Tagged as: deadlift

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

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

Baseline Challenge this Saturday!

Check in begins at 8:40, and will conclude by 10:30 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 and second place male and female Rx’d scores.

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 Winners announced!

CF Naples

Friday’s Workout

Strength: Deadlift 1 Rep Max (overhead grip only)

&

Conditioning:

1 minute each: 4 rounds

  • Pullup
  • Ring Row
  • Dip
  • Box Jump

Score: Max Reps per round

Saturday’s Workout

Baseline Challenge this Saturday!

CrossFit Open begins March 6th

In two weeks, one of the most exciting and fun periods in the CrossFit year begins… the CrossFit Games OPEN. Why is it so exciting and fun you may ask? Well, it’s the one time in which ANY CrossFitter, regardless of level or ability to qualify a regional competition, has an opportunity to compete – just for the heck of it. Last year over 60,000 people took part (I wouldn’t be surprised if that doubled)… and got a chance to see themselves ranked on a world-wide scoreboard. Why is this good or a big deal?? It’s TOTALLY unique in the fitness and sport world – and it gives you a chance to be the person on the playing field, not sitting on the sidelines, watching. Putting yourself out there, slightly at risk, is a great way to feel alive, to test your skills and your fitness, and to see just how you stack up to the rest of the world.
Here’s how it will work:Starting on March 6th, CrossFit will announce a new workout every week for 5 weeks. That will become our Competition WOD for Thursdays. Additionally, on Saturday afternoons each week during open gym, we’llget together to whoop it up, push the pedal to the metal, and hit their best marks.

Now in order to participate, you must register, and you do that HERE. Cost $20. It’s well worth the money, just for the opportunity.

So check it out. Get registered. And join CrossFit Naples’ team. We’re REARIN’ to go!

CF Open
Thursday’s Workout
Complete as many reps as possible in 10 minutes of the following rep scheme:3 Deadlifts (275/155#)
3 Handstand Push-ups

3 Bar Single Leg Hops
6 Deadlifts
6 Handstand Push-ups
6 Bar Single Leg Hops
9
9
9…
Friday’s Workout
5 setsfor time of:
35 Double Unders
Run, 200 m
rest 30 sec betweenStrength:  Bench 5 x 5

Correcting the Deadlift

The deadlift is a functional movement. It is nothing other than picking something off the floor. When picking up a barbell, there are three setup conditions that create efficient, effective and safe mechanics: weight on the heels, maintaining solid midline stability, and having the shoulders just in front of the bar. The bar should travel vertically without having to move forward around the knees.

Many athletes set up too vertically, with the hips down, knees forward, and shoulders behind the bar. Rachel corrects this and other common flaws in the deadlift. Read MORE

Deadlift

Friday’s Workout

For 2o minutes:

Every odd min-5 Deadlifts at 275/165

Every even min-10 Weighted Situps

 

Events for February

Events are a huge part of the CrossFit Naples Community! They give every athlete a chance to compete and increase their motivation outside of class. In addition to that, it’s an opportunity to meet other members that may not be a part of your weekly classes while having alot of fun. We have so much in store for CFN next month I don’t even know where to start!

Sat, Feb 2, 2013
Food For Fuel
9-10am
For new students or those looking to brush up on some of the fundamentals of powerful nutrition. Learn about what foods to eat, The Paleo Diet, as well as some great tips to kick start your shopping, preparation, cooking, and eating on the go! Don’t forget to bring your journal and a notepad. Limited spots available. Email kirk@crossfitnaples.com to reserve your spot.

Sat, Feb 9, 2013
Kipping Pullups Skills Clinic
9-10am
Skill clinics are an hour long class designed to give each participant even more professional coaching and instruction on a specific CrossFit movement. It’s time to master that kipping pullup. Skill Clinics are INCLUDED in every CFN membership. 8 spots available. Email greg@crossfitnaples.com to reserve your spot.

Sat, Feb 16, 2013
FREE Beach Workout
8-9am
Did you know we live in one of the most beautiful cities in the world?! It’s time to change it up a little and go outside….like on the beach! Bring a friend and lets have some fun. Location: Lowdermilk Park. Plan on getting sweaty and dirty. Thankfully there’s water right next to us. Bring a bathing suit as some plan on staying afterword.

FREE COMMUNITY CROSSFIT BEACH WORKOUT

Tuesday’s Workout

Three rounds for time of:
10 Deadlifts (275/155)
50 Double-unders

Wednesday’s Workout

“Grace” -30 Cleans & Jerks for Time   (135/95)

REST

10 minute AMRAP-
200m Run
20 Hand Release Pushups, Dips OR Hand Stand Push Ups