Tagged as: deadlift

Skills Clinic-Feb 2nd

We want to run a skills clinic during Open Gym for you guys next month but we want to get feedback on which skill you want to practice most. This skill clinic will be a FREE-one-hour instruction on Saturday morning (9-10am), February 2nd. If you’re interested please take the survey at the right of the screen. We want to keep the group small to ensure the most quality and improvement.

poll

Monday’s Workout

Conditioning:

Every Minute on the Minute for 15 min-
5 Deadlifts
4 Hang Squat Cleans
3 Thrusters
>Rx is 95/65 (scale up if thrusters are light…with caution)

Tuesday’s Workout

For Time:
50 Dips
Run 400 meters
50 Push-ups (hand release)
Run 400 meters
50 Handstand push-ups
Run 400 meters

Here’s to Lucky 13!

Here's to Lucky 13!

Start your New Years right! Without a hangover of course. Here’s to LUCKY 13!

Paleo Hangover Cures: 5 Things to Eat or Drink!

1. Eggs

One reason you’re having a hangover is because of something called acetaldehyde.  Acetaldehyde is a toxic byproduct created during the alcohol breakdown process.  Your body naturally gets of it and can keep up with getting rid of it… unless you drink way too fast/much then your body needs some help!  This is where the eggs come in.  Eggs contain something called cysteine, which breaks down acetaldehyde, and provides you energy too!

2. Asparagus

You can eat asparagus before, during, and after you drink for it’s benefits!  Scientists have found that it boosts enzymes that break down alcohol in your body.  Scientists have found that extract taken from the asparagus can help the body speed up alcohol metabolism.  It also contains minerals that help relieve headaches!

3. Coconut Water

Get some coconuts when you are having a hangover!  First drink that coconut water found inside the coconut.  That coconut water is rich in electrolytes (think of it as nature’s Gatorade) and is a great hangover remedy because your body is super dehydrated after a night of heavy drinking.  Second thing you should do with that coconut is crack that thing open and eat the coconut meat!  Coconuts are high in potassium and when you are hung over, you are most likely running low in potassium.

4. Bananas

The reasons for eating a banana is similar to the coconut.  Bananas will replenish your body’s potassium, and it is also is high in vitamin B6, which reduces hangover symptoms.  Another thing bananas do is it is a natural remedy against heartburn and nausea.

5. Fruit Juice

Really, this could be any juice, such as Tomato juice or Orange juice.   Fruit juices have fructose, which is a fruit sugar, that helps give you energy by restoring vitamins and nutrients that were depleted the night before.  It also helps your body get rid of toxins.

Here's to Lucky 13!

Here’s to Lucky 13!

Tuesday’s Workout

Strength: Deadlift 5×2

Conditioning:
“Annie”
50-40-30-20-10-

  • Double-Unders
  • Situps

Wednesday’s Workout

Conditioning:
20 minutes of work-

  • 135/95 pound Thruster, 15 reps
  • Run 400 meters

 

Baseline RECAP

This Saturday we had hosted our 2nd ever Baseline Challenge, and it was a huge success! We had 19 athletes participate, and saw great effort and results by all. Here is a recap of what went down. The event started with our first women’s heat consisting of Kelly, Jen W, Danielle, and Anne. These ladies started off strong on the rower, and made quick transitions to the squats. They were ready to compete! Kelly was unstoppable on the air squats, and Jen was making up time on her “money maker” pushups! Danielle, one of our newest members, held on strong, shaving 5 seconds off her baseline time from her initial time just two weeks ago! Special acknowledgement to Anne, completing this workout while 8 months pregnant!! Amazing!!

The second heat continued with 3 of our male competitors, Mike C, Tyler and Dustin. The heat was all about RESULTS! These boys were off, holding competitive times in the 1:30’s to start on their 500m row. They pushed each other and stayed moving at a fast pace the whole time. Both Dustin and Tyler completed the workout as prescribed, including a beautiful finish on pull ups. Mike C completed the workout going down from the green band to the blue band, which is a huge accomplishment. Overall, this heat was definitely one to watch, with all times under 6 minutes.

The third heat was 4 of our most recent members, Chrissy, Beth, Tenley and Cammeron. These ladies had some of the most significant improvements to their times, from their initial baseline just a few weeks back. It is incredible to see such progress in just a few weeks. The numbers don’t lie! Great progress, and tremendous improvements for each one of these ladies. Our final women’s heat included our 3 of our Rx’d competitors, and this was the grand finale. These girls have been working hard on their pull ups. Petergaye was the only female to complete the workout as prescribed last time, and the only female on the leaderboard. This year, Carrie has been named the “Pull up Queen”, and Dawn recently completed pull ups in a workout just a few days before. There was a lot riding on this heat, and the results were nothing short of amazing. The workout started off strong with Anges working hard to be first off the rower, and the rest of the girls were not far behind. Carrie took a quick lead after the squats, and maintained that lead all the way into her finish of 5:22, making her the new winner and top spot on the leaderboard! Now it was a race for second place. Petergaye had 6 to go as Dawn got on the bar, connecting two pull ups at a time. It was a battle. Petergaye finished with a 30 second improvement from her previous score, with Dawn not far behind.

