Tagged as: double under

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

Training for Life

As you know Monday’s workout consisted of sprint intervals. To much of our surprise Santiago showed up in his military gear ready to workout. Dressed in camo pants, sweats, and boots he was ready to train. Many of you might not know this but Santiago is an officer in the Marines. We’ve had the pleasure of working with him while he awaits orders to his first duty station. He’d never tell you because he is too humble. I can’t help myself though I’m too proud of him to keep quiet.

I say all this because he gets it. He understands the purpose of CrossFit. He doesn’t train with us because he wants bigger biceps (though he does love doing chin-ups), he trains with us because one day his life will literally depend on his fitness capability. He trains to be sure he can handle whatever obstacle he might face. I was proud of him Monday morning while he sprinted in his boots. Impressively his times were just as fast as most people’s average sprint times.

It makes me proud to know he is the one going to protect us against our enemies. Our freedom depends on people like him. It’s very assuring to know he is one of the many soldiers who fight for our freedom. To you Santiago, we salute you!

Wednesday’s Workout

Skill: Pullups
Buy In: 50 second Air Dyne then…

Conditioning:
50 KB Clean & Jerk (Right) 24/16kg
50 Double-Unders
50 KB Clean & Jerk (Left)

Thursday’s Workout

Skill: Push ups

Conditioning:
500m row & 10 Squats; rest
400m row & 20 Squats; rest
300m row & 30 Squats; rest
200m row & 40 Squats; rest
100m row & 50 Squats

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

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

15-12-9
Thruster
Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95

Last Week of the WLC

One more week to go for everyone who is participating in the Whole Life Challenge. We have seen some amazing results so far. See below for the Final Challenge of the WLC. The Finals are THIS Saturday 9 am. Come out and support your fellow members as they re-test the WLC workout.

What an extraordinary 7 weeks you’ve had. You’ve learned a LOT about yourself, how you operate, what stops you, and most of all, how to get results out of being ACCOUNTABLE for them day in and day out.

What if you could take all that you’ve learned and apply it to your life afte the challenge is over? What if you could use the structure of community, accountability, and a GAME to make other important things in your life happen?

Your weekly challenge for Week 8 is to create 3 goals to be achieved by this time next year….Read More

Monday’s Workout

Skill of the Week:  Hand Stand Progressions

Conditioning
For Time:
1000 m Row
150 Double Unders
800 m Run

Tuesday’s Workout

Skill of the Week:  Hand Stand Progressions

Strength: Front Squat 3RM

12 Minute AMRAP:

  • 10 Wall Balls (20/14)
  • 5 Burpees
  • 3 HSPU

-Score total rounds and reps.

 

Bigger and Better

Did you know that this month would be exactly 2 years since we opened CrossFit Naples?

Also, Did you know CF Naples has grown 300% since last December?!!

I can’t help but stop and be grateful for everything this year has brought. The best part about opening the doors to CrossFit Naples? Getting to know and be invited into the lives of all of our athletes. Everyone has come to us with different reasons. Some start with us because they want to lose weight and make their health a priority, others come to us bored from their monotous routines, and other come to make sure they can remain independent for as long as possible. Whatever the reason that brought them in,   they have achieved their initial goals, and also got a whole lot more! Great friends, new challenges, new sources of inspiration, and a new outlook on what is possible. Our pride has always been in helping people realize their ability and capacity. We have always instilled hard work as the key to success in and out of the gym. We encouraged taking risks while expecting excellence.

In doing so, we have created a community of like-minded individuals. We sought to create a community that would cheer on until the last person finished. A community of modesty (we know we look good, we don’t need to wear tight clothes and take off our t-shirts to do so), and  a community that was inviting. Thanks to all our members for making this community awesome!!

This year our motto is “BIGGER AND BETTER”

Bigger facility, Better coaching

Bigger (more) equipment, Better services

Bigger (more) classes, Better accountability

Bigger and Better! Who’s with us?!

BEFORE

 AFTER

Tuesday’s Workout

Strength:
Overhead  Squat- Work up to bodyweight (15minute cap)

Conditioning:
For time
6 sets-
20 Double Unders
10 Alternating Pistols
-30second rest btwn sets

Wednesday’s Workout

10 Strict Pull up
10 Hand Release Push up
60m run
8 strict Pull up
8 HR Pushup
60m run
6 strict PulUp
6 HR Push up
60m run
4 strict Pllup
4 HR Pushup
60m run 
2 strict Pullup
2 HR Pushup
60m run