Tagged as: burpee

Pull-Up Skills Clinic Sat, Feb 9th @9am

The people have spoken. In an overwhelming vote, 80% of those that answered the survey chose the kipping pullup as the movement of choice for our 1st Skills Clinic of the year.

KIPPING PULL-UP SKILLS CLINIC

DATE: SATURDAY FEBRUARY 9, 2013

TIME: 9-10AM

COST: FREE TO MEMBERS, $15 FOR NON-MEMBERS

Ready to get your first pull up? Lacking rhythm on your kip? Want to be able to see an “RX” next to your name when the WOD has pull ups?

On February 9th, join us for a FREE hour long skill clinic. We will first cover the basics on how to develop the strength for a strict pull up and then move on to the skills required for kipping pull ups.

 

ONLY 10 SPACES AVAILABLE – PLEASE RSVP! Email info@crossfitnaples.com to RESERVE YOUR SPOT.

$15 Cancellation FEE if you reserve and don’t make it.

Free Skills Clinic

Saturday’s Workout

“Karabell”

Team WOD:

8 Minute AMRAP of:

10 Power Snatches (135/95#)
20 Wallballs (20/14#)

Rest-Repeat for 4 minutes

…coming up Monday

3 rounds: 1 min go
Burpees
Situps
HSPU
Strict Pullup

 

Athlete Spotlight: Anne D.G.

Ladies of CFN

Words cannot describe Anne’s performance during the Baseline Challenge. I recall a guest visiting that day watching Anne perform the workout and saying “that is amazing”. He couldn’t believe what he was seeing. Watching from the side I couldn’t help but smile as she pushed herself. We modified as needed and treated her like any other athlete that day. She didn’t want sympathy or coddling. She just wanted to perform. It’s that same determination and no-excuse attitude that has catapulted her into the success she and her family have been blessed with and continue to strive for. You inspire us one-rep at-a-time!

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 Athlete Spotlight: Anne D.G.

How were you introduced to Crossfit? My very good friend Mario!

Favorite WOD/Lift: Any type of Jerk. That sounds funny.

I have always wanted to: Do kipping pull-ups like the athletes at the Crossfit games!

One word people use to describe me: hmm…earthy? Probably just a nice way of saying I should brush my hair.

Outside of the gym I like to: Wait, there’s life outside of Crossfit?! We like to standup paddle with the kids!

Something nobody knows about me or would be surprised to know about me: I sucked my thumb in my sleep until I was 10. And I never had braces. So there 😉

Favorite physical activity outside of Crossfit: Surfing the river mouth in Tamarindo Costa Rica w my family!

Favorite place to eat in Naples: Bleu Provence

Song that gets me pumped for a workout: Day-n-Nite remix by Kid Cudi.

Proudest Accomplishment: Only losing a minute off my Baseline time at 35 weeks preggo, from 16 weeks preggo.

Ladies of CFN

Ladies of CFN

Thursday’s Workout

Skill: Hand Stand Shoulder Warmup

Conditioning:
2 minutes of work-4 sets

1 Snatch Grip Deadlift
1. Hang Power Snatch (95/55)
1. Burpee
2.2.2
3.3.3…

-2 mins rest between

Friday’s Workout

For Time:
350m row
35 Ring Pushups

Rest 3-5 minutes

For Time:
350m Row
35 Hand Stand Push Ups
Cash Out:
Straight-leg Situps x50

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

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