Tagged as: burpee

Dr. Oz recommends Omega 3 fish oils

Dr. Oz recently posted an article entitled “A Smart Guide to Buying Supplements.” In his article he cites Advocare Omega-Plex as one of the omega-3 products that passed ConsumerLabs.com tests.

Read more of his review below:

* Don’t be fooled by the amount of “fish oil” on the front of the label. Instead, look for the amounts of EPA and DHA listed on the back of the bottle.

* You’ll need at least 500 mg per dose of the omega-3s EPA and DHA. You’ll need a higher daily amount to treat some conditions; to avoid having to take too many softgels, pick a liquid or a product with a higher concentration of omega-3s.

* Look out for oils that have gone rancid (this is hard to tell before you buy) or will go rancid (near their “best by” date). If you choose a bottled oil, use it up within two to three weeks of opening and always close tight and refrigerate.

* You don’t have to pay a lot. There are good omega-3 oil supplements on the market for as little 5 or 6 cents per 500 mg of omega-3.

* Of the products tested, Life Extension’s Super Omega and AdvoCare Omegaplex Omega-3s are among those that passed ConsumerLab.com’s tests.

Here is a link to the Omega 3 we sell in our store: https://www.advocare.com/120711609/Store/ItemDetail.aspx?itemCode=W2002&id=search. Cost $21.95 for 45 capsules.

Omega3

Monday’s Workout

Strength: Press 3Rm

Conditioning:

For Time:

  • 100 Squats
  • 50 Burpees
  • 100 Squats

-time cap 10 minutes

Tuesday’s Workout

Conditioning:

For Time

  • 100 kb swings
  • 100 double unders
  • 100 overhead squats
  • 100 double unders

-teams of 2

Athlete Spotlight: Jen W.

What we want to know: When did you first start training at Crossfit Naples? Right when it first opened, it’s been awhile, and, it was in a different building.

Tell us about your sports & fitness background:  I blew my knee out skiing when I was in college – as I began to walk again, I was told by my therapist that the more time I spent at the gym, the faster I would heal.  This was the start of my gym addiction.  Prior to CFN, I typically tried to fit as many group classes into my schedule – spin, group power, boot camp and even boxing.

How did you first get exposed to CrossFit? By accident.  I was getting bored with all of my group classes and had heard of CrossFit but knew nothing about it.  So I Googled it and found CrossFit Naples.  I met with Mario and the rest is history.

What was your first workout and how did it go? How did you feel after? I can’t recall but I remember I thought I was going to die!

Favorite Workout:  Fight Gone Bad.

Least Favorite Workout: Any one rep max of anything heavy, and any wod that is less than 5 minutes prescribed!!!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely my overall endurance has gotten a lot stronger.  I have little interest in the group classes I had previously taken.  I no longer feel as if I have to exercise for at least an hour to make it worth my while.  What I never imagined, was, that I would be able to do movements I never thought possible.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? The camaraderie and friendships that exist within CFN, it’s special.

Please share with us any favorite CrossFit / CFN moments: I think it’s funny how the workers at the custom blind shop a few doors down stand outside and stare at us, like we’re crazy, as they smoke their cigarettes, at 6AM!

Any advice for people just getting started or new to CrossFit?  If you’re afraid to take your first class, you very well should be!  We all were in the beginning.  Oh, and you aren’t too old and it never gets easier 🙂

Jen and "Lil Wayne"

Jen and “Lil Wayne”

Wednesday’s Workout

ADV

10.9.8.7.6.5.4.3.2.1
Push Press 135/95
Burpees

Skill: Weighted Strict Chest to Bar Pull up 5×3

INT

10.9.8.7.6.5.4.3.2.1
Push Press 95/65
Burpees

Skill: Strict Chest to Bar Pull up 5×3

BEG

10.9.8.7.6.5.4.3.2.1
Push Press 65/45
Burpees (modified)

Skill: Assisted  Strict Chest to Bar Pull up 5×3

Thursday’s Workout

ADV

3 rounds

  • run 400
  • 15 power snatches (95/65)

Skill: HSPU 5 x 2.2.2 cluster

INT

3 rounds

  • Run 400
  • 15 power snatches (65/45)

Skill: HSPU 5 x 2.2.2 cluster (modified height)

BEG

3 rounds

  • Run 400
  • 15 power snatches (45/25)

Skill: DB Press 5 x 2.2.2 cluster

Nutrition for Athletes (Pre & Post WOD)

Congrats to Kirk, Greg, David C, Mikkel, Stephanie, and Petergaye for signing up for their first ever CrossFit Competition in June. This is a one day event that includes four different workouts. Every week we are meeting with our athletes to discuss competition strategie for both physical performance and nutrition.
Here are some strategies that we can all benefit whether you are competing in a competition or competing in class. The information was borrowed from the Optimum Performance Training website (http://optexperience.com). The OPT program does a very good job of “individualizing CF training”. His belief is that all athletes are different and respond differently in training and in nutrition (via absorption, digestion, timing, quality, quanity, etc. My two cents is highlighted in bold.

