Tagged as: deadlift

Deadlift (aka the health lift)

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked
shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

In its most advanced application the deadlift is prerequisite to, and a component of, “the world’s fastest lift,” the snatch, and “the world’s most powerful lift,” the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground. (CFJ, Deadlift) Free download

Skill of the Week: Snatch

Monday’s Workout

Strength: Deadlift 1-1-1-1-1

Conditioning: 

5 rounds-

  • 200m run
  • 8 Power Snatch (95/65)

Mark Your Calendar!

Did you see all the events we have going on?? This is going to be an amazing 3 months!  Mark your calendars now!!

Sat, Oct 20, 2012
Barbell for Boobs (9:00 am)

This small, local event is a yearly fundraiser to help fund mammograms for the young women who couldn’t afford one themselves. It is the first CrossFit community’s cause to benefit breast cancer awareness and esearch. The CrossFit workout is “Grace”. In this workout, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” Fundraiser all participants may modify the weight used in order to accommodate their physical abilities. Any donation will be accepted.  100% of the proceeds from Amazing “Grace” will be donated to Mammograms In Action.

Sat, Nov 22, 2012Sat, Nov 10, 2012
Whole Life Challenge FINALS
We will be re-testing all athletes from the Prelims (9-11am). Open gym will be closed for the event. Winner will be announced!

Turkey Trot-4 miler
The Naples Gobble Gobble 4 mile run is on Thursday @7:30 AM. Let us know if you are interested in running, and we will get a group together. We will only have ONE Class at 9:00am that day.

Sat, Dec 15, 2012
Baseline Challenge
In-house competition. This will be just as big as the past- DJ, Photographer, Snacks, Drinks, Prizes and More!! You don’t want to miss this!! Prove your fitness!

Sat, Jan 5, 2012
New Year Social
It’s always fun to ring in the new year with fellow CrossFitters. Our newest tradition includes a New Year’s party the weekend after New Years. Great food, great fun, and great people. Mark your calendar now!

Sam getting is Pistols on!

Saturday’s Workout

A mixed concoction of this weeks workouts… Bring a friend while your at it!

Monday’s Workout

Strength: Deadlift 5-4-3-3-3

Conditioning:

15 minutes of work-

Max Rep Doubleunders while partner runs 200m with Medicine Ball.

-Teams of 2
-Score Doubles Unders

Everybody, Somebody, Anybody, Nobody

This is a little story about four people named Everybody, Somebody, Anybody, and Nobody.

There was an important job to be done and Everybody was sure that Somebody would do it.

Anybody could have done it, but Nobody did it.

Somebody got angry about that because it was Everybody’s job.

Everybody thought that Anybody could do it, but Nobody realized that Everybody wouldn’t do it.

It ended up that Everybody blamed Somebody when Nobody did what Anybody could have done.

What is the moral of the story?

Thursday’s Workout

  • 15 minute mobility
  • 1000m Row Time Trail
  • Max Rep Double Under 3 minutes

Friday’s Workout

3×3 minute rounds:

  • 5 Deadlift (275/185)
  • 10 Burpees

-Rest as needed.

Rules are good!

Rules are good. They guide us for the better. They offer structure and discipline in a world of chaos. Here are some rules to live by according to Michael Pollan, author of the best seller “Food Rules.” 

Rule 63: “Cook”

Pollan says “the decline in home cooking closely parallels the rise in obesity”—not because we flock to fast food places, but because most restaurant chefs go crazy with sugar, salt and unhealthy oils. (See: Why is Sugar So Bad for You?)

Rule 60: “Treat treats as treats”

Food marketers want us to believe that we get pleasure from eating foods that are bad for us (the old “you deserve it” trick). Having one “cheat day” a week helps curb overindulgence.

Pollan has a more structured variation of the rule: “No snacks, no seconds, no sweets except on days that begin with the letter S.

Rule 13: “Eat only foods that will eventually rot”

Sometimes things become such a staple in our diet that we forget they aren’t actually food (you’re familiar with this example). When we stop eating real, rot-able food, it seems that we—just like the major food manufacturers—only care about the bottom line. But in our case, it’s the wrong bottom line… we go for the cheapest, fastest food we can find, with little regard to how it lowers our quality of life, or how much time and money we’ll pay later to fix the damage.

A few more rules of thumb for finding real food: “If it came from a plant, eat it; if it was made in a plant, don’t” and “shop the peripheries of the supermarket.” Read More

-Welcome newest athlete Christina to the CF Naples community!

Tuesday’s Workout

3 sets-90 seconds each:
-Pull up
-KB Swing (53/35)
-Single-Single-Double Under

-3 minute REST–Score Total Reps on Pullup and KB Swing

SKILL OF THE WEEK: Toes-to-bar

Wednesday’s Workout

“CF Total”

Back Squat 1RM

Press 1RM

Deadlift 1RM

-Bring your journals and record your scores!

 

Be Better

By 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 commonplace. 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.

Be better, everywhere.

Welcome Andi to the CF Naples community!

Thursday’s Workout

30-20-10

  • Deadlift (225/155)
  • Situp

-Every minute complete 5 “stop drop and rolls”

…coming up Friday

Push Press
3RM

“Gi Jane”
100 Burpee Pullups

 

two numbers that will make you a better rower

By: Greg Hammond

Too high of a stroke rate, falling out of the saddle, wishing for more height, pulling from the hole and trapping the handle—all are common rowing issues according to Greg Hammond of Concept2.

“People say, ‘Row faster, row faster.’ So what do people do? They go back and forth faster, which has really very little to do with actually rowing faster,” he explains during the CrossFit Experience at the 2012 Reebok CrossFit Games. “Rowing faster means get those meters to click by quicker than the person next to you.”

You must reset at the catch (pictured here), Hammond says.

“I’m actually going to go faster by slowing down my stroke rate, getting a good set-up … . I’ll finish that distance quicker with a slower stroke rating.”

Hammond’s other advice: hands and shoulders should be level so the chain is linear, you should bring the handle to the sternum and keep the elbows down, you should row with a tall chest and retracted shoulder blades, and you must ensure the knees are out of the way before the recovery.

“Over the years we’ve been working with CrossFit,” Hammond says, “you’ll see rowing is getting much, much better.”

Rowing Article: Why Indoor Rowing (free download)

Rowing Clinic this weekend (9-10:30am). We have one spot left. Email mario@crossfitnaples.com if your interested. Local CrossFitters welcome!

-Don’t worry. You pass out before you die!

Tuesday’s Workout
Strength: Deadlift 1 Rep Max

&

Conditioning:
21-15-9
Deadlift (50% of 1RM)
Hand Stand Push Up

…coming up Wednesday

As many rounds as possible in 15 mins of:
500 m Row or 400m Run
30 Kettlebell Swings 53/35
20 Box Jump 24/20)
Post total rounds.