Tagged as: hspu

Paleo Desserts!

Who doesn’t like dessert?! I do. Well Paleo of course. This website is chalk full of Paleo Desserts that you must try!! Yummy.

http://fastpaleo.com/category/dessert/

Paleo Dessert

 

Wednesday’s Workout

EVENT #4 from WODS OF THUNDER

AMRAP: 15 minutes (extending to 20minutes for class)

  • 50 Burpees,
  • 40 Wallballs, (20/10)
  • 30 Hang Power Cleans,
  • 20 HSPU,
  • 10 Squat Snatches (115/63)

High Score: Mario (197)

Thursday’s Workouts

  • 6 FS at (135/95) (95/65) (65/45)
  • 6 HSPU
  • 200m run

12 min amrap

Beauty in Strength: Video

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

Link: http://www.youtube.com/watch?v=5zvqNHDTf8Y

YOGA

 

Friday’s Workout

CF Total II

Power Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Saturday’s Workout

20 min amrap

ADV

5 hspu
7 chest to bar pullup
10 alt db  snatch 70/50

INT

5 hspu
7 chest to bar pullup (assisted)
10 alt db squat snatch 50/40

SCALED

5 hs hold
7 chin to bar (assisted)
10 alt db squat snatch 35/25

Cash Out: Sled Drag 3sets

Nutrition for Athletes (Pre & Post WOD)

Congrats to Kirk, Greg, David C, Mikkel, Stephanie, and Petergaye for signing up for their first ever CrossFit Competition in June. This is a one day event that includes four different workouts. Every week we are meeting with our athletes to discuss competition strategie for both physical performance and nutrition.
Here are some strategies that we can all benefit whether you are competing in a competition or competing in class. The information was borrowed from the Optimum Performance Training website (http://optexperience.com). The OPT program does a very good job of “individualizing CF training”. His belief is that all athletes are different and respond differently in training and in nutrition (via absorption, digestion, timing, quality, quanity, etc. My two cents is highlighted in bold.

Nutrition for Athletes (Pre & Post WOD)

If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:

  1. As a very broad generalization, there should be a 2-3 hr buffer between whole food intake and training. If you come to the class at 6am and you don’t eat anything and you perform well more “power” to you.

  2. Intensity & duration affect gastrointestinal tolerance; the more intense thw workout, the less your stomach will like (digest, transport, deliver, utilize) food.  Similar for duration, and intensity. Protein shakes, L-glutamine, Catalyst, Electrolytes are crucial here. Ease of absorption goes a long way.

  3. Glycogen (stored carbohydrate) stores are affected by your previous training session, and more importantly, your meals the day BEFORE. If you had a high carb meal the night before the likelihood of needing another high carb meal before a a.m. workout is low.

  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.

  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates. Water will do the trick during the workout and in class.

  6. A small amount of whey works well for most people. (>20g)

  7. On that same note, BCAAs (branched-chain amino acids) work better. (Catalyst, L-glutamine)

  8. Caffeine works well here, but can be a double-edged sword… (don’t use day of if you never consume caffeine). Same goes for energy drinks. Watch out for FREE stuff from sponsors.  Don’t sabotage yourself.

  9. Don’t try something new the day of competition. If its not broken don’t try to change it.

CrossFit Pyramid

Friday’s Workout

Strength: Press (1RM)

Conditioning:

ADV

7 rounds for max reps:

  • 1 min HSPU
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (30/24)
  • rest 1 min

INT

7 rounds for max reps:

  • 1 min HSPU (raised)
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (24/20)
  • rest 1 min

BEG

6 rounds for max reps:

  • 1 min HS Hold
  • rest 30 seconds 
  • 1 min strict modified pushup-to-step up (20in)
  • rest 1 min

Saturday’s Workout

ADV

3 rounds for reps:

  • 1 min max KB swing-full (70/53)
  • 2 min max Doubles
  • 3 minutes Sit ups
  • Rest 1 min between rounds. Post Total Score. 2o min wod with rest included.

INT

3 rounds for reps:

  • 1 min max KB swing-full (53/35)
  • 2 min max Single-Single-Double
  • 3 minutes Sit ups

BEG

3 rounds for reps:

  • 1 min max KB swing-partial (35/25)
  • 2 min max Singles
  • 3 minutes Sit ups

9:30 Yoga $10


Athlete Profile: Scott Berry

Many of you might not know but Scott is a stage 4 cancer survivor for over the past 4 years. Cancer was found in his brain and both kidneys. About 10 months ago, Scott started reading articles and studies that had recently surfaced linking exercise to the prevention of or recurrence of cancer.  He told me that he recalled walking the halls one day in the hospital and making a commitment to start exercising again. Recently he went for a check up with his Oncologist to review of all the MRIs and CT scans for this past quarter which confirmed he was cancer free!  Obviously we cannot definitively attribute this to  Crossfit, but we can say it can’t be hurting. You are an inspiration to us all Scott. Congrats to all your success thus far!

