Tagged as: row

My fighterman

Jennie West is a mother of three boys, one of whom was born with half a heart (Hypoplastic Left Heart Syndrome). Her writings follow the journey of motherhood at home and in a hospital. Read more at http://thebestofthewests.blogspot.com/

By Jennie West (our very own)

It’s dusk here. I love this time of day. It is when the world starts to settle. Calm makes its way in to take over from the chaos of the day. It is when the aroma of dinner begins to fill the house and freshly bathed littles in their jams start to mellow for the night. I am looking out over the window of Paxton’s hospital room, staring at the setting sun with longing; my “fighterman” asleep behind me. I am reminded of how much bigger life is than we can even imagine. Just as the miracle of babies growing in our bellies is more than just a science, so too is the rising and falling of the sun each day. Life is big, but there is ever so much more to it when you stop to take it all in.

We are amidst life and death right this very moment. Babies on either side of us cling to life. As I stare out, I am acutely aware of this. As far away and as lonely as I feel right now from life on the outside, I am also incredibly aware that this in here is life too. That sometimes paths involve a fight we never expected. A path that is far more than everyday carlines, dinners and play dates. A path of separation, struggle, fight and glory. That glory a well of emotion I never knew until I had children, most significantly one that has had to cling to life himself.

Read More

Jen

Friday’s Workout

“Time Trial 2.0”

400m Row
400m Run
40 Double Unders

2 sets: Rest 3 minutes

How Often Should I CrossFit?

Rahoi Hero Workout

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

Goals
If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.

Intensity

If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.

Rest

Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.

Nutrition

This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

Read More HERE

Rahoi Hero Workout

Rahoi Hero Workout

Saturday’s Workout

“Rahoi”

Complete as many rounds as possible in 12 mins of:

  • 12 Box Jumps, 24
  • 6 Thrusters, 95/65 lbs
  • 6 Bar-facing Burpees

See image above for Highest Scores and Average Mean produced for this workout.

…coming up Monday

Strength: Strict Press 5×3

“Time Trial”

  • 200m Row
  • 200m Run
  • 20 DU

3 sets; rest 3minutes between

What is a CrossFitter?

Lisbeth has a way with words. She writes out of personal experience through the pain and struggle that we all know as CrossFit. She digs deep into the question: What really makes a CrossFitter? Is it the fancy clothing you see people wearing? Is it the 2o millions pullups they can do in a row? To be honest it has nothing to do with that. That’s why I’m so proud of how you guys represent CFN and the community at large.

We constantly talk about “hard work” being the defining variable to judge yourself. It’s not who finishes first that WE applaud. It’s those that give the upmost effort that we admire dearly!

———————————————–

What is A CrossFitter?

 

By: CF Lisbeth

I don’t own wristwraps. Or socks with sayings on them. Or any compression gear. I have no tattoos and I’ve never puked from a workout.

Some people might look at me and think I’m not a CrossFitter.

I’ve finished first in a WOD only a handful of times – well, other than when I work out alone. (Then, I ROCK that shit. First place all the time, baby!)

Some people might think I’m not a “real” CrossFitter.

I don’t obsess about who lifts the most or who can do the most muscle-ups or who can walk on their hands. But I care a whole lot about who has a big heart, who cheers the others on, and who brings the coach a coffee when she knows he’s having a bad day.

I go as hard as I can, for me, every single day. If we’re not front squatting or overhead squatting, though, I’m working a goat. I have many, many goats. I have so many goats, it’s like a f-ing herd. I should have a staff and a horn. (goats are things that we suck at)

Today’s results may not be as good as yesterday’s, but they might be better than tomorrow’s. I really can’t predict anything. Sometimes I surprise myself with how strong I am, and sometimes I disappoint myself with how weak I am. Some mornings, my body just can’t handle too many pull-ups, and I have to resort to ring rows. But my effort never flags. It’s always there. I’m here to give, and give some more — and when I don’t think I can keep going, somehow I do. My head and my heart don’t know how to quit. My pedal is not just to the metal but I’m redlining the shit out of this puppy, even if I’m at the back of the pack. If the wheels don’t come off and I don’t crash, it’s going to be a hell of a day.

