Tagged as: clean and jerk

Naples rated the #5 Fifth fittest metro area in U.S.

#5. Fifth fittest metro area: Naples-Marco Island, Fla.

Near the Florida Everglades, Naples-Marco Island’s beaches, parks and tropical climate lend themselves to camping, canoeing, fishing and long nature walks. Simply walking at a brisk pace for 30 minutes burns 180 calories, which makes it easy to maintain a healthy weight.

16.6 percent  of residents are obese.

Read Entire Article HERE

Healthy City

 

Friday’s Workout

Guest Day Workout

5 minutes each: Rest 2 mins in between.

  • Singles Jump Rope
  • DB Push Press
  • Box Overs
  • Dips

-Teams of Two

Saturday’s Workout

Guest Day Workout

30sec on/30sec off-

45sec on/45sec off-

60sec on/60sec off-

45sec on/45sec off-

30sec on/30sec off-

Rest 5 minutes/Repeat with other BB movement.

  • Clean & Jerks, 135/95 lbs
  • Deadlifts, 135/95 lbs

Cash Out: 100 Situps

-Teams of Two

10 Tips to Eating Paleo

Here are some simple tips and tricks to stay on track. 

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colors.
This is so not Paleo!

This is so not Paleo! Caught him in the act!!

Wednesday’s Workout 

“Daniel”

  • 50 pullups (partner only)
  • 400 m run
  • 21 Thrusters #95/65
  • 800 m run
  • 21 Thrusters
  • 400 m run

Thursday’s Workout

For time:

  • Run, 800 m
  • 30 Clean & Jerks, pick load
  • Run, 800 m

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says

READ MORE HERE

Next week well touch on healthy alternatives….

Spray

Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

Conditioning:
10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.

VIDEO HERE

Mind vs Matter

When people think about what they can benefit from CF, they usually think in terms of getting in better physical shape. I frequently ask new members what their goals are when they first start here. Responses include everything from “losing weight,””getting tone”, or “becoming stronger”. This is how most people define being in shape…..

It’s not that it’s wrong, wanting to be leaner or get stronger is a great thing to aspire toward, it’s just that the term is incomplete of defining being in shape.

I would be reminisced if I didn’t speak of the psychological benefits of CF. The being in shape of the mind.

I love CF becuase its the only thing that challenges my complete attention and presence. In no way am I able to think of anything else during a WOD, when I do, I find my self moving slower, hurting more, and thinking negative thoughts. Its then during that “heart pounding out of my chest” feeling that I’m reminded to FOCUS, re-FOCUS, to complete another rep, to keep my technique tight, and above all else….keep moving. That’s all I have room to think about in those moments.

In those moments, which I cherish dearly, I know I’m am developing a stronger mind, attitude, and belief in myself. This is much harder to quantify in terms of improvement versus something like losing weight or getting strong, but I guarantee it’s happening.

CrossFit helps development a “can do” attitude. One that isn’t afraid to push through the SUCK and keep on fighting, knowing that it will make them a better person. We would be insane to continue to do what we do and not see results. To be in shape is a physical matter but also a mind matter. Physically our results might not come as fast as we would like but mentally we begin getting in shape from DAY #1.

6am

Thursday’s Workout

5 sets of 3 minute AMRAP’s of:

500 meter Row or Air Dyne Sprints
Max Anchored Situps to Air Squat

Modification (10 situp, then 10 squats)

-Score Max Anchored Situps-Squat for each round

Rest 3 minutes

Friday’s Workout

Bench Mark Friday-pick your most difficult first!

“Grace”
For time:
135/95 pound Clean and Jerk, 30 reps

Rest 5 minutes

“Isabel”

For Time:95/65 pound Snatch, 30 reps

Kindness 101

By Jennie West

We are taught a lot of things in life. like how to use our manners or how to function in society, but one thing that matters the absolute most is kindness. we can all go about our days being “nice” which is defined as pleasant, agreeable or satisfactory in websters dictionary. or… or we can be kind. when my children are fighting i don’t reprimand them to be nice, i ask them to be kind.  i want to teach them that there is a huge difference between nice and kind.  i want them to grow up not being “pleasant, agreeable or just satisfactory”, but rather friendly, generous and considerate in nature as defined by webster.

I was in publix one time and there was a lady in front of me with a baby in the cart and bags of groceries ready to take home. only her card was declined. she fumbled around embarrassed and flustered. she told the cashier she would be right back after she went to her car to get another card to try.  the cashier went ahead and rang up my groceries and when she told me my total, i quietly asked her to put the lady that just walked outs bill on my card as well. she looked at me sideways and said “are you sure?” i replied yes and scurried to my car just as the lady was walking back in.  i never saw that lady again. it is my hope that she took that day, tucked it in her heart and passed it on.

I did what i did that day, because kindness was shown to me and the way that i felt in that moment was to pass it on so others could feel just as i did. life is to rushed anymore. people don’t slow down to really listen to each other.  we hurry about our lives never stopping to take note of those around us and the battles or conquers they are living.  don’t just be satisfactory.  really listen when someone is speaking. pass on the goodness that can be had in this world when so much bad is happening.  slow down and relish the people around you. because aren’t we all just people living our lives one dream at a time.  we are all the same, human, and we all deserve kindness. so in the coming days and weeks ahead find a moment to slow down, to look around and find a moment in life where you can be kind. for if we all did one act of kindness imagine how it could change the world…

crossfit naples beach workout

Monday’s Workout

5 Rounds
20 Wallballs
6 Clean & Jerks 135lb/95

 

Not all meats are created equal

I don’t know about you, but I spend a LOT of time at the meat counter at the grocery store.  I love my meat.  We all do, otherwise we probably wouldn’t be Paleo.

Not all meats are created equally, though, and they all have different, sometimes confusing labels on them – all natural, organic, grass-fed, free-range, etc.  Instead of just throwing up your hands in confusion and settling for the cheapest option, I want you to be versed in the vague and often misleading language of the meat industry.

-Natural

-Free Range

-Pasture Raised

READ MORE

 

Legs

Monday’s Workout:

One Minute on..One Minute off for 10 minutes of:

Clean & Jerk for 5 minutes (135/95)

Snatches for 5 minutes (95/65)

Tuesday’s Workout:

15 minutes of work-

200m Run

10 Overhead Squats (PVC or Barbell)

15 Box Jumps