Thursday, June 30, 2011

Standing up

Joni & Charlie

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WOD

CGO 11.2

as many rounds as possible in 15 minutes:
9 deadlifts, 70/45kg
12 pushups (with hand-release)
15 box jumps, 24/20"

compare to 31MAR2011.

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Rest in Peace to Flamingo, one of our beloved canine FCFers..



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Wednesday, June 29, 2011

A new program


Coming to Capitol Hill, Seattle July 11th.

Details here.

In the meantime, all classes will be CrossFit classes in July.

Who wants the next strength program and at what time of the day? Leave a comment please.

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WOD

CGO 11.3

as many reps as possible in 5 minutes:
1 squat clean
1 jerk

Rx = 70/50kg. Rx- = 60/45kg.

compare to 09APR2011.

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CrossFit West Santa Cruz discusses a Strengthening Weaknesses Strategy.

We usually recommend 'greasing the groove' after class, but this makes sense too!

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Tuesday, June 28, 2011

This Saturday!


T.T. Minor Playfield is a 10 minute walk from the gym! Everyone is welcome to join and we'll have some awesome things planned. Bring your own food/beverage- we'll have the big cooler.

Also, according to Kristina:


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WOD

10 rounds for max FORM and QUALITY:
5 pushups
10 second handstand

Utilize your knowledge of scaling to make these skills as hard or as easy as you see fit. Rings, parallettes, bottoms-up kettlebell- the possibilities are endless.

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The official fuel of FCF:



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Monday, June 27, 2011

Brush Your Hips

Amy

In a proper snatch, the bar will "brush" the hips on the way up overhead.

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WOD

CrossFit Games Open 11.1

as many rounds as possible in 15 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 18MAR2011.

Did you kill it? Post results to comments!

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http://en.wikipedia.org/wiki/Handstand

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Friday, June 24, 2011

PRIDE

Happy Pride Weekend!


We will run a normal schedule. Just remember that 11th is closed to traffic, so if you can, walk or bike to the gym this weekend!

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WOD

HBD Mark Beast!

Double Pyramid "HELEN" aka "HELL-EN"

for time
1200m run
63 swings, 24/16kg
36 pullups
42 swings, 24/16kg
24 pullups
21 swings, 24/16kg
12 pullups

This was one of the WODs of the 2010 CrossFit Games Championship.

Post results to comments!

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Time-waster:

http://animalsbeingdicks.com/

This isn't spam either, I swear.

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Thursday, June 23, 2011

Posing


Pose Method of running is a system for teaching human movement, by determining the key poses, and working with the laws of nature (like gravity) instead of against them.

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WOD

@ the field:
tabata sprints

OR

3 individually-timed rounds:
500m row
30 box jumps, 30/24"

compare sprints to 16MAY2011, compare and contrast row/bj to 31JAN2011.

Post results to comments!

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The Basics of Pose Running Techniques - The CrossFit Journal

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Wednesday, June 22, 2011

Paleo Rx tees



Jeff T. rocking his Paleo Rx shirt- have you picked up yours yet?

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 WOD

front squat 3-3-3-3-3

compare to 20JAN2011.

Post results to comments!

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Have you read this yet? (Especially our athletes doing the Rock & Roll Marathon this weekend)


Brian McKenzie, founder of CrossFit Endurance graces the cover of Competitor Magazine.

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Tuesday, June 21, 2011

Shoulder/Elbow/Wrist Prep


A fun drill that requires the hand balancer to push up against a force- it helps align all parts of the body into the proper "stack".

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WOD

for 10 minutes:
30-second handstand
30-second rest

then

max reps in 2 minutes:
- slam ball, 20/10#
- box jumps, 24/18"
- broad jumps, 6/4'

compare handstands to 29MAR2011.

Post results to comments!

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Joint preparation is a subject gymnasts take very seriously because they put themselves in positions we couldn't fathom. Ask this guy how much pressure is going through his elbows:



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Monday, June 20, 2011

Running Tomorrow

Beginning Tuesday the 21st we are running the running program (seewhatididthere?) and it's not too late to join!


