach Ryan




In 25 minutes, build to a heavy 1-RM Clean

Followed by:

Team of 3
Alternate Full Rounds:
3 Power Cleans 155/105
6 Box Jumps 30/24
9 Push-Ups

RX+ – 185/125
Masters RX – 135/95

Phoenix Fit


DB Lunge
3 sets
8/8 DB Lunges (forward)
8/8 DB Lunges (backward)
Rest 1:00

Followed by:

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories