Tagged as: situp

Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

TabataTimes.com

Speaking of Tabata. There is a great new CF website that writes a little bit about everything. Best part is that the content is FREE!! Everything from nutrition, to article about technique, as well as motivational pieces. If you get some time check it out. Visit www.tabatatimes.com

Tabata Times

Monday’s Workout

Strength: Chin-up work/weighted if possible

Conditioning: 3 x 400m Run

Each Set you must  complete an Air Dyne Sprint at half the time taken for your 400m run

Tuesday’s Workout

Half tabata   (20sec of work/10 sec off x 4 sets)

  • Push Press  (1/2 BW)
  •  Situp
  • Burpee

Rest-Repeat

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

 

 

CEO of Go Daddy Shares Life Lessons

Brad Killing the air squats
1.

 Get and stay out of your comfort zone.

I believe that not much happens of any significance when we’re in our comfort zone. I hear people say, “But I’m concerned about security.” My response to that is simple: “Security is for cadavers.”

2.

 Never give up.

Almost nothing works the first time it’s attempted. Just because what you’re doing does not seem to be working, doesn’t mean it won’t work. It just means that it might not work the way you’re doing it. If it was easy, everyone would be doing it, and you wouldn’t have an opportunity.

3.

 When you’re ready to quit, you’re closer than you think.

There’s an old Chinese saying that I just love, and I believe it is so true. It goes like this: “The temptation to quit will be greatest just before you are about to succeed.”

4.

 With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of “undefined consequences.” My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, “Well, Robert, if it doesn’t work, they can’t eat you.”

5.

 Focus on what you want to have happen.

Remember that old saying, “As you think, so shall you be.”

6.

 Take things a day at a time.

No matter how difficult your situation is, you can get through it if you don’t look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7.

 Always be moving forward.

Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8.

 Be quick to decide.

Remember what General George S. Patton said: “A good plan violently executed today is far and away better than a perfect plan tomorrow.”

9.

 Measure everything of significance.

I swear this is true. Anything that is measured and watched, improves.

10.

 Anything that is not managed will deteriorate.

If you want to uncover problems you don’t know about, take a few moments and look closely at the areas you haven’t examined for a while. I guarantee you problems will be there.

11.

 Pay attention to your competitors, but pay more attention to what you’re doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12.

 Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you’re doing as anyone else, provided that what you’re doing is legal.

13.

 Never expect life to be fair.

Life isn’t fair. You make your own breaks. You’ll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14.

 Solve your own problems.

You’ll find that by coming up with your own solutions, you’ll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: “You never succeed in technology, business, or anything by following the others.” There’s also an old saying that I remind myself of frequently. It goes like this: “A wise man keeps his own counsel.”

15.

 Don’t take yourself too seriously.

Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16.

 There’s always a reason to smile.

Find it. After all, you’re really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: “We’re not here for a long time, we’re here for a good time!”

Brad

Monday’s Workout (CAP)

Strength: Weighted Pushup 5rep

Conditioning:

  • 150 Squat Cleans (Partner)

Find weight you can agree on that is challenging.  One working at a time.

Tuesday’s Workout (CAP)

Strength: Front Squat 5 Across (Back Squat if attended Monday’s Classes)

Conditioning:

“ANNIE”

For Time:

50-40-30-20-10

  • Double Under
  • Situps

 

6 Week Strength Program

April 1, we will be starting a 6 Week Olympic lifting program. Much like the strength program we will be meeting twice a week. Monday and Wednesday evenings starting at 7. The price for the program is $125.00 per member. 

Why olympic lifts?

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler (here’s the whole article for more info)

Are you ready to take the next leap in your fitness?

Please contact any of our coaches with questions:
greg@crossfitnaples.com
kirk@crossfitnaples.com
mario@crossfitnaples.com

Platform

Wednesday’s Workout

Strength: Back Squat 2REP

Conditioning:

Complete as many rounds as possible in 8 mins of:

  • 4 Handstand Push Ups
  • 8 Kettlebell Swings
  • 12 Sit Ups (anchored)

Thursday’s Workout

Strength: Weighted Pullup 1REP

Conditioning:

Do 150 Wallballs, and for every Wallball break or miss (yes that means if it does not go above the tape), do 3 burpees. Time cutoff is 15 minutes.