Tagged as: bench

Beauty in Strength: Video

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

Link: http://www.youtube.com/watch?v=5zvqNHDTf8Y

YOGA

 

Friday’s Workout

CF Total II

Power Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Saturday’s Workout

20 min amrap

ADV

5 hspu
7 chest to bar pullup
10 alt db  snatch 70/50

INT

5 hspu
7 chest to bar pullup (assisted)
10 alt db squat snatch 50/40

SCALED

5 hs hold
7 chin to bar (assisted)
10 alt db squat snatch 35/25

Cash Out: Sled Drag 3sets

B.A.F. Days

Join us this Thursday through Saturday for Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear off about and what a great workout looks like! We will have an all levels team WOD together and fun will be the theme of the day!

BringAFriend

 Monday’s Workout

Strength: Close Grip Bench-work up to heavy 2 rep (15 minutes)

Conditioning:

3 rounds for time of-

  • Row, 500 m
  • Run, 400 m

Rest btwn.

Tuesday’s Workout

3 rounds for time of:

  • 30 Kettlebell Swings, 1.5 pood
  • 25 Wall Balls, 20 lbs
  • 20 Pull-ups

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

Athlete Spotlight: Dustin L.

Dustin is the most disciplined and humbled athlete that I’ve come across. He’s never complained and done everything that I’ve asked him to do. In the year that he’s been with us he’s lost over 45lbs and reduced his body fat from 33% to 16%. All from CrossFit and Paleo. This stuff works. Congrats Dustin!

Hometown: Naples, FL

Age: 32

When did you first start training CrossFit Naples? May 2012 

Favorite WOD/Lift: Anything with olympic lifts.

Least Favorite WOD/Lift: Fran

Tell us about your sports & fitness background: In high school I played basketball and golf and after I rode motor cross.

How did you first get exposed to CrossFit? I read an article about Rob Orlando in 2010

Take us back to your first WOD… what was it, and how did it feel?My first WOD was pull-ups and kettle bell swings and that night I was not sure if I was coming back for another WOD or not.

What sort of changes have you seen in your body, health, and fitness since starting CF (before/after)? When  started I weighted 173 lbs at 16% BF, my strength and fitness are the best they have ever been. 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Every day people ask me what I do and whats my diet and I try to tell them my story about my lifestyle change.

Please share with us and favorite CrossFit/CF Naples moments: Every Baseline Challenge event is a favorite day for me.

Any advice for people just getting started? Take the time to learn the movements at first. CrossFit is hard work and it takes time to get used to but it can be a life changer.

What are your hobbies, interest, and/or talents outside of CrossFit? I like to train at a traditional gym, ride my motorcycle and work around the house.

Dustin
Friday’s Workout

NOT FOR TIME-

Bench
3-3-3-3-3
Front Squat
2-2-2-2-2
Power Clean
1-1-1-1-1

Saturday’s Workout

This is the last of the CF OPEN workouts.

Visit http://games.crossfit.com/ for workout 13.5 and live results of the workout.

CrossFit Open begins March 6th

In two weeks, one of the most exciting and fun periods in the CrossFit year begins… the CrossFit Games OPEN. Why is it so exciting and fun you may ask? Well, it’s the one time in which ANY CrossFitter, regardless of level or ability to qualify a regional competition, has an opportunity to compete – just for the heck of it. Last year over 60,000 people took part (I wouldn’t be surprised if that doubled)… and got a chance to see themselves ranked on a world-wide scoreboard. Why is this good or a big deal?? It’s TOTALLY unique in the fitness and sport world – and it gives you a chance to be the person on the playing field, not sitting on the sidelines, watching. Putting yourself out there, slightly at risk, is a great way to feel alive, to test your skills and your fitness, and to see just how you stack up to the rest of the world.
Here’s how it will work:Starting on March 6th, CrossFit will announce a new workout every week for 5 weeks. That will become our Competition WOD for Thursdays. Additionally, on Saturday afternoons each week during open gym, we’llget together to whoop it up, push the pedal to the metal, and hit their best marks.

Now in order to participate, you must register, and you do that HERE. Cost $20. It’s well worth the money, just for the opportunity.

So check it out. Get registered. And join CrossFit Naples’ team. We’re REARIN’ to go!

CF Open
Thursday’s Workout
Complete as many reps as possible in 10 minutes of the following rep scheme:3 Deadlifts (275/155#)
3 Handstand Push-ups

3 Bar Single Leg Hops
6 Deadlifts
6 Handstand Push-ups
6 Bar Single Leg Hops
9
9
9…
Friday’s Workout
5 setsfor time of:
35 Double Unders
Run, 200 m
rest 30 sec betweenStrength:  Bench 5 x 5

Power Clean equals explosion

The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

There are a couple of cues that we can use that are most effective:

1. Jump and Land in a partial squat
2. Keep elbows and torso up
3. Stay tight

Monday’s Workout:

Skill of the Week: Rope Climb

Strength:
Bench (Heavy 4 rep)

Conditioning:

Teams of Two- 5000m Row (500m each)

-Partner can do Perfect Push-ups to make up for time (count on a “no rep” if not perfect, exquisite, and beautiful). Each Pushup equals 1m on the Row. Modified will not count.

-20 minute cap.

Tuesday’s Workout

Skill of the Week: Rope Climb

Conditioning: 

10.9.8.7.6.5.4.3.2.1 for time:
Power Clean (75% BW)
Pullup