Tagged as: run

Paleo Desserts!

Who doesn’t like dessert?! I do. Well Paleo of course. This website is chalk full of Paleo Desserts that you must try!! Yummy.

http://fastpaleo.com/category/dessert/

Paleo Dessert

 

Wednesday’s Workout

EVENT #4 from WODS OF THUNDER

AMRAP: 15 minutes (extending to 20minutes for class)

  • 50 Burpees,
  • 40 Wallballs, (20/10)
  • 30 Hang Power Cleans,
  • 20 HSPU,
  • 10 Squat Snatches (115/63)

High Score: Mario (197)

Thursday’s Workouts

  • 6 FS at (135/95) (95/65) (65/45)
  • 6 HSPU
  • 200m run

12 min amrap

Athlete Profile: Rasmus B.

  • Hometown: Aabenraa, Denmark.
  • Age: 24
  • When did you first start training at Crossfit Naples? Oktober 2012
Tell us about your sports & fitness background:
Former Danish regional champion in sailing, former Danish champion badminton and 3 years in the Danish army.
How did you first get exposed to CrossFit?
An army friend of mine (220lbs, 6ft 6), gave me an introduction to CrossFit. .
What was your first workout and how did it go? How did you feel after?
My army friend told me about it. Naturally, when he told me that CrossFit was (excuse my language) “the shit”, and bodybuilding was out. I was a little skeptical. But when comparing his arms to mine and knowing that whatever we did in the military of physical work, he beat me every time. So I had to try some of that miracle training. I wanted in, and he gave me an introduction in the form of Fran(21 – 15 – 9 of thrusters(95lbs) and pullups), with no scaling allowed. I posted a really competitive time of around 18 min (just kidding), totally exhausted and not realizing what had hit me. After my meeting with “Fran” I was instantly hooked on this fire breathing, muscle aching way of training.
Favorite Workout:
“Murph”

For time.
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

Least Favorite Workout:
Anything with box jumps!!!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 
Before I could run 2 miles in 12 mins but barely be able to do 5 strict pull ups. So what I’ve seen, is a great improvement in the ability to do more things better. One of the best substitutes I have ever done.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 
Coming to the states for flight school, we spent the first few months only going to school and then heading home to eat and study. It felt impossible to fit training into the program.But waking up tired, being tired in class and needing a nap when coming home, had to be fixed. We decided to start training CrossFit, since it was to most effective way of training I had ever experienced. The hour we spent in the gym was easily caught up with, in the amount of energy and ability to concentrate throughout the day.
Any advice for people just getting started or new to CrossFit?
 Pain is temporary, pride is forever!
Rasmus

Monday’s Workout  (June 24, 2013)

These are two of the events that we completed this weekend…your turn!

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.

Event III:
1Rep Max Deadlift.
Tuesday’s Workout (June 25, 2013)
This was the first event of the weekend…your turn!

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

High Fructose is the devil!

Why you should avoid it… HFCS and high fructose consumption have been implicated by researchers in a variety of diseases and health problems, including heart disease, diabetes and weight gain.

The actual fructose percentage of HFCS is variable and unknown (which is why Citizens for Health has petitioned the Food and Drug Administration to require that the true fructose content of HFCS formulas be disclosed on food labels). Contrary to industry propaganda, HFCS isn’t “corn sugar” or a “natural” ingredient, but a laboratory-created concoction that’s much cheaper than real sugar. Researchers at the University of California at Los Angeles in 2012 showed that a diet high in fructose slows the functioning of the brain, hampering memory and learning – and that omega-3 fatty acids may counteract the disruption.

– See more at: http://foodidentitytheft.com/ten-more-surprising-places-youll-find-hfcs/#sthash.EXR0QuUV.dpuf

Special K

Friday’s Workout:

2 minutes each. rest 2 minutes. 2 sets: 12 minutes of work

  • Row
  • Run
  • Air dyne

Cash out:
Parallete L-sits accumulate 2 minutes

Saturday’s Workout

8-9 Open Gym

9:30-10:30 Yoga

YOGA

Wish Us Luck!!

7 of our athletes (including me) are competing this weekend in Orlando. One day, Four Workouts! What better way to test our fitness than with a local CF competition. Wish us luck!

Congrats to Kirk, Greg, Mikkel, David C., Petergaye, and Stephanie for taking on the challenge!!

