Tagged as: deadlift

Athlete Profile: Rasmus B.

  • Hometown: Aabenraa, Denmark.
  • Age: 24
  • When did you first start training at Crossfit Naples? Oktober 2012
Tell us about your sports & fitness background:
Former Danish regional champion in sailing, former Danish champion badminton and 3 years in the Danish army.
How did you first get exposed to CrossFit?
An army friend of mine (220lbs, 6ft 6), gave me an introduction to CrossFit. .
What was your first workout and how did it go? How did you feel after?
My army friend told me about it. Naturally, when he told me that CrossFit was (excuse my language) “the shit”, and bodybuilding was out. I was a little skeptical. But when comparing his arms to mine and knowing that whatever we did in the military of physical work, he beat me every time. So I had to try some of that miracle training. I wanted in, and he gave me an introduction in the form of Fran(21 – 15 – 9 of thrusters(95lbs) and pullups), with no scaling allowed. I posted a really competitive time of around 18 min (just kidding), totally exhausted and not realizing what had hit me. After my meeting with “Fran” I was instantly hooked on this fire breathing, muscle aching way of training.
Favorite Workout:
“Murph”

For time.
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

Least Favorite Workout:
Anything with box jumps!!!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 
Before I could run 2 miles in 12 mins but barely be able to do 5 strict pull ups. So what I’ve seen, is a great improvement in the ability to do more things better. One of the best substitutes I have ever done.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 
Coming to the states for flight school, we spent the first few months only going to school and then heading home to eat and study. It felt impossible to fit training into the program.But waking up tired, being tired in class and needing a nap when coming home, had to be fixed. We decided to start training CrossFit, since it was to most effective way of training I had ever experienced. The hour we spent in the gym was easily caught up with, in the amount of energy and ability to concentrate throughout the day.
Any advice for people just getting started or new to CrossFit?
 Pain is temporary, pride is forever!
Rasmus

Monday’s Workout  (June 24, 2013)

These are two of the events that we completed this weekend…your turn!

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.

Event III:
1Rep Max Deadlift.
Tuesday’s Workout (June 25, 2013)
This was the first event of the weekend…your turn!

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Wish Us Luck!!

7 of our athletes (including me) are competing this weekend in Orlando. One day, Four Workouts! What better way to test our fitness than with a local CF competition. Wish us luck!

Congrats to Kirk, Greg, Mikkel, David C., Petergaye, and Stephanie for taking on the challenge!!

Here are the workouts for the competition:

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.
Event III:
1Rep Max Deadlift.
Final Event (Event IV):
How many rounds can you do in 15 mins of:

  • 50 Burpees
  •  40 Wall Balls (20 to 10’/10 to 10′)
  •   30 Hang Power Cleans (115/63)
  •    20 Handstand Push-ups (45’s+ABMAT/head-2-floor, 3′ wide)
  •     10 Squat Snatches (115/63)

WODS OF THUNDER BADGE

Wednesday’s Workout (June 26, 2013)

ADVANCED

4 rounds-
Run 300
10 Pull ups
15 DL 155/105

INT

4 rounds-
Run 300
10 Pull ups (assisted)
15 DL 135/95

SCALED

4 rounds-
Run 200
10 Pull ups (assisted)
15 DL 95/65

Thursday’s Workout (June 27, 2013)

ADVANCED

21-15-9
SDHP 96/65
Push Press (SAME)
Parallette Push Up

INT

21-15-9
SDHP 65/45
Push Press (SAME)
Parallette Push Up

SCALED

15-12-9
SDHP 45/35
Push Press (SAME)
Parallette Push Up (MOD)

Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total

Be Better

By CrossFit Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as common place. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

better

 

Wednesday’s Workout

For time:

2 rounds of:

Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

7 rounds of:

Box Jump (24 In.),

30 secs Box Jump (Step Down),

1 min Rest

— then —

2 rounds of: Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

4 rounds of:

Airdyne Bike, 30 secs

 

Thursday’s Workout

13 min amrap:

1-1-1-2-2-2-3-3-3-4-4-4…

Deadlift (225/135)

KB Swing- Partial (70/45)

Burpees

 

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

Recovery Tips for Injury

As hard as we work, we should also be spending time to take care of ourselves. There are so many way to achieve this. If you have an injury I guarantee you it isn’t going to go away on it’s own, with one or two of these recovery tips you’ll be back on your feet in no time!

1. Self Massage-Foam rolling, lacrosse ball, and resistant band drills, pre or  post workout can work wonders on tight 0r knotty tissues. Two minutes a-day keeps the physical therapist away!

2. Post Workout Shakes- these shakes are loaded with amino acids and especially post workout will allow for optimum recovery. Higher level athletes need even more protein and more amino acids.

3. Manual Therapy- if you don’t have time to get in all that extra mobility work, hire someone to do it for you, AKA massage therapy via Mario Ashley, just the best therapist in town! 🙂

4. Active Rest- Just because your knee hurts doesn’t mean you don’t have to show up. Staying on a routine is important for your psyche. Thank God CF can be scaled. We’ll find an alternative workout for you to do.

For more about recovery read this FREE article HERE

wallball

Friday’s Workout

Volume Testing:

1 Press, 2 Push Press, 3 Push Jerk -Work Up to heaviest weight for push jerk

Conditioning:
4 x 300m sprints

-Rest 90seconds

Saturday’s Workout

21-15-9 reps, for time of:

  • Deadlift, 315/205 lbs
  • Box Jump, 30/24 in