The focus of the program is on skill development. On Tuesdays and Thursdays at 7am or 6:30pm you will learn how to run more efficiently to cut down on times, injuries and effort. Join the group and hone the proper method!

Special trail and beach runs on weekends!

The cost is $120 for members, $285 for non-members and $70 for one time a week.

Contact us if you have any questions!

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/ .7xBW
pullups

compare to 11JAN2011.

Post results to comments!

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The Paleo Rx nutrition challenge is wrapping up this week! Make sure that you turn in your "AFTER" photos (We're still looking to give away more prizes!). We're also extending the Food Donations until Friday.

Also remember to pick up your limited-edition 'PaleoRx' t-shirt at the gym as a well as a copy of the Paleo Rx Food Pyramid by Essie.

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Friday, June 17, 2011

Week 5 Newletter

Brought to you by Paleo Rx



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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/60kg
handstand pushup

compare to 11MAY2011. Is your back stronger? HSPU easier?

Post time to comments.

("FIGHT GONE BAD" tomorrow!)

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Your AW's Moment of Zen:


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Thursday, June 16, 2011

Farewell Natalie

Guess who's bound for West Point?

Pao, The Champ, AB

Stay badass!

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WOD

Natalie's Birthday aka "NO JOKE"

for time:
run 2 laps around the block
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
run 2 laps around the block

compare to 01APR2011. Were your runs faster? Are your handstands better?

Post time to comments. Tomorrow's WOD is "DIANE".

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REMEMBER TO BRING YOUR NON-PERISHABLES TO THE GYM- Feed the needy!

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This is for the homies are the gym. We know what you go through...



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Wednesday, June 15, 2011

Paleo Rx/Summer Solstice Party

Come join us for the end of The PaleoRx Challenge! Let's celebrate with some good eats and drinks, good music and even better friends! RSVP via Facebook!


All are invited, from PaleoRx, from FCF, and all friends! Bring something to share and let's hang out!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball shots, 20/14#

compare to 10MAY2011.

Did you rest less? Are you faster? Post time to comments!

(and yes.. I'm posting the WOD early. ONLY for this week though...)

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Fit Club - Hemispheres Magazine (via Jeff P)

Is this article flaming CF or praising it?

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Tuesday, June 14, 2011

The FCF Running Program

The long-awaited return of Running Program has arrived! Weather has finally improved, and we have revamped the program to provide an effective and high-quality experience for our athletes.

Don't let Barry beat you!

We look to bring the techniques and skills of elite runners to you. Our goal is to enhance speed, reduce effort, prevent injuries, and restore a love of running.

The six-week program is entirely focused on the skill of running, not improving work capacity (that's what CrossFit is for!). We are seeking to improve runners ability to maintain the optimal running position and optimal transition to run. Then we'll train you to do it at faster speeds and for longer distances. Athletes will learn to work with gravity and the other natural forces involved in running - not against them, which is the cause of injury and inefficiency.

Classes will start on June 21, and be held at 7am and 6:30pm on Tuesdays and Thursdays. There will open-invite events on Saturdays to fun runs, either on trails or at the beach.



Cost:
  • $120 Foundation CrossFit Members
  • Non Members: $285
A couple of notes:
  • Like our CrossFit classes, the same lesson will be held at two different times. You only need to attend one class per day.
  • You may attend a morning class on one of the days and an evening class on the other.
  • You don't have to commit to a class time, however consistency in time and day of attendance is appreciated.
  • If you can only do 1 of the classes per week due to scheduling difficulties, a discounted program of $70 is available, although frequency is an important part of the program.
Please contact Adam with any questions, comments or concerns: adam@foundationcrossfit.com

REGISTER HERE for the 7am classes.
REGISTER HERE for the 6:30pm classes.

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WOD

"GRACE"

for time:
30 clean & jerks, 60/45kg

compare to 09MAY2011. Have you become stronger? Faster?

