Tagged as: hand stand push up

Baseline Challenge this Saturday!

Check in begins at 8:30, and will conclude by 10:30 am. Check-in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin.

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!
The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first and second place male and female Rx’d scores.
THIS JUST GOT REAL! 

Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Extra heats as needed
  • 10:20-10:28 Winners announced!

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We would like to take a moment and thank another sponsor of our Baseline Challenge. As a former D1 athlete JD understands the value of hard work. Where at CrossFit Naples we strive to  keep you “Physically Fit”, JD Loden Wealth Management keeps you “Financially Fit”. Thanks for your support to our program.

Monday’s Workout

Skill: Row

Conditioning:
“CF Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

-15 minute cap on each lift

Tuesday’s Workout

Skill: Squat

Conditioning:

2 Minute Burpee
2 Minute Air Dyne
2 Minute Hand Stand Push Up
2 Minute Straight Leg Situp
2 Minute Box Jumps

Athlete Spotlight: Kirk K.

Welcome another one of our coaches in the Instructor Training Program.

Hometown: Nebraska City, NE
Age: 23
When Did you start:July 2012

Favorite Workout: My favorite workouts include any squat, deadlift, or sprint. A favorite WOD of mine is a girl named Helen…She’s not as innocent as she sounds.

Least favorite WOD: It would be the 12.2 workout from this year’s Crossfit Open. The Snatch is such a quick and technical movement that I haven’t spent a lot of time with…It really showed with my score.

Sports and fitness background: It started early in my life. I was always playing some sport as a child, lots of baseball mixed with flag football and basketball. In middle school I started playing contact football as well as track. My greatest athletic accomplishment came after my senior football season when I was awarded all-state honors as a running back in the state of Nebraska. I attended the University of Nebraska at Omaha, where I was involved with all sorts of intramural sports. I started playing volleyball my sophomore year, and played club volleyball for the University for two years. My fitness has been pretty consistent since high school, except for a few things. My strength, mobility, and technique have improved dramatically, as well as my nutrition, entirely due to Crossfit.

How did you hear about CF? I was first exposed to the truth about fitness (Crossfit) during my tenure at UNO. I was required to take Practice and Theory of Weight Training, and God-willing my instructor was Joe Westerlin, co-owner of Crossfit Omaha! After that class I couldn’t get enough of Crossfit and a whole new world of health and fitness.

What was your first WOD? It’s sad to say that I don’t remember my first WOD, but I think that’s a good thing.

What changes have you seen since doing CF? The changes I’ve seen with my health since starting Crossfit are too many to list. A big one has to be that my energy levels are always high, no matter what time of the day it is (as long as I’ve had adequate sleep!). My self-confidence is stable and always positive. Lastly my body has leaned out considerably.

Favorite moments with CrossFit/ CrossFit Naples:  Ever since my weight-training course where I was introduced to Crossfit, I knew that’s what I wanted to learn more about and be apart of for the rest of my life. Unexpected, yes. Life-changing, yes. Accompanied with unquenchable passion. One of my favorite Crossfit moments was my tenure at Crossfit Omaha where I was an intern my last semester in school. Being a part of a fitness community that I could never imagine, all while learning so much about health, fitness, nutrition, business, and coaching. That was just the start, and Crossfit Naples is the next chapter. I’m really enjoying shadowing Mario and Tara’s classes. They have also been so generous with their knowledge and their time to help me out, and to make me a better athlete/coach, and person.

Advice to new CrossFitters: Newbies, listen up. I know Crossfit is the hardest thing you’ve ever put your body through, and it’s the last place your body wants to be. But this hard work pays off in all areas of your life. Yes, you’ll look and feel better but the best part about Crossfit is the community and you’ll never meet more caring people than the ones you’re working out with everyday. Keep it up!

My hobbies/interests: First and foremost I am Catholic before anything, and my relationship with the living God rules my life. He’s blessed me with so much including killer dance moves, and insane gaming skills. I’m also blessed and cursed to be a Nebraska Cornhuskers fan..any sports fan knows what it’s like. I love reading script(ure), car magazines, and fiction. Fave music includes MJ, The Killers, Daft Punk, Keith Urban…which also happens to be the ultimate Crossfit WOD playlist.

Thursday’s Workout

3 rounds:
1 min Calorie row
1 min Box Jump
1 min KB swing (partial swing, go heavy)
Rest 1min bwtn. rounds

-Score total reps per round

After party:
50 reps of abs
(athletes choice)

Friday’s Workout

4 minutes of work:

5 Thrusters (75/55)
10 Sumo Deadlift High Pulls (75/55)
5 Hand Release Pushups
3 rounds-rest 2 mins in between rounds

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

Conditioning:

4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)