Tagged as: hollow rock

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m

Till Those Lights Come Up

By: CrossFit Lisbeth

Cold metal and dull black rubber plates.White, chalky particles drifting in the air, then settling on the black mats. A bunch of sweaty bodies, some dripping more than others. Perspiration dots staining the black floor, like some sort of putrid rain. Wooden boxes. Some giant rubber bands. Maybe a dog in the middle of it all, watching, observing, sometimes barking, but often just tail wagging in content silence — the way that dogs are, happy just to be warm and dry.

This is what we go to every day. Just a place, and some things. A cold warehouse in a neighborhood where men drive trucks and wear shirts with their names embroidered over the pocket.

What we see, when we’re there — along with the emotions we feel — far overwhelms what that place actually, physically, is.  Without people, without coaches, without effort, it is just … four walls … with some banged up equipment and a whole lot of emptiness. That same description used to fit us, too. But then we found the place.

From the outside, before the doors open and the lights turn on, the box looks so … ordinary. Like nothing special. Like just another business.

“Till those lights come up, and we hear that crowd, and we remember why we came.” (Jackson Browne)

Congrats to Petergaye for competing in the 12 mile Tough Mudder Race. Her hard word is definitely paying off, especially the 235lbs personal record on her deadlift on Monday!

Friday’s Workout

Skill: Situps
Strength: Back Squat 5rep (80%)

Conditioning:

Baseline Challengers

100 Hollow Rocks /Situps
-Rest
50 Box Jumps/Step -ups
-Rest
25 Ring Dips

Non-competitors

Same workout; 2 rounds; no rest

Saturday’s Workout

BASELINE CHALLENGE- IT JUST GOT REAL

8:30 Check-in

9:00 First heat

 

 

Lasting the test of time

CrossFit is getting so popular! Two years ago when I tried to talk to friends about Crossfit it was like pulling hairs, “is it like p90x?”, or the famous “you mean like bootcamp?”. Thank God I don’t have those conversations with people anymore. Unfortunately there  are also people who are getting hurt doing CF. It’s not CF exactly that is getting them hurt. Let’s be honest, anyone can come up with a CrossFit workout these days. Put your 10 favorite exercises together and add 50 reps to each of them. I wouldn’t recommend doing that though, not if you want to do this for a long time.

People who do workouts like that eventually get hurt. In order to last the test of time with CrossFit you have to train smarter, not harder.  Getting hurt is frustrating, and burnout sucks. Along your CrossFit journey you”ll learn that recovery is your best friend and not your enemy.

Below are some ways to make sure you don’t burnout:

1. Drink very little alcohol. Hangovers are detours.
2. Be early to bed, and early to rise. Quiet, Dark, Deep sleep is invaluable.
3. Have a foundation of strength and mobility. Most injuries can be prevented this way.
4. Get regular massages. Give your muscle tissue some love.
5. No missed training sessions. Consistency is everything in CF.
6. Lots of vegetables and quality protein. Yum!
7. Have great training partners (i.e. community).
8. Plan your rest days. Not everyday has to be heavy or super hard.
9. Accountability. We all need it from time to time.
10. Have fun. Nobody is forcing you to do CrossFit.

Welcome Mike to the CF Naples community!

Thursday’s Workout

For Time:
1000m row
12 Barbell Push Press (120/75)
200m Weighted Overhead walk (45/25)
9 BB PP
200m weighted OH walk
6 BB PP
200m OH walk

 Friday’s Workout

15 mins Work on:
Power Snatch-add weight

Conditioning:

“Core Crusher”
10 minute AMRAP=
33 Knees to Elbow
33 Sit ups
33 Hollow Rocks
33 Medicine Ball Half moons

Think Meal 1, Meal 2, Meal 3 NOT Breakfast, Lunch…

Just because it’s called breakfast doesn’t mean you have to eat things other people eat for breakfast! In our culture, breakfast usually means a processed carb-fest. However, you will have to buck the popular culture somewhat when it comes to breakfast. Remember, if you want a different result than the norm, you will have to do things differently than everyone else!

There are two ways you can go about this– The simple one is to get used to eating foods not traditionally thought of as breakfast in the morning. This can really save time if you happen to have leftovers. The second option is to cook your protein and vegetables in a breakfast style.

1) Start by selecting a protein source. Leftover meats work really well for breakfasts.

2) Then select some vegetables.

3) Add your fat as needed. Add more cooking oil (usually olive oil or coconut oil) if my daily fat needs are higher. Remember, fat is your primary source of fuel.

4) Finally, the spices. This will really make the difference in your meal. With different spices, this very same base recipe can be quite different. There are several spice combinations that you can try: add soy sauce (wheat free tamari) and sesame oil for an Asian flavor. Add tomato sauce, basil, and oregano for an Italian dish. Cumin, chili powder and oregano for a Latin meal. Curry powder and ginger for an Indian flavor. Countless spice and herb combinations are possible, expand your horizons and try new combinations. Depending on what you use as your protein source, some spice combinations will work better than others. If you want to give the meal a more traditional breakfast flavor, chopped bacon or ham will work well.

