Tagged as: farmers carry

Lectins, Phytates, Gluten…need I say more?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream.

Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.
LEAVE THE GRAINS FOR THE BIRDS!
New 4pm class!

New 4pm class!

Monday’s Workout

Conditioning:
Lunge 50m
Run 100
x5 ; rest 1 minutes
Strength:

ADV: Dip Weighted 5×3
INT: Strict Dip 5×3
SCALED: Jumping Dip 5×5

Tuesday’s Workout

Buy In: 200m Farmers carry (DB or KB)

ADV

then:
20-15-10
Press 95/65
Pullups

finish with 200m Med ball run (20/14)

INT

then:
20-15-10
Press 65/45
Pullups (assisted)

finish with 200m Med ball run (18/10)

SCALED

then:
20-15-10
Press (45/25)
Pull ups (assisted)

finish with 100m Med ball run (14/10)

What is mobility?

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollersmassage stickstheracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach.

Stretching
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here:http://www.mobilitywod.com/2011/01/episode-148365-pnf-demo-deadlifting.html.

Joint Mobilization
The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

flex

Tuesday’s Workout
600m row buy in
5 rounds
50m Farmers Carry
10 Dips
10 pushups

Wednesday’s Workout
AMRAP in 15 minutes:
3 Hang snatches 135# / 95#
Then:
6 Pull ups
12 Push ups
12 Box jumps 24″/20″

Prove your fitness

How do you know that you’re getting in better shape? How can we beyond -a-shadow of a doubt test wheter CrossFit is making you fitter? Wouldn’t you like to know that your hard work is paying off? Well now’s your chance. The Baseline Challenge is a way to “prove your fitness”.

You can’t run away from this workout because we’re making everyone do it, even if you can’t make it on Saturday, December 15th from 9-10:30am. Why? Because this score is that important to us!

Wouldn’t you rather do it with a Live DJ, Prizes, and FREE T-shirt and Food?

It’s a no-brainer. Sign up today at the front desk!

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We would like to thank one of our sponsors of the Baseline Challenge…Fields of Green Lawn Care. Not only is Dave’s commitment evident in his results with CrossFit (losing 10lbs and 2% BF) his commitment is also evident in the way he treats his own clients. He told me the other night that people chose him over other companies because he knows everyone by first and last name. It’s a commonalty that we both share.

Thank you Fields of Green for your continued support to CrossFit Naples! For more information visit Fields of Green’s website HERE 

Fields of Green, Inc. - Irrigation, Lawn Maintenance & Landscaping.  Licensed & Insured  2316 Pine Ridge Road, #444  Naples, FL 34109  239-253-3438

Wednesday’s Workout

Skill: Pullup

Strength: Power Snatch (heavy)

Conditioning:
Teams of 2-
2 rounds:
8 Heavy DB Snatch (each arm) 32 total
50 Pullups
50 Wallball
-Afer last round 1000m Row (break up as needed)

Thursday’s Workout

Skill: Row

Conditioning:
21 Shoulder-to-Overhead (115/75)
100m Farmers walk (heavy)
15 Shoulder-to-Overhead
100m farmer walk
9 Shoulder-to-Overhead
100m farmer walk

**anytime the weight is dropped for rest or in transition there is a 5 burpee penalty

B4B: Barbells for Boobs this Saturday (8-9:00am)

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 research. 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.

For more information, to sign up and donate go here: http://barbellsforboobs.com

Tuesday’s Workout

Strength: 10 min’s to find 1 rep max weighted Pullup/ Modification: 5×5 Strict Pullup

Conditioning:
Hang power clean (115/75) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees 1,2, 3, 4, 5, 6, 7, 8, 9, 10

Wednesday’s Workout

3 Rounds For Time-

5 Fronts Squat (from the rack)

15 Wallballs (20/14)

100m Farmers Carry

Cash Out: 1minute Cal Row Time Trail

Paleo Challenge Day # 28

The Mathematics of Fat Loss


Before we talk about fat loss, we must keep in mind that weight is a poor indicator of
fitness- what we’re really interested in is body composition. That is, how much of our
body is made up of fat versus lean tissue.

Also, we all need a certain amount of fat stores to maintain normal hormonal and immune
system function. This essential fat makes up about 4-7% of bodyweight in men and 9-
16% bodyweight in women. Go below these figures for long and you will do more harm
than good. Reducing our body fat is not an easy thing for us to do. The process, by definition, requires our body to consume itself for energy, and we have significant defense
mechanisms to prevent that from occurring for extended periods.

Read More

-Welcome JB to the CrossFit Naples community!

Today’s Workout (Thursday, June 28, 2012)

Skill: KB Play

Conditioning:
For Time:
800m Row
800 m Run
75 Double Unders
Post total time.

Tomorrow’s Workout (Friday, June 29, 2012)

20min AMRAP:
100ft Farmers Carry
15 burpees
20 KB Swings

Paleo Recipe: Guacamole Deviled Eggs

Ingredients

  • 4 eggs, hard-boiled
  • 1 avocado
  • 2 tsp hot sauce
  • 1 tsp lemon juice
  • sea salt (optional)
  • freshly ground black pepper

Instructions

  1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
  2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
  3. Refill egg whites with the yolk mixture.

Today’s Workout (Thursday, May 10, 2012)

Strength: Weighted Pushup 1 RM

Conditioning:
25 Double Unders
100ft farmers carry (70/40)
25 Toes to Rings or 50 Situps
3 rounds-

Time Cap: 15 mintues

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