Tagged as: muscle up

Is My Progress TOO Slow?

I’ve been CrossFitting for over two years now. Much to my surprise, I cannot handstand walk to the grocery store. My thirteen-year-old daughter did four handstand pushups the other day, on a whim, when I’m still getting past the awkwardness of being upside down. Newer people at the gym sometimes do the same weight as me. Many who started CrossFit the same time I did have had a faster rate of progress and now beat my times in workouts. It all makes me wonder: is there such a thing as progressing too slowly?

It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world. The 2012 CrossFit Games are playing on ESPN now and it’s hard to not want to be like those athletes. Most of the photos online of CrossFit women are ones of chiseled beauties who can snatch their bodyweight or muscle up like hell. I wonder how some athletes who started CrossFit six months ago are already Games material when I still feel strict pull ups are a mother-effer.

Sometimes I forget these amazing athletes are not the majority. There are arguably about a half-million CrossFitters at present time at affiliates alone, not even counting people in their home gyms. And only a very small percentage of that number is phenomenal. The rest of us – the majority of us – are average or relatively new, scaling some, many, or all of our workouts. Read More

-Welcome awesome husband and wife duo Jen & Dave to CF Naples!

Tuesday’s Workout

Skill of the Week: Pistol

For Time:

400m Backwards Run

40 Box Jumps (24/20)

30 Toes to bar or Knees to bar

20 Handstand Pushups

10 Muscle ups

Wednesday’s Workout

Lift: Power Clean 7×3

Conditioning:

4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)

Beauty in the Rain

“Whether you think you can, or think you can’t, you’re right”-Henry Ford

“I have to work late”

” I’m too tired”

“I’ll go tomorrow”

“It’s raining”

It is easy to let outside circumstances take control and play a major role in our decision making. Even though we may have the best of intentions (especially to come to the 6 am class!), it is easy to allow our the conversation in our head to win, convincing us that we really need to be anywhere but the gym.

No one is immune to these thoughts- they afflict all of us.The first step is to notice that you have these thoughts.

When you realize this, come back to the driving force behind your goals-the WHY behind your goals. This will  remind you what you ultimately want to accomplish, and allow you to overcome whatever perceived obstacle appears to be before you.

At CrossFit Naples, one of the most important factors to getting results, and reaching your goals is CONSISTENCY. Showing up on the same days each week, regardless of what comes up, will help you in reaching your fitness goals. In addition, this mentality will allow for growth and transformation in other areas of your life. CrossFit prepares us for the unknown and the unknowable. Learning to turn down the volume on the negative self talk and excuses will allow us to be fully ready to experience anything that comes our way.

 

-Tyler recovering inside from the workout while it pours outside.

Today’s Workout (March 19, 2012)

Open Wod 12.4

As Many Rounds As Possible in 12 minutes-
150 Wall Balls
90 Double Unders
30 Muscle Ups

Scaled:
75 Wall balls
45 Double Unders
15 Muscle Ups

“Whether you think you can, or think you can’t, you’re right”

Wednesday

Skill: Hand Stand Shoulder Taps
Muscle Up Transition

Conditioning:
AMRAP 12minutes
3 DEADLIFTS (235/155)
2 Strict HSPU
1 Muscle Up/ 3 Pullups & 3 Ring Dips

WASH YOUR HANDS FROM TIME TO TIME

Saturday

Please read “Help Keith Heel”

By: Kevin Kemp (member of CrossFit Naples)

Hey Everyone,
You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of work for at the least 12 weeks. Also, since he doesn’t have health insurance his healing process is taking even longer since no Dr. will even see him or attempt to do work on his injury. The surgery is complicated, takes a team of specialist, and of course will be quite expensive.
I know Keith is the last person who would ever ask for anything from anyone, but i was hoping we could all come together and help for support or even for a small donation. Every little bit counts, and would be greatly appreciated and helpful in this difficult time for Keith and his family.

In trying to help with Kevin brothers situation the idea was thrown about doing a fundraise in which 5 or 10cents is donated for every rep completed in the conditioning workout. Their is no limit in how much you donate but we thought this would be a fun way to help Kevin’s brother out.

Strength:
Max Weighted Pushup
Last Set strip half the weight for max reps
(15min cap)
Conditioning:
5min Squat
4min HSPU
3min MU/Ring Dip/Dip
2min Feet to Bar/Situp
1min Hollow Rock 

-Score for reps..Donations go to Kevin Kemp and His Brother