Category Archives: Words of Wisdown

3 Tips to Better Sleep

3 Tips to Better Sleep

Charlie Sims

1) Find a consistent rhythm. Try to go to sleep and wake up at around the same time every day.

2) Pray and Meditate. Find a place to put all those random thoughts that seem to find you once your head hits the pillow.

3) Exercise every day. Seek to finish each day physically exhausted.

Everybody knows these things, but most of us aren’t willing to apply them. We’re self-justifiers to the core. “This instance is unique.” “My situation is special.” “That doesn’t work for me.”

Don’t believe the stories that you want to keep telling yourself.

It could be about something as simple as sleep, or as complex as marriage. Most of the time, it’s not more information that we need. We have, in our phones, a collection of all the information ever compiled, and we’re still failing. We just need to put to use some of that information in a strategic manner.

Part of my job as a coach is to vet the information and present the most relevant stuff to the person I’m coaching. And then hold them accountable to doing what they’ve said they want to do.

Set up your free No Sweat Intro now.

The Good Old Days

I’m sitting here thinking back to when I first started CrossFit, and I’m getting all nostalgic…
 
Things are different now. Not bad, just different.
 
Early on, my buddies and I just built our own equipment. We had homemade wall balls, and homemade kettlebells, and our own pullup bars made out of galvanized pipe and hung from the rafters of Caleb’s garage.
 
I remember when we finally had a box to jump on. Three of them to be exact. We had 2 that were pretty short that we glued carpet squares to the top so that they could grip our shoes better and wouldn’t hurt as much if we missed and busted our shin on it. But we made a pretty tall one out of the crappiest wood we could find. I think it was because a 4×8 sheet of it was only $11 bucks, and we didn’t know any different.
 
But one day, we had the bright idea of seeing what our max height box jump was… We had to move out of the garage into Caleb’s driveway just so that we wouldn’t hit the ceiling.
 
I was getting pretty high when my left foot slid off the side of the stack of bumper plates we had loaded on top of the box. I ended up crash-landing on the hood of Caleb’s car, and then sliding onto the asphalt… It was pretty scary until I landed.
 
Everyone had a good laugh, myself included.
 
Don’t get me wrong, I love how far CrossFit has come, especially here at CrossFit Regeneration, but there’s something about those early days that make it super special to me. Sometimes, I miss the old days of CrossFit where we would open up the garage door, divvy out the equipment, make up a wod on the spot, and then use our shirt to slap away all the leaves and dog-hair off the mats before ruining ourselves with something that thought would be fun.
 
My friends and I here at Regen all have “the good old days” to one degree or another, and there are things we miss about them, but today promises to be just as special to our future selves if we allow it.
 
Live out the nostalgia today on purpose.

2 Habits to Start Today

A lot of you guys have been asking me about 2 of my recent nutrition habits. So, here’s the scoop.

First:
I drink a green smoothie Every. Single. Day. Every day. And I feel fantastic. It happens in one of two ways.

Best Option: 6-10 Oz Spinach, 2-3 Oz Kale, 8 Strawberries, 2 Tbsp Orange Juice Concentrate, 1 Scoop vanilla Whey Protein powder, and a banana, all blended. I freeze everything but the banana, and the protein. And I drink it throughout the day. (Usually at night, I share a little. Just ask Robin Berry) Also, ever so slowly, I’m planning on removing the sweets from it.

Alternative Option: Powder green supplement. Currently, I’m using Athletic Greens, but in years past have just gone with Amazing Grass.

I started the powders about 5 years ago when Moira C Fauth gave me a baggy filled with green powder (sketch…). My allergies are almost completely gone, and I’ve been legitimately sick only 2 times. I just added the smoothies within the last 8 months, and it’s upgraded my morning energy levels, and ability to focus.

Second:
I still struggle with eating right. I can totally relate to the struggle that many of you deal with on a daily basis. Sometimes, it feels like my self control button is broken. So I have been experimenting with purchasing pre-made meals. Still getting the timing down so that I don’t ever run out, but it’s working, and relatively affordable.

I’m using a service called www.Bitemeals.com.

The meals are yummy, have a constant variety (just like CrossFitters like), and fit nicely into a solid nutrition program. I’ll have some for sale here at the gym for $10 bucks if you want to give one a try.

Do this. Experiment with stuff. Report back.