Tagged as: front squat

What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………

cfcvfmhi

Monday’s Workout

ADV-INT-BEG

Front squat 5 Rep Max (15 minute Cap)
Then….
200m sprint/run/jog x 3, rest 1 min between rounds
Then…
Back squat 10 Rep Max (15 minute Cap)

 

Tuesday’s Workout

ADV

For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)

INT

For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)

BEG

for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)

 

 

Athlete Spotlight: Dustin L.

Dustin is the most disciplined and humbled athlete that I’ve come across. He’s never complained and done everything that I’ve asked him to do. In the year that he’s been with us he’s lost over 45lbs and reduced his body fat from 33% to 16%. All from CrossFit and Paleo. This stuff works. Congrats Dustin!

Hometown: Naples, FL

Age: 32

When did you first start training CrossFit Naples? May 2012 

Favorite WOD/Lift: Anything with olympic lifts.

Least Favorite WOD/Lift: Fran

Tell us about your sports & fitness background: In high school I played basketball and golf and after I rode motor cross.

How did you first get exposed to CrossFit? I read an article about Rob Orlando in 2010

Take us back to your first WOD… what was it, and how did it feel?My first WOD was pull-ups and kettle bell swings and that night I was not sure if I was coming back for another WOD or not.

What sort of changes have you seen in your body, health, and fitness since starting CF (before/after)? When  started I weighted 173 lbs at 16% BF, my strength and fitness are the best they have ever been. 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Every day people ask me what I do and whats my diet and I try to tell them my story about my lifestyle change.

Please share with us and favorite CrossFit/CF Naples moments: Every Baseline Challenge event is a favorite day for me.

Any advice for people just getting started? Take the time to learn the movements at first. CrossFit is hard work and it takes time to get used to but it can be a life changer.

What are your hobbies, interest, and/or talents outside of CrossFit? I like to train at a traditional gym, ride my motorcycle and work around the house.

Dustin
Friday’s Workout

NOT FOR TIME-

Bench
3-3-3-3-3
Front Squat
2-2-2-2-2
Power Clean
1-1-1-1-1

Saturday’s Workout

This is the last of the CF OPEN workouts.

Visit http://games.crossfit.com/ for workout 13.5 and live results of the workout.

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

 

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years


Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
Conditioning:
12 minutes of work:
1-1-1-2-2-2…

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)

-REST

5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)

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.

 

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