And finally, our final men’s heat was the most exciting 4 minutes of the day! These boys were flying through this workout. The final heat was made up of Kirk, Greg, Luke, and Santiago. The crowd was going nutts! They knew they had to be under 4:30 to have a competitive time, and a chance to get on the leaderboard. These boys were neck-and-neck throughout the entire workout, especially Santiago and Luke on the situps and pushups. Luke was first to the pull up bar, with Santiago close behind. Kirk came onto the bar third, and with 1 quick set of 10 pull ups, he finished as our winner with a score of 4:08, knocking the previous leader off the leaderboard. Sorry Craig. After it was all over, we enjoyed some great conversations, fun pictures, and seeing the little kids play on the rowers and on the equipment. Thanks to everyone who participated! We could not be more proud of our athletes. Keep training these movements, and get ready for the next “Baseline Challenge”.

 

Wednesday’s Workout

Skill of the Week: Rope Climb

Conditioning:

15 minutes of work-
10 Push Jerks (96/65)
20 Squat
100m Run

Thursday’s Workout

Skill of the Week: Rope Climb

Strength: Deadlift (5×5)

Conditioning:

15 minutes of work-
400m Run
40 Situps (wall-straight-leg)

Baseline Challenge this Saturday!

Check in begins at 8:30, 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 Extra heats as needed
  • 10:20-10:28 Winners announced!

_________________________________________________________

We would like to take a moment and thank another sponsor of our Baseline Challenge. As a former D1 athlete JD understands the value of hard work. Where at CrossFit Naples we strive to  keep you “Physically Fit”, JD Loden Wealth Management keeps you “Financially Fit”. Thanks for your support to our program.

Monday’s Workout

Skill: Row

Conditioning:
“CF Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

-15 minute cap on each lift

Tuesday’s Workout

Skill: Squat

Conditioning:

2 Minute Burpee
2 Minute Air Dyne
2 Minute Hand Stand Push Up
2 Minute Straight Leg Situp
2 Minute Box Jumps

50 Ways to Acheive Greatness

This was posted a couples of weeks ago but it was so good I had to repost. Here are my favorite of the 50 Ways to Achieve Greatness article posted By Diesel Strength & Conditioning.

1. Jump out of bed and crush the floor boards every morning by smashing your feet down and defiantly take on each and every day.

2. Breathe deep in the midst of turmoil.  Be calm and take deliberate action when everyone else is falling apart.

3. Live aggressively and appreciate every second.

6. Don’t start counting reps until it burns.

7. Hit 100 push-ups every day.

8. Dance for your kids when their friends are around.

9. Don’t be jealous, be inspired.

11. Be Swayze in Point Break, Youngblood or Road House.

14. Make a special handshake for each of your kids and throw it on them when they’re doing homework, eating, or whenever you can.

19. Find a mentor.

20. Do something you FEAR until it becomes a strength.

23. Be true to yourself. It will inspire others to be who they really want to be but are too afraid.

24. Always use a weight vest for your bodyweight training.

27.  Select three important goals that you want to hit each day and rank them in order of importance.  Focus on getting the most important one done first and work from there.

28.  Always have a beginner’s mind.  Approach every learning opportunity with enthusiasm.

29. Drink a gallon of water each day.

31. Progress, not perfection.  Stop beating yourself up for not being perfect and focus on small changes that make you 1% better everyday.

32. Be humble. Work hard.

33.  Stop being negative.  No one wants to hear it.  Be different and focus on the positive.  Remember, there are many people who are happy with much less than you have.

35.  Stop giving your energy to your past.  Live in the present and build your future.

38. Train every workout like you’ll never get to train again.  Push yourself and drive out your demons with every rep.

40.  Encourage others and inspire them to greatness in their lives.  You will get it back ten fold.  When you’ve given all of yourself, give more.

44.  “Fear is the only darkness.”

49. If you have good friends, hold on to them. Tell them everyday how much they mean to you and never let them go. They will give you strength and encourage you when you lose your way.

Welcome Mikkel to the CF Naples community!

Friday’s Workout

Skill: Push up
Strength: Deadlift 5×5
Conditioning:
1 min max DU’s
rest
500m row for time
rest
400 m run for time

2sets

Did you get your 100% Discount?

Usually during the holiday’s companies are vying for your attention in hopes that you will buy from them. They do that by offering a “buy on get one free” or a 10-20% discount on selected items. We wanted to change that around by giving something totally FREE to you. That’s a 100% discount! 

It’s called the Holiday Resource Guide. 

We found that if we could get people to stay active during the holidays they actually lost weight. We wanted to create a resource guide that would help avoid what happens to millions of Americans during the holidays. Did you know people who are overweight usually gain more than normal weight people during the   holidays? Well not anymore!

We created this resource guide because we care. It covers main topics of: APPROACH, NUTRITION, AND WORKING OUT plus some bonuses! If you implement just a few of these techniques you’ll never gain weight during theholidays again. Best news of all it’s FREE!

Check your emails for this amazing Guide to the Holidays!

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If this excites you, you should check out our 6 Week Bodyweight Challenge. This is not a weight loss challenge but don’t be surprised if you lose weight! You don’t have to CrossFit here in Naples to participate, and non-CrossFitter’s are highly encouraged to participate. Two bodyweight workouts a week, submit your score online and best part is…everyone can win!

More information on our BLOG 

(Last day to sign up Saturday, November 22nd)

Monday’s Workout

Skill of the Week: L-sits

Strength: Bench Press 3 rep max

Conditioning:

3 rounds for time-

15 Deadlifts (125/75)
10 Hang Power Cleans
5 Push Jerk (Level 1: Push Press)

– 5 Burpee Penalty (when bar drops)

Tuesday’s Workout

Skill of the Week: L-sits

Conditioning:

Partner WOD
(1 partner works 1 rests)

1500m Row
100 Box Jumps
100 DoubleUnders
100 Mountain Climbers