Currently I’m assigned to graveyard patrol working 7p-7:20a on Wednesday, Thursday, and Friday. 18 months ago, I had a really hard time with night shift. I slept horrible and never felt caught up. It’s only been a month so far, but I’m doing much better this time around. I changed my training schedule to get days off when I’d be most exhausted. I’ve been getting 5-6+ hours of sleep on my work days. A lot better than the 4-5 I got the last time I was assigned to the shift.
I’ve taken up an interest in what happens to the body when you sleep because my sleep patterns are so fucked up. Everyone knows the importance of sleep for mental and physical recovery. Did you ever think about how many calories you burn while you sleep? I did a little research and figured out that I burn 80 calories an hour sleeping. I burn 80 calories or more an hour doing absolutely nothing. This sounds even better than 7 Minute Abs!
I got this from fitday.com:
“During sleep, a person's weight and the number of hours he/she sleeps determine how many calories are burned. Normally, a person burns about 0.42 calories for every pound in one hour of sleep. For instance, a 150 lb. person burns about 63 calories in one hour. If this person sleeps for eight hours total, he/she burns 504 calories for the whole duration. Just multiply the average rate with every pound of weight and number of hours of sleep. Therefore, the heavier a person is, as well as the longer a person sleeps, the more calories are burned.”
I did the math. On Saturday night, I slept for 11 hours. It was amazing, but I was still tired when I woke up. I weigh 192#. 192 x .42= 80.64. Damn! 80.64 calories in an hour. 80.64 x 11= 887.04. Holy shit!!! I burned 887 calories lying in my bed under the covers and curled up with Chyna's stuffed animal pillow that she left behind for the weekend. (His name is Roy.) 
887 calories.... AMAZING! Imagine if I had to burn 887 calories on a rower (which isn’t exactly how much you burn but you get what I mean). It would probably take me the same 11 hours since I’m a short shit who can’t row very fast. That’s a lot of work. I think we would all agree that sleeping is sooooo much easier than rowing.
So what does this mean to you? Everyone is looking for the easy way out when it comes to burning up those calories. We are changing our programming once again. We will now sleep for an hour during each group session. Bring a pillow and a blanket. We will start selling One World sleep gear in the pro shop. One World pajamas anyone???
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We'd like to announce a promotion for all members of One World (Krav and CrossFit). From now on, if you get a friend to sign up at One World, you will get one month membership dues free. This is an unlimited number. We sign up 5 of your friends, you get 5 months free. I will clarify that "sign up" is defined as One World collecting one month of membership fees from your friend. We have had issues in the past where peeps do their 3 introductory sessions, but then don't sign up.
One World is also offering another deal. For the next three months, whenever you get someone to sign up, you will get a raffle ticket. On May 15th, we will draw one winner's name. That person will get one year of membership for free.
Time to get your friends and family to the gym!!!
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WORKOUT 2/10/2014
- Back Squat- 5@60% / 5@65% / 4 x 4@73%
- Press- 3/3/3
Then....
I had the joy of doing this with Neal Maddox on Sunday. Enjoy!!!
Complete 3 rounds for time of:
- 30 wallballs (M:20#-10'/W:14#-9')
- 15 burpees
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8 WEEK WEIGHTLIFTING CYCLE by Catalyst Athletics
Day 36
- Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
- Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
- Back Squat - 70%x3, 75%x3, 80% x 3 x 3
- Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2
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