Tagged as: box jump

Did you get your 100% Discount?

Usually during the holiday’s companies are vying for your attention in hopes that you will buy from them. They do that by offering a “buy on get one free” or a 10-20% discount on selected items. We wanted to change that around by giving something totally FREE to you. That’s a 100% discount! 

It’s called the Holiday Resource Guide. 

We found that if we could get people to stay active during the holidays they actually lost weight. We wanted to create a resource guide that would help avoid what happens to millions of Americans during the holidays. Did you know people who are overweight usually gain more than normal weight people during the   holidays? Well not anymore!

We created this resource guide because we care. It covers main topics of: APPROACH, NUTRITION, AND WORKING OUT plus some bonuses! If you implement just a few of these techniques you’ll never gain weight during theholidays again. Best news of all it’s FREE!

Check your emails for this amazing Guide to the Holidays!

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If this excites you, you should check out our 6 Week Bodyweight Challenge. This is not a weight loss challenge but don’t be surprised if you lose weight! You don’t have to CrossFit here in Naples to participate, and non-CrossFitter’s are highly encouraged to participate. Two bodyweight workouts a week, submit your score online and best part is…everyone can win!

More information on our BLOG 

(Last day to sign up Saturday, November 22nd)

Monday’s Workout

Skill of the Week: L-sits

Strength: Bench Press 3 rep max

Conditioning:

3 rounds for time-

15 Deadlifts (125/75)
10 Hang Power Cleans
5 Push Jerk (Level 1: Push Press)

– 5 Burpee Penalty (when bar drops)

Tuesday’s Workout

Skill of the Week: L-sits

Conditioning:

Partner WOD
(1 partner works 1 rests)

1500m Row
100 Box Jumps
100 DoubleUnders
100 Mountain Climbers

“Holiday Bodyweight Challenge” Has Arrived!

As we plunge into the busiest time of the year during the holidays, we have come up with a great way to stay moving during this busy time.

We are calling it the “Holiday Bodyweight Challenge.”  

Now don’t worry this isn’t a weight loss challenge…though don’t be surprised if you lose weight.

For 6 Weeks, starting Mon, November 26th  & ending Friday, January 4th we will introduce TWO bodyweight workouts each week that can be done at home.

There will be an online leaderboard in which you can submit your score and see how others are doing as well. For each workout attempted you will receive points for every rep completed. At the end of the 6-week challenge, the person with the most points wins.

Unlike other challenges that we have done in the past, everyone has a chance to be a winner. We will have a point system set up so that anyone that reaches a certain amount of points will receive prizes.

Here are what the prizes will look like: Prize Tiers (based on reps)

  • Olympic Gold: 2930 or more reps – $25 Credit to CFN store and ONE hour personal training session with a CF coach.
  • Gold: 2345-2929 – $15 Credit to CFN store and ONE 20 minute skill session with a CF coach.
  • Silver: 1758-2344 – $10 Credit to off of a one-time CFN purchase and ONE FREE CLASS
  • Bronze: 1172-1757 – $5 Credit of a one-time CFN purchase


Top Male and Female athletes will receive something EXTRA!!

COST: $15
Leader Board and Weekly Challenge will be sent Sunday November 25, 2012 to registered athletes.

To sign up all you have to do is register HERE. You don’t have to be a member of CrossFit Naples to participate.

Last Day to sign up will be Saturday, November 24th.

Again here is the link.

Thursday’s Workout

Skill of the Week: Good Mornings (bar)

15-12-9
Thruster
Box Jump

15: 105/65 lbs
12:
115/75 lbs
9: 
135/95 lbs

Friday’s Workout

Skill of the Week: Good Mornings (loaded)

Practice: Work on hollow rock

Conditioning:

Row /Run ladder
2 sets:
1 min on 50 sec off
1 min on 40 sec off
1 min on 30 sec off
1 min on 20 sec off
1 min  on 10 sec off

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

15-12-9
Thruster
Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95

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.

Athlete Spotlight: Kirk K.

Welcome another one of our coaches in the Instructor Training Program.

Hometown: Nebraska City, NE
Age: 23
When Did you start:July 2012

Favorite Workout: My favorite workouts include any squat, deadlift, or sprint. A favorite WOD of mine is a girl named Helen…She’s not as innocent as she sounds.

Least favorite WOD: It would be the 12.2 workout from this year’s Crossfit Open. The Snatch is such a quick and technical movement that I haven’t spent a lot of time with…It really showed with my score.