Post results to comments.

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Are We Built To Run Barefoot? - The New York Times

Short answer: Yes, but not anymore.

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Monday, June 13, 2011

Happy (belated) Birthday Paolo!

Guess who JUST turned 25?!


These ninjas grow up so fast...

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WOD

"EL SANCHEZ"

3 rounds for time:
50 double unders
40 toes-to-bar
30 kettlebell swings, 24/16kg
20 jumping deck squats
10 5-sec handstands


or

"EL SANCHEZ SUCIO"

3 rounds for time:
50 double unders
40 toes-thru-rings
30 kettlebell swings, 32/20kg
20 jumping pistols
10 chest-to-wall handstand pushups

30-minute cutoff! Tomorrow's WOD is "GRACE".

Post results to comments!

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Paleo Rx Wrap Up / Summer Solstice Party is this Saturday!

The party begins at 5pm and we will be handing out your limited edition t-shirts while we enjoy the company of others with good food and drinks!

All PaleoRx participants, FCF athletes, and friends and family are welcome to attend. This is a social gathering for all!

See you then!

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Friday, June 10, 2011

MC5

Mini-Challenge #5 - all are welcome to donate. PaleoRx participants get a $10 discount on next month's dues!

donations accepted in the gym!

PaleoRx Mini-Challenge #5: Clean Out the Cupboard!
–Due by Saturday, June 18–

We are nearing the end of our PaleoRx Challenge and hope that you have learned how to fuel your body properly by eating real food. As our Challenge draws to an end, we hope that you will carry over some of those good habits as part of your new lifestyle. One of the things that may help you along the path, is to remove the temptations that may provoke your cravings. 

For this week’s mini-challenge, we are asking you to collect those foods sitting in your cupboards that do not fit your new lifestyle, and remove them OR donate them to those in need. That’s right, we’re talking about those non-Paleo items that have been taunting you for the past several weeks! Also, please consider cutting back on some Paleo items that you’ve grown an unhealthy addiction to, e.g. excessive amounts of coconut butter and almond butter!

(NOTE: By getting rid of temptations, we mean stuff that actually belongs to you, not others in your household.)

We’re not asking you to rid yourself of all non-Paleo items. Examples might be chips, cookies, pasta, mac&cheese, pancake mix, cereals, canned soups, peanut butter, hot chocolate, etc. We all have special circumstances, so we’re simply asking you to give consideration to what you have in your cupboards and pantry.

PaleoRx participants will receive a $10 discount towards next month’s CrossFit dues. (This will not be judged based on quantity of food items removed.)

How to participate:
  • Search through your food storage areas for items that are non-Paleo. Yes, check all those hiding places!
  • Consider whether or not you can part with it.
  • Collect the items together and take a photo. (see Garrett’s post)
  • Tell us how you feel about it.
  • Throw out perishable items, but also consider donating the rest to the local food bank. (We will start a food collection bin at the gym, benefitting Food Bank @ St. Mary’s.)
Already have a Paleo kitchen? Let us know if you’ve committed to it and take a photo of your “clean” cupboard. It will count toward the mini-challenge.

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WOD

"NANCY"

5 rounds for time:
400m run
15 overhead squats, 45/30kg

compare to 25AUG2010.

Post results to comments!

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Guess what we're going to learn this weekend?



Learning straight from the source itself- Dr. Romanov!



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Thursday, June 9, 2011

Week 4 Newsletter


Week 4's Winners are Aimee P & Eric P! Congrats guys.

What do you think about Essie's 'Real Food' Pyramid? Awesome right?!

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WOD

Nathan's Temporary Farewell!
(and Eric N's too!)

as far as you can get in 45 minutes:
1 mile run
15 power snatches
50 burpee-chinups
30 cal row
20 push presses
1 mile run
50 wall ball shots, 20/14#
15 overhead squats
1 mile run
15 power cleans
50 situps
20 back squats
50 box jumps, 24/20"
50 burpees
50 deadlifts, 40/25kg
100 squats
1 mile run

All barbell movements are done with a 40/25kg bar. Scale the WOD as necessary!

