As many of you know, I love the nightlife and I am quite the night owl.  As a night owl, I have trouble  getting my morning started and even just functioning when I roll out of bed in the morning. I know I’m not alone in this all-too-real struggle. I envy the early birds who seem to catch all the worms and are as chipper as can be as they start their day. Clearly, they’re doing something right, and considering that how you function in the morning can lay the foundations for the rest of the day—including your athletic and mental performance—it would befit us to follow some beneficial actions that can help us operate.  Here are a few things I have done and learned from the early birds:

 Drink Water
Here are solid reasons to drink a big glass of water right when you wake up:

·         It fires up your metabolism.

·         You’re dehydrated when you wake up.

·         Water helps your body flush out toxins.

·         You’ll eat less.

 The most important takeaway from this article is to stay hydrated! DRINK WATER! It seems obvious, but many people are in such a rush to get out the door and head to work that they forget that they’re dehydrated—since they haven’t had anything to drink since they went to bed. When you’re sleeping, your body performs a natural detox, so flushing your body with water in the morning helps to push the toxins through our kidneys and eventually out of us via urine. It is a long known secret that drinking water as soon as you get up, i.e. before eating anything, is a good way to purify your internal system. So, when you wake up, aim to get at least two cups of water into your system—one of which can be hot water with lemon before breakfast. The lemon helps to activate your digestive system to prepare to break down food, as well as to support the liver’s task of removing toxins from the body.

Attempting to incorporate exercise into a morning routine can be quite the challenge. Stretching -- can be especially useful in the early morning hours. Here are a few reasons why:

·         Improved Posture

·         Fewer Aches and Pains

·         Increased Blood Flow

·         Greater Amounts of Energy

We all could do with some added mobility in our lives, so what better way to get 10 minutes of extra stretching outside of the box then by doing it first thing in the morning? In fact, the morning is the ideal time to stretch, since your joints and muscles are likely stiff and tight from lying in the same position for hours. I think most of us will then head off to jobs that involve remaining in the same position for an extended period (desk jobs), it’s vital that we get 5-10 minutes of stretching done in the morning. Doing so will help to increase circulation, relieve stress, tension and improve your range of motion.


Things to avoid

Specifically, tv, phone, and email. Using electronic devices like e-readers and smartphones, or even watching television in or before bed can disrupt sleep. This is tough for me, and I believe for many of you, you have TV or check Facebook and Instagram. I know this might seem impossible to many of you, but do you want to be hustling through your emails and potentially get burdened with some disturbing news or be engulfed by a show in serious and you have to watch the next episode? What a horrible way to end your night! You want to be relaxed and calm before you close you eyes.

Sleeping in
You’re trying to build a set of new habits here, and sleeping in is not one of them. For starters, it leaves you less time to get ready for work. Secondly, how are you going to accomplish the valuable things listed above if you’re lounging under the sheets? If anything, you’re going to get up, feel groggy and tight from the extended time in bed, then rush through breakfast and getting dressed to get to work in time, leaving you stressed, agitated, and in a less than ideal state to be productive. I love a good lie-in as much as the next chap, but let’s try and savor it as a reward for the weekends, not a prerequisite to starting the day.


-Coach Vic



How to Start Your Day Off Right: Best; Worst Things to Do in ... (n.d.). Retrieved from

The benefits of drinking water in the morning - Quora. (n.d.). Retrieved from


What’s your favorite “healthy snack”?

Warm-Up 16

PVC then
3 Rounds
30 Double Unders
20 Russian KBs
10 Medball Cleans

Metcon (AMRAP - Rounds and Reps)

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees

Each team will get three stations – one work, and two rest.
While Teammate A is completing the couplet,

Teammate B is resting in the plank position, and

Teammate C is resting from the hang position on a pull-up bar. When

Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Out of Town WOD



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