Tagged as: push press

Without grains, how do I get fiber in my diet?

If we are using the Paleo Diet as a reference for our discussion, then our choice of food is always going to be nutrient dense whole foods.  Our choice of meats, fruits, vegetables and nuts will almost always carry a potent load of nutritionally dense calories.

In other words, what we are looking for in our daily food intake is a nice range of whole foods that are nutritious and that naturally carry a nice load of fiber.

Clearly our greatest sources of fiber are going to be found in vegetables, some fruits and nuts.  Amazingly raspberries are an excellent source of fiber.  But here’s how it boils down:  if you are following the Paleo blueprint, then there is almost no doubt that you are getting plenty of fiber in your diet. You can also supplement fiber (meaning your already eating  alot of vegetables and nuts)  into your diet.

If you’re looking for a little more detail on fiber and its role in our overall health, here’s a link to our trusted source.

http://www.marksdailyapple.com/fiber/#axzz1llVjenWX

Thursday’s Workout

Strenth: Push Jerk 3RM

3, 4,& 5 Minutes of Work:
3 DB Push Press
6 DB Push up
9 DB Romanian DL

Beware: You might not be able to walk for a couple of days!

-Weight is limited by Push Press
-Pick up where you left off each round
-Score: Totals Reps and Weight Used
Compare scores from July 31, 2012

Friday’s Workout

AMRAP 15 minutes:
50 DB Snatches
100ft  Traveling Singles
50 Situps
Compare scores from July 12, 2012

Skill of the Week: Overhead Squat

It’s never to late

There comes a time when you stop settling for good enough and know that nothing less than great will do. You know it’s going to take something, something that you may not even know if you have yet.

There comes a time when you understand that there is another level, and that that’s where you want to live. You may find that what once pushed you has become routine, and the fire for something more starts to burn again.

There comes a time when you find that reasons “not to” have become unsatisfying and unrewarding. You may have repeated some excuses so often they actually appear to be true.

And there comes a time when one choice comes along that can alter everything.

The Whole Life Challenge Worldwide. Know yourself as the person you’ve always wanted to become.

It’s never to late to be who you might have been.- George Eliot

Mike loves to run!

Thursday’s Workout

“Team Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

-Break up as needed. One partner working at a time.

Friday’s Workout

Tabata (20 seconds on/10 seconds off, 8 times each)

  • Push Press (75/45)
  • Row for Calories
  • Hand Stand Pushups

Score Totals Reps for each set

-Complete two sets total.

Be Better

By Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as commonplace. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

Be better, everywhere.

Welcome Andi to the CF Naples community!

Thursday’s Workout

30-20-10

  • Deadlift (225/155)
  • Situp

-Every minute complete 5 “stop drop and rolls”

…coming up Friday

Push Press
3RM

“Gi Jane”
100 Burpee Pullups

 

Rowing Clinic was a blast!

 This past weekend CrossFit Naples held its first ever Rowing Clinic. It was a great time!

Chuck Roth, president of the Rowing Association of Naples lead the clinic. An Olympic Rower in the 1971 Olympics. He made some really great points that we can use. He began with the history of the indoor rower a.k.a. the erg. Living up North during the winter rowers had difficulty training because of the snow. Over the years attempts were made to artificially create the feeling of rowing indoors (given the fact the rivers were frozen!).”We detest the erg for many reasons,” Chuck would say. He said “You have to almost be a masochist to enjoy the rower.” He was hilarious yet insightful to say the least.

During the practical session Chuck introduced some very simple basics to help us improve our technique. These were the three that stood out the most to me.

1. During the slide position of the stroke  (the point when your seat/butt starts moving back be sure that your handle is moving back with you) otherwise, your not doing any work because the handle hasn’t moved.

2. Most people set the damper setting way too high. 10 on the damper setting is all legs. 1 would be considered all cardio. “If you want cardio keep it low.”

3.  When your legs have fully extended. Your done. From there you should bring the handle back to the start position. “Bringing  the handle any further back is useless.”

Chuck was a wealth of knowledge. We finished the clinic by trying to row the fastest 2000m that we could. Afterword, he offered the person who improved the most in one month would receive a free rowing lesson on the water. Can’t beat that!!

Be on the lookout for more clinics to come to CFN…Olympic Lifting, Running, Gymnastics!!

Tuesday’s Workout

Strength: Press 5-4-3-2-1

Conditioning:

Max 800m Run-Go for PR

Rest 4-5minutes

Max 800m Row-Go for PR

Skill of the Week: Rope Climb

…coming up Wednesday

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo Deadlift High-Pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

-This is a benchmark. Be sure to mark in your journals.

Thank You, Thank You, Thank You!

There are so many people I want to thank for making this event possbile I don’t even know where to begin. Here’s a start…

Thanks to my mom and dad for always be there for us on the drop of I dime. I can’t tell you how many times I have called my parents for help and moments later they are at the gym on their hands and knees getting dirty and sweaty with me. My success’ will always be their success’.

Thanks to Dawn, Chris, and Alex for coming early to help set everything up. You guys helped make everything run smoothly. Everything ran great and only gave us more confidence to do another event!

Thanks to our Judges for making this feel like a legitmate CF competition. Judging is much harder than it looks. And you guys made it look easy!

Thanks to our Athletes for participating and making this such and enjoyable event. You guys inspire us everyday to make CrossFit Naples an exciting place to train.  Everyone demolished their old baseline scores! Just ridiculous improvements! Don’t worry we will be sending those scores out today!

Last but definitely not least I want to thank Tara for putting up with me. It’s not an an easy task but she is always there encouraging me to be my best. She is the most loving and patient person I have ever met. Did I also forget to mention how beautiful she is?? Happy 3 year anniversary pookies!

Big Shout out to our Sponsors:

 

Tuesday’s Workout:

3, 4,& 5 Minutes of Work-
3 DB Push Press
6 DB Push up
9 DB Romanian DL

-1min/2min/3min Rest
-Weight is limited by Push Press
-Score: Totals Reps and Weight Used in the last round (it’s not how you start that matter’s its how you finish)

Coming up Wednesday:

A1. 30 second DB Bench Press x 4 sets; rest 20seconds
A2. Chinese Rows 4 x 6-8; rest 2-3 minutes
B. 15 minutes of Work on the AirDyne (30 seconds at a time)

-No score today! Just work hard (It’s nice not to be looking at numbers all the time)

Not Exercising is As Bad As Smoking

Many researchers are saying that physical inactivity is actually becoming a global pandemic.

Lack of exercise causes as many as 1 in 10 premature deaths around the world each year.

That’s about the same numbers as smoking.

That’s kinda scary.

57 million deaths worldwide are attributed to heart disease, Type 2 diabetes, breast cancer and colon cancer.

All of these things can be prevented through moderate daily exercise.

Literally 30 minutes of physical activity a day can save your life.

All you have to do is be inactive for only 23.5 hours a day.

Just get moving.

Seriously. Right now.

Get up and just walk to the bathroom and wash your hands or go get some water from the break room or walk up or down the stairs in your home and back to your chair.

We’ll be here when you get back. Promise.

Saturday’s Workout

7 minute AMRAP:

15 Calorie Row
10 Pushups (using plates)
5 Box Jump (30/24)

Active Rest 4 mintues
Repeat

-Pick Up where you left off

-Score Total Rounds and Reps Completed

…coming up Monday

For Time 1.2.3.4.5.6.7.8.9.10

Kettlebell Swing (53/35)
Push Press (95/65)

Cash Out:
Max DoubleUnders 3 Minutes