Categorized as: EVENTS

Try New Sports..Go Run!

“Regularly learn and play new sports.” This is the last sentence in Greg Glassman’s ‘Fitness in 100 words’ Article and is probably the most forgotten and overlooked part of the entire passage.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman, Fintess in 100 words
 

We get tied up in this world of CrossFit because we love the workouts, the community, the challenge and the satisfaction with seeing improving but we have a habit of making CrossFit life. Life isn’t CrossFit. It can be a major component of your life, but it shouldn’t be your entire life. You’d miss out on way too much.

Not only did Katelyn run her first ever race she is now training for the Boston Marathon! She also PR’d on her Deadlift a couple of weeks ago. Who would have thought fitness could be so fun!

Thursday’s CrossFit Training (March 20, 2014)

Practice

Skill: RDL 5×5

Conditioning: EMOM 12minutes

-100m Run & 5-10 DB Push Press (35/20)

Notes:

  • On run go about 70-80% of max capacity (90 BPM on each leg minimum)
  • DB Push Press use a weight that allows for a “touch and go” technique
  • Modify distance and/or rep scheme if needed to allot for 15-20 seconds of rest

…coming Friday

Practice

On a 30 Minute Running Clock:

  1. Jumping Muscle ups
  2. GHD Sit ups
  3. Box Jumps
  4. Situps
  5. Burpees
  6. Rest

Notes:

  • Each station is set for 45 seconds of work followed by 15 sec transitional rest
  • Use regular muscle ups or banded muscle up if fitness level allows
  • GHD Situp for advanced athlete, Abmat straight leg otherwise
  • Step Down on B.J. (no rebounds)
  • Rest Station is a minute of complete chillin

CrossFit Games OPEN

The CrossFit competitive season begins early this year. Open registration begins January 15th!

Any body can register – and it’s fun to see where you stand among thousands of CrossFitters worldwide.

Go to the CrossFit Games website after January 15th, register for $25 and join the CrossFit Naples team.

cf-open-2014

 

Still confused about the WLC??

Are you still confused what the Whole Life Challenge is about. Click on the link below. We currently have over 25 people registered for the WLC. This is going to be HUGGGGGGE!!

Entry Fee: $49 for everyone–all members, friends, and family (minus $5 with our unique community discount code: WLCRYGvvYVqA). 

Friends & Family: may play along with you, but you must be registered first to invite them to join.

Challenge starts: Saturday, September 7th

Registration: You can register online HERE ***DON’T FORGET THE DISCOUNT CODE: WLCRYGvvYVqA.

FAQ

 

Saturday, August 17, 2013

CrossFit

3 rounds for time-

20 Burpee Pullups

20 Front Squat (155/105)

20 Box Jumps (24/20)

-25 minute Cap

…coming up Monday August, 19, 2013

CrossFit

A. Bench 3RM

B. 10 sets max cal row

1min on/1min off

-Score Total Calories

Boot Camp

TEAMS of TWO-

30 minutes of work:

10 pushups

20 squats

30 situps

Run 400m with 1 med ball (both partners run)

-one partner working at a time

FREE Mental Toughness Seminar with Former Navy SEAL

Want to hear what the Navy SEALS have to say about  “mental toughness.” In this online seminar, you’re going to learn from former Navy Seals commander,Mark Divine, how to increase your mental focus/strength/discipline.

We’ve slated this for the fourth week of the Whole Life Challenge specifically to help you and gear up for the second half of the challenge, giving you the mental edge you need to get the most out of the final four weeks and win at your goals. It’s normal to lose momentum over eight weeks; we can all use some tools to renew our energy and focus midway through a challenge. But you’re actually going to continue to benefit from these tools long after the WLC is over.

The “mental toughness” tools you’re going to learn are ones you will be able to use for the rest of your life, in every area of your life.

Did I mention this is free  when they register for The Whole Life Callenge Fall ‘13…? (No one else can attend.)

Challenge starts: Saturday, September 7th

Registration: You can now register online (https://www.wholelifechallenge.com/wlcfall2013/business_accounts/529) ***DON’T FORGET THE DISCOUNT CODE: WLCRYGvvYVqA.**

Don’t miss out on the chance to take your health, fitness, and LIFE to the next level!

See you in The Challenge!

Click to watch a short video to help you understand The Challenge better and be sure to read below for a clear run down of how The Challenge works:

(Yup, good time to add this info to your Facebook page…(https://www.facebook.com/WholeLifeChallenge)

WLC

Thursday’s Workout (August 15, 2013)

CrossFit

“Naughty Nancy ”

600m Run

25 OH Squats 140/95 (from rack)

4 rounds

-25minute cap

Boot Camp

10 min EMOM-

5 DB Front Squats

20 Singles

Friday’s Workout (August 16, 2013)

CrossFit

A. DL: 5×5

B. OnTheMinute for 12min

5-8 Squat Therapy (video)

3-5 Bar Muscle Up

Boot Camp

4 rounds for time:

200m run

DB Lunges across gym

-20 min cap

Whole Life Challenge Begins NOW

There have been whispers. There have been rumors. Ladies and gentlemen, I’m here to tell you — they’re all true!

The Whole Life Challenge is back, and it’s bigger and better than before! This time around, though, you’ll be playing with 10,000-20,000 people from affiliates around the world!

The Whole Life Challenge Fall ‘13 is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you.

The game is played online (and for those of you who have played before — we have a new & improved site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before.

This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements and workout again to see how you’ve improved and who won!

And just as in our last challenge, you are welcome to invite your friends and family to play along with you in the game and have them get the same great results that you get!

Here are the details:

– Registration Opens: August 1st

(Don’t forget to use our affiliate discount code: (WLCRYGvvYVqA). Do it before August 8th for an addition $5 off!

(Friends & Family may play along with you, but you must be registered first to invite them to join!)

– Entry Fee: $44 through Aug 7th for everyone–all members, friends, and family (minus $5 with your affiliate’s discount code—ask your coach for it! $49 August 8th until the games Start Sept 7 (minus $5 with your affiliate’s discount code—ask your coach for it!)

– Challenge Starts: Saturday, September 7th

– Your first step:  go to https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitnaples now and use your affiliate’s discount code to get $5 off when you register.

For more details, talk to a staff member or your coach!

Here’s  a video with more details below (click on image):

VideoWLC

Thursday’s Workout (August 8, 2013)

CrossFit

Strength:  Front Squat 5×3

Conditioning:

For Time

6-5-4-3-2-1

-Fronts Squats (155/105)-from the ground

-Bar Muscle Ups   (sub 2 pull ups per muscle up)

Boot Camp

10 Min AMRAP:

-10 DB Push Press

-20 Air Squats

-300m Run

 

Friday’s Workout (August 9,2013)

CrossFit

Strength: Strict Pullups

Conditioning:

4 sets:

-Row 400m

-Run 400m

-75 Double Unders

Rest 2 minutes

REPEAT

Boot Camp

10 Min AMRAP:

21-15-9 rest 1 minute: Repeat

-DB Push Press

-Walking lunges

Cashout: Tabata situps (20sec of work/10sec of rest: repeat 8x)