Sports and fitness background: It started early in my life. I was always playing some sport as a child, lots of baseball mixed with flag football and basketball. In middle school I started playing contact football as well as track. My greatest athletic accomplishment came after my senior football season when I was awarded all-state honors as a running back in the state of Nebraska. I attended the University of Nebraska at Omaha, where I was involved with all sorts of intramural sports. I started playing volleyball my sophomore year, and played club volleyball for the University for two years. My fitness has been pretty consistent since high school, except for a few things. My strength, mobility, and technique have improved dramatically, as well as my nutrition, entirely due to Crossfit.

How did you hear about CF? I was first exposed to the truth about fitness (Crossfit) during my tenure at UNO. I was required to take Practice and Theory of Weight Training, and God-willing my instructor was Joe Westerlin, co-owner of Crossfit Omaha! After that class I couldn’t get enough of Crossfit and a whole new world of health and fitness.

What was your first WOD? It’s sad to say that I don’t remember my first WOD, but I think that’s a good thing.

What changes have you seen since doing CF? The changes I’ve seen with my health since starting Crossfit are too many to list. A big one has to be that my energy levels are always high, no matter what time of the day it is (as long as I’ve had adequate sleep!). My self-confidence is stable and always positive. Lastly my body has leaned out considerably.

Favorite moments with CrossFit/ CrossFit Naples:  Ever since my weight-training course where I was introduced to Crossfit, I knew that’s what I wanted to learn more about and be apart of for the rest of my life. Unexpected, yes. Life-changing, yes. Accompanied with unquenchable passion. One of my favorite Crossfit moments was my tenure at Crossfit Omaha where I was an intern my last semester in school. Being a part of a fitness community that I could never imagine, all while learning so much about health, fitness, nutrition, business, and coaching. That was just the start, and Crossfit Naples is the next chapter. I’m really enjoying shadowing Mario and Tara’s classes. They have also been so generous with their knowledge and their time to help me out, and to make me a better athlete/coach, and person.

Advice to new CrossFitters: Newbies, listen up. I know Crossfit is the hardest thing you’ve ever put your body through, and it’s the last place your body wants to be. But this hard work pays off in all areas of your life. Yes, you’ll look and feel better but the best part about Crossfit is the community and you’ll never meet more caring people than the ones you’re working out with everyday. Keep it up!

My hobbies/interests: First and foremost I am Catholic before anything, and my relationship with the living God rules my life. He’s blessed me with so much including killer dance moves, and insane gaming skills. I’m also blessed and cursed to be a Nebraska Cornhuskers fan..any sports fan knows what it’s like. I love reading script(ure), car magazines, and fiction. Fave music includes MJ, The Killers, Daft Punk, Keith Urban…which also happens to be the ultimate Crossfit WOD playlist.

Thursday’s Workout

3 rounds:
1 min Calorie row
1 min Box Jump
1 min KB swing (partial swing, go heavy)
Rest 1min bwtn. rounds

-Score total reps per round

After party:
50 reps of abs
(athletes choice)

Friday’s Workout

4 minutes of work:

5 Thrusters (75/55)
10 Sumo Deadlift High Pulls (75/55)
5 Hand Release Pushups
3 rounds-rest 2 mins in between rounds

Is My Progress TOO Slow?

I’ve been CrossFitting for over two years now. Much to my surprise, I cannot handstand walk to the grocery store. My thirteen-year-old daughter did four handstand pushups the other day, on a whim, when I’m still getting past the awkwardness of being upside down. Newer people at the gym sometimes do the same weight as me. Many who started CrossFit the same time I did have had a faster rate of progress and now beat my times in workouts. It all makes me wonder: is there such a thing as progressing too slowly?

It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world. The 2012 CrossFit Games are playing on ESPN now and it’s hard to not want to be like those athletes. Most of the photos online of CrossFit women are ones of chiseled beauties who can snatch their bodyweight or muscle up like hell. I wonder how some athletes who started CrossFit six months ago are already Games material when I still feel strict pull ups are a mother-effer.

Sometimes I forget these amazing athletes are not the majority. There are arguably about a half-million CrossFitters at present time at affiliates alone, not even counting people in their home gyms. And only a very small percentage of that number is phenomenal. The rest of us – the majority of us – are average or relatively new, scaling some, many, or all of our workouts. Read More

-Welcome awesome husband and wife duo Jen & Dave to CF Naples!

Tuesday’s Workout

Skill of the Week: Pistol

For Time:

400m Backwards Run

40 Box Jumps (24/20)

30 Toes to bar or Knees to bar

20 Handstand Pushups

10 Muscle ups

Wednesday’s Workout

Lift: Power Clean 7×3

Conditioning:

4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)