Tagged as: back squat

Athlete Spotlight: Jennie West

This month our athlete  spotlight is featured by Jen West. Her story extends way beyond our crazy CrossFit workouts. If you’ve read any of her guests post or follow her blog (http://thebestofthewests.blogspot.com), her stories will change you. Her dedication to her family and their struggle for their son’s life and endless hospital stays is a story that we only pretend to understand. She a tough girl in and out of the gym.

1. Hometown:
Wheeling, West Virginia (Dad calls me “mountain mama”)
2. Age:
33
3. When and how were you introduced to Crossfit?
It was about 6 months after Paxton was born and I needed to lose the “baby weight.” I stumbled upon another CrossFit gym in town that I attended for a couple of years and have since moved to CF Naples. I was addicted immediately and still am years later!
4. Favorite WOD/Lift:
Anything legs. My “monkey arms” are not my strongest asset.
5. I have always wanted to:
Adopt a child.
6. One word people use to describe me:
Um… sensitive maybe.
7. Outside of the gym I like to:
Write and play with my boys. Oh, and possibly drink champagne, but shh… don’t tell.
8. Something nobody knows about me or would be surprised to know about me:
I  can’t hear out of my right ear. You might now notice that I turn my head to the left when listening to someone talk.
9. Favorite physical activity outside of Crossfit:
Vinyasa Yoga baby
10. Favorite place to eat in Naples:
DaRuMa’s (I’m a high roller 😉
11. Song that gets me pumped for a workout:
Currently it’s “F**kin Problems” but my love for ghetto music is a looong list 😉
12. Proudest Accomplishment:
My three sons. 2nd to that is running 13.1 miles in 1:59 (which this old body will never be able to do again 😉

Jen

 

Monday’s Workout

Strength: Lowbar Back Squat 3×5

Conditioning: 3 rounds of  –

 

  • 10 Power Clean (135/95)
  • 10 Push Press (135/95)

Tuesday’s Workout

Strength: Press 5×5

Conditioning: For Time 1,2,3,4,5,6,7,8,9,10

  • Double Unders
  • Hand Stand Push up

Another New Class Begins on Valentines (9:30)

 

You’re sucrose, you’re glucose,
You’re fructose and more,
From your head to your feet…
Which are stuck to the floor.

You’re Hershey’s, you’re Snickers,
You’re sweet English Toffee.
If you spit in my cup,
You’ll just sweeten my coffee.

I love you so much
That I’m getting frenetic,
But I can’t even kiss you,
’cause I’m diabetic.

HAPPY VALENTINES!

Picture 55

Wednesday’s Workout

Run 300m
30 Back Squats 95/55
Run 200
20 Back Squats 135/95
Run 100
10 Back Squats 185/135

Thursday’s Workout

Strength: Strict Press 7 x 2

Conditioning:
14 minutes of work-
14 Doubleunders
Max Pullups

-If you fall off the bar continue to Double-unders
-Score Max Pullups

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m

Till Those Lights Come Up

By: CrossFit Lisbeth

Cold metal and dull black rubber plates.White, chalky particles drifting in the air, then settling on the black mats. A bunch of sweaty bodies, some dripping more than others. Perspiration dots staining the black floor, like some sort of putrid rain. Wooden boxes. Some giant rubber bands. Maybe a dog in the middle of it all, watching, observing, sometimes barking, but often just tail wagging in content silence — the way that dogs are, happy just to be warm and dry.

This is what we go to every day. Just a place, and some things. A cold warehouse in a neighborhood where men drive trucks and wear shirts with their names embroidered over the pocket.

What we see, when we’re there — along with the emotions we feel — far overwhelms what that place actually, physically, is.  Without people, without coaches, without effort, it is just … four walls … with some banged up equipment and a whole lot of emptiness. That same description used to fit us, too. But then we found the place.

From the outside, before the doors open and the lights turn on, the box looks so … ordinary. Like nothing special. Like just another business.

“Till those lights come up, and we hear that crowd, and we remember why we came.” (Jackson Browne)

Congrats to Petergaye for competing in the 12 mile Tough Mudder Race. Her hard word is definitely paying off, especially the 235lbs personal record on her deadlift on Monday!

Friday’s Workout

Skill: Situps
Strength: Back Squat 5rep (80%)

Conditioning:

Baseline Challengers

100 Hollow Rocks /Situps
-Rest
50 Box Jumps/Step -ups
-Rest
25 Ring Dips

Non-competitors

Same workout; 2 rounds; no rest

Saturday’s Workout

BASELINE CHALLENGE- IT JUST GOT REAL

8:30 Check-in

9:00 First heat

 

 

Baseline Challenge this Saturday!

Check in begins at 8:30, and will conclude by 10:30 am. Check-in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin.

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!
The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first and second place male and female Rx’d scores.
THIS JUST GOT REAL! 

Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Extra heats as needed
  • 10:20-10:28 Winners announced!

_________________________________________________________

We would like to take a moment and thank another sponsor of our Baseline Challenge. As a former D1 athlete JD understands the value of hard work. Where at CrossFit Naples we strive to  keep you “Physically Fit”, JD Loden Wealth Management keeps you “Financially Fit”. Thanks for your support to our program.

Monday’s Workout

Skill: Row

Conditioning:
“CF Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

-15 minute cap on each lift

Tuesday’s Workout

Skill: Squat

Conditioning:

2 Minute Burpee
2 Minute Air Dyne
2 Minute Hand Stand Push Up
2 Minute Straight Leg Situp
2 Minute Box Jumps

Connected by a single purpose

In life we are connected by the experiences of being human. We share in the pain together, the laughter together. We are connected by the very breath that we breathe. At CrossFit Naples we are connected even more so. We have the mutual understanding that hard work can produce amazing results. Not just in the gym but in life. We extend our skill as athletes into making our lives easier, better, and more fruitful…literally.

One of the workouts that connect us is the “Baseline.” It was your very first workout ever with CrossFit Naples. Not only is there a mutual understanding to the physical demands of the workout but there is a emotional attachment as well. In the Intro we discussed your goals, your vision for the future, and the obstacles toward getting there. Those are personal questions, with answers that we don’t take for granted. We taught you early on that it would be hard work, but well worth it. You took the challenge. And today you’re a better person for doing so.

The Baseline Challenge coming up on December 15th. This is a opportunity to share that experience with the very people you see and compete with every week. It is a time to share the pain of pushing yourself to new personal records, while sharing in the laughter of great people.

Sign up at the front desk so you don’t miss out.

P.S. What is the hardest part about the baseline? Comment below.

Friday’s Workout

Skill: Situps

Strength: Back Squat 5×5
Conditioning: 21-15-9

  • Wall Ball
  • KB Swing (53/35)

(10minute cap)

Saturday’s Workout

Top Secret! Come in to find out…