Tips for Holiday Break – Sleep Edition

Brittany Malone • December 12, 2018

Last week, we quickly jot over some tips for easing back after the holiday season. These tips can totally work for staying consistent, yet sane during the season as well!

Here is a quick refresher in case you forgot…
1. Sleep… 8 hours is ideal. Consistency will help.
2. Nutrition and Hydrate… Doesn’t have to be complicated during this time, just doable.
3. Move… Get blood flow in some sort of way.
4. Mindset… Be realistic and OK with not feeling in the best shape. Instead of going for your fasted time, go for perfection in movement until you feel like you are ready to push hard again.

Let’s start diving a little deeper into each one though.

Starting with Sleep.

Yes, ideally you should be getting 8 hours or more of sleep. However, the holiday season is a hectic time, so it is understandable if some night you do not get 8+ hours.

What we do not want though is the stress of the season keeping you up and ruining your chances to sleep 8+ hours.

If this is you.. AIM FOR CONSISTENCY. This will help keep your sleep cycle in a routine, which will make it easier to fall asleep and allow you to sleep when you can.

Create consistency by…
– Going to bed around the same time every night.
– Implementing a sleep time routine.

If you pair these two together long enough, your body will naturally start winding down.

Creating a sleep time routine…
The point of this is to establish a routine that tells your CNS (Central Nervous System) that it is time to relax. Think of tasks that calm you down and start doing them around the same time every night.

Here is a list of relaxing activities that you can implement into a sleep time routine:
– Meditating
– Breath Work
– Journaling
– Reading (Pick a boring book though. You wouldn’t want to be going to bed all jacked up thinking about what is to come next in your book).
– Epsom Salt Bath
– Stretching
– Give yourself an oil massage

You can also pair one of these with a
Sleep Time Tea which contains adaptogenic herbs such as ashwagandha or valerian that help calm the body down.
SIDE NOTE: If you go to the bathroom frequently in the middle of the night, cut water off an hour or two before bed so it does not wake you in the middle of the night.

Athletes may also want to add a small bedtime carb snack to help bring down cortisol level and give the body recovery fuel.

Downregulating the CNS (central nervous system) takes time and work just like a muscle. Once you decide on your sleep time routine stick to it and build your muscle.

Need help putting together a sleep time routine or staying accountable? Email us!

 

Would rather listen than read?

2025 Makers Intramural Open

By Brittany Malone • February 11, 2025
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓ 
Did you do it at Makers CF? ✓✓ 
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
 REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers 
 +1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled 
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
 +1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
 JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
 AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Two men are squatting on the floor in a gym.

Murph: Should I scale?

By Brittany Malone • April 27, 2024
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally.  BUT THERE IS A WAY TO BE SMART ABOUT […] The post Murph: Should I scale? appeared first on Makers CrossFit.

Help, I need legging recommendations!

By Brittany Malone • April 22, 2024
This one is a little more geared towards the ladies of the gym, but it is a legit question. What legging are the best for CrossFit? With all the deadlifting, squatting, and running we do, I get it! We ain’t got time in the middle of a workout to wonder if the person behind us […] The post Help, I need legging recommendations! appeared first on Makers CrossFit.
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