Tagged as: db snatch

Beauty in Strength: Video

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

Link: http://www.youtube.com/watch?v=5zvqNHDTf8Y

YOGA

 

Friday’s Workout

CF Total II

Power Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Saturday’s Workout

20 min amrap

ADV

5 hspu
7 chest to bar pullup
10 alt db  snatch 70/50

INT

5 hspu
7 chest to bar pullup (assisted)
10 alt db squat snatch 50/40

SCALED

5 hs hold
7 chin to bar (assisted)
10 alt db squat snatch 35/25

Cash Out: Sled Drag 3sets

Come Early, Stay Late

CrossFit is defined as “constantly varied, functional movement, executed at high intensity”.

Most people fall in love with CF because of the infinite variation. I’ve personally been doing CF for almost 4 years and I’m still doing workouts that I”ve never done before. I am allowed to program as creatively as possible. Each workout is completely different from the day before. The only thing I guarantee to you, as an athlete, is that next Wednesday’s workout will be absolutely different from the one you perform today. That’s the double edge sword.

On one hand, this style of training doesn’t allow monotony to set in. We rise to something new everyday! Exciting. 🙂

On the other hand, it takes a really long time to master these movements since we might only practice them once every couple of weeks 🙁

So the question is how can we get better at them in a shorter amount of time?

Simple. Come early, stay late. 

If you haven’t performed handstands in a couple of weeks, don’t wait for me to program them in a workout. Get yourself next to the wall and practice the skill of inverting yourself. Come early, stay late.

Not good at pull ups? No problem. Grab a band and practice pulling yourself up above the bar. Come early, stay late.

Suck at running. Go outside and get those feet moving. Come early, stay late. 

“ The hardest part of any journey is taking that first step.” Everything else seems easier after that!

Responsibility

Wednesday’s Workout (May 29)

Skill: BB Romanian DL

Conditioning:

ADV

  • Complete as many rounds as possible in 12 mins of:
  • Sprint, 100 m
  • 3 Push Jerk (50/30)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

INT
Complete as many rounds as possible in 12 mins of:

  • Jog, 100 m
  • 3 Push Jerk (35/20)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

BEG
Complete as many rounds as possible in 10 mins of:

  • Jog, 100 m
  • 3 Push Press (25/15)
  • 5 Romanian DL (same)
  • 7 Push-up  (modified)

 

Thursday’s Workout (May 30)

Modified Regional Workout #4: View Entire Workout and Scores HERE

ADV
50 wall ball (20/14)
50 pull ups*
50 pistols
50 alternating dumbbell snatch (70/30)

INT
40 wall ball (18/12)
40 pull ups* assisted
40 pistols (green box)
40 alternating dumbbell snatch 50/25)

BEG
30 wall ball (14/10)
30 pull ups* assisted
30 air squats
30 alternating dumbbell snatch (30/15)

*Perform Chin ups if you completed Tuesday’s WOD

Athlete Profile: Scott Berry

Many of you might not know but Scott is a stage 4 cancer survivor for over the past 4 years. Cancer was found in his brain and both kidneys. About 10 months ago, Scott started reading articles and studies that had recently surfaced linking exercise to the prevention of or recurrence of cancer.  He told me that he recalled walking the halls one day in the hospital and making a commitment to start exercising again. Recently he went for a check up with his Oncologist to review of all the MRIs and CT scans for this past quarter which confirmed he was cancer free!  Obviously we cannot definitively attribute this to  Crossfit, but we can say it can’t be hurting. You are an inspiration to us all Scott. Congrats to all your success thus far!

Athlete Spotlight: Scott Berry

Hometown: Sheboygan Wisconsin

Age: 48

When did you first start training at CF Naples?: 01/23/2013

Favorite WOD: Rowing and anything with Kettlebells

Least Favorite WOD: Still learning and practicing Double Unders and Hand Stand

Pushups and they will be my least favorite until I master them.

Tell us about your sports & fitness background: Played Football in College, but that was a

long time ago. I ride my bike every chance I get and participate in duathlons whenever

possible.

How did you first get exposed to CrossFit? A friend of mine (MJ) knew several people who

love and are thriving at Crossfit Naples and convinced me to give it a try with him. Like

everyone else, I have been addicted ever since. I know there are other Crossfit gyms in

town but Crossfit Naples was a perfect fit.

Take us back to your first WOD… what was it, and how did it feel? I do not remember

specifically what my first WOD was, but I remember feeling horrible the next day…and the

next day…and the next day.

What sort of changes have you seen in your body, health and fitness since starting CF

(before/after)? Besides the fact that I just plain feel better overall, I have found that

Crossfit has helped me with my running (which I used to hate) and biking also.

What sort of changes in your life have you experienced out of taking on something like

CrossFit that were totally unexpected? I would have to say the reactions of other people.

Everyone is always asking about my diet and what type of exercise I do.

