Tagged as: burpee

WLC Registration began today!

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration started at 11am, TODAY!

Please click here at and register at www.wholelifechallenge.com

Important dates for you:

  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals

So, before we get into today’s WOD, I do want to have a real moment with everyone. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-We’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything. It has gotten annoying for some of you…good that was my point.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, and so is Tara (we practice what we preach), But I can’t do it all myself. It’s not the same without community!

“I can lead the horse to the river but I can’t force them to drink it.”

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to CrossFit Naples to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our morning crew to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our most experienced athletes to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge and DO WORK. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, and it’ll get us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort. DO WORK!

-Sign up today at www.wholelifechallenge.com

Thursdays Workout

unknown amount of sets…

unknown amount of reps…

Pullup (CTB)
Burpee
Situp
DB Squat

Rep Scheme and Time-Unkown and Unknowable…until you show up! Surprises are so fun!

…coming up Friday

Strength: Bench 3RM

Conditioning:

3set:
90 Seconds of Back Squat (70% of Bench 3RM)
90 Seconds of Front Squat (70% of Bench 3RM)
-Rest 90seconds

Create Joy

By CrossFit Lisbeth

There is so much sadness in our world lately. Shootings, anger, hate. We all have so many questions for which there are no answers.

The more I ponder, the more I realize there is a simple way each of us can make this world better:Create joy.

Crazy, right? Serious times demand serious answers. If you really think about it, though, joy is a serious answer. You can fight darkness with darkness, but do not expect light to arise from it. Instead, create light.

Do what you can, with what you have, where you are, to make things better.

For one person. Then two, then three, then ten, then a hundred, then one thousand — and so on, until you can go no further.

Create joy, one person at a time. Start with yourself.

 

That sounds selfish, doesn’t it? Start with yourself? Isn’t this life about service to others? It is, but in order to serve others, you must first take care of yourself.

Sleep right, eat right, get to the gym. Get on the pull-up bar. Get on the barbell. Make the ground move fast beneath your feet. Get your body right, get your heart right, get your head right. Create joy within yourself. And then spread that joy.

When people notice your life is better — that you’re happier and more fun and full of more energy — tell them why. Tell them it all started with the pull-up bar, and the barbell, and the clock. Tell them about this crazy thing called CrossFit. Let them try it too.

Create joy. And watch the light spread, here, there, everywhere. It’s totally sappy and stupid … and true. Get out there and make joy happen.

“The MAGIC is in the movement, the ART is in the programming, the SCIENCE is in the explanation, and the FUN is in the community.”-Founder, Greg Glassman

Thursday’s Workout

Teams of Two-

5 min Wallball
Rest 1 minute
5 min Chin up
Rest 1 minute
5 min Diamond Pushup

-Score Total Reps on each station

…coming up Friday

5 rounds-
5 Burpees
10 BB Overhead Squat
15 Med Ball Cleans

Baseline Challenge

Are you ready for your Baseline Challenge??

Check in begins at 8:30, and will conclude by 8:50 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 place male and female Rx’d scores, as well as raffle prizes and giveaways throughout the event.
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 Heat 6
  • 10:20-10:28 Heat 7
  • 10:30- 10:38 Heat 8
  • 10:40- 11:00 Extra heats as needed
  • 11:00 am Winners announced, Raffle Drawings

Saturday’s Workout

The “Baseline” 

…coming up Monday


For Time (teams of two)-
50 Burpees
40 Deadlifts (50% of Max)
300m Run(together)
20 Second Hand Stand Hold (no wall, each)
1 Rope Climb (each)
-20 minute Cap

 

 

What is your Post Workout Supplement?

Are you taking a Post Workout Shake? You should be….start with Whey!

Whey protein is a pure, natural, high quality protein from cow’s milk.  Our whey protein is derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones.  It is a rich source of the essential amino acids needed on a daily basis by the body.

Our proteins hydrate well in water and are absorbed very well by your body. All whey proteins differ in lactose content, fats and calcium and Pure Whey has low lactose content (averaging about 1.8%); is low in cholesterol; and high in free calcium.

It is an excellent protein choice for all ages including children and provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.

If you are concerned about your child’s food choices, Pure Whey, with 89% protein content is an excellent choice to help kids grow up healthy.

Recommended Dose: As a dietary supplement, mix one scoop with 6-8 oz water or milk (skim, whole, raw, almond). Recommended to be taken in the morning, but may be taken anytime. Store in a cool dry place. Do not refrigerate. Container is 30 Servings.

We are currently selling SFH Whey Protein in our store. We are selling it for retail price. Ask a coach for more information

Ring of Fire is so Fun!

Tuesday’s Workout:

Strength: Press 3-3-2-2-1

For Time-

10.9.8.7.6.5.4.3.2.1
Burpee (jump on bumper plate)
10 Handstand Holds (shoulder touch)
-10minute cap

…coming up Wednesday

8 Minutes-
KB Swing
Double Under
-Active Rest 4 minutes
-Next set will last 7 minutes (your goal will be to get the same or more reps than you got your first round)

Cash out:
Rope Climb 3×1

Technique Trumps Intensity

If there was one thing we took out of the gymnastics course this weekend it was that technique always trumps intensity.

Watching Sean (the instructor) demo most of the movements this weekend was amazing to watch. There was a finesse and beauty in how he moved. He made everything look so easy. He continued to remind us how important spotting and correcting simple basic movements is to ALL athletes (even Olympics Gymnasts on t.v. get spotted). “If you learn something wrong, it’s hard to break,” he continued to say. Sometimes taking a step back is important because it’ll helps us eventually take two steps forward in the right direction.

In the next coming weeks we are going to slowly introduce the amazing skills and progressions that we learned. We are so excited to share the wealth of knowledge that we took from the certification.

Coach rocking out the V-sit at the CF gymnastics course

Tuesday’s Workout:

1 Deadlift Every Minute for 15 Minutes

-Add weight each set
-Score Highest Poundage

(DON’T LET THIS WORKOUT FOOL YOU. IT IS MUCH HARDER THAN IT LOOKS!)

Cash Out: Ring of Fire

…coming up Wednesday:

2 Minute Burpee Box Jump (Rest 2 minutes)
2 Minute Hand Stand Holds (Rest 1:30)
2 Minute Air Dyne (Rest 1 minute)
2 Minute Dips

 

Paleo Challenge Day # 28

The Mathematics of Fat Loss


Before we talk about fat loss, we must keep in mind that weight is a poor indicator of
fitness- what we’re really interested in is body composition. That is, how much of our
body is made up of fat versus lean tissue.

Also, we all need a certain amount of fat stores to maintain normal hormonal and immune
system function. This essential fat makes up about 4-7% of bodyweight in men and 9-
16% bodyweight in women. Go below these figures for long and you will do more harm
than good. Reducing our body fat is not an easy thing for us to do. The process, by definition, requires our body to consume itself for energy, and we have significant defense
mechanisms to prevent that from occurring for extended periods.

Read More

-Welcome JB to the CrossFit Naples community!

Today’s Workout (Thursday, June 28, 2012)

Skill: KB Play

Conditioning:
For Time:
800m Row
800 m Run
75 Double Unders
Post total time.

Tomorrow’s Workout (Friday, June 29, 2012)

20min AMRAP:
100ft Farmers Carry
15 burpees
20 KB Swings