- Deadlift 185/105 & Burpees
- Med Ball Cleans to Wallball & Sit ups
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
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
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!
50 wallball, 20lb ball
Run 400 meters
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:
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
Wednesday’s Workout (April 17, 2013)
Complete as many rounds as possible in 15 mins of:
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
Obstacle course races (OCRs) are taking the fitness world by storm with their combination of varied terrain, changes in elevation and climate, and, of course, seemingly torturous obstacles. For CrossFitters who pride themselves in training for the unknown, there is certain synergy to these types of races. Like a challenging WOD, the race course is varied, requiring participants to dig deep, ignore pain, and face fear as they move through the obstacles.
As with CrossFit, power and strength are key, but so, too, is technique. Weaknesses are quickly exposed; there is no place to hide. Just as CrossFit is replacing traditional commercial gym training, the newest versions of obstacle course racing are edging out their more conservative cousins such as triathlons.
Lets get a team together and test our fitness!
Tough Mudder-Jacksonville, FL (May 18, 2013). Whose down?
P.S. Don’t ask how we managed that!
40 Med Ball Cleans
30 HR Pushups
20 Single Leg squat
10 Burpee Pullup
-Rest 3minutes: REPEAT
Beach Workout 8am at Lowdermilk Beach Park.
All classes cancelled.
There is so much sadness in our world lately. Shootings, anger, hate. We all have so many questions for which there are no answers.
The more I ponder, the more I realize there is a simple way each of us can make this world better:Create joy.
Crazy, right? Serious times demand serious answers. If you really think about it, though, joy is a serious answer. You can fight darkness with darkness, but do not expect light to arise from it. Instead, create light.
For one person. Then two, then three, then ten, then a hundred, then one thousand — and so on, until you can go no further.
That sounds selfish, doesn’t it? Start with yourself? Isn’t this life about service to others? It is, but in order to serve others, you must first take care of yourself.
Sleep right, eat right, get to the gym. Get on the pull-up bar. Get on the barbell. Make the ground move fast beneath your feet. Get your body right, get your heart right, get your head right. Create joy within yourself. And then spread that joy.
When people notice your life is better — that you’re happier and more fun and full of more energy — tell them why. Tell them it all started with the pull-up bar, and the barbell, and the clock. Tell them about this crazy thing called CrossFit. Let them try it too.
Create joy. And watch the light spread, here, there, everywhere. It’s totally sappy and stupid … and true. Get out there and make joy happen.
“The MAGIC is in the movement, the ART is in the programming, the SCIENCE is in the explanation, and the FUN is in the community.”-Founder, Greg Glassman
Teams of Two-
5 min Wallball
Rest 1 minute
5 min Chin up
Rest 1 minute
5 min Diamond Pushup
-Score Total Reps on each station
…coming up Friday
10 BB Overhead Squat
15 Med Ball Cleans
A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. Usually, the round with the smallest number is your score. You can also count total reps completed over the whole sequence.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
-Chris perfecting her back squat form.
Strength: Deadlift (find a load for working set of conditioning)
Tabata 20seconds of work/ 10 seconds of rest: 8 sets each
A1. Lateral hops
A2. Med ball cleans
Rest 2 minutes
B1. Deadlift (225/155)
-Score Total Reps on each couplet