Here are the workouts for the competition:

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.
Event III:
1Rep Max Deadlift.
Final Event (Event IV):
How many rounds can you do in 15 mins of:

  • 50 Burpees
  •  40 Wall Balls (20 to 10’/10 to 10′)
  •   30 Hang Power Cleans (115/63)
  •    20 Handstand Push-ups (45’s+ABMAT/head-2-floor, 3′ wide)
  •     10 Squat Snatches (115/63)

WODS OF THUNDER BADGE

Wednesday’s Workout (June 26, 2013)

ADVANCED

4 rounds-
Run 300
10 Pull ups
15 DL 155/105

INT

4 rounds-
Run 300
10 Pull ups (assisted)
15 DL 135/95

SCALED

4 rounds-
Run 200
10 Pull ups (assisted)
15 DL 95/65

Thursday’s Workout (June 27, 2013)

ADVANCED

21-15-9
SDHP 96/65
Push Press (SAME)
Parallette Push Up

INT

21-15-9
SDHP 65/45
Push Press (SAME)
Parallette Push Up

SCALED

15-12-9
SDHP 45/35
Push Press (SAME)
Parallette Push Up (MOD)

Athlete Spotlight: Danielle G.

Hometown: Virginia Beach, VA
Age: 40
When did you first start training at CF Naples?: December 2012
Favorite WOD: I enjoy the WODs with low reps and multiple rounds.  I’m starting to warm up to the row machine…
Least Favorite WOD: 12 days of christmas and SANTI 🙂

Tell us about you sports & fitness background: I have always been active in sports recreationally – softball, tennis, boxing.  Having a very physical job in horticulture for 20 years also keeps me moving everyday!

How did you first get exposed to CrossFit? A running partner introduced me to Crossfit in 2010.  She thought it would be a good fit and she was right!

Take us back to your first WOD… what was it, and how did it feel?  Fight Gone Bad…I will never forget it…it was exciting to try so many movements for my first WOD but It sucked…I realized that I had horrible technique but everyone was so supportive, helped me get through it and made me feel like I could do anything!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  WOW…I participated in a CF Healthy Eating Challenge through the gym in 2011 and lost 11 lbs and 5% body fat in 6 weeks!  These results were amazing and I was hooked.  Everyone kept asking…”what are you doing?  You look great!”  This was the motivation to keep going and maintain the CF lifestyle.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  I did not expect the sense of community that you find in CF.  Having gone to gyms most of my life, this was not something that I had experienced before.  Knowing that I am part of this community keeps me motivated.

Please share with us any favorite CrossFit / CF Naples moments: I was nearing the end of a benchmark WOD and not sure I could finish (I think I was even crying a little) another member asked how many more burpees I had to finish and she did the last burpees with me, shouting encouraging words the whole time.  It was the bump I needed to finish!  I was able to do the same for someone else months later – this is why I LOVE CF!
Any advice for people just getting started? Keep a journal of your WODs, weights, how you feel before/after workouts, etc.  This can be a great tool to keep you motivated and track your progress.  Remember that it is supposed to be fun!
What are your hobbies, interests and/or talents?  I wouldnt say that I have a talent or hobby but I enjoy meeting new people and traveling.  Someone asked me 5 years ago “If money were no option, what would your life look like?”…I answered, I want to live by the beach, work in horticulture at a Zoo, where there is no winter and cool plants!  Thank you CF Naples community for being part of my dream come true!  🙂

Danielle G

Wednesday’s Workout (June 12, 2013)
ADV
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 135/95
INT
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 95/65
SCALED
3 rounds-rest 3 min between
row 400
15 pushups (mod)
15 power cleans 65/45
Thursday’s Workout (June 13, 2013)
ADV
2 rds-NO REST
2 min max cal row
-1min max situps
2min max strict dips
-1 min max situp
2 min max box jump (30/24)
-1min max situp
INT
2rds-NO REST
2 min max cal row
-1min max situps
2min max kipping dips
-1 min max situp
2 min max box jump (24/20)
-1min max situp
SCALED
2rds-REST AS NEEDED
2 min max cal row
-1min max situps
2 min max jumping dips
-1 min max situp
2 min max box jump (20/14)
-1min max situp

Lectins, Phytates, Gluten…need I say more?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream.

Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.
LEAVE THE GRAINS FOR THE BIRDS!
New 4pm class!

New 4pm class!

Monday’s Workout

Conditioning:
Lunge 50m
Run 100
x5 ; rest 1 minutes
Strength:

ADV: Dip Weighted 5×3
INT: Strict Dip 5×3
SCALED: Jumping Dip 5×5

Tuesday’s Workout

Buy In: 200m Farmers carry (DB or KB)

ADV

then:
20-15-10
Press 95/65
Pullups

finish with 200m Med ball run (20/14)

INT

then:
20-15-10
Press 65/45
Pullups (assisted)

finish with 200m Med ball run (18/10)

SCALED

then:
20-15-10
Press (45/25)
Pull ups (assisted)

finish with 100m Med ball run (14/10)