Tagged as: overhead squats

Dr. Oz recommends Omega 3 fish oils

Dr. Oz recently posted an article entitled “A Smart Guide to Buying Supplements.” In his article he cites Advocare Omega-Plex as one of the omega-3 products that passed ConsumerLabs.com tests.

Read more of his review below:

* Don’t be fooled by the amount of “fish oil” on the front of the label. Instead, look for the amounts of EPA and DHA listed on the back of the bottle.

* You’ll need at least 500 mg per dose of the omega-3s EPA and DHA. You’ll need a higher daily amount to treat some conditions; to avoid having to take too many softgels, pick a liquid or a product with a higher concentration of omega-3s.

* Look out for oils that have gone rancid (this is hard to tell before you buy) or will go rancid (near their “best by” date). If you choose a bottled oil, use it up within two to three weeks of opening and always close tight and refrigerate.

* You don’t have to pay a lot. There are good omega-3 oil supplements on the market for as little 5 or 6 cents per 500 mg of omega-3.

* Of the products tested, Life Extension’s Super Omega and AdvoCare Omegaplex Omega-3s are among those that passed ConsumerLab.com’s tests.

Here is a link to the Omega 3 we sell in our store: https://www.advocare.com/120711609/Store/ItemDetail.aspx?itemCode=W2002&id=search. Cost $21.95 for 45 capsules.

Omega3

Monday’s Workout

Strength: Press 3Rm

Conditioning:

For Time:

  • 100 Squats
  • 50 Burpees
  • 100 Squats

-time cap 10 minutes

Tuesday’s Workout

Conditioning:

For Time

  • 100 kb swings
  • 100 double unders
  • 100 overhead squats
  • 100 double unders

-teams of 2

The Skill Transfer of the Burpee

One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.

“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”

Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.

“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”

There is skill transfer in everything, Paoli notes.

“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”

FREE DOWNLOAD of Carl explaining more details.

(These scores below represent the time taken to complete 100 burpees for time) What percentile will you fall under?

burpee scores

Monday’s Workout (April 29, 2013)

Strength

Overhead Squat 3-3-3-3-3

WOD

100 Burpees for Time or Max Reps in 10 minutes

Tuesday’s Workout (April 30, 2013)
5 rounds:
25 Double Unders
20 Wall balls

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

Athlete Spotlight: Dawn B.

Welcome Dawn to the CrossFit Naples staff!

She has been working with us since last month to help make us run more smoothly. We can’t do it on our own and neither do we want to. Our dream has always been bigger and better. Having Dawn on our team is paramount for the continued growth and success of our amazing community! What better way to introduce Dawn than with an athlete spotlight!

1.  Hometown: Naples, Florida

2.  Age: 33

3.  When did you first start training at CF Naples?: March 2012 as a guest to a Saturday workout at Lowdermilk Park.

4.  Favorite WOD: This was a really hard question:  I really like all of the WOD’s.  I actually look forward to 7pm to read each day’s blog and to see the next WOD.

5.  Least Favorite WOD: If I had to pick it would have to be any workout with Overhead squats in it.  The movement is not a natural feeling to me so I just need to work on the proper alignment.

6.  Tell us about you sports & fitness background: There is not much in my background regarding sports and fitness.  I was never a really active person in sports.  I enjoy riding horses and four wheelers on the weekends.  In 2001, I started playing softball a few nights a week with a group of friends. 

7.  How did you first get exposed to CrossFit? I went with my friend, as a spectator, to a mud obstacle course and had decided I wanted to try something outside of my comfort zone. I knew I needed more upper body strength and Chris Knudsen had just started CrossFit and was at work going on and on about the coaches and the classes she was attending with such excitement.  So being a little curious I figured I couldn’t lose anything by giving CrossFit a try.       

8.  Take us back to your first WOD… what was it, and how did it feel? My first WOD was at Lowdermilk Park on the volleyball courts.  We had a 3 person relay race across the 2 sanded courts with each person having to do a different kettlebell swings during each heat.  There were three 10 minute heats each.  I’ve been addicted ever since.

9.  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have definitely gotten stronger, faster, and do see a lot of muscle changes throughout my body.   I believe CrossFit has helped to improve my mind and self confidence awell.

10. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have come to really enjoy working out and being a part of CrossFit Naples, I was part of a gym a few years ago and honestly did not feel I was structured enough and therefore lost interest rather quickly.  CrossFit Naples is completely different and has opened my eyes to health and fitness; I thought I would never be so interested and involved with a gym.

11.  Please share with us any favorite CrossFit / CF Naples moments: All moments at and with CrossFit are my favorite.  I have accomplished so many PR’s and goals that I just want to keep improving.  I must say getting to the top of the unknotted rope and doing a pull-up unassisted does top the cake…Paleo cake of course! 

12. Any advice for people just getting started? Be open-minded. Don’t let fear take over you.  Just give it a try.

13. What are your hobbies, interests and/or talents outside of CrossFit? I still enjoy four wheeling and have added 5K’s and mud obstacles whenever possible.

Dawn crushing the “Baseline” workout.

Saturday’s Workout

Make Up

Monday’s Workout (cap)

400 m Run
30 Back Squats 115/75
400 m Run
20 Front Squats 105/65
400 m Run
10 Overhead Squats 95/55
Post total time.

Skill of the week: Overhead Squat

 

Create Joy

By CrossFit Lisbeth

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.

Do what you can, with what you have, where you are, to make things better.

For one person. Then two, then three, then ten, then a hundred, then one thousand — and so on, until you can go no further.

Create joy, one person at a time. Start with yourself.

 

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

Thursday’s Workout

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

5 rounds-
5 Burpees
10 BB Overhead Squat
15 Med Ball Cleans

Paleo Challenge Begins Today!!

Let the Party Begin!!

This is a month of eating clean and feeling good. No more excuses! Let’s rock this thing.

RULES

Paleo Challenge: What to eat

  1. YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp, venison.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Omega-3 Chicken eggs.   Almonds, brazil nuts, walnuts.
  2. No to processed foods.  Pretty much anything in the middle of the grocery store.  Can’t recognize it growing or running around in the wild?  Don’t eat it.
  3. No to sugar.  I don’t care whether it’s super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
  4. No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  5. No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
  6. No to dairy.  Milk, cheese, yogurt, etc.
  7. Less alcohol.  No sugary mixers, no beer or alcohols containing gluten.
  8. Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
  9. Cook with real fats.  If you’re cooking, then cook with lard or animal fat.  If you don’t have that, then cook with coconut oil, olive oil, or butter.

*Cheating is allowed but will affect your overall score.

Still got questions?  I’ll be posting more on all the great things you can eat, how to shop, snacks, and more. 

 

Today’s Workout (Friday, June 1, 2012)

Skill: Overhead Squat (heavy)

Conditioning: 

For Time-

400m Row

21-15-9

Overhead Squat (95/65)

Ring Dips or Diamond Pushup

400m run