Athlete Spotlight: Scott Berry

Hometown: Sheboygan Wisconsin

Age: 48

When did you first start training at CF Naples?: 01/23/2013

Favorite WOD: Rowing and anything with Kettlebells

Least Favorite WOD: Still learning and practicing Double Unders and Hand Stand

Pushups and they will be my least favorite until I master them.

Tell us about your sports & fitness background: Played Football in College, but that was a

long time ago. I ride my bike every chance I get and participate in duathlons whenever

possible.

How did you first get exposed to CrossFit? A friend of mine (MJ) knew several people who

love and are thriving at Crossfit Naples and convinced me to give it a try with him. Like

everyone else, I have been addicted ever since. I know there are other Crossfit gyms in

town but Crossfit Naples was a perfect fit.

Take us back to your first WOD… what was it, and how did it feel? I do not remember

specifically what my first WOD was, but I remember feeling horrible the next day…and the

next day…and the next day.

What sort of changes have you seen in your body, health and fitness since starting CF

(before/after)? Besides the fact that I just plain feel better overall, I have found that

Crossfit has helped me with my running (which I used to hate) and biking also.

What sort of changes in your life have you experienced out of taking on something like

CrossFit that were totally unexpected? I would have to say the reactions of other people.

Everyone is always asking about my diet and what type of exercise I do.

Please share with us any favorite CrossFit / CF Naples moments: The knowledge of the

coaches is fantastic. All the little tips the coaches and other athletes provide that

suddenly “click” to help you do the movements you never thought you could master.

When I asked about ways triathletes can properly utilize the Paleo diet to maintain energy,

Mario immediately handed me a book to learn everything I needed to know. The coaches

genuinely want everyone to succeed!

Any advice for people just getting started? Trust the coaches and the Crossfit

program. Most importantly, practice movements outside of Crossfit every chance you get.

What are your hobbies, interests and/or talents: Biking, watching my kids play soccer and

lacrosse, and spending time in any way with my awesome family!

Screen Shot 2013-04-29 at 2.10.58 PM
Wednesday’s Workout (May 1, 2013)

For time:
50 wallball, 20lb ball
Run 400 meters
50 pullups
Run 400 meters
50 wall ball

(Sub: If you attended Tuesday, sub med ball cleans for wall ball)

Thursday’s Workout (May 2, 2013)

13 minute AMRAP:

  • 5 Back Squat (50% of 1 RM)
  • 10 DB Snatch (5 each side) 60/30lbs
  • 5 HSPU

 

Congrats to Petergaye!

Congratulations to Petergaye (aka PG) for attending the CrossFit Level one course last weekend in Miami. Not only did she have an amazing time learning all about CF she PR’d on Fran!! We can’t wait to get you coaching!

Petergaye Certified

Wednesday’s Workout

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jumps  (24/20)
30 Wall ball (20/14)

 

Thursday’s Workout

For time-

7 minutes of work:
7 Cal Row & 7 Pushup

REST-4min
7 minutes of work:
7 HSPU & 7 DU
 

 

Pull-Up Skills Clinic Sat, Feb 9th @9am

The people have spoken. In an overwhelming vote, 80% of those that answered the survey chose the kipping pullup as the movement of choice for our 1st Skills Clinic of the year.

KIPPING PULL-UP SKILLS CLINIC

DATE: SATURDAY FEBRUARY 9, 2013

TIME: 9-10AM

COST: FREE TO MEMBERS, $15 FOR NON-MEMBERS

Ready to get your first pull up? Lacking rhythm on your kip? Want to be able to see an “RX” next to your name when the WOD has pull ups?

On February 9th, join us for a FREE hour long skill clinic. We will first cover the basics on how to develop the strength for a strict pull up and then move on to the skills required for kipping pull ups.

 

ONLY 10 SPACES AVAILABLE – PLEASE RSVP! Email info@crossfitnaples.com to RESERVE YOUR SPOT.

$15 Cancellation FEE if you reserve and don’t make it.

Free Skills Clinic

Saturday’s Workout

“Karabell”

Team WOD:

8 Minute AMRAP of:

10 Power Snatches (135/95#)
20 Wallballs (20/14#)

Rest-Repeat for 4 minutes

…coming up Monday

3 rounds: 1 min go
Burpees
Situps
HSPU
Strict Pullup