Please share with us any favorite CrossFit / CF Naples moments: The knowledge of the

coaches is fantastic. All the little tips the coaches and other athletes provide that

suddenly “click” to help you do the movements you never thought you could master.

When I asked about ways triathletes can properly utilize the Paleo diet to maintain energy,

Mario immediately handed me a book to learn everything I needed to know. The coaches

genuinely want everyone to succeed!

Any advice for people just getting started? Trust the coaches and the Crossfit

program. Most importantly, practice movements outside of Crossfit every chance you get.

What are your hobbies, interests and/or talents: Biking, watching my kids play soccer and

lacrosse, and spending time in any way with my awesome family!

Screen Shot 2013-04-29 at 2.10.58 PM
Wednesday’s Workout (May 1, 2013)

For time:
50 wallball, 20lb ball
Run 400 meters
50 pullups
Run 400 meters
50 wall ball

(Sub: If you attended Tuesday, sub med ball cleans for wall ball)

Thursday’s Workout (May 2, 2013)

13 minute AMRAP:

  • 5 Back Squat (50% of 1 RM)
  • 10 DB Snatch (5 each side) 60/30lbs
  • 5 HSPU

 

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!

CF

Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

Prove your fitness

How do you know that you’re getting in better shape? How can we beyond -a-shadow of a doubt test wheter CrossFit is making you fitter? Wouldn’t you like to know that your hard work is paying off? Well now’s your chance. The Baseline Challenge is a way to “prove your fitness”.

You can’t run away from this workout because we’re making everyone do it, even if you can’t make it on Saturday, December 15th from 9-10:30am. Why? Because this score is that important to us!

Wouldn’t you rather do it with a Live DJ, Prizes, and FREE T-shirt and Food?

It’s a no-brainer. Sign up today at the front desk!

——————————————

We would like to thank one of our sponsors of the Baseline Challenge…Fields of Green Lawn Care. Not only is Dave’s commitment evident in his results with CrossFit (losing 10lbs and 2% BF) his commitment is also evident in the way he treats his own clients. He told me the other night that people chose him over other companies because he knows everyone by first and last name. It’s a commonalty that we both share.

Thank you Fields of Green for your continued support to CrossFit Naples! For more information visit Fields of Green’s website HERE 

Fields of Green, Inc. - Irrigation, Lawn Maintenance & Landscaping.  Licensed & Insured  2316 Pine Ridge Road, #444  Naples, FL 34109  239-253-3438

Wednesday’s Workout

Skill: Pullup

Strength: Power Snatch (heavy)

Conditioning:
Teams of 2-
2 rounds:
8 Heavy DB Snatch (each arm) 32 total
50 Pullups
50 Wallball
-Afer last round 1000m Row (break up as needed)

Thursday’s Workout

Skill: Row

Conditioning:
21 Shoulder-to-Overhead (115/75)
100m Farmers walk (heavy)
15 Shoulder-to-Overhead
100m farmer walk
9 Shoulder-to-Overhead
100m farmer walk

**anytime the weight is dropped for rest or in transition there is a 5 burpee penalty

I should’ve made time

By: Mindy Coby

It’s rare, but there are days when I literally have to talk myself into putting on my Olympic shoes and getting on the WOD floor.

It’s not that I don’t love CrossFit, I most certainly do. I’ve loved it from day one. I love the community at my box, what it’s done for my body, my health, and my mind. Short of God and family, it’s basically the greatest thing ever.

But just because I love it doesn’t mean I always like CrossFit.

Sometimes, when I look up at the clock during a workout, I think, “I could just stop, its not like anyone is here to notice.”

But then I remember why I bought those Olys in the first place. I remember that burning desire that I’ve had for months on end to achieve my goals. My desire never leaves, it just becomes temporarily masked by fatigue, or a busy schedule, or whatever excuse I have that day.

The days I want to be there the least, are the days I gain the most.

I learn to push without a crowd or a coach. I can actually hear the sound of the bar dropping, the whip of the rope, and my own breathing. CrossFit bring me clarity. Me against me, against the clock, against a whiteboard.

No matter how I walk in, I leave accomplished. I can go about the rest of my day that is still waiting for me, no worse off than it was before, and I can rest assured that at night that I won’t have to deal with thinking about how, “I really should’ve made time.”

Wednesday’s Workout

Skill of the Week: Hand Stand Progressions

For time:
500m row
20 Thrusters (95/65)
50 Situps
20 Thrusters
50 DB Snatch (25 each side)

 Thursday’s Workout

Skill of the Week: Hand Stand Progressions

Teams of Two-

5 Minute AMRAP Pullups
Partner Deadlift Hold (185/135)

5 Minute AMRAP Max Pushups
Partner Holds Plate Overhead (45/35)

5 Minute AMRAP Air Dyne Sprints
Partner Hold Heavy Dumbbell

12