Tagged as: push up

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

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
HDL
Triglycerides
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Conditioning:
Buy In-
800m Run
Then:
10-9-8-7-6-5-4-3-2-1
Pistol
1-2-3-4-5-6-7-8-9-10
Pushup or HSPU

 

Beyond the Whiteboard

On Beyond the Whiteboard, there are currently 100,000 different workouts in its’ database. In the database it has the fastest times ever recorded for these workouts. The vast majority of these are random workouts created on a whim by an individual athlete. But in the CrossFit world, certain workouts (most of them named) are done over and over again. Here are the 10 most popular CrossFit workouts. Be curious and find out what the highest “Cindy” score is.

Website: http://beyondthewhiteboard.com/

Santiago is one of our most dedicated athletes. He shows up 4-5 day’s a/week. He is coachable and super-friendly. He came to us out of Officer Candidate School 4 months ago. Awaiting orders his desire was to get in amazing shape. Just a couple of weeks ago he was given orders to deploy in January and now that he has his orders, his new goal is to destroy the physical assessment he has to take when he goes back in. I’m pretty sure he’s going to kill it!

Tuesday’s Workout

Back Squat
5×5

“Cindy” AMRAP in 10 minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
-Post total rounds

Wednesday’s Workout

Conditioning:
For time:
500m row
25 Wallballs (20/14)
-rest
400m row
20 Wallballs
-rest
300m row
15 Wallballs
-rest
200m row
10 Wallballs

-Post interval times and weight used on wallball

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

The Secret Society of Awesome

By CrossFit Lisbeth

It used to be a very small society — this CrossFit thing. You’d wear your CrossFit t-shirt in the airport and hope that another CrossFitter spotted you and wanted to talk … because the people in your town sure didn’t understand what the hell you were doing. They thought you were crazy…

Then it got bigger — more folks would give you the head nod, or the grin.

I ran through an airport in 2008, late for a plane, with an unzipped jacket over my CrossFit shirt. I was actually sprinting towards the gate, my jacket flying open as I skidded around the corner. My “CrossFit” flashed for a moment. A man on the other side of the waiting area threw his arms in the air and yelled “CROSSFIT!” as I ran onto the plane. That’s when I thought “We’re really onto something” — because no one had ever yelled “Mountain biking!” or “Elliptical!” across a crowded airport to me in my entire life.

The secret society is not so secret anymore. I sat in my optometrist’s office the other day and listened to the CrossFitting staff discuss snatches and cleans with the CrossFitting patients, in between trying on glasses and discussing lens coatings. That was weird — and it was actually really cool. They all sounded so excited.

Some people mourn the spread of CrossFit — they long for the early days when it was still small and not so well-known. Let them. You can’t put the genie back in the bottle. You can only grasp what is front of you. Like my friend who texted me because the cell phone salesman had seen her CrossFit hoodie and was suddenly able to give her an upgrade and a free case. He was one of us too. “CrossFit is like this secret society of awesome,” she said. Yeah. Indeed, it is.

Tuesday’s Workout

Two rounds for time:
15 Chest to bar pull-ups
20 Burpees
15  Sumo-deadlift high-pull (95/65)
20 Double Unders

Wednesday’s Workout

Strength: Push Jerk 3rm (15 minute cap)

For Time:
Teams of Two
100 Pullups
200 Pushups
300 Squats

The Whole Life Challenge has arrived to CF Naples!

There have been whispers. There have been rumors. All about a Challenge that will exceed any results we have ever seen. Even better than the Baseline Challenge.  Ladies and gentlemen, I’m here to tell you — they’re all true!

The Whole Life Challenge is here, and it’s bigger and better than before! The WLC started at CrossFit LA a year and a half ago. This time around, though, you’ll be playing with 10,000-20,000 people form affiliates around the world! Your hard work and commitment has made this game possible for thousands of other people!

The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you. The game is played online (and for those of you who have played before — we have a brand new site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements again to see how you improved and who won!

And just as in our last challenge, you are welcome to invite your friends and family to play along with you in the game and have them get the same great results that you get!

Here are the details:

Entry Fee: $45 for everyone–all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th

Registration opens August 15th at www.wholelifechallenge.com
Friends & Family may play along with you, but you must be registered first to invite them to join.

Your first step — visit the official Facebook event page and like it! It’s already starting to populate with affiliates and players from around the globe!

This is a great way to represent CF Naples. For more details, click here or talk to a staff member or your coach!

Saturday’s Workout

Make Up Day

…coming up Monday

7 Rounds-
7 Thruster @75
7 SDHP@75
7 Push Ups

Accessory Work: Pendelay Row 3×8 (video)