Tagged as: push press

Lasting the test of time

CrossFit is getting so popular! Two years ago when I tried to talk to friends about Crossfit it was like pulling hairs, “is it like p90x?”, or the famous “you mean like bootcamp?”. Thank God I don’t have those conversations with people anymore. Unfortunately there  are also people who are getting hurt doing CF. It’s not CF exactly that is getting them hurt. Let’s be honest, anyone can come up with a CrossFit workout these days. Put your 10 favorite exercises together and add 50 reps to each of them. I wouldn’t recommend doing that though, not if you want to do this for a long time.

People who do workouts like that eventually get hurt. In order to last the test of time with CrossFit you have to train smarter, not harder.  Getting hurt is frustrating, and burnout sucks. Along your CrossFit journey you”ll learn that recovery is your best friend and not your enemy.

Below are some ways to make sure you don’t burnout:

1. Drink very little alcohol. Hangovers are detours.
2. Be early to bed, and early to rise. Quiet, Dark, Deep sleep is invaluable.
3. Have a foundation of strength and mobility. Most injuries can be prevented this way.
4. Get regular massages. Give your muscle tissue some love.
5. No missed training sessions. Consistency is everything in CF.
6. Lots of vegetables and quality protein. Yum!
7. Have great training partners (i.e. community).
8. Plan your rest days. Not everyday has to be heavy or super hard.
9. Accountability. We all need it from time to time.
10. Have fun. Nobody is forcing you to do CrossFit.

Welcome Mike to the CF Naples community!

Thursday’s Workout

For Time:
1000m row
12 Barbell Push Press (120/75)
200m Weighted Overhead walk (45/25)
9 BB PP
200m weighted OH walk
6 BB PP
200m OH walk

 Friday’s Workout

15 mins Work on:
Power Snatch-add weight

Conditioning:

“Core Crusher”
10 minute AMRAP=
33 Knees to Elbow
33 Sit ups
33 Hollow Rocks
33 Medicine Ball Half moons

What Lives On…

By: CrossFit Lisbeth

When you die, no one is going to talk about your PRs. They very likely won’t talk about your max snatch, or your “Murph” time or how many consecutive pull-ups you had.

They won’t even talk about your work very much. Or your degrees — or all the money you made for some company.

No one will care very much about the TV shows you watched.

And probably not one person will say: “When she squatted, she went to depth every single time.

But they will talk, a lot, about your heart. They’ll talk about how you helped others. And they will focus on how much you loved, and were loved. Because these are the things that really matter, and that last, even beyond the mortal veil.

So, work hard in the gym, but remember you can use this time and these ways to become a better person, not just a better athlete. When I coached, I always told my members, “If I only help you become a better athlete, I have failed.”

I am here for something more. I hope you are too. Because that is what lives on …

Welcome newest athlete Brain to the CF Naples community!

Tuesday’s Workout

-10 Body Weight Squats
100m Traveling Singles
Rest 1 minute
-10  BW Front Squats
100m Traveling Singles
Rest 1 minute
100m Traveling Singles
-Back Squat (score ends when you rack the bar)

-Score Max Reps

Wednesday’s Workout

Skill of the Week: Power Clean

5 Rounds:
20 Sit ups
10 DB Push Press (40/20)
20 Double Unders

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

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