Tagged as: med ball clean

Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total

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!

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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

 

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