Tagged as: chin up

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!


Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips


Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up

Cash Out:  800m Sprint


Speaking of Tabata. There is a great new CF website that writes a little bit about everything. Best part is that the content is FREE!! Everything from nutrition, to article about technique, as well as motivational pieces. If you get some time check it out. Visit www.tabatatimes.com

Tabata Times

Monday’s Workout

Strength: Chin-up work/weighted if possible

Conditioning: 3 x 400m Run

Each Set you must  complete an Air Dyne Sprint at half the time taken for your 400m run

Tuesday’s Workout

Half tabata   (20sec of work/10 sec off x 4 sets)

  • Push Press  (1/2 BW)
  •  Situp
  • Burpee


Do you strategize your workouts?

If you are eager to improve yourself as a CrossFit athlete, you need to start thinking strategy long before you hear “3, 2, 1: GO!”


Strategy begins with checking the daily workout the evening before (http://www.crossfitnaples.com/blog/, and preparing your gym bag accordingly. If there is a separate Strength WOD that includes Olympic or powerlifting movements, pack your weightlifting shoes or other flat-soled shoes. Heavy cleans or overhead stuff? Make sure your wrist wraps  or tape are in that bag.

Think about what you are going to wear. Do you want to wear the shorts that pull down to reveal your butt crack while doing sit ups? Probably not. Are deadlifts on the menu, but you want to keep your shins scab-free? Then make sure you have your favorite knee-high deadlifting socks ready to go!

Show up early

Now class time has arrived. Good strategy means showing up early for mobility exercises specific to the movements in the WOD. Showing up early also means you might be able to watch other students do the WOD and learn from their successes and mistakes. Ask questions: “How was the WOD? How did you approach it? What would you do differently?”

Maybe you’ll learn that it’s a good idea to go for unbroken sets and recover between stations or during easier movements. Maybe you’ll learn it’s a good idea to set a specific pace: 5 reps, 3 reps, etc. Talk to you fellow students and your coaches and find out!

Don’t “Forget” Your Reps

Is it a complex or high-intensity WOD that will make it difficult to keep track of rounds or reps? Then make tick marks with chalk and wipe them off as your progress, or have a marker or pen and paper handy to count your rounds and reps.

3-2-1 GO!

It’s Go Time! Now you’re off and running. Stay focused on your pre-arranged strategy. Stay close to your equipment between reps. Be conscious of your rest intervals — a good strategy is to take a certain number of breaths — 1, 3, 5 — depending on the exercise, and get right back in on the next rep.

Meanwhile, have fun! Yell “Lightweight! Yeah budday!” to your heart’s content. Look out of the corner of your eye at your CrossFitting friend next to you, and encourage them to keep going when you see them slowing down. The positive energy and the wild atmosphere in the gym will push you through the toughest workouts!

What have we changed since? Free WOD socks goes to the winner!

Thursday’s Workout

10 minute AMRAP:

  • Snatch Grip Deadlift x 8 (135/95)
  • Sumo Deadlift x 8 (same weight)
  • Run 50 m

Friday’s Workout

Strength: Bench Press 5×5


10 Rounds for time-

  • 5 Strict Chin ups
  • 10 Kipping Swings

-Penalty if you fall off before the round is over= 5 Burpees

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

Are you taking a post-workout shake?

Post workout shakes are just as essential as stretching. The intensity of our workouts cannot be overstated enough. Take extra care of yourself by supplementating with a post workout shake. There is a 20 minute window after your workout that is essential for you toward faster results. The number one question you should ask yourself  is “what are your body composition goals?”. With this answer you will be guided by the proper macronutrient ratios.

  • If you want to gain muscle: drink significant protein (30-40grams) and significant carbs (40 grams).
  • If you want to maintain you body composition: drink significant protein (30-40grams) and smaller portion of carbs (25grams).
  • If you want to loose Body Fat: drink significant protein (30-40grams) and no carbs.

There is no exact perfect formula. Everyone is different. Also how hard you are training comes into effect. Harder you train the more food and rest you need.

Experiment and find what works for you.

-Welcome Dustin to the CrossFit Naples community!

Today’s Workout (Wednesday, May 16, 2012)

Skill: Overhead Efficiency


6 rounds for time-
3 Reps Anyway Overhead – 185/105
6 Chin ups
9 Push Ups (Clapping)

“Knees Out”!

Externally rotating the ankles, and therefore the knees, not only creates the right tension, but it also stabilizes the back and forces the torso upright. Mobility guru Kelly Starrett (www.mobilitywod.com) says the movement is important for the set-up of the deadlift as well as the Olympic lifts.

“I contend that if you turn that foot out as an unconscious compromise, you’re immediately going to collapse through the ankle,” he says. “And that sets me up … so my only plane of force is to rotate in—’cause it’s difficult to rotate out—and there I’ve collapsed and there’s my ACL” (that’s not a good thing).

Cuing “knees out” can accomplish the same effect, Starrett says, citing Coach Mike Burgener.

“I shove my knees out—that allows me to really drop my torso into an upright position, and now I’m just into transition so easily,” he explains. “How do I get out of transition so I can jump longer and have movement options? … I do that with external rotation.”


Happy B-day Bill!

(Today’s Workout: Friday, April 27, 2012)


Single Arm Dumbell Snatch 5×5


Birthday Workout: Bill Miller

“Miller Time”

39 Anchored Situps
39 Box jump, 30 inch
39 Chest-to-bar Chin Ups
39 Box jump, 30 inch
39 Anchored Sit ups