Nutrition for Athletes (Pre & Post WOD)

If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:

  1. As a very broad generalization, there should be a 2-3 hr buffer between whole food intake and training. If you come to the class at 6am and you don’t eat anything and you perform well more “power” to you.

  2. Intensity & duration affect gastrointestinal tolerance; the more intense thw workout, the less your stomach will like (digest, transport, deliver, utilize) food.  Similar for duration, and intensity. Protein shakes, L-glutamine, Catalyst, Electrolytes are crucial here. Ease of absorption goes a long way.

  3. Glycogen (stored carbohydrate) stores are affected by your previous training session, and more importantly, your meals the day BEFORE. If you had a high carb meal the night before the likelihood of needing another high carb meal before a a.m. workout is low.

  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.

  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates. Water will do the trick during the workout and in class.

  6. A small amount of whey works well for most people. (>20g)

  7. On that same note, BCAAs (branched-chain amino acids) work better. (Catalyst, L-glutamine)

  8. Caffeine works well here, but can be a double-edged sword… (don’t use day of if you never consume caffeine). Same goes for energy drinks. Watch out for FREE stuff from sponsors.  Don’t sabotage yourself.

  9. Don’t try something new the day of competition. If its not broken don’t try to change it.

CrossFit Pyramid

Friday’s Workout

Strength: Press (1RM)

Conditioning:

ADV

7 rounds for max reps:

  • 1 min HSPU
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (30/24)
  • rest 1 min

INT

7 rounds for max reps:

  • 1 min HSPU (raised)
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (24/20)
  • rest 1 min

BEG

6 rounds for max reps:

  • 1 min HS Hold
  • rest 30 seconds 
  • 1 min strict modified pushup-to-step up (20in)
  • rest 1 min

Saturday’s Workout

ADV

3 rounds for reps:

  • 1 min max KB swing-full (70/53)
  • 2 min max Doubles
  • 3 minutes Sit ups
  • Rest 1 min between rounds. Post Total Score. 2o min wod with rest included.

INT

3 rounds for reps:

  • 1 min max KB swing-full (53/35)
  • 2 min max Single-Single-Double
  • 3 minutes Sit ups

BEG

3 rounds for reps:

  • 1 min max KB swing-partial (35/25)
  • 2 min max Singles
  • 3 minutes Sit ups

9:30 Yoga $10


Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total

Be Better

By CrossFit Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as common place. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

better

 

Wednesday’s Workout

For time:

2 rounds of:

Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

7 rounds of:

Box Jump (24 In.),

30 secs Box Jump (Step Down),

1 min Rest

— then —

2 rounds of: Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

4 rounds of:

Airdyne Bike, 30 secs

 

Thursday’s Workout

13 min amrap:

1-1-1-2-2-2-3-3-3-4-4-4…

Deadlift (225/135)

KB Swing- Partial (70/45)

Burpees

 

Recipe: Ham and Egg Cups

Ham and Egg Cups
makes 12

12 slices of deli ham (preferably high quality, nitrite/nitrate free)
9 eggs (preferably cage free, omega-enriched)
a handful of spinach, chopped
3 sundried tomatoes, finely chopped
2 Tbsp chopped fresh basil
olive or coconut oil

Preheat oven to 350 degrees.  Spray a muffin tin with olive oil or coconut oil.  Place a piece of ham in each cup.  Whisk eggs in large bowl and add spinach and sundried tomatoes.  Evenly disperse the egg mixture into the 10 ham cups.  Bake for 15-20 minutes.  Top with chopped basil and enjoy!

Ham & Egg

Mondays Workout

“Crossfit Total”

  • 1 Rep Max Back Squat
  • 1 Rep Max Press
  • 1 Rep Max Deadlift

Tuesdays Workout

In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:

  • Row 200 Meters
  • 10 Burpees