Tagged as: ring pushup

Paleo Challenge Begins Today!!

Let the Party Begin!!

This is a month of eating clean and feeling good. No more excuses! Let’s rock this thing.

RULES

Paleo Challenge: What to eat

  1. YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp, venison.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Omega-3 Chicken eggs.   Almonds, brazil nuts, walnuts.
  2. No to processed foods.  Pretty much anything in the middle of the grocery store.  Can’t recognize it growing or running around in the wild?  Don’t eat it.
  3. No to sugar.  I don’t care whether it’s super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
  4. No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  5. No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
  6. No to dairy.  Milk, cheese, yogurt, etc.
  7. Less alcohol.  No sugary mixers, no beer or alcohols containing gluten.
  8. Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
  9. Cook with real fats.  If you’re cooking, then cook with lard or animal fat.  If you don’t have that, then cook with coconut oil, olive oil, or butter.

*Cheating is allowed but will affect your overall score.

Still got questions?  I’ll be posting more on all the great things you can eat, how to shop, snacks, and more. 

 

Today’s Workout (Friday, June 1, 2012)

Skill: Overhead Squat (heavy)

Conditioning: 

For Time-

400m Row

21-15-9

Overhead Squat (95/65)

Ring Dips or Diamond Pushup

400m run

“International Bench Day”

If you ever worked out in a commercial gym you know that Monday is considered “International Bench Day.” Everybody and their mother does bench on Monday. It’s just the norm. Well at CF Naples we only have one bench and it’ s used mostly for sitting and resting.

We consider the push up, weighted pushup, ring push up and burpee as superior in every way. We emphasis form through mid-line stability (cue: belly tight). The pushup becomes a full body movement when we focus on keeping the belly, butt, and quads active during repetitious bouts of intensity. When burpees are added to the mix the pushup become cardiovascular in nature- another limitation in the bench. Besides who wants to be lying on their back? Isn’t that a sign of submission?

Ironically when we do test out on the bench every 3 months or so what we realize is that our bench numbers have stayed the same or gone up! How is that?!

CrossFit Naples = Sticky Thompson

Today’s Workout:

Strength:

A1. Weighted Ring Push Up 3-3-3-3-3; 0 seconds rest
a2. Weighted Pullup 3-3-3-3-3; rest 60 seconds

Conditioning:

18minutes of work:
25 Burpee Box Jump
35 Anchored Sit ups

Wednesday November 23rd

A couple reminders: We will be closed Friday and Saturday due to the holidays. With that said we are ramping up Thursdays class to be monstrous. Power Yoga at 8:30 followed by the “Filthy Fifty” at 9am. This is one of the toughest workouts Crossfit offers. Bring a friend day as well. Great opportunity to show family and friends what you do everday!

Bench: 5x 8RM

Work on:Hand Stands

Workout:

10.9.8.7.6.5.4.3.2.1.

Ring Push up or Ring Dip
Med Ball Clean
Run 100m

Turkey is bringing sexy back! Just like us!

Friday

Don’t forget our 1 year anniversary is tomorrow! Shout from the roof tops, tell a friend, bring a friend. 9am!

Strength: Overhead Squat 3 RM

Conditioning:

Tabata: 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Push ups (hand release)
Anchored Sit ups
Walking Overhead Press (95/55)
Box Jumps (24/20)

Score: lowest score on box jumps

The walking overhead press is monstrous for the abdominals. Being able to keep a braced and stable spine during physical tasks is not only safe but elite. The independent variable in high level professional athletes that separate them from mediocre athletes is midline stability (a stable spine). A stable midline is a prerequisite for being able to transfer load and speed. Many movement dysfunctions can be fixed by better awareness of the “midline”. Cue of the day: Belly tight!

 

Tuesday

Skill:

Plank
Ring Pushup

Conditioning:

For Time:
50 Double Under
25 Ring Pushup, Tru Pushup, or Regular Pushup
50 Double Under
25 Burpees
Time Cap 10minutes

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