Tagged as: push up

CrossFit is about life skills

When you find your life has changed in a number of ways because you CrossFit, do you ever wonder if the same is true for others? When I read this set of lessons from Life As A Plate, I figured I wasn’t the only one who saw changes and I could relate to what she says about the carry over of those lessons and changes into your ‘real life’. See what you think …

1) Finish.
If you start something, finish it. (Unless it’s a bad book, got no time for bad books.) No matter how tough the workout, no matter how tired you are, no matter what that little voice inside your head is yelling at you, FINISH. Finish what you start. In the gym, in your house, in your relationships. Don’t give up when it gets hard.

2) Take a Break.
It’s okay to rest. It’s okay to take time off from the gym to heal a sore muscle or an injury. It’s okay to leave the dishes in the sink for an extra hour because you want to finish a book. It’s okay to turn down invitations to dinner parties if you want a night at home of if your plate is too full.

3) Go Easy on Yourself.
You will have good days. You will have days so shitty, you’re imagining it over before it’s even noon. You will have days where you hit a PR on a mile run, or a lift you’ve been struggling with and days you can barely put one foot in front of the other. We are human. Each day is different than the last. What we eat, how we sleep, hormones, mood, life – they all affect us day-to-day and what combination one day can make for awesome achievements can shank you in the shower the next day.

4) One at a time.
When there’s a giant pile of crap to be done, it’s easy to feel overwhelmed. I’ve tried really hard to internalize something a trainer once told me when looking at an insurmountable WOD full of squat-clean-thrusters. “One a time. Just do one at a time.” And you know what? You will eventually finish. The WOD. The laundry/dishes/deadline/cleaning/errands. Just in time for a new pile to accumulate, but it will end. I can promise you that.

5) You will say shit that you swore would never come out of your mouth.
Case in point: “I watched your snatch today from across the room. It looked super clean!”  “Clean up the family room or you owe me 20 burpees!”  “Yeah, I’m an athlete.”  “I climbed a rope.”  “I ran 4 miles through 20 obstacles today. I can handle arranging my shoe walk-in.” “Please do not use the cat as a kettlebell”

6) Setbacks happen.
Whether it’s an illness, surgery, or just a bad week, you will fall behind from where you are. It’s okay to take three steps forward and two steps back. It can be your lifting at the gym or your clean-eating regimen. A journey isn’t meant to be run on marathon feet. It’s a slow, steady, crawl with blisters.

7) Be Humble.
There is always someone faster, stronger, better. As soon as you think you’re good at something, someone will smoke your ass.  But if you’re humble and you accept your place in the great world of average, the day will come when you will be The Mom Who Kicks Ass or The Friend Everyone Loves or The Chick Who Rowed a 1:42 500m. And with humility (since you remember oh-so-clearly what the bottom of the barrel looks like.)

Bill Post-Baseline Challenge.                                                                                                   Next Baseline is December 15th. Mark your Calendars!!

Monday’s Workout

Skill: Row
Strength: DB Press Ladder

Conditioning: “Post Turkey Trot”

1 X 400m run
4 X 200m run
4 X 100m run

(rest as needed)

No scoring today…for some of us that’s a good thing coming off Thanksgiving

 Tuesday’s Workout

Skill: Air Squat
Conditioning:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pulls 95#/65#
Hand Release Pushup

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

15-12-9
Thruster
Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95

I should’ve made time

By: Mindy Coby

It’s rare, but there are days when I literally have to talk myself into putting on my Olympic shoes and getting on the WOD floor.

It’s not that I don’t love CrossFit, I most certainly do. I’ve loved it from day one. I love the community at my box, what it’s done for my body, my health, and my mind. Short of God and family, it’s basically the greatest thing ever.

But just because I love it doesn’t mean I always like CrossFit.

Sometimes, when I look up at the clock during a workout, I think, “I could just stop, its not like anyone is here to notice.”

But then I remember why I bought those Olys in the first place. I remember that burning desire that I’ve had for months on end to achieve my goals. My desire never leaves, it just becomes temporarily masked by fatigue, or a busy schedule, or whatever excuse I have that day.

The days I want to be there the least, are the days I gain the most.

I learn to push without a crowd or a coach. I can actually hear the sound of the bar dropping, the whip of the rope, and my own breathing. CrossFit bring me clarity. Me against me, against the clock, against a whiteboard.

No matter how I walk in, I leave accomplished. I can go about the rest of my day that is still waiting for me, no worse off than it was before, and I can rest assured that at night that I won’t have to deal with thinking about how, “I really should’ve made time.”

Wednesday’s Workout

Skill of the Week: Hand Stand Progressions

For time:
500m row
20 Thrusters (95/65)
50 Situps
20 Thrusters
50 DB Snatch (25 each side)

 Thursday’s Workout

Skill of the Week: Hand Stand Progressions

Teams of Two-

5 Minute AMRAP Pullups
Partner Deadlift Hold (185/135)

5 Minute AMRAP Max Pushups
Partner Holds Plate Overhead (45/35)

5 Minute AMRAP Air Dyne Sprints
Partner Hold Heavy Dumbbell

Bigger and Better

Did you know that this month would be exactly 2 years since we opened CrossFit Naples?

