Tagged as: pistol

Come Early, Stay Late

CrossFit is defined as “constantly varied, functional movement, executed at high intensity”.

Most people fall in love with CF because of the infinite variation. I’ve personally been doing CF for almost 4 years and I’m still doing workouts that I”ve never done before. I am allowed to program as creatively as possible. Each workout is completely different from the day before. The only thing I guarantee to you, as an athlete, is that next Wednesday’s workout will be absolutely different from the one you perform today. That’s the double edge sword.

On one hand, this style of training doesn’t allow monotony to set in. We rise to something new everyday! Exciting. 🙂

On the other hand, it takes a really long time to master these movements since we might only practice them once every couple of weeks 🙁

So the question is how can we get better at them in a shorter amount of time?

Simple. Come early, stay late. 

If you haven’t performed handstands in a couple of weeks, don’t wait for me to program them in a workout. Get yourself next to the wall and practice the skill of inverting yourself. Come early, stay late.

Not good at pull ups? No problem. Grab a band and practice pulling yourself up above the bar. Come early, stay late.

Suck at running. Go outside and get those feet moving. Come early, stay late. 

“ The hardest part of any journey is taking that first step.” Everything else seems easier after that!

Responsibility

Wednesday’s Workout (May 29)

Skill: BB Romanian DL

Conditioning:

ADV

  • Complete as many rounds as possible in 12 mins of:
  • Sprint, 100 m
  • 3 Push Jerk (50/30)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

INT
Complete as many rounds as possible in 12 mins of:

  • Jog, 100 m
  • 3 Push Jerk (35/20)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

BEG
Complete as many rounds as possible in 10 mins of:

  • Jog, 100 m
  • 3 Push Press (25/15)
  • 5 Romanian DL (same)
  • 7 Push-up  (modified)

 

Thursday’s Workout (May 30)

Modified Regional Workout #4: View Entire Workout and Scores HERE

ADV
50 wall ball (20/14)
50 pull ups*
50 pistols
50 alternating dumbbell snatch (70/30)

INT
40 wall ball (18/12)
40 pull ups* assisted
40 pistols (green box)
40 alternating dumbbell snatch 50/25)

BEG
30 wall ball (14/10)
30 pull ups* assisted
30 air squats
30 alternating dumbbell snatch (30/15)

*Perform Chin ups if you completed Tuesday’s WOD

Active Rest Does a Body Good

Why don’t we have class on Sunday?! Because we want you to rest, well sort of….

Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following intense workouts. Research is growing on the benefits of both types of active recovery.

One study published in Medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Another study (2) found that adding low intensity exercise to the rest period after competition did not decrease an athlete’s physical recovery and actually had positive effects on psychological recovery by improving relaxation.

A third study found active recovery encouraged lactic acid removal and and helped speed recovery. (3) The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.

Your coaches hard at work!

Your coaches hard at work!

Friday’s Workout

  • For time:
  • 100 Double Unders
  • 75 Med Ball Jumping Squats
  • 50 Anchored AbMat Sit-ups
  • 50 Pistols
  • 25 Toes To Bars
  • 15 Handstand Push Ups

Saturday’s Workout

Free Community Track Workout @ Naples High School 9am

Massage Therapy Underway

Last year when I knew that I was making the career change from teaching I began looking at various options that I felt would add more value to CrossFit Naples. Initially I had decided to go back to school to get my Masters. But after doing my research I didn’t believe that another degree would add any practical value to CFN. I had also been looking at other healthcare fields including Massage Therapy.

I eventually chose MT becuase it offered me the quickest and most effective route to help my athletes. I knew it would only increase my knowledge in anatomy, physiology, injury and pain management.

In the next couple months I will be building my massage therapy practice right here at CFN. This is a great opportunity to use massage as not only a means for pain management but also for improvement in performance. Lets face it. When you feel good your performance is always better.

Last but not least. I wanted to take the time to thank everyone who has supported me along the way. Running a business full time and going to school full time has been the hardest thing I’ve ever done. I couldn’t have done it without your support and dedication to CFN. It makes it all worth while.

