Tagged as: power clean

Beauty in Strength: Video

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

Link: http://www.youtube.com/watch?v=5zvqNHDTf8Y

YOGA

 

Friday’s Workout

CF Total II

Power Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Saturday’s Workout

20 min amrap

ADV

5 hspu
7 chest to bar pullup
10 alt db  snatch 70/50

INT

5 hspu
7 chest to bar pullup (assisted)
10 alt db squat snatch 50/40

SCALED

5 hs hold
7 chin to bar (assisted)
10 alt db squat snatch 35/25

Cash Out: Sled Drag 3sets

Athlete Spotlight: Danielle G.

Hometown: Virginia Beach, VA
Age: 40
When did you first start training at CF Naples?: December 2012
Favorite WOD: I enjoy the WODs with low reps and multiple rounds.  I’m starting to warm up to the row machine…
Least Favorite WOD: 12 days of christmas and SANTI 🙂

Tell us about you sports & fitness background: I have always been active in sports recreationally – softball, tennis, boxing.  Having a very physical job in horticulture for 20 years also keeps me moving everyday!

How did you first get exposed to CrossFit? A running partner introduced me to Crossfit in 2010.  She thought it would be a good fit and she was right!

Take us back to your first WOD… what was it, and how did it feel?  Fight Gone Bad…I will never forget it…it was exciting to try so many movements for my first WOD but It sucked…I realized that I had horrible technique but everyone was so supportive, helped me get through it and made me feel like I could do anything!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  WOW…I participated in a CF Healthy Eating Challenge through the gym in 2011 and lost 11 lbs and 5% body fat in 6 weeks!  These results were amazing and I was hooked.  Everyone kept asking…”what are you doing?  You look great!”  This was the motivation to keep going and maintain the CF lifestyle.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  I did not expect the sense of community that you find in CF.  Having gone to gyms most of my life, this was not something that I had experienced before.  Knowing that I am part of this community keeps me motivated.

Please share with us any favorite CrossFit / CF Naples moments: I was nearing the end of a benchmark WOD and not sure I could finish (I think I was even crying a little) another member asked how many more burpees I had to finish and she did the last burpees with me, shouting encouraging words the whole time.  It was the bump I needed to finish!  I was able to do the same for someone else months later – this is why I LOVE CF!
Any advice for people just getting started? Keep a journal of your WODs, weights, how you feel before/after workouts, etc.  This can be a great tool to keep you motivated and track your progress.  Remember that it is supposed to be fun!
What are your hobbies, interests and/or talents?  I wouldnt say that I have a talent or hobby but I enjoy meeting new people and traveling.  Someone asked me 5 years ago “If money were no option, what would your life look like?”…I answered, I want to live by the beach, work in horticulture at a Zoo, where there is no winter and cool plants!  Thank you CF Naples community for being part of my dream come true!  🙂

Danielle G

Wednesday’s Workout (June 12, 2013)
ADV
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 135/95
INT
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 95/65
SCALED
3 rounds-rest 3 min between
row 400
15 pushups (mod)
15 power cleans 65/45
Thursday’s Workout (June 13, 2013)
ADV
2 rds-NO REST
2 min max cal row
-1min max situps
2min max strict dips
-1 min max situp
2 min max box jump (30/24)
-1min max situp
INT
2rds-NO REST
2 min max cal row
-1min max situps
2min max kipping dips
-1 min max situp
2 min max box jump (24/20)
-1min max situp
SCALED
2rds-REST AS NEEDED
2 min max cal row
-1min max situps
2 min max jumping dips
-1 min max situp
2 min max box jump (20/14)
-1min max situp

Athlete Spotlight: Dustin L.

Dustin is the most disciplined and humbled athlete that I’ve come across. He’s never complained and done everything that I’ve asked him to do. In the year that he’s been with us he’s lost over 45lbs and reduced his body fat from 33% to 16%. All from CrossFit and Paleo. This stuff works. Congrats Dustin!

Hometown: Naples, FL

Age: 32

When did you first start training CrossFit Naples? May 2012 

Favorite WOD/Lift: Anything with olympic lifts.

Least Favorite WOD/Lift: Fran

Tell us about your sports & fitness background: In high school I played basketball and golf and after I rode motor cross.

How did you first get exposed to CrossFit? I read an article about Rob Orlando in 2010

Take us back to your first WOD… what was it, and how did it feel?My first WOD was pull-ups and kettle bell swings and that night I was not sure if I was coming back for another WOD or not.

What sort of changes have you seen in your body, health, and fitness since starting CF (before/after)? When  started I weighted 173 lbs at 16% BF, my strength and fitness are the best they have ever been. 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Every day people ask me what I do and whats my diet and I try to tell them my story about my lifestyle change.

Please share with us and favorite CrossFit/CF Naples moments: Every Baseline Challenge event is a favorite day for me.

Any advice for people just getting started? Take the time to learn the movements at first. CrossFit is hard work and it takes time to get used to but it can be a life changer.

What are your hobbies, interest, and/or talents outside of CrossFit? I like to train at a traditional gym, ride my motorcycle and work around the house.

Dustin
Friday’s Workout

NOT FOR TIME-

Bench
3-3-3-3-3
Front Squat
2-2-2-2-2
Power Clean
1-1-1-1-1

Saturday’s Workout

This is the last of the CF OPEN workouts.

Visit http://games.crossfit.com/ for workout 13.5 and live results of the workout.

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