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