Tagged as: double under

Monday Funday, Tuesday Funday…

I posted this to my Facebook Monday morning after teaching class at 6am and recieved a nice confirmation from individuals with my same mentality. 

It’s a mind set to think like this and I admit-at times- I fall short. But there are moments like this morning that really make me grateful for all that I have. Monday morning is officially “MONDAY FUNDAY” and guess what, so is tuesday, and wednesday….well you get the point.

Get excited about something! Nothing is worth doing if you aren’t have fun.

I once heard of a story of a garbage man who spent 25 years picking garbage for a living. You would think he was the most angry, depressed man alive. On the contrary, he was known for singing songs with a jubilant smile on his face. To be honest, I forget how the rest of the story went because I couldn’t imagine how a man could be so happy.

Looking back the story was teaching PERSPECTIVE and it’s that perspective that I continue to remind myself about when I’m upset or angry, or even mildly depressed.  It’s in those moments that I remind myself to enjoy the moment. That it could always be worse.  

This morning was one of those days. Thanks for a great morning!


Tuesday’s Workout

Strength: Back Squat (prep for workout)

14 minutes of Work:

  • Even Minutes -Max Rep Double Unders
  • Odd Minutes – Max Rep Low Bar Back Squats (225/135)

Wednesdays Workout

4 minutes
5 SDHP (135/95)
5 Wall Ball

Rest 3 minutes

4 minutes
10 Cal Row
10 Pullup

Rest 3 minutes

4 minutes
15 Air Squats
15 Situps

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


15 minutes of work-

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

-Teams of 2
-Score Doubles Unders

Is My Progress TOO Slow?

I’ve been CrossFitting for over two years now. Much to my surprise, I cannot handstand walk to the grocery store. My thirteen-year-old daughter did four handstand pushups the other day, on a whim, when I’m still getting past the awkwardness of being upside down. Newer people at the gym sometimes do the same weight as me. Many who started CrossFit the same time I did have had a faster rate of progress and now beat my times in workouts. It all makes me wonder: is there such a thing as progressing too slowly?

It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world. The 2012 CrossFit Games are playing on ESPN now and it’s hard to not want to be like those athletes. Most of the photos online of CrossFit women are ones of chiseled beauties who can snatch their bodyweight or muscle up like hell. I wonder how some athletes who started CrossFit six months ago are already Games material when I still feel strict pull ups are a mother-effer.

Sometimes I forget these amazing athletes are not the majority. There are arguably about a half-million CrossFitters at present time at affiliates alone, not even counting people in their home gyms. And only a very small percentage of that number is phenomenal. The rest of us – the majority of us – are average or relatively new, scaling some, many, or all of our workouts. Read More

-Welcome awesome husband and wife duo Jen & Dave to CF Naples!

Tuesday’s Workout

Skill of the Week: Pistol

For Time:

400m Backwards Run

40 Box Jumps (24/20)

30 Toes to bar or Knees to bar

20 Handstand Pushups

10 Muscle ups

Wednesday’s Workout

Lift: Power Clean 7×3


4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)

What Lives On…

By: CrossFit Lisbeth

When you die, no one is going to talk about your PRs. They very likely won’t talk about your max snatch, or your “Murph” time or how many consecutive pull-ups you had.

They won’t even talk about your work very much. Or your degrees — or all the money you made for some company.

No one will care very much about the TV shows you watched.

And probably not one person will say: “When she squatted, she went to depth every single time.

But they will talk, a lot, about your heart. They’ll talk about how you helped others. And they will focus on how much you loved, and were loved. Because these are the things that really matter, and that last, even beyond the mortal veil.

So, work hard in the gym, but remember you can use this time and these ways to become a better person, not just a better athlete. When I coached, I always told my members, “If I only help you become a better athlete, I have failed.”

I am here for something more. I hope you are too. Because that is what lives on …

Welcome newest athlete Brain to the CF Naples community!

Tuesday’s Workout

-10 Body Weight Squats
100m Traveling Singles
Rest 1 minute
-10  BW Front Squats
100m Traveling Singles
Rest 1 minute
100m Traveling Singles
-Back Squat (score ends when you rack the bar)

-Score Max Reps

Wednesday’s Workout

Skill of the Week: Power Clean

5 Rounds:
20 Sit ups
10 DB Push Press (40/20)
20 Double 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.

The Secret Society of Awesome

By CrossFit Lisbeth

It used to be a very small society — this CrossFit thing. You’d wear your CrossFit t-shirt in the airport and hope that another CrossFitter spotted you and wanted to talk … because the people in your town sure didn’t understand what the hell you were doing. They thought you were crazy…

Then it got bigger — more folks would give you the head nod, or the grin.

I ran through an airport in 2008, late for a plane, with an unzipped jacket over my CrossFit shirt. I was actually sprinting towards the gate, my jacket flying open as I skidded around the corner. My “CrossFit” flashed for a moment. A man on the other side of the waiting area threw his arms in the air and yelled “CROSSFIT!” as I ran onto the plane. That’s when I thought “We’re really onto something” — because no one had ever yelled “Mountain biking!” or “Elliptical!” across a crowded airport to me in my entire life.

The secret society is not so secret anymore. I sat in my optometrist’s office the other day and listened to the CrossFitting staff discuss snatches and cleans with the CrossFitting patients, in between trying on glasses and discussing lens coatings. That was weird — and it was actually really cool. They all sounded so excited.

Some people mourn the spread of CrossFit — they long for the early days when it was still small and not so well-known. Let them. You can’t put the genie back in the bottle. You can only grasp what is front of you. Like my friend who texted me because the cell phone salesman had seen her CrossFit hoodie and was suddenly able to give her an upgrade and a free case. He was one of us too. “CrossFit is like this secret society of awesome,” she said. Yeah. Indeed, it is.

Tuesday’s Workout

Two rounds for time:
15 Chest to bar pull-ups
20 Burpees
15  Sumo-deadlift high-pull (95/65)
20 Double Unders

Wednesday’s Workout

Strength: Push Jerk 3rm (15 minute cap)

For Time:
Teams of Two
100 Pullups
200 Pushups
300 Squats