Tagged as: double under

CEO of Go Daddy Shares Life Lessons

Brad Killing the air squats
1.

 Get and stay out of your comfort zone.

I believe that not much happens of any significance when we’re in our comfort zone. I hear people say, “But I’m concerned about security.” My response to that is simple: “Security is for cadavers.”

2.

 Never give up.

Almost nothing works the first time it’s attempted. Just because what you’re doing does not seem to be working, doesn’t mean it won’t work. It just means that it might not work the way you’re doing it. If it was easy, everyone would be doing it, and you wouldn’t have an opportunity.

3.

 When you’re ready to quit, you’re closer than you think.

There’s an old Chinese saying that I just love, and I believe it is so true. It goes like this: “The temptation to quit will be greatest just before you are about to succeed.”

4.

 With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of “undefined consequences.” My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, “Well, Robert, if it doesn’t work, they can’t eat you.”

5.

 Focus on what you want to have happen.

Remember that old saying, “As you think, so shall you be.”

6.

 Take things a day at a time.

No matter how difficult your situation is, you can get through it if you don’t look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7.

 Always be moving forward.

Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8.

 Be quick to decide.

Remember what General George S. Patton said: “A good plan violently executed today is far and away better than a perfect plan tomorrow.”

9.

 Measure everything of significance.

I swear this is true. Anything that is measured and watched, improves.

10.

 Anything that is not managed will deteriorate.

If you want to uncover problems you don’t know about, take a few moments and look closely at the areas you haven’t examined for a while. I guarantee you problems will be there.

11.

 Pay attention to your competitors, but pay more attention to what you’re doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12.

 Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you’re doing as anyone else, provided that what you’re doing is legal.

13.

 Never expect life to be fair.

Life isn’t fair. You make your own breaks. You’ll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14.

 Solve your own problems.

You’ll find that by coming up with your own solutions, you’ll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: “You never succeed in technology, business, or anything by following the others.” There’s also an old saying that I remind myself of frequently. It goes like this: “A wise man keeps his own counsel.”

15.

 Don’t take yourself too seriously.

Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16.

 There’s always a reason to smile.

Find it. After all, you’re really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: “We’re not here for a long time, we’re here for a good time!”

Brad

Monday’s Workout (CAP)

Strength: Weighted Pushup 5rep

Conditioning:

  • 150 Squat Cleans (Partner)

Find weight you can agree on that is challenging.  One working at a time.

Tuesday’s Workout (CAP)

Strength: Front Squat 5 Across (Back Squat if attended Monday’s Classes)

Conditioning:

“ANNIE”

For Time:

50-40-30-20-10

  • Double Under
  • Situps

 

Thanks To Rey Photography!

Thanks to Rey Photography for putting out some amazing action pictures from the Baseline Challenge. If you haven’t seen them yet check out our FB page to see how it went down!!

Link: Baseline Challenge

Pink

Wednesday’s Workout

Skill: Depth Jump & Ladder Drills

Conditioning: For Time-

100 double unders 
25 wallball 
30 situps 
25 wallball 
100 double unders

Thursday’s Workout

Strength: Dumbell Bench 5×5

Conditioning: For Time

15-12-9
Squat Clean 135/95 
Ring Dip

Athlete Spotlight: Jennie West

This month our athlete  spotlight is featured by Jen West. Her story extends way beyond our crazy CrossFit workouts. If you’ve read any of her guests post or follow her blog (http://thebestofthewests.blogspot.com), her stories will change you. Her dedication to her family and their struggle for their son’s life and endless hospital stays is a story that we only pretend to understand. She a tough girl in and out of the gym.

1. Hometown:
Wheeling, West Virginia (Dad calls me “mountain mama”)
2. Age:
33
3. When and how were you introduced to Crossfit?
It was about 6 months after Paxton was born and I needed to lose the “baby weight.” I stumbled upon another CrossFit gym in town that I attended for a couple of years and have since moved to CF Naples. I was addicted immediately and still am years later!
4. Favorite WOD/Lift:
Anything legs. My “monkey arms” are not my strongest asset.
5. I have always wanted to:
Adopt a child.
6. One word people use to describe me:
Um… sensitive maybe.
7. Outside of the gym I like to:
Write and play with my boys. Oh, and possibly drink champagne, but shh… don’t tell.
8. Something nobody knows about me or would be surprised to know about me:
I  can’t hear out of my right ear. You might now notice that I turn my head to the left when listening to someone talk.
9. Favorite physical activity outside of Crossfit:
Vinyasa Yoga baby
10. Favorite place to eat in Naples:
DaRuMa’s (I’m a high roller 😉
11. Song that gets me pumped for a workout:
Currently it’s “F**kin Problems” but my love for ghetto music is a looong list 😉
12. Proudest Accomplishment:
My three sons. 2nd to that is running 13.1 miles in 1:59 (which this old body will never be able to do again 😉

Jen

 

Monday’s Workout

Strength: Lowbar Back Squat 3×5

Conditioning: 3 rounds of  –

 

  • 10 Power Clean (135/95)
  • 10 Push Press (135/95)

Tuesday’s Workout

Strength: Press 5×5

Conditioning: For Time 1,2,3,4,5,6,7,8,9,10

  • Double Unders
  • Hand Stand Push up

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

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

Another New Class Begins on Valentines (9:30)

 

You’re sucrose, you’re glucose,
You’re fructose and more,
From your head to your feet…
Which are stuck to the floor.

You’re Hershey’s, you’re Snickers,
You’re sweet English Toffee.
If you spit in my cup,
You’ll just sweeten my coffee.

I love you so much
That I’m getting frenetic,
But I can’t even kiss you,
’cause I’m diabetic.

HAPPY VALENTINES!

Picture 55

Wednesday’s Workout

Run 300m
30 Back Squats 95/55
Run 200
20 Back Squats 135/95
Run 100
10 Back Squats 185/135

Thursday’s Workout

Strength: Strict Press 7 x 2

Conditioning:
14 minutes of work-
14 Doubleunders
Max Pullups

-If you fall off the bar continue to Double-unders
-Score Max Pullups