Also, Did you know CF Naples has grown 300% since last December?!!

I can’t help but stop and be grateful for everything this year has brought. The best part about opening the doors to CrossFit Naples? Getting to know and be invited into the lives of all of our athletes. Everyone has come to us with different reasons. Some start with us because they want to lose weight and make their health a priority, others come to us bored from their monotous routines, and other come to make sure they can remain independent for as long as possible. Whatever the reason that brought them in,   they have achieved their initial goals, and also got a whole lot more! Great friends, new challenges, new sources of inspiration, and a new outlook on what is possible. Our pride has always been in helping people realize their ability and capacity. We have always instilled hard work as the key to success in and out of the gym. We encouraged taking risks while expecting excellence.

In doing so, we have created a community of like-minded individuals. We sought to create a community that would cheer on until the last person finished. A community of modesty (we know we look good, we don’t need to wear tight clothes and take off our t-shirts to do so), and  a community that was inviting. Thanks to all our members for making this community awesome!!

This year our motto is “BIGGER AND BETTER”

Bigger facility, Better coaching

Bigger (more) equipment, Better services

Bigger (more) classes, Better accountability

Bigger and Better! Who’s with us?!

BEFORE

 AFTER

Tuesday’s Workout

Strength:
Overhead  Squat- Work up to bodyweight (15minute cap)

Conditioning:
For time
6 sets-
20 Double Unders
10 Alternating Pistols
-30second rest btwn sets

Wednesday’s Workout

10 Strict Pull up
10 Hand Release Push up
60m run
8 strict Pull up
8 HR Pushup
60m run
6 strict PulUp
6 HR Push up
60m run
4 strict Pllup
4 HR Pushup
60m run 
2 strict Pullup
2 HR Pushup
60m run

 

 

On healing

By: CrossFit Lisbeth

What’s worse than injury? Fear of injury.

An injury will hurt. It will set you back. It might even cripple you, for a while. But the fear of injury can cripple you for far longer.

Injuries happen. In CrossFit. In any sport. In regular life, too. Who hasn’t tripped and fallen in their own house? Cut themselves with a sharp knife making dinner? Maybe, you’ve also torn up your knee on the softball field, or broken your collarbone on a hard crash when you hit a rock and went over your handlebars. And, yes, you’ve probably torn up your hands with too many pull-ups, or maybe tweaked your shoulder with a heavy snatch.

Life, done right, is a contact sport. It hurts and you don’t always come away with the ball and a clear path to the hoop. Sometimes, you find yourself limping off the court for a while. Time to heal and get stronger again. Important healing will need to take place between your ears, also. If you don’t get your mind right after an injury, you will never get your body back to where you were, or beyond that stage.

So, learn from your injury. Be smart. But get over it. What holds most people back is their fear of pain, not the pain itself. It’s a mind game, and they lose. Don’t be most people. Be stronger — in mind and body.

Saturday’s Workout

“Grace”

30 Clean & Jerks for Time (135/95)

-All Donations will go to support Mammograms in Action

-DON’T FORGET TO WEAR PINK

-Friends & Family Welcome!

Monday’s Workout

A1.Batwing Rows 5 x 30 second holds (Video Here)
A2. Ring Rows 5 x 8: Rest 1 minutes

Conditioning:
Teams of Two-
100sec Hand Stand Holds (one-Gator, two-Gator, three-Gator…)
150 Pushups (hand release)
200 Pistols

Is My Progress TOO Slow?

I’ve been CrossFitting for over two years now. Much to my surprise, I cannot handstand walk to the grocery store. My thirteen-year-old daughter did four handstand pushups the other day, on a whim, when I’m still getting past the awkwardness of being upside down. Newer people at the gym sometimes do the same weight as me. Many who started CrossFit the same time I did have had a faster rate of progress and now beat my times in workouts. It all makes me wonder: is there such a thing as progressing too slowly?

It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world. The 2012 CrossFit Games are playing on ESPN now and it’s hard to not want to be like those athletes. Most of the photos online of CrossFit women are ones of chiseled beauties who can snatch their bodyweight or muscle up like hell. I wonder how some athletes who started CrossFit six months ago are already Games material when I still feel strict pull ups are a mother-effer.

Sometimes I forget these amazing athletes are not the majority. There are arguably about a half-million CrossFitters at present time at affiliates alone, not even counting people in their home gyms. And only a very small percentage of that number is phenomenal. The rest of us – the majority of us – are average or relatively new, scaling some, many, or all of our workouts. Read More

-Welcome awesome husband and wife duo Jen & Dave to CF Naples!

Tuesday’s Workout

Skill of the Week: Pistol

For Time:

400m Backwards Run

40 Box Jumps (24/20)

30 Toes to bar or Knees to bar

20 Handstand Pushups

10 Muscle ups

Wednesday’s Workout

Lift: Power Clean 7×3

Conditioning:

4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)