September 2022

Preview of Programming Focuses this Month

• Strength Cycle: Overhead Squat 1RM. Strict Press, RDL, & Chin-Up Hypertrophy

• Notable Benchmark Workouts: “Death By”, “1 Mile Run”, “Karen”, Open Workout

Community Highlights/ Announcements

• No scheduled classes Labor Day (Monday September 5th, Limited Club Hours 8am-6pm)

• CF 307 ROCKED the Rumble in the Hills! Coach David, Tannar G, and Megan S brought home a 1st place finish in the RX Division, while Coach Kyree, Coach Collin, and Cam C also repped the 307 very well.

• 307 Olympic Lifting Class with Coach Erin. Every Tuesday and Thursday @5:30 PM. Open to all levels of lifters, slower paced, highly technical, educational packed class.

Upcoming Events

• Birthday Bash coming back for Year #2! (11 year anniversary). Saturday October 15th. Details and Registration coming soon… 

• Back to School Bring a Friend Day! September 13th (all classes). Free drop-in partner workout for anyone interested in getting back into some healthy habits with good people. 

• Koda Games CrossFit Competition October 7th and 8th. Lafayette, CO. Team of 3.

307 Athlete - Fall Courses

Session 1: Sep 19 - Oct 12 (4 weeks)
Session 2: Oct 24 - Nov 16 (4 weeks)

Varsity | Ages 12-14
with Coaches Lisa & Barb
Mon/Wed | 3:30pm

Jr Varsity | Ages 8-11
with Coach Sam
Mon/Wed | 4:30pm

Cubs | Ages 4-7
with Coach Kyree
Mon/Wed | 5:45pm

Sign up at 307athlete.com

Sleep is your Superpower.

Why it is important, and how to get more of it.

Unfortunately most adults go through life feeling sluggish, struggling with their weight, and lacking motivation. Poor diet and inactivity are not the only culprits to blame for these feelings, sleep deprivation plays a big role.

More than a third of adults get less than 7 hours of sleep per night, the minimum needed to keep the risk of health problems at bay. That is not even considering sleep quality, which is arguably just as important as quantity. 

Whether we want to admit it or not, we all go through different seasons in our life, and in each season our personal health usually is the first to take the backseat. Night owl, early bird, new parent, night shift, hectic work travel. All of these can make it hard to get good quality and quantity of sleep needed, but also can be mitigated with the following techniques. take a quick check-in with ourselves to see if we are or have been sleep deprived. 

If you are experiencing these symptoms on a regular basis, you may be sleep deprived. 

1. Your mind feels foggy (what we learn and experience gets cemented into our brains when we sleep)

2. You are unhappy (when we sleep we produce fresh neurotransmitters and regulate hormone production)

3. You are getting sick a lot (when we don’t sleep, our inflammation and vulnerability to viruses goes up)

4. You are struggling with your weight (poor sleep is linked to excess body fat)

5. Your workouts feel too hard (our bodies use sleep as an opportunity to refresh our bodies neurotransmitter levels and remove energy depleting metabolites)

No matter if you are experiencing one or all five of the above symptoms, starting your day with sleep in mind is a different approach that may lead to better health. This may sound counter intuitive, but your night time routine starts as soon as you wake up. This is due to your naturally occurring cycle called “circadian rhythm.” Circadian rhythms are physical, mental, and behavioral changes that follow a 24 hour cycle. These processes respond to light and dark and affect most living beings. More on Circadian Rhythms 

Here are a couple suggestions to better align with your circadian rhythm and get back on your body's natural wake and sleep cycle in order from AM to PM. 

1. Be awakened by light. Naturally raises cortisol and promotes a relaxed feeling.

2. Get moving. Put your feet on the floor, avoid snooze buttons.

3. Find sunshine. Light exposure sets your daily melatonin rhythm, increases wakefulness during the day and helps your body gear down at bedtime.

4. Be careful of alcohol and caffeine. Caffeine after 2pm, and overconsumption of alcohol can disrupt deep sleep.

5. Exercise. Regular exercise helps normalize our bodies 24 hour clock, and helps optimize our hormone levels.

6. Limit fluids before bed. 

7. Clear your mind: whatever thoughts are in your head, write them on paper.

8. Hit the Pillow. Aim for 7-9 hours. 

A couple added tips to specifically optimize your sleep environment for improved sleep:

1. Turn off screens. Remove your eyes from artificial light 30 minutes before bed. Electronic device screens disrupt our production of melatonin, which ensures deep sleep and helps regulate metabolism. 

2. De-stress. Stretching, meditation, prayer, and reading can help downregulate and activate calm down chemicals. 

3. Take a bath or shower. Warm water can help us relax, throw in some magnesium based epsom salts for muscle relaxation and a potent sleep combination.

4. White Noise. Your bedroom should be peaceful, white noise machines can help reduce noise disruption, especially in larger populated areas.

5. Set your room to the appropriate temperature. Most people sleep better when it is cool (around 67 degrees F)

6. Make the room as dark as possible. To maximize melatonin production, cover your windows and keep your phone face down.