WOD:

2013 Reebok CrossFit Games Open Workout 13.1
17 min AMRAP
40 Burpees (jump to touch a target that is 6″ above your standing reach)
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Max rep snatches (210#/120#)

Post number of completed reps to comments. Don’t forget to submit your score on the CrossFit Games website so we can validate it.

Bringing Closure To Your Day

How do you wind down from a big day? Hell, how do you wind down from a regular day? This is a hard one for me. Things can get a bit crazy during the day. Once I get home from the gym, get some dinner and put the kids to bed…well then it’s time to hit the computer to do the daily blog post and catch up on any other administrative things I need to do…oh and an inordinate amount of Facebook (damn I love/hate that website).

Winding down is a really important way to kick off your recovery process, however. Our bodies make repairs while we sleep. If you are not winding down properly then you will not likely fall into a deep sleep very quickly which will negatively impact your ability to recover. Mark Sisson has some great tips on how to end your day.

Just as our mornings can mirror scenes of rampant pandemonium, evenings for many people are remarkably unhealthy in their own right. We collapse and barely move from the couch. We spend hours in front of media entertainment, basking in blue light way past our intended bedtimes. We succumb to the day’s stresses and take them to bed only to lose the chance for mental rest as well as physical relaxation. There’s a better way of course. It doesn’t take much hoopla or energy to make for a healthier or more Primal evening, but the benefits will carry us through the night hours and then some.

Read more: 12 healthy ways to end the day