Tagged as: kb swing

Obey your thirst!

Is it summer yet?! It sure feels like it. Be sure your drinking plenty of water before coming in to workout. If you feel dehydrated it’s already too late. It takes hours before your body can fully recoup. The rule of thumb is to drink half your body weight in ounces (ex: If someone weighs 180lbs, they should be drinking 90oz. of water a day, and that doesn’t even take exercise into consideration).

Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). CrossFitter need to drink even more water!

CrossFit Endurance advice on Hydration: video

SignsOfDehydration

Wednesday’s Workout (April 17, 2013)

Complete as many rounds as possible in 15 mins of:

  • 15 Med Ball Cleans
  • 10 Medicine Ball Burpees
  • Run, 200m

Thursday’s Workout (April 18, 2013)

5 rounds for time of:
Row, 250 m
25 Kettlebell Swings, 2/1.5 lbs
Rest 2 mins

Skill: Hand Stands

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says

READ MORE HERE

Next week well touch on healthy alternatives….

Spray

Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

Conditioning:
10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.

VIDEO HERE

6 Week Strength Program

April 1, we will be starting a 6 Week Olympic lifting program. Much like the strength program we will be meeting twice a week. Monday and Wednesday evenings starting at 7. The price for the program is $125.00 per member. 

Why olympic lifts?

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler (here’s the whole article for more info)

Are you ready to take the next leap in your fitness?

Please contact any of our coaches with questions:
greg@crossfitnaples.com
kirk@crossfitnaples.com
mario@crossfitnaples.com

Platform

Wednesday’s Workout

Strength: Back Squat 2REP

Conditioning:

Complete as many rounds as possible in 8 mins of:

  • 4 Handstand Push Ups
  • 8 Kettlebell Swings
  • 12 Sit Ups (anchored)

Thursday’s Workout

Strength: Weighted Pullup 1REP

Conditioning:

Do 150 Wallballs, and for every Wallball break or miss (yes that means if it does not go above the tape), do 3 burpees. Time cutoff is 15 minutes.

The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats

What is a CrossFitter?

Lisbeth has a way with words. She writes out of personal experience through the pain and struggle that we all know as CrossFit. She digs deep into the question: What really makes a CrossFitter? Is it the fancy clothing you see people wearing? Is it the 2o millions pullups they can do in a row? To be honest it has nothing to do with that. That’s why I’m so proud of how you guys represent CFN and the community at large.

We constantly talk about “hard work” being the defining variable to judge yourself. It’s not who finishes first that WE applaud. It’s those that give the upmost effort that we admire dearly!

———————————————–

What is A CrossFitter?

 

By: CF Lisbeth

I don’t own wristwraps. Or socks with sayings on them. Or any compression gear. I have no tattoos and I’ve never puked from a workout.

Some people might look at me and think I’m not a CrossFitter.

I’ve finished first in a WOD only a handful of times – well, other than when I work out alone. (Then, I ROCK that shit. First place all the time, baby!)

Some people might think I’m not a “real” CrossFitter.

I don’t obsess about who lifts the most or who can do the most muscle-ups or who can walk on their hands. But I care a whole lot about who has a big heart, who cheers the others on, and who brings the coach a coffee when she knows he’s having a bad day.

I go as hard as I can, for me, every single day. If we’re not front squatting or overhead squatting, though, I’m working a goat. I have many, many goats. I have so many goats, it’s like a f-ing herd. I should have a staff and a horn. (goats are things that we suck at)

Today’s results may not be as good as yesterday’s, but they might be better than tomorrow’s. I really can’t predict anything. Sometimes I surprise myself with how strong I am, and sometimes I disappoint myself with how weak I am. Some mornings, my body just can’t handle too many pull-ups, and I have to resort to ring rows. But my effort never flags. It’s always there. I’m here to give, and give some more — and when I don’t think I can keep going, somehow I do. My head and my heart don’t know how to quit. My pedal is not just to the metal but I’m redlining the shit out of this puppy, even if I’m at the back of the pack. If the wheels don’t come off and I don’t crash, it’s going to be a hell of a day.

Oh yeah. I really am a CrossFitter.

 

2013 is around the corner!

Have you started thinking about your fitness goals for 2013?  We’re giving you more opportunities to train and make those goals a reality in the New Year. Here are some new classes and services we are adding for 2013.

Adult Classes/Day (Tues & Thursday) Beginning January 1st.

  • Early Morning (9: 30AM)

Kids Classes beginning February

  • 4:15 PM Kids Class (Mon & Wed)

Additional Open Gym Times from 11-2pm (Mon-Saturday)

Specialty Classes* in Strength, Olympic Lifting, Endurance and more!

Subject Matter Clinics with experts in Rowing, Running, and Olympic Lifting

FREE Community events at the track, beach, park.

If that doesn’t get you excited then….

Women of CF Naples!!

Women of CF Naples!!

Friday’s Workout

Skill: Rope Climb

Strength: Overhead Squat

Conditioning:
“Mario’s Birthday Workout”
2 rounds-
12 BB Sumo Deadlift High Pull (105/75)
21 Partial KB Swing (heavy)
84 Double-Unders

Saturday’s Workout

“12 Days of Christmas Workout”

8:00AM

For time:

Start at 12 and work your way down repeating the previous day(s) and adding the next day. Example: (1)12 squats (2)12 squats, 11 sit ups (3)12 squats, 11 situps, 10 wallballs, etc… LIKE THE SONG!!

  • 12 Squats
  • 11 Sit Ups
  • 10 Wall Balls
  • 9 KBS  #55/35
  • 8 Burpees
  • 7 Box Jumps
  • 6 Deadlift  #135/95
  • 5 Push Ups
  • 4 Pull Ups
  • 3 Ring Dips
  • 2 Front Squat  #135/95
  • 1 Mile Run

9:00AM BASELINE MAKE-UP