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