Tagged as: box jump

How Often Should I CrossFit?

Rahoi Hero Workout

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

Goals
If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.

Intensity

If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.

Rest

Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.

Nutrition

This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

Read More HERE

Rahoi Hero Workout

Rahoi Hero Workout

Saturday’s Workout

“Rahoi”

Complete as many rounds as possible in 12 mins of:

  • 12 Box Jumps, 24
  • 6 Thrusters, 95/65 lbs
  • 6 Bar-facing Burpees

See image above for Highest Scores and Average Mean produced for this workout.

…coming up Monday

Strength: Strict Press 5×3

“Time Trial”

  • 200m Row
  • 200m Run
  • 20 DU

3 sets; rest 3minutes between

What is a CrossFitter?

Lisbeth has a way with words. She writes out of personal experience through the pain and struggle that we all know as CrossFit. She digs deep into the question: What really makes a CrossFitter? Is it the fancy clothing you see people wearing? Is it the 2o millions pullups they can do in a row? To be honest it has nothing to do with that. That’s why I’m so proud of how you guys represent CFN and the community at large.

We constantly talk about “hard work” being the defining variable to judge yourself. It’s not who finishes first that WE applaud. It’s those that give the upmost effort that we admire dearly!

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What is A CrossFitter?

 

By: CF Lisbeth

I don’t own wristwraps. Or socks with sayings on them. Or any compression gear. I have no tattoos and I’ve never puked from a workout.

Some people might look at me and think I’m not a CrossFitter.

I’ve finished first in a WOD only a handful of times – well, other than when I work out alone. (Then, I ROCK that shit. First place all the time, baby!)

Some people might think I’m not a “real” CrossFitter.

I don’t obsess about who lifts the most or who can do the most muscle-ups or who can walk on their hands. But I care a whole lot about who has a big heart, who cheers the others on, and who brings the coach a coffee when she knows he’s having a bad day.

I go as hard as I can, for me, every single day. If we’re not front squatting or overhead squatting, though, I’m working a goat. I have many, many goats. I have so many goats, it’s like a f-ing herd. I should have a staff and a horn. (goats are things that we suck at)

Today’s results may not be as good as yesterday’s, but they might be better than tomorrow’s. I really can’t predict anything. Sometimes I surprise myself with how strong I am, and sometimes I disappoint myself with how weak I am. Some mornings, my body just can’t handle too many pull-ups, and I have to resort to ring rows. But my effort never flags. It’s always there. I’m here to give, and give some more — and when I don’t think I can keep going, somehow I do. My head and my heart don’t know how to quit. My pedal is not just to the metal but I’m redlining the shit out of this puppy, even if I’m at the back of the pack. If the wheels don’t come off and I don’t crash, it’s going to be a hell of a day.

Oh yeah. I really am a CrossFitter.

 

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

 

 

Life ain’t always beautiful, but its a beautiful ride

Guest Post By our very own Jen West

Visit her blog at: http://thebestofthewests.blogspot.com/

I was 30 at the time that I found out my unborn son was sick.  Like really sick. I am 33 now and I have lived oodles of lifetimes in those 3 years.  I have lived in hospitals, watched children die across the hall, and watched my own son cling to life.  It changes you.  I had to find a vice.  While writing has always been my vice,  I found I also needed something physical. I stumbled upon Crossfit. While I originally started at another gym and have since moved to CrossFit Naples, Crossfit literally saved me. It still saves me today.  There is something very therapeutic about it.  It allows me one hour to escape the fears that constantly swarm me and I get to do it in the most welcoming environment among some of the kindest, coolest people.

In the words of Gary Allan “ life ain’t always beautiful, but its a beautiful ride,” and that can be said for any one of us. Life is freaking hard sometimes and there are days where I don’t want to WOD. I would rather curl in the fetal position than go workout, but I drag myself there, and let me tell you when I walk out one hour later I am whole again! We all have our stories. The ones that form us into the people we are… the good, the bad, the ugly and the “beautiful”, but how amazing that no matter the journey we can all walk into the gym knowing we will simply become a blur of teamwork and support. For that, I am grateful.  For all of you, I am grateful.

WOD on peeps!

The West Boys

Wednesday’s Workout

Skill: Pullups

Review: 1. Beat Swing 2. Pullup strength 3. Push-away

Conditioning:

2 Rounds of “Helen”-
21 KB Swings
12 Pullup
400m Run

Thursday’s Workout

Skill: Row

Test: Max Height Box Jump

Conditioning:
21-15-9
Double Under
Burpee

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!

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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

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years


Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
Conditioning:
12 minutes of work:
1-1-1-2-2-2…

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)

-REST

5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)