….and yes I’m a Marion. That’s my grown up name 🙂

 

Massage

Wednesday’s Workout

Strength: Power Snatch  1 REP

Conditioning:   

2 minutes of work  –

  • 1 hang power snatch (95/55)
  • 1 Burpee
  • 2 hang poower snatch
  • 2 Burpees
  • 3
  • 3
  • 4
  • 4…

Rest 2 minutes repeat 4 x

Thursday’s Workout

Strength: DB RDL  5×5 each

Conditioning:

For Time-

500m Row
50 Pistols
400m Run
50 Situps or 50 Toes to Bar or Toes to Rings

 

 

Spartan Races. Tough Mudder. Warrior Dash

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?

HappyVday

P.S. Don’t ask how we managed that!

Friday’s Workout

50 Situps
40 Med Ball Cleans
30 HR Pushups
20 Single Leg squat
10 Burpee Pullup

-Rest 3minutes: REPEAT

Saturday’s Workout

Beach Workout 8am at Lowdermilk Beach Park.

All classes cancelled.

Bigger and Better

Did you know that this month would be exactly 2 years since we opened CrossFit Naples?

Also, Did you know CF Naples has grown 300% since last December?!!

I can’t help but stop and be grateful for everything this year has brought. The best part about opening the doors to CrossFit Naples? Getting to know and be invited into the lives of all of our athletes. Everyone has come to us with different reasons. Some start with us because they want to lose weight and make their health a priority, others come to us bored from their monotous routines, and other come to make sure they can remain independent for as long as possible. Whatever the reason that brought them in,   they have achieved their initial goals, and also got a whole lot more! Great friends, new challenges, new sources of inspiration, and a new outlook on what is possible. Our pride has always been in helping people realize their ability and capacity. We have always instilled hard work as the key to success in and out of the gym. We encouraged taking risks while expecting excellence.

In doing so, we have created a community of like-minded individuals. We sought to create a community that would cheer on until the last person finished. A community of modesty (we know we look good, we don’t need to wear tight clothes and take off our t-shirts to do so), and  a community that was inviting. Thanks to all our members for making this community awesome!!

This year our motto is “BIGGER AND BETTER”

Bigger facility, Better coaching

Bigger (more) equipment, Better services

Bigger (more) classes, Better accountability

Bigger and Better! Who’s with us?!

BEFORE

 AFTER

Tuesday’s Workout

Strength:
Overhead  Squat- Work up to bodyweight (15minute cap)

Conditioning:
For time
6 sets-
20 Double Unders
10 Alternating Pistols
-30second rest btwn sets

Wednesday’s Workout

10 Strict Pull up
10 Hand Release Push up
60m run
8 strict Pull up
8 HR Pushup
60m run
6 strict PulUp
6 HR Push up
60m run
4 strict Pllup
4 HR Pushup
60m run 
2 strict Pullup
2 HR Pushup
60m run

 

 

On healing

By: CrossFit Lisbeth

What’s worse than injury? Fear of injury.

An injury will hurt. It will set you back. It might even cripple you, for a while. But the fear of injury can cripple you for far longer.

Injuries happen. In CrossFit. In any sport. In regular life, too. Who hasn’t tripped and fallen in their own house? Cut themselves with a sharp knife making dinner? Maybe, you’ve also torn up your knee on the softball field, or broken your collarbone on a hard crash when you hit a rock and went over your handlebars. And, yes, you’ve probably torn up your hands with too many pull-ups, or maybe tweaked your shoulder with a heavy snatch.

Life, done right, is a contact sport. It hurts and you don’t always come away with the ball and a clear path to the hoop. Sometimes, you find yourself limping off the court for a while. Time to heal and get stronger again. Important healing will need to take place between your ears, also. If you don’t get your mind right after an injury, you will never get your body back to where you were, or beyond that stage.

So, learn from your injury. Be smart. But get over it. What holds most people back is their fear of pain, not the pain itself. It’s a mind game, and they lose. Don’t be most people. Be stronger — in mind and body.

Saturday’s Workout

“Grace”

30 Clean & Jerks for Time (135/95)

-All Donations will go to support Mammograms in Action

-DON’T FORGET TO WEAR PINK

-Friends & Family Welcome!

Monday’s Workout

A1.Batwing Rows 5 x 30 second holds (Video Here)
A2. Ring Rows 5 x 8: Rest 1 minutes

Conditioning:
Teams of Two-
100sec Hand Stand Holds (one-Gator, two-Gator, three-Gator…)
150 Pushups (hand release)
200 Pistols