Tagged as: row

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
 

 

Massage Therapy Underway

Last year when I knew that I was making the career change from teaching I began looking at various options that I felt would add more value to CrossFit Naples. Initially I had decided to go back to school to get my Masters. But after doing my research I didn’t believe that another degree would add any practical value to CFN. I had also been looking at other healthcare fields including Massage Therapy.

I eventually chose MT becuase it offered me the quickest and most effective route to help my athletes. I knew it would only increase my knowledge in anatomy, physiology, injury and pain management.

In the next couple months I will be building my massage therapy practice right here at CFN. This is a great opportunity to use massage as not only a means for pain management but also for improvement in performance. Lets face it. When you feel good your performance is always better.

Last but not least. I wanted to take the time to thank everyone who has supported me along the way. Running a business full time and going to school full time has been the hardest thing I’ve ever done. I couldn’t have done it without your support and dedication to CFN. It makes it all worth while.

….and yes I’m a Marion. That’s my grown up name 🙂

 

Massage

Wednesday’s Workout

Strength: Power Snatch  1 REP

Conditioning:   

2 minutes of work  –

  • 1 hang power snatch (95/55)
  • 1 Burpee
  • 2 hang poower snatch
  • 2 Burpees
  • 3
  • 3
  • 4
  • 4…

Rest 2 minutes repeat 4 x

Thursday’s Workout

Strength: DB RDL  5×5 each

Conditioning:

For Time-

500m Row
50 Pistols
400m Run
50 Situps or 50 Toes to Bar or Toes to Rings

 

 

CF Open Begins Tomorrow

Tomorrow is the beginning of the 2013 CrossFit Games season with the start of the Open, running from March 6 through April 7. For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and then the CrossFit Games where the best of the best will throw down on the big stage that you’ve seen on ESPN.

Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

2. It Gets You Competing Again.

There is something about putting yourself on the line that sparks inspiration. I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. Get in the game. It’s worth it.

3. It Gives You an Appreciation the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun.  It immediately bounds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open here.

Wednesday’s Workout

A. Max Height Box Jump 5×5

B. Testing: Max Broad Jump

C. Teams of 2 –
2000m Row
100 burpees

Thursday’s Workout

A. Weighted Pushup 6 x 2

B.  For Time-
Run 400
21 DB thrusters  (95/65)
300m
15 DB thruster  (95/65)
200m
9 DB thruster (95/65)

Mind vs Matter

When people think about what they can benefit from CF, they usually think in terms of getting in better physical shape. I frequently ask new members what their goals are when they first start here. Responses include everything from “losing weight,””getting tone”, or “becoming stronger”. This is how most people define being in shape…..

It’s not that it’s wrong, wanting to be leaner or get stronger is a great thing to aspire toward, it’s just that the term is incomplete of defining being in shape.

I would be reminisced if I didn’t speak of the psychological benefits of CF. The being in shape of the mind.

I love CF becuase its the only thing that challenges my complete attention and presence. In no way am I able to think of anything else during a WOD, when I do, I find my self moving slower, hurting more, and thinking negative thoughts. Its then during that “heart pounding out of my chest” feeling that I’m reminded to FOCUS, re-FOCUS, to complete another rep, to keep my technique tight, and above all else….keep moving. That’s all I have room to think about in those moments.

In those moments, which I cherish dearly, I know I’m am developing a stronger mind, attitude, and belief in myself. This is much harder to quantify in terms of improvement versus something like losing weight or getting strong, but I guarantee it’s happening.

CrossFit helps development a “can do” attitude. One that isn’t afraid to push through the SUCK and keep on fighting, knowing that it will make them a better person. We would be insane to continue to do what we do and not see results. To be in shape is a physical matter but also a mind matter. Physically our results might not come as fast as we would like but mentally we begin getting in shape from DAY #1.

6am

Thursday’s Workout

5 sets of 3 minute AMRAP’s of:

500 meter Row or Air Dyne Sprints
Max Anchored Situps to Air Squat

Modification (10 situp, then 10 squats)

-Score Max Anchored Situps-Squat for each round

Rest 3 minutes

Friday’s Workout

Bench Mark Friday-pick your most difficult first!

“Grace”
For time:
135/95 pound Clean and Jerk, 30 reps

Rest 5 minutes

“Isabel”

For Time:95/65 pound Snatch, 30 reps

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 rollers, massage sticks, theracanes, 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″

humbled by many things

I sit here trying to think of an awesome topic to write about and all I can think about is how HUMBLED I am of these last couple of days

Two amazing things happened to me this weekend:
1. I bought my first BMW
2. I passed my State Board Exams for Massage Therapy

It might sound pompous that I talking about my new BMW but if you know anything about me you know everything I’ve driven in the past was modest at best. 1990 Chevrolet with 150,000miles, a 1995 Chevy Caviler, an most recently a Honda CRV.  I wanted something different this time. I wanted something to symbolize my hard work. Plus I worked really hard to pay off my old car, save a couple thousand dollars, and most importantly have kept my credit score at an A+ rating. It was a smooth purchase to say the least.

I also passed my State Boards for Massage Therapy on Saturday. Working 15 hour days have become the norm for me. Coaching classes, going to school, to coach more classes has not been easy. I do it because it brings me great joy to see my members work hard, but I’m human, I get tired and exhausted too. I’ve been studying for 6 months to pass this test. I worked really hard and it paid off!

I think you get what I’m trying to say. The expression “DO WORK” that I say all the time in class is an extension of what I’m trying to instill in you guys and that is “working hard always pays off”. If there is something you want reach for the stars. If you are passionate about something, go do it. Great things come to those who work hard, and remain hopeful.

DO WORK!

BMW

 

Picture 51

Monday’s Workout

“Jerry”
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
CAP 30 minutes

-Teams of 2

Cash Out: 3 sets of 30 seconds Max Air Dyne Sprints

Tuesday’s Workout

3 rounds for time of:

Overhead Walking Lunge, 45/35 lb barbell, 50 ft

21 Burpees