Categorized as: CF Naples

Programming 2017

Click on the current week to view the 7 Day Cycle

December

December 11th-17th

December 4th-10th

November

November 27th-Dec 3rd

November 20th-26th

November 13th-19th

November 6th-12th

October

October 30th-Nov 5th

October 23rd-29th

October 16th-22nd

October 9th-15th

October 2nd – October 8th

September

September 25th – October 1st

September 11th – 24th (HURRICANE IRMA)

September 4th – 10th

August

August 28th – September 3rd

August 21st – 27th

August 14th – 20th

August 7th – 13th

July 31st-August 6th

July

July 24th-30th

July 17th – 23rd

July 10th-16th

July 3rd-9th

June

June 26th-July 3rd

June 19th-25th

June 12th-18th

June 5th-11th

May

May 29th-June 4th

May 22nd-28th

May 15th-21st

May 8th-14th

May 1st-7th

April

April 24th-30th

April 17th-23rd

April 10th-16th

April 3rd-9th

March

March 27th-April 2nd

March 20th-26th

March 13th-19th

March 6th-12th

February

February 27th-March 5th

February 20th-26th

February 13th-19th

February 6th-12th

January

January 30th-February 5th

January 23rd-29th

January 16th-22nd

January 9th-15th

January 2nd- 8th

December

December 26th-January 1st

December 19th-25th

December 12th-18th

December 5th-11th

November

November 28th-Dec 4th

November 21st-27th

November 14th-20th

November 7th-13th

November 1st-7th

October

October 24th-30th

October 17th-23rd

October 10th-17th

October 3rd-9th

September

September 26-1st

September 19th-25th

September 12th-18th

September 4th-11th

August

August 29th-September 4th

August 22nd-28th

 

They’re Called Wrist Wraps-How to Wrap Your Wrists Properly for Bigger Lifts

I’ve been wanting to write this article for a long time but never got around to it. I see this all the time in the gym and at meets and I am going to fix this issue today.

As many of you know I am a gear whore, not like Jo Jordan, but a gear whore nonetheless. I want to get the most out of my gear and I want you to as well so here is the problem:

They are called wrist wraps, not forearm wraps.

Many of you newer lifters are scratching your head and wondering what I am talking about, but the veterans and the coaches know what I mean.

I see people wrap their forearms and get nothing out of their wrist wraps all the time, in my gym, at meets and in my training crew.

It drives me insane.

They are called wrist wraps for a reason. You are supposed to wrap your wrists.

Sounds obvious right?

Well why do so many people do it wrong?

Easy, no one taught them to do it right.

What is the purpose of using wrist wraps? Read More…

IMPORTANCE OF A MORNING ROUTINE

By: Coach Brett

Ive heard time and time again from many great athletes, successful celebrities, and multi millionaire entrepreneurs that when interviewed and asked about reaching their success, what contributions they made during the process and would care to share. Nine out of ten of them I guarantee will admit to having a regular, habitual morning routine among wakening before officially starting their day. After years of doing just the bare minimum in the morning, leaving just enough time wake up, shower, get dressed and to get to either work or school, I’ve committed to make a change. As of recent, I look at my mornings as opportunities to gather momentum in response to my productivity, and carry that throughout the rest of my day.

With the help of Tim Ferris, a Millionaire Entrepreneur, My current morning routine consists of:

 

Making my bed.

Something so simple is so over-looked. Theres two types of people in this world, ones that make their beds and ones that don’t. It’s an opportunity to complete a task early, gives you a sense of fulfillment and a sense of pride. Accomplishing the first task of the day will move you forward into plenty more.

10 Pushups and then a Cold Shower

The pushups wake me up and light up my nervous system and put me in a mood that sets the tone for the day.

The cold shower is a challenge no doubt, Im still adjusting to it as I type this. However, facing and conquering a challenge early on in the day is also a tactic I take to set the tone early in order to win the rest of the day.

Writing my 5 Minute Journal or My Morning Pages over Coffee or Pre workout 

I grab my notebook and pen, date the page, what time I woke up that morning, and my current weight.

