Tagged as: push up

Congrats to Petergaye!

Congratulations to Petergaye (aka PG) for attending the CrossFit Level one course last weekend in Miami. Not only did she have an amazing time learning all about CF she PR’d on Fran!! We can’t wait to get you coaching!

Petergaye Certified

Wednesday’s Workout

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jumps  (24/20)
30 Wall ball (20/14)

 

Thursday’s Workout

For time-

7 minutes of work:
7 Cal Row & 7 Pushup

REST-4min
7 minutes of work:
7 HSPU & 7 DU
 

 

New Baseline Leaderboard

Thanks to everyone who came to watch or participate in our 4th Baseline Challenge. We are so proud of each and everyone of you guys. The New Leaderboard is as follows:

Girls Rxd

1. Carrie P 4:55

2. Ashley P 5:08

3. Petergaye K 5:22

Mens Rxd

1. Mikkel 3:50

2. Rasmus 3:50

3. Kirk 3:53

group

Monday’s Workout

Strength: Front Squat 5×2

Conditioning:

5 min of work-
20 Jumping lunges
10 HR pushups

Rest 2min Repeat

Tuesday’s Workout

Strength: Push Press 3×3

Conditioning:

  • 15 minutes of work:
    Run 50m
    10 Pullups
    Run 100
    10 pullups
    Run 150
    10 Pullups
  • Run 200m
  • 10 Pullups
  • Run 250m
  • 10 Pullups….

 

CrossFit Naples Harlem Shake

The 30-second phenomenon that has the nation grabbing their video cameras and dancing in their wackiest attire has invaded college hoops. Whether it involves the fans or the teams themselves, the ‘Harlem Shake’ is the newest fad in the NCAA, Professional Sports, you name it the Harlem Shake has invaded.

DJ Baauer introduced the single “Harlem Shake” to the world in May 2012. Since then, the internet has exploded with viewer videos, each imitating the one before.

We decided to try it ourselves on Sunday. Needless to say we had a blast. You can see the video here: http://www.youtube.com/watch?v=1pYY0CAWofQ

Harlem Shake

Monday’s Workout

Strength: Back Squat 3 x 3

Conditioning:

3 rounds, 30 secs per station, of:

  • Pull-up
  • Push-up
  • Sit-up (butterfly)
  • Air Squat

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs.

What is mobility?

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollersmassage stickstheracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach.

Stretching
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here:http://www.mobilitywod.com/2011/01/episode-148365-pnf-demo-deadlifting.html.

Joint Mobilization
The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

flex

Tuesday’s Workout
600m row buy in
5 rounds
50m Farmers Carry
10 Dips
10 pushups

Wednesday’s Workout
AMRAP in 15 minutes:
3 Hang snatches 135# / 95#
Then:
6 Pull ups
12 Push ups
12 Box jumps 24″/20″

Spartan Races. Tough Mudder. Warrior Dash

Obstacle course races (OCRs) are taking the fitness world by storm with their combination of varied terrain, changes in elevation and climate, and, of course, seemingly torturous obstacles. For CrossFitters who pride themselves in training for the unknown, there is certain synergy to these types of races. Like a challenging WOD, the race course is varied, requiring participants to dig deep, ignore pain, and face fear as they move through the obstacles.

As with CrossFit, power and strength are key, but so, too, is technique. Weaknesses are quickly exposed; there is no place to hide. Just as CrossFit is replacing traditional commercial gym training, the newest versions of obstacle course racing are edging out their more conservative cousins such as triathlons.

Lets get a team together and test our fitness!

Tough Mudder-Jacksonville, FL (May 18, 2013). Whose down?

HappyVday

P.S. Don’t ask how we managed that!

Friday’s Workout

50 Situps
40 Med Ball Cleans
30 HR Pushups
20 Single Leg squat
10 Burpee Pullup

-Rest 3minutes: REPEAT

Saturday’s Workout

Beach Workout 8am at Lowdermilk Beach Park.

All classes cancelled.

The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats