Tagged as: air dyne

Training for Life

As you know Monday’s workout consisted of sprint intervals. To much of our surprise Santiago showed up in his military gear ready to workout. Dressed in camo pants, sweats, and boots he was ready to train. Many of you might not know this but Santiago is an officer in the Marines. We’ve had the pleasure of working with him while he awaits orders to his first duty station. He’d never tell you because he is too humble. I can’t help myself though I’m too proud of him to keep quiet.

I say all this because he gets it. He understands the purpose of CrossFit. He doesn’t train with us because he wants bigger biceps (though he does love doing chin-ups), he trains with us because one day his life will literally depend on his fitness capability. He trains to be sure he can handle whatever obstacle he might face. I was proud of him Monday morning while he sprinted in his boots. Impressively his times were just as fast as most people’s average sprint times.

It makes me proud to know he is the one going to protect us against our enemies. Our freedom depends on people like him. It’s very assuring to know he is one of the many soldiers who fight for our freedom. To you Santiago, we salute you!

Wednesday’s Workout

Skill: Pullups
Buy In: 50 second Air Dyne then…

Conditioning:
50 KB Clean & Jerk (Right) 24/16kg
50 Double-Unders
50 KB Clean & Jerk (Left)

Thursday’s Workout

Skill: Push ups

Conditioning:
500m row & 10 Squats; rest
400m row & 20 Squats; rest
300m row & 30 Squats; rest
200m row & 40 Squats; rest
100m row & 50 Squats

I should’ve made time

By: Mindy Coby

It’s rare, but there are days when I literally have to talk myself into putting on my Olympic shoes and getting on the WOD floor.

It’s not that I don’t love CrossFit, I most certainly do. I’ve loved it from day one. I love the community at my box, what it’s done for my body, my health, and my mind. Short of God and family, it’s basically the greatest thing ever.

But just because I love it doesn’t mean I always like CrossFit.

Sometimes, when I look up at the clock during a workout, I think, “I could just stop, its not like anyone is here to notice.”

But then I remember why I bought those Olys in the first place. I remember that burning desire that I’ve had for months on end to achieve my goals. My desire never leaves, it just becomes temporarily masked by fatigue, or a busy schedule, or whatever excuse I have that day.

The days I want to be there the least, are the days I gain the most.

I learn to push without a crowd or a coach. I can actually hear the sound of the bar dropping, the whip of the rope, and my own breathing. CrossFit bring me clarity. Me against me, against the clock, against a whiteboard.

No matter how I walk in, I leave accomplished. I can go about the rest of my day that is still waiting for me, no worse off than it was before, and I can rest assured that at night that I won’t have to deal with thinking about how, “I really should’ve made time.”

Wednesday’s Workout

Skill of the Week: Hand Stand Progressions

For time:
500m row
20 Thrusters (95/65)
50 Situps
20 Thrusters
50 DB Snatch (25 each side)

 Thursday’s Workout

Skill of the Week: Hand Stand Progressions

Teams of Two-

5 Minute AMRAP Pullups
Partner Deadlift Hold (185/135)

5 Minute AMRAP Max Pushups
Partner Holds Plate Overhead (45/35)

5 Minute AMRAP Air Dyne Sprints
Partner Hold Heavy Dumbbell

Why are grains so bad?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.

Along with lectins, there are two other components of grains that are detrimental: phytates and gluten. As the Weston A. Price Foundation points out in the article Be Kind To Your Grains:

Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds.Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss.

If you feel like your going to die without grains try Ezekiel Bread. It’s gluten-free sprouted grain. Because the grain is sprouted it removes the harmful physiologic affects that occur above. It’s actually pretty good.

Thursday’s Workout

50-40-30-20-10 For Time Of:

  • Box Jumps (24/20)
  • Anchored Sit-up (abmat)
  • One-Arm Kettlebell Swings (53/35)

Friday’s Workout

Strength: Press: 2-2-2-2-2-2-2

Conditioning: 

Every Minute On the Minute: 15 sec all-out

100 m Sprints
Then
Row 5 mins
Then
Airdyne Bike 5 mins
* Row/bike at 80% effort. EMOM 15 sec all-out. This is not a timed workout.

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
HDL
Triglycerides
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Conditioning:
Buy In-
800m Run
Then:
10-9-8-7-6-5-4-3-2-1
Pistol
1-2-3-4-5-6-7-8-9-10
Pushup or HSPU

 

Thank You, Thank You, Thank You!

There are so many people I want to thank for making this event possbile I don’t even know where to begin. Here’s a start…

Thanks to my mom and dad for always be there for us on the drop of I dime. I can’t tell you how many times I have called my parents for help and moments later they are at the gym on their hands and knees getting dirty and sweaty with me. My success’ will always be their success’.

Thanks to Dawn, Chris, and Alex for coming early to help set everything up. You guys helped make everything run smoothly. Everything ran great and only gave us more confidence to do another event!

Thanks to our Judges for making this feel like a legitmate CF competition. Judging is much harder than it looks. And you guys made it look easy!

Thanks to our Athletes for participating and making this such and enjoyable event. You guys inspire us everyday to make CrossFit Naples an exciting place to train.  Everyone demolished their old baseline scores! Just ridiculous improvements! Don’t worry we will be sending those scores out today!

Last but definitely not least I want to thank Tara for putting up with me. It’s not an an easy task but she is always there encouraging me to be my best. She is the most loving and patient person I have ever met. Did I also forget to mention how beautiful she is?? Happy 3 year anniversary pookies!

Big Shout out to our Sponsors:

 

Tuesday’s Workout:

3, 4,& 5 Minutes of Work-
3 DB Push Press
6 DB Push up
9 DB Romanian DL

-1min/2min/3min Rest
-Weight is limited by Push Press
-Score: Totals Reps and Weight Used in the last round (it’s not how you start that matter’s its how you finish)

Coming up Wednesday:

A1. 30 second DB Bench Press x 4 sets; rest 20seconds
A2. Chinese Rows 4 x 6-8; rest 2-3 minutes
B. 15 minutes of Work on the AirDyne (30 seconds at a time)

-No score today! Just work hard (It’s nice not to be looking at numbers all the time)

What’s Your Baseline?

Lighter By CrossFit Lisbeth 

If you don’t believe in magic, you can never see magic.
If you don’t realize you’re lost, you might never be found.
If you think you already know everything, you can never learn anything.
If you think you’re already there, you have no idea how far you could really go.
If you think you are already the best, you can never get better.
Abandon the ties on your own mind. Adopt a beginner’s stance. Drop all the baggage you’ve been dragging along. Free yourself.
Now, put your hands on the pull-up bar … and open your ears. You’re lighter than you’ve ever been. Set a new PR here — and in every part of your life. Listen, and learn. Then do. And, always, help the others.
Start again, today.

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Get Fired Up!! Our Baseline Challenge is right around the corner!

Have you been doing your “homework”?! The PR bell is going to be ringing out of control this weekend!!!

We are really excited for you guys! Their will be so much going on. DJ, Food, Prizes!!

Bring your friends and family to watch you tear it up! Oh…

Did you see the shirts you’ll be getting for particpating…their sweet!!

Tuesday’s Workout

90 Second Run/Sprint
90 Second Air Dyne
90 Second Row (Calorie)
90 Second Double Under

-2 Sets on Each Station, then rotate

-Rest 1 Minute

…coming up Wednesday

“Walking Randy”

Varsity:
75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

Novice:
75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

Pack:
50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

Puppies:
35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m
Cash out