5) Another tip is to bulk cook, making a large enough batch so that you have leftovers for the coming mornings. This can really save time in the long run.

Sue patiently waiting her turn to complete 100 Pullups!

Tuesday’s Workout

20 Rounds (CAP):

  • 5 Wallballs (20/14)
  • 3 Hand Stand Pushups

Skill of the Week: Hollow Rock

Wednesday’s Workout

3 Rounds (No CAP):

  • 200 meter run
  • 5 Power Cleans (135/95)
  • 10 Box Jumps

Skill of the Week: Hollow Rock

CrossFit Dictionary

There is a lot of silly jargon in CrossFit, but you will get use to it. Knowing the language of CrossFit should help preclude some confusion and allow you to focus on your performance.

Athlete – You. As long as you are working to improve your athletic ability, we consider you an athlete and we treat you with the respect that role deserves, regardless of your current ability.

Beast – An athlete with exceptionally good work capacity or work ethic.

Box – CrossFit gyms are typically referred to as a ‘box’ because they are traditionally located in industrial warehouses.

DNF – Did Not Finish. For WODs with a fixed amount of work and a time cap, it is possible to not finish the prescribed amount of work in the given time. In such cases, the score will be appended with “DNF”.

Firebreather – An elite-level CrossFit athlete.

Girls – Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.

“Gymnastics” – Historically, the term “gymnastics” is used relatively loosely in CrossFit to describe exercises that involve controlling body movement, typically with no weight other than body weight; e.g. sit-ups, push-ups, air squats, ring-rows, box jumps, etc. in addition to some more advanced movements are all historically referred to as “gymnastics” in CrossFit. At CrossFit, we typically do not use the term “gymnastics” in this way because it is not clear to the general public and because it does not give adequate respect to the far more advanced sport of gymnastics recognized around the world.

Heroes – Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.

Metcon – Abbreviation of ‘metabolic conditioning.’ Metcon is training with the intent to enhance performance in the three metabolic pathways that provide energy for all human action. These metabolic pathways are known as the phosphagen pathway (dominant in the highest-power activities that last 10 seconds or less), the glycolytic pathway (dominant in moderate-power activities that last up to several minutes) and the oxidative pathway (dominant in low-power activities that last in excess of several minutes). CrossFit strives to enhance performance in all three metabolic pathways through “metcon” training. The term “metcon” is often misunderstood and incorrectly used by CrossFitters as a synonym for longer-duration cardio vascular training.

Paleo – (1) Paleolithic nutrition. Term coined by Dr. Loren Cordain in his book “The Paleo Diet” and popularized by Robb Wolf in his book “The Paleo Solution”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. This excludes modern, Neolithic, man-made inventions and processed items that would not otherwise be edible by humans or available to humans in nature. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients.

PR – Personal Record.

Pukie – The name of a fictional clown in a cartoon drawing depicted as vomiting as a result of intense exercise. This cartoon drawing was developed by someone in the very early days of CrossFit and made its way around the internet as a badge of honor; i.e. ‘our method is so intense that it will make you puke!’ CrossFit Naples does NOT encourage the Pukie experiences but we do applaud it if it happens.

Rx – Prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it “Rx”; i.e. as prescribed. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We strive to do both movements and WODs Rx.

“The Games” – Abbreviation for The CrossFit Games. The CrossFit Games is an annual competition to find the fittest man and woman on Earth.

WOD – Workout of the Day.

Saturday’s Workout

8:00am Makeup

9:00am Whole Life Challenge Prelims

Monday’s Workout

A. Close Grip Bench (20rep)

B. “Isabel”-30 Snatches for time (135/95)

Skill of the Week: Hollow Rock

30 DAY PALEO CHALLENGE STARTS JUNE 1ST

The 30 Day Paleo Challenge is right around the corner!

This is a great opportunity to speed up your results.

What: 30 Days of- Lean Meats, Vegetables, Nuts & Seeds, Some Fruit, Little Starch, NO SUGAR, NO GRAINS

Why: Because you want to look good and feel better

When: June 1st-June 30th

How: Sign up by contacting a coach, Fee is $25 which includes: Paleo Packet, Accountability, Blog Updates, Cash and Prizes goes to the winner!

MORE INFO ON OUR WEBSITE: HERE

Welcome Luke to CrossFit Naples!

Virtuosity:

5 Sets-
Hand Stand Hold- 30 seconds
Hollow Rock-15 reps

Conditioning: 

“Kalsu”
On the minute:
Complete 3 burpees and perform max rep thrusters on the minute for 16 minutes (135/95).

-Score: Total Reps

 

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