Tagged as: front squat

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

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
HDL
Triglycerides
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Conditioning:
Buy In-
800m Run
Then:
10-9-8-7-6-5-4-3-2-1
Pistol
1-2-3-4-5-6-7-8-9-10
Pushup or HSPU

 

Athlete Spotlight: Dawn B.

Welcome Dawn to the CrossFit Naples staff!

She has been working with us since last month to help make us run more smoothly. We can’t do it on our own and neither do we want to. Our dream has always been bigger and better. Having Dawn on our team is paramount for the continued growth and success of our amazing community! What better way to introduce Dawn than with an athlete spotlight!

1.  Hometown: Naples, Florida

2.  Age: 33

3.  When did you first start training at CF Naples?: March 2012 as a guest to a Saturday workout at Lowdermilk Park.

4.  Favorite WOD: This was a really hard question:  I really like all of the WOD’s.  I actually look forward to 7pm to read each day’s blog and to see the next WOD.

5.  Least Favorite WOD: If I had to pick it would have to be any workout with Overhead squats in it.  The movement is not a natural feeling to me so I just need to work on the proper alignment.

6.  Tell us about you sports & fitness background: There is not much in my background regarding sports and fitness.  I was never a really active person in sports.  I enjoy riding horses and four wheelers on the weekends.  In 2001, I started playing softball a few nights a week with a group of friends. 

7.  How did you first get exposed to CrossFit? I went with my friend, as a spectator, to a mud obstacle course and had decided I wanted to try something outside of my comfort zone. I knew I needed more upper body strength and Chris Knudsen had just started CrossFit and was at work going on and on about the coaches and the classes she was attending with such excitement.  So being a little curious I figured I couldn’t lose anything by giving CrossFit a try.       

8.  Take us back to your first WOD… what was it, and how did it feel? My first WOD was at Lowdermilk Park on the volleyball courts.  We had a 3 person relay race across the 2 sanded courts with each person having to do a different kettlebell swings during each heat.  There were three 10 minute heats each.  I’ve been addicted ever since.

9.  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have definitely gotten stronger, faster, and do see a lot of muscle changes throughout my body.   I believe CrossFit has helped to improve my mind and self confidence awell.

10. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have come to really enjoy working out and being a part of CrossFit Naples, I was part of a gym a few years ago and honestly did not feel I was structured enough and therefore lost interest rather quickly.  CrossFit Naples is completely different and has opened my eyes to health and fitness; I thought I would never be so interested and involved with a gym.

11.  Please share with us any favorite CrossFit / CF Naples moments: All moments at and with CrossFit are my favorite.  I have accomplished so many PR’s and goals that I just want to keep improving.  I must say getting to the top of the unknotted rope and doing a pull-up unassisted does top the cake…Paleo cake of course! 

12. Any advice for people just getting started? Be open-minded. Don’t let fear take over you.  Just give it a try.

13. What are your hobbies, interests and/or talents outside of CrossFit? I still enjoy four wheeling and have added 5K’s and mud obstacles whenever possible.

Dawn crushing the “Baseline” workout.

Saturday’s Workout

Make Up

Monday’s Workout (cap)

400 m Run
30 Back Squats 115/75
400 m Run
20 Front Squats 105/65
400 m Run
10 Overhead Squats 95/55
Post total time.

Skill of the week: Overhead Squat

 

Are you willing to work?

We still have people signing up for the Whole Life Challenge. Super exciting! These are people who are ready to make some lasting, sustainable, positive, healthy changes to their lifestyle. It’s not to late!

To those of you still on the fence, this is for you….

Why I need the Whole Life Challenge more than I think“:
Because I haven’t set a PR on anything in a while.
Because I am asking myself “what’s a PR?”
Because Mocha Frappuccino’s have made their way back into my daily routine.
Because I can “pinch an inch” (or much more) on my waistline.
Because I’ve been half-assing it.
Because I’ve been watching someone else give it 110%, and I’ve seen their results.
Because it’s almost time for skinny jeans again.
Because I want those 5 damn dead hang pull ups.
Because the kids are back in school.
Because summer flew by along with my dreams for a summer body.
Because it’s football season.
Because those summer BBQs & beers have caught up with me.
Because I can afford $45.
Because I am not afraid of a little competition.
Because I’ve come this far.
Because I know I can be a better version of myself.
Because CrossFitters thrive with encouragement, goal-setting, and structure.

Tuesday’s Workout

A. Weighted Chin up 5 x 1

B. Weighted Pushup 5 x 2

C. Front Squat 5 x 3

-Post Load of all three movements

Skill of the Week: Hand Stand Push Up

Wednesday’s Workout

3 minutes Run (distance)
3 minutes Burpees
3 minutes Row (calories)
3 minutes Ring Dips

Rest 2 minutes exactly

-Score Burpee, Row, and Ring Dips

 

WLC Registration began today!

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration started at 11am, TODAY!

Please click here at and register at www.wholelifechallenge.com

Important dates for you:

  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals

So, before we get into today’s WOD, I do want to have a real moment with everyone. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-We’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything. It has gotten annoying for some of you…good that was my point.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, and so is Tara (we practice what we preach), But I can’t do it all myself. It’s not the same without community!

“I can lead the horse to the river but I can’t force them to drink it.”

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to CrossFit Naples to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our morning crew to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our most experienced athletes to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge and DO WORK. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, and it’ll get us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort. DO WORK!

-Sign up today at www.wholelifechallenge.com

Thursdays Workout

unknown amount of sets…

unknown amount of reps…

Pullup (CTB)
Burpee
Situp
DB Squat

Rep Scheme and Time-Unkown and Unknowable…until you show up! Surprises are so fun!

…coming up Friday

Strength: Bench 3RM

Conditioning:

3set:
90 Seconds of Back Squat (70% of Bench 3RM)
90 Seconds of Front Squat (70% of Bench 3RM)
-Rest 90seconds

What matters most?

By Will Richardson from Weblogg-ed

I think we can expect every child to understand regardless of interest and passion. As a consequence so should each adult. If you had to choose the most important which would it be and why? Post on the comment section.

1. Living softly on the Earth (Our global impacts.)

2. Gender equality equity (Note #2) (With a particular emphasis on the objectification and sexualization of young girls and women.)

3. Developing expertise (Understanding what it means to go deep intellectually)

4. Public participation (Both online and off)

5. Managing, analyzing, synthesizing and sharing multiple streams of simultaneous information.

6. Physical fitness and health (Real fitness. Real health.)

7. Consumerism and finance (Understanding the systems of money)

8. Networked online learning (And all that goes with that)

9. Reputation management/becoming a trusted source/online safety

10. Participating in a democracy (Online and off)

11. Embracing and learning through change (Too much of schools is about stagnation.) (Added after original posting.)

12. Embracing diversity (Our changing cultural influences)

13. Problem solving and programming solutions

Saturday’s Workout

Top Secret!! Come to the Naples High Track at 8am and find out! Bring a guest. Your partner is crucial for this workout…Hint, Hint, Wink, Wink.

….and coming Monday

4 sets:
200m Row
20 Hang Cleans (95/55)
20 Anchored Situps

-Rest as needed.

Post total time.