Post results to comments!

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Adam, Tony and Andrew will be at a CrossFit POSE Certification this weekend. Who's ready for the next Endurance Program?!


Leave a comment or sign up on the whiteboard at the gym.

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Wednesday, June 8, 2011

Nate's Leaving Tomorrow

Come see do the brutality that is his "Temporary Farewell Workout".


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WOD

max reps in 2 minutes:
handstand pushups

then

backsquat 5rm

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The 2011 CrossFit Games Northwest Regionals is this Weekend!


ALL THE DETAILS ARE LISTED HERE.

Should be a good time. Andrew is judging all day Friday, so come by and say hi!

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Tuesday, June 7, 2011

KB Juggling

Something new for FCF Beach Day?



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WOD

5 rounds for max reps:
  60 second stations of
  • one-arm russian kettlebell swings, 24/16kg
  • knees-to-elbows
  • row (calories)


Post results to comments!

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Uh oh! Stumptown Coffee has been sold to a NY Investment Firm.

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Monday, June 6, 2011

I pledge allegiance

.. to the flag

GB Seminar in Phoenix

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WOD

3rm snatch

then

10 rounds for time:
100m run
10 ring dips

Full lockout on each dip please.

Post results to comments.

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"It takes a lot of courage to show your dreams to someone else."

- Erma Bombeck

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Mo' Betta' Butta'


To our incredible athletes --

Foundation CrossFit has undergone a great deal of growth since its inception, most notably in the past year and a half. We've changed locations, accumulated more equipment, expanded our leadership team, and made a lot of new friends along the way, including each and every one of you. It has been an amazing experience for us, and we are excited for what is to come.

Likewise, we have seen an amazing transformation in each of you, and we are so proud of everything you have accomplished thus far. From the very first moment you entered FCF, you have faced every challenge presented to you with determination and an open mind, regardless of how daunting it may have seemed. You constantly astonish us with your capabilities and amaze us with your resilience and perseverance. We are honored to be able to share in every success of our athletes: developing new skills, discovering hidden talents, setting new personal records, and meeting long-term goals. Your achievements are our triumphs, and we feel so lucky to be able to witness them every day.


Your persistence for self-improvement is rivaled only by your unrelenting willingness to encourage your fellow athletes. Although there's a fair amount of healthy competition in every workout, every sweaty high-five and congratulatory cheer is a display of camaraderie that does not go unnoticed by us. It never ceases to amaze us that this dynamic group, comprised of individuals from vastly different backgrounds, has somehow banded together to create such an incredible support system. One of the most prevalent remarks about Foundation CrossFit is that our group exudes an extraordinary sense of community. This is something that we have taken great care to create and uphold. We know that we have something truly special here, and we sincerely hope that you can agree.

You came to FCF to make changes to your lifestyle, and as your trainers it is our responsibility to ensure that you are making those changes in a healthy, safe, and efficient manner. Though we take great pride in our group of athletes as a collective, FCF was founded with the intent to focus on each athlete as an individual. More important than merely remembering your names is understanding each of you on a personal level, so that we can better guide you toward completing your goals.


With this in mind, we are making a more marked effort to concentrate our resources on the great athletes that we see each day in our gym. We placed our Foundations Program classes on hiatus in May, and we slowed down the entry rate of new athletes considerably. It is not our intention to shut the door on those interested in joining or to create a false air of exclusivity. We are so grateful for the interest generated by your enthusiastic endorsements and the curiosity stirred by your warm-up laps around the block. We welcome the chance to educate more people on what our fitness program is about. But it is our first priority to commit ourselves to those who have committed to us. We recognize your dedication to fitness and to Foundation CrossFit, and we hope to return the same level of dedication in the quality of training we provide to you.