If I’m writing my 5 Minute Journal it is prompts that answer the following:

I am grateful for.. 1__________ 2______________ 3_____________

What would make today great 1__________ 2___________ 3__________

Daily Affirmations 1_________2____________3_____________

following each day I go back to this page at night and fill out:

3 amazing things that happened today 1____________2_____________3_________

How could I have made today better? 1__________2____________3____________

 

For the amount of time I’ve been sticking to this morning routine my days have certainly felt like they’ve been going a lot better. Better moods, an eagerness to be productive, and an increased sense of urgency to make some POWER MOVES.

What Not to Wear: Compression Edition

ATHLETES AND FITNESS fiends alike have very prominent opinions regarding compression gear. The supremely snug attire is thought to improve performance and speed up recovery, but researchers have a confession to make: compression clothing is pretty much useless for endurance runners. (But hey, at least it covers up some leg…)

The study, published in the International Journal of Sports Physiology and Performance, rounded up 16 competitive male distance runners. They were fixed with monitors and masks to measure their gait, oxygen intake, and other variables, then set loose on a treadmill, running at three progressively increasing speeds. Compression sleeves were slipped over calves, and the treadmill test was repeated, the New York Times reported. 

Results showed that there was no statistically significant difference in running efficiency or biomechanics between when the runners wore compression and when they did not. If the sleeves had functioned as expected, the runners would have used less oxygen.  Read More…

How to Avoid Blisters from CrossFit Pull-ups

Sorry, I feel the need to rant a bit today. I just keep seeing too many tweets on Twitter about how proud some CrossFit folks are of their blistered and bleeding hands from doing pull-ups. They are usually referring to high reps of kipping pull-ups. Bleeding hands from pull-ups aren’t some CrossFit “badge of honor”. It’s actually an indicator that you aren’t gripping the pull-up bar correctly and you probably use way too much chalk. Now, before you get your hackles up and puff out your chest, I had the same problem. When I started CrossFit last year and began doing a high volume of pull-ups, I built up calluses and blisters. I noticed that it kept hurting more and more as that new callused area was getting pinched between the top of my palm and the bar. So, I did some research before it became a bleeding issue and I’ll share what I found below in some photos and a video. You really can avoid it! It’s all about your grip style and it builds up your grip strength and toughens up your hands more evenly.

Perhaps at this point, you’re saying; “Why should I care? I’m a tough guy/gal and I love showing off my bleeding blisters.” Well, have you ever stopped for a moment to think about what’s happening with your wounded paws when you work out? Unless you have your own personal gym, you are sharing equipment. That means you’re sharing that pull-up bar, that Olympic bar, those kettlebells, etc. You’re getting your blood all over that equipment. And, you are grinding dirt, sweat, and probably the blood from someone else’s wounded hands into your open, raw blisters. Nice… Hope you have great medical coverage. Read More…

3 Drills For Building Wrist Flexibility

If you’re going to do handstands or many other gymnastic moves, then your hands and wrists can take a beating. Think about it: if you’re on your hands, your wrists are flexed back ninety degrees (or sometimes more) while bearing your entire body’s weight. Do this for a while and you’ve compounded lots of volume on top of that. For some people this never seems to be an issue. They’re naturally more flexible. Others don’t seem to have quite the flexibility and if they’re not smart about it, it can be painful and even injurious if you train your wrists too hard and too much.

I fall into that later group. Back in high school I played football and it was during that time that I injured my right wrist. It wasn’t broken, but a bad sprain caused it to become much less flexible than my left wrist. And since that injury, any time my wrist was flexed back I’d be in pain.

Fast forward a number of years and I was working on handstands. Sometimes the pain was better, at other times it was worse. There came a point when it got much worse, and any time I placed my hand flat on the floor I‘d be in pain. After much warm up, I could do handstands, but even then I would be leaning to my left side. The problem (and the pain) inhibited me from going any further in my hand balancing practice. It also impacted other things like bridging exercises and gymnastics. Even something as simple as a push up could still cause pain. Read More…