Tagged as: kb swing

Life ain’t always beautiful, but its a beautiful ride

Guest Post By our very own Jen West

Visit her blog at: http://thebestofthewests.blogspot.com/

I was 30 at the time that I found out my unborn son was sick.  Like really sick. I am 33 now and I have lived oodles of lifetimes in those 3 years.  I have lived in hospitals, watched children die across the hall, and watched my own son cling to life.  It changes you.  I had to find a vice.  While writing has always been my vice,  I found I also needed something physical. I stumbled upon Crossfit. While I originally started at another gym and have since moved to CrossFit Naples, Crossfit literally saved me. It still saves me today.  There is something very therapeutic about it.  It allows me one hour to escape the fears that constantly swarm me and I get to do it in the most welcoming environment among some of the kindest, coolest people.

In the words of Gary Allan “ life ain’t always beautiful, but its a beautiful ride,” and that can be said for any one of us. Life is freaking hard sometimes and there are days where I don’t want to WOD. I would rather curl in the fetal position than go workout, but I drag myself there, and let me tell you when I walk out one hour later I am whole again! We all have our stories. The ones that form us into the people we are… the good, the bad, the ugly and the “beautiful”, but how amazing that no matter the journey we can all walk into the gym knowing we will simply become a blur of teamwork and support. For that, I am grateful.  For all of you, I am grateful.

WOD on peeps!

The West Boys

Wednesday’s Workout

Skill: Pullups

Review: 1. Beat Swing 2. Pullup strength 3. Push-away

Conditioning:

2 Rounds of “Helen”-
21 KB Swings
12 Pullup
400m Run

Thursday’s Workout

Skill: Row

Test: Max Height Box Jump

Conditioning:
21-15-9
Double Under
Burpee

Connected by a single purpose

In life we are connected by the experiences of being human. We share in the pain together, the laughter together. We are connected by the very breath that we breathe. At CrossFit Naples we are connected even more so. We have the mutual understanding that hard work can produce amazing results. Not just in the gym but in life. We extend our skill as athletes into making our lives easier, better, and more fruitful…literally.

One of the workouts that connect us is the “Baseline.” It was your very first workout ever with CrossFit Naples. Not only is there a mutual understanding to the physical demands of the workout but there is a emotional attachment as well. In the Intro we discussed your goals, your vision for the future, and the obstacles toward getting there. Those are personal questions, with answers that we don’t take for granted. We taught you early on that it would be hard work, but well worth it. You took the challenge. And today you’re a better person for doing so.

The Baseline Challenge coming up on December 15th. This is a opportunity to share that experience with the very people you see and compete with every week. It is a time to share the pain of pushing yourself to new personal records, while sharing in the laughter of great people.

Sign up at the front desk so you don’t miss out.

P.S. What is the hardest part about the baseline? Comment below.

Friday’s Workout

Skill: Situps

Strength: Back Squat 5×5
Conditioning: 21-15-9

  • Wall Ball
  • KB Swing (53/35)

(10minute cap)

Saturday’s Workout

Top Secret! Come in to find out…

HAPPY THANKSGIVING

Here are some yummy Paleo recipes that you can use this Thanksgiving. And remember to count your blessings, we all have so much to be thankful for!

Paleo Recipes

 

 

Wednesday’s Workout

Skill of the Week: L-sits progressions

Strength: Barbell lunges 5×6

2 x 1o minutes of work: 3 minute rest between sets

-21 Pullups
-12 HSPU
-21 KB swings

Thursday’s Workout

7:30 Gobble Gobble 4-miler (sign up here)

9:00 CrossFit Class– Come and find out!

Friday (No Class)

Saturday (Regular Schedule)

You Might Be A Crossfit Girl If:

You Might Be A Crossfit Girl If:

  • You purposely get out of bed at 5:30am on a Monday to do something called  a “WOD”.
  • You get nauseous just hearing the word “burpee”.
  • You take “You were a freaking beast today!” as a compliment.
  • You talk about doing “Fran” even though you are totally straight.
  • You have front squatted your dog, just to see if you can.
  • You are not sure what the real use for PVC piping is, but know it is awesome for pass-throughs and lift demonstrations.
  • Picking your calluses has replaced your nervous habit of biting your nails.
  • You NEVER watch a trainer demonstrate something and think, “That looks easy”. You know better!

If you are a Crossfitter, add your own in the comment section. 

W0w! Remember This?!! We’ve come so far!!

Monday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Practice:  10 min’s kipping work

Conditioning:
-2 min max Air squats
-2 min max KB Swings overhead
-2 min max Anchored Sit ups
-2 min max Ring dips  (Level 1: bar dips or box dips)

-rest 1 min between movements

REPEAT

SCORE:  Total Reps for both rounds

Tuesday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Strength: Press-1 rep max

Conditioning: 
3 rounds for time-
25 Push Press (75/45)
100 meter traveling singles

Why are grains so bad?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.

Along with lectins, there are two other components of grains that are detrimental: phytates and gluten. As the Weston A. Price Foundation points out in the article Be Kind To Your Grains:

Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds.Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss.

If you feel like your going to die without grains try Ezekiel Bread. It’s gluten-free sprouted grain. Because the grain is sprouted it removes the harmful physiologic affects that occur above. It’s actually pretty good.

Thursday’s Workout

50-40-30-20-10 For Time Of:

  • Box Jumps (24/20)
  • Anchored Sit-up (abmat)
  • One-Arm Kettlebell Swings (53/35)

Friday’s Workout

Strength: Press: 2-2-2-2-2-2-2

Conditioning: 

Every Minute On the Minute: 15 sec all-out

100 m Sprints
Then
Row 5 mins
Then
Airdyne Bike 5 mins
* Row/bike at 80% effort. EMOM 15 sec all-out. This is not a timed workout.

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