Though you may only see us for an hour or so each day, we work diligently to make each class a seamless transition into your daily routine. Whether it is waking up at 4:30am to squeeze in a workout before class, running back-to-back classes for hours on end, staying past midnight to make sure the gym is clean and tidy, or answering emails in the middle of the night, we are fueled by your devotion to fitness and well-being. We strive to continually evolve - as a business, as a gym, and as your trainers - to provide you the best fitness experience that we are capable of.

We recognize that you are the ones helping us fulfill our dreams, and we are grateful for the opportunities you have created for us. Thank you for growing with us, for allowing us to guide you on this journey, and most importantly for making Foundation CrossFit a part of your life. We can't wait to see what the future has in store for us, and we look forward to sharing your successes every day.



Sincerely yours,
The Foundation CrossFit Team

Friday, June 3, 2011

Focused.


Jared Scarr, ready to work.

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WOD

"LEDESMA"

as many rounds as possible in 20 minutes:
5 parallette handstand pushups
10 toes-thru-rings
15 med ball cleans, 20/14#

compare to 22FEB2011.

Post results to comments!

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From CrossFit.com:

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

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Thursday, June 2, 2011


Download the PDF of the PaleoRx Week 3 Newsletter!

Compliance winners this week are Helene and Darcia who win some incredible Pyrex sets!

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WOD

for max load:
1RM split jerk

compare to 02MAY2011.

Post results to comments!

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Wednesday, June 1, 2011

Dinner & Sleep

Want to win something?


Mini-Challenge #4: BEST DINNER RECIPE!

Bison and Kale courtesy Steve Paleo

This week's challenge is simple. Give us your best dinner main-dish recipe that you've created this week. (If you want to include a side dish or other items, feel free to.) This means you actually have to make it, not just post a recipe you've found off the internet!

How to participate:
  • Create or look up a new Paleo main-dish dinner recipe. It can be original or a slight tweak of an existing recipe. These recipes must be new and not already posted.
  • Provide recipe and directions.
  • Take a photo of your masterpiece to prove you actually made it!

Recipes due this coming Monday at 2pm! Prizes will be awarded to ALL that follow the instructions and submit!

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WOD

The "SF CRIPPLER"

for time:
30 back squats, 100/60kg
1000m row

Use whichever squat style you prefer.

Post results to comments!

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Why sleep?

It seems like a simple question, but the answer is both complex and unanswered.   So lets break down what we do know.
Two basic processes make us sleep.  The first is our circadian drive that keeps the master time for our body.  In simple terms, the circadian clock is our body’s watch that tells us what time of day it is.
The second is our homeostatic drive that is our stopwatch for how long we have been awake.  When you wake up in the morning your homeostatic drive to sleep is at zero and counts up from there until you go to sleep again.
Our circadian drive to be awake fluctuates across our 24-hour day, with the least wake pressure during the night and the most wake drive during daylight hours.  In contrast, our homeostatic sleep pressure builds from the time we wake up until we sleep again.
Below is a diagram depicting how the sleep process (S; homeostatic pressure) and circadian process (C) are thought to work together under normal conditions.  Process S steadily rises from waking until you go to sleep and then falls.  Process C naturally oscillates across the 24 hour period helping us to both fall asleep at night and wake us up in the morning.  When these two independent process are coordinate they work to help us sleep.  For example, we naturally fall asleep when our circadian pressure to be awake is low and our homeostatic pressure for sleep is high.  Waking up naturally is a combination of circadian timing that it is time to wake up, as well as homeostatic pressure being relieved from the night of sleep.

Have you ever pulled an all nighter?  During an all nighter our homeostatic pressure continues to build because we don’t relieve it by sleeping.  But the next day, assuming we can’t sleep until the following evening, our circadian drive kicks in.  By 10am-12pm you probably felt relatively alert, although sleepy.  That is your circadian drive overriding the homeostatic pressure to sleep by exerting its own time of day pressure to tell your body ‘Daytime! Time to be up’.

Read more on the PaleoRx website!

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