Tagged as: push up

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

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

Paleo Spaghetti & Meatballs

Spaghetti and Meatball Bites
Prep time:  
Cook time:  
Total time:  
Ingredients
  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb Tropical Traditions Grass Fed Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
Instructions
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add ½ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Mores Paleo Recipes Can Found HERE

Paleo Spaghetti

Monday’s Workout

Strength: Deadlift:15min to find a heavy 3

 Conditioning:

“Bodyweight Total”

2 minutes for max reps of each of the following:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

Tuesday’s Workout

For time-

5-4-3-2-1

  • Back squat @85% 1rm

50-40-30-20-10

  • Double unders
Cash Out: Sit ups

“ICE ICE BABY”

Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!

goat

Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips

REST

Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up


Cash Out:  800m Sprint

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up