Oh yeah. I really am a CrossFitter.

 

Athlete Spotlight: Anne D.G.

Ladies of CFN

Words cannot describe Anne’s performance during the Baseline Challenge. I recall a guest visiting that day watching Anne perform the workout and saying “that is amazing”. He couldn’t believe what he was seeing. Watching from the side I couldn’t help but smile as she pushed herself. We modified as needed and treated her like any other athlete that day. She didn’t want sympathy or coddling. She just wanted to perform. It’s that same determination and no-excuse attitude that has catapulted her into the success she and her family have been blessed with and continue to strive for. You inspire us one-rep at-a-time!

—————————————————————————————-

 Athlete Spotlight: Anne D.G.

How were you introduced to Crossfit? My very good friend Mario!

Favorite WOD/Lift: Any type of Jerk. That sounds funny.

I have always wanted to: Do kipping pull-ups like the athletes at the Crossfit games!

One word people use to describe me: hmm…earthy? Probably just a nice way of saying I should brush my hair.

Outside of the gym I like to: Wait, there’s life outside of Crossfit?! We like to standup paddle with the kids!

Something nobody knows about me or would be surprised to know about me: I sucked my thumb in my sleep until I was 10. And I never had braces. So there 😉

Favorite physical activity outside of Crossfit: Surfing the river mouth in Tamarindo Costa Rica w my family!

Favorite place to eat in Naples: Bleu Provence

Song that gets me pumped for a workout: Day-n-Nite remix by Kid Cudi.

Proudest Accomplishment: Only losing a minute off my Baseline time at 35 weeks preggo, from 16 weeks preggo.

Ladies of CFN

Ladies of CFN

Thursday’s Workout

Skill: Hand Stand Shoulder Warmup

Conditioning:
2 minutes of work-4 sets

1 Snatch Grip Deadlift
1. Hang Power Snatch (95/55)
1. Burpee
2.2.2
3.3.3…

-2 mins rest between

Friday’s Workout

For Time:
350m row
35 Ring Pushups

Rest 3-5 minutes

For Time:
350m Row
35 Hand Stand Push Ups
Cash Out:
Straight-leg Situps x50

No Fear-Shakespeare

We hope you all had a wonderful Christmas!

Let’s be honest though. We ate things we “shouldn’t” have eaten, and we’re feeling guilty about it.

No Fear-Shakespeare! These next couple of days will work those calories off one muffin-at-a-time!

In the spirit of togetherness and community we are teaming you guys (and gals) up for the rest of the week. It’s going to be awesome! Just like you!

Mobility

Mobility work has never felt so good.

Thursday’s Workout

Teams of Two-
Perform 100 Power Cleans (135/95) for time while
partner Holds a static handstand
-Reps only count while partner is static
-Minimum of 5 reps/Max of 15 per set

Friday’s Workout

Teams of Two-
One person Rows 250 meters while the other partner performs Wall Balls

First team to 200 wall ball shots wins.

-WOD is complete for everyone win the first TWO teams finish
-Remaining teams score is total reps

Power Clean equals explosion

The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

There are a couple of cues that we can use that are most effective:

1. Jump and Land in a partial squat
2. Keep elbows and torso up
3. Stay tight

Monday’s Workout:

Skill of the Week: Rope Climb

Strength:
Bench (Heavy 4 rep)

Conditioning:

Teams of Two- 5000m Row (500m each)

-Partner can do Perfect Push-ups to make up for time (count on a “no rep” if not perfect, exquisite, and beautiful). Each Pushup equals 1m on the Row. Modified will not count.

-20 minute cap.

Tuesday’s Workout

Skill of the Week: Rope Climb

Conditioning: 

10.9.8.7.6.5.4.3.2.1 for time:
Power Clean (75% BW)
Pullup