Tagged as: pullup

Athlete Profile: Rasmus B.

  • Hometown: Aabenraa, Denmark.
  • Age: 24
  • When did you first start training at Crossfit Naples? Oktober 2012
Tell us about your sports & fitness background:
Former Danish regional champion in sailing, former Danish champion badminton and 3 years in the Danish army.
How did you first get exposed to CrossFit?
An army friend of mine (220lbs, 6ft 6), gave me an introduction to CrossFit. .
What was your first workout and how did it go? How did you feel after?
My army friend told me about it. Naturally, when he told me that CrossFit was (excuse my language) “the shit”, and bodybuilding was out. I was a little skeptical. But when comparing his arms to mine and knowing that whatever we did in the military of physical work, he beat me every time. So I had to try some of that miracle training. I wanted in, and he gave me an introduction in the form of Fran(21 – 15 – 9 of thrusters(95lbs) and pullups), with no scaling allowed. I posted a really competitive time of around 18 min (just kidding), totally exhausted and not realizing what had hit me. After my meeting with “Fran” I was instantly hooked on this fire breathing, muscle aching way of training.
Favorite Workout:
“Murph”

For time.
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

Least Favorite Workout:
Anything with box jumps!!!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 
Before I could run 2 miles in 12 mins but barely be able to do 5 strict pull ups. So what I’ve seen, is a great improvement in the ability to do more things better. One of the best substitutes I have ever done.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 
Coming to the states for flight school, we spent the first few months only going to school and then heading home to eat and study. It felt impossible to fit training into the program.But waking up tired, being tired in class and needing a nap when coming home, had to be fixed. We decided to start training CrossFit, since it was to most effective way of training I had ever experienced. The hour we spent in the gym was easily caught up with, in the amount of energy and ability to concentrate throughout the day.
Any advice for people just getting started or new to CrossFit?
 Pain is temporary, pride is forever!
Rasmus

Monday’s Workout  (June 24, 2013)

These are two of the events that we completed this weekend…your turn!

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.

Event III:
1Rep Max Deadlift.
Tuesday’s Workout (June 25, 2013)
This was the first event of the weekend…your turn!

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Wish Us Luck!!

7 of our athletes (including me) are competing this weekend in Orlando. One day, Four Workouts! What better way to test our fitness than with a local CF competition. Wish us luck!

Congrats to Kirk, Greg, Mikkel, David C., Petergaye, and Stephanie for taking on the challenge!!

Here are the workouts for the competition:

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.
Event III:
1Rep Max Deadlift.
Final Event (Event IV):
How many rounds can you do in 15 mins of:

  • 50 Burpees
  •  40 Wall Balls (20 to 10’/10 to 10′)
  •   30 Hang Power Cleans (115/63)
  •    20 Handstand Push-ups (45’s+ABMAT/head-2-floor, 3′ wide)
  •     10 Squat Snatches (115/63)

WODS OF THUNDER BADGE

Wednesday’s Workout (June 26, 2013)

ADVANCED

4 rounds-
Run 300
10 Pull ups
15 DL 155/105

INT

4 rounds-
Run 300
10 Pull ups (assisted)
15 DL 135/95

SCALED

4 rounds-
Run 200
10 Pull ups (assisted)
15 DL 95/65

Thursday’s Workout (June 27, 2013)

ADVANCED

21-15-9
SDHP 96/65
Push Press (SAME)
Parallette Push Up

INT

21-15-9
SDHP 65/45
Push Press (SAME)
Parallette Push Up

SCALED

15-12-9
SDHP 45/35
Push Press (SAME)
Parallette Push Up (MOD)

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

Lectins, Phytates, Gluten…need I say more?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream.

Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.
LEAVE THE GRAINS FOR THE BIRDS!
New 4pm class!

New 4pm class!

Monday’s Workout

Conditioning:
Lunge 50m
Run 100
x5 ; rest 1 minutes
Strength:

ADV: Dip Weighted 5×3
INT: Strict Dip 5×3
SCALED: Jumping Dip 5×5

Tuesday’s Workout

Buy In: 200m Farmers carry (DB or KB)

ADV

then:
20-15-10
Press 95/65
Pullups

finish with 200m Med ball run (20/14)

INT

then:
20-15-10
Press 65/45
Pullups (assisted)

finish with 200m Med ball run (18/10)

SCALED

then:
20-15-10
Press (45/25)
Pull ups (assisted)

finish with 100m Med ball run (14/10)

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

Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total