Thursday October 5th, 2017: 10 Ways to Start Your Morning

October 4, 2017

10 air squats
10 lunges
15 situps
15 burpees
10 pass throughs
10 figure 8’s


“Emily” (changed 100m to 200m run)

10 RFT: 50min cap
30 double unders
15 pullups
30 squats
200m run

2min rest after each RD (18min rest)

**score includes rest time

The “Emily” Hero WOD was originally posted on as the workout of the day for Sunday, September 10, 2017 (170910).

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


10 Ways to Start Your Morning That Don’t Require a Cup of Coffee

Published by Debbie Rodrigues on 

For most of us, there’s nothing like a cup of coffee to start the day. No one can deny the boost it gives us every morning. While the discussion on whether or not caffeine is good continues, some of us may opt to remove it from our daily intake.

And now? What if you decide to kick the habit? How can you find the energy to start your day? There are various ways you can do it. We’ve got 10 tips to help you get started.

  1. Make sure you get enough sleep.
  2. Wake up with natural light.
  3. Take a cold shower.
  4. Hydrate.
  5. Work out.
  6. Listen to your favorite playlist.
  7. Keep a journal.
  8. Meditate.
  9. Mind your breakfast.
  10. Drink tea.

10 Ways to Start Your Morning, Minus the Coffee

1. Make Sure You Get Enough Sleep

It may seem too obvious at first but the amount of sleep we get on a regular basis isn’t enough. To be able to accomplish more in one day, it’s common to shorten bedtime in favor to having longer active hours. Waking up early isn’t a problem itself but if it’s at the cost of your full recovery, there isn’t much advantage there.

If you can’t change the time your alarm clock rings, make sure you go to bed early.

2. Wake Up With Natural Light

Allowing your body to wake up naturally has a major influence on the amount of energy you’ll have in the first hours of the day. Who likes to get up with the soundtrack of a loud alarm clock anyways?

While having a dark room helps with the quality of your sleep, allowing that morning sunshine inside your bedroom is great to set a positive tone to your day. Besides, natural light gives your body and mind time to go from total rest to action. No accelerated heart rates early in the morning!

3. Take a Cold Shower

Advocates of cold showers have a long list of associated benefits and they aren’t alone. Science even suggests it can be used as an alternative treatment for depression.

Get out of your warm bed and rush into a cold shower to feel fresh and awake. Just give it a try!

4. Hydrate

During sleep, our body doesn’t stop completely. We still sweat, for example. That’s why it’s so important to replenish your fluids first thing in the morning.

A glass of water is an excellent choice. If you want more focus and to also keep your vitamins in check, why not add some Puori C3 to it?

5. Work Out

Regular exercise is mandatory to maintain a healthy lifestyle. Since we all have busy days and life can sometimes get in the way, why not get your training done early?

Whether it’s a short run or some yoga, you can set the pace of a productive day with some physical activity.

6. Listen to Your Favorite Playlist

To set the mood for the day, listen to songs that please your ears and soul. Lo-fi playlists are perfect to help you fully wake without the rush. Not your style? Don’t worry! Just play tunes that help you get your mindset right.

7. Keep a Journal

Even better than checking your calendar after waking up is writing down your intention for the day. How do you want your day to look? What do you want to accomplish?

Put everything on paper and start manifesting it. Journaling is great for creativity, focus and productivity, therefore a perfect substitute for your morning cup of coffee.

8. Meditate

Once you know what your expectations for the day are, why not prepare your mindset for them? Meditation works like a reset button with which you erase chaos and confusion to upload peace and mindfulness.

Even if it’s only for five minutes, develop the habit of sitting in a comfortable place, in silence or with guidance, to meditate.

9. Mind Your Breakfast

We all know very well the importance of the first meal of the day. Your body is hungry after sleeping and you don’t want to feed it with just anything.

Opt for protein-rich meals that will boost your energy until lunchtime without the need for caffeine.

10. Drink Tea

This is an excellent alternative to coffee and you can choose from a wide variety of teas available on the market. With or without caffeine, you can drink a warm cup to get your day started. Green tea, for example, can be used as an energy booster in case you still need some of it.

From the list, what’s your favorite way to start your morning? Which one would you like to try next?