Tagged as: situp

Baseline Challenge this Saturday!

Check in begins at 8:30, and will conclude by 10:30 am. Check-in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin.

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!
The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first and second place male and female Rx’d scores.
THIS JUST GOT REAL! 

Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Extra heats as needed
  • 10:20-10:28 Winners announced!

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We would like to take a moment and thank another sponsor of our Baseline Challenge. As a former D1 athlete JD understands the value of hard work. Where at CrossFit Naples we strive to  keep you “Physically Fit”, JD Loden Wealth Management keeps you “Financially Fit”. Thanks for your support to our program.

Monday’s Workout

Skill: Row

Conditioning:
“CF Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

-15 minute cap on each lift

Tuesday’s Workout

Skill: Squat

Conditioning:

2 Minute Burpee
2 Minute Air Dyne
2 Minute Hand Stand Push Up
2 Minute Straight Leg Situp
2 Minute Box Jumps

You Might Be A Crossfit Girl If:

You Might Be A Crossfit Girl If:

  • You purposely get out of bed at 5:30am on a Monday to do something called  a “WOD”.
  • You get nauseous just hearing the word “burpee”.
  • You take “You were a freaking beast today!” as a compliment.
  • You talk about doing “Fran” even though you are totally straight.
  • You have front squatted your dog, just to see if you can.
  • You are not sure what the real use for PVC piping is, but know it is awesome for pass-throughs and lift demonstrations.
  • Picking your calluses has replaced your nervous habit of biting your nails.
  • You NEVER watch a trainer demonstrate something and think, “That looks easy”. You know better!

If you are a Crossfitter, add your own in the comment section. 

W0w! Remember This?!! We’ve come so far!!

Monday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Practice:  10 min’s kipping work

Conditioning:
-2 min max Air squats
-2 min max KB Swings overhead
-2 min max Anchored Sit ups
-2 min max Ring dips  (Level 1: bar dips or box dips)

-rest 1 min between movements

REPEAT

SCORE:  Total Reps for both rounds

Tuesday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Strength: Press-1 rep max

Conditioning: 
3 rounds for time-
25 Push Press (75/45)
100 meter traveling singles

I should’ve made time

By: Mindy Coby

It’s rare, but there are days when I literally have to talk myself into putting on my Olympic shoes and getting on the WOD floor.

It’s not that I don’t love CrossFit, I most certainly do. I’ve loved it from day one. I love the community at my box, what it’s done for my body, my health, and my mind. Short of God and family, it’s basically the greatest thing ever.

But just because I love it doesn’t mean I always like CrossFit.

Sometimes, when I look up at the clock during a workout, I think, “I could just stop, its not like anyone is here to notice.”

But then I remember why I bought those Olys in the first place. I remember that burning desire that I’ve had for months on end to achieve my goals. My desire never leaves, it just becomes temporarily masked by fatigue, or a busy schedule, or whatever excuse I have that day.

The days I want to be there the least, are the days I gain the most.

I learn to push without a crowd or a coach. I can actually hear the sound of the bar dropping, the whip of the rope, and my own breathing. CrossFit bring me clarity. Me against me, against the clock, against a whiteboard.

No matter how I walk in, I leave accomplished. I can go about the rest of my day that is still waiting for me, no worse off than it was before, and I can rest assured that at night that I won’t have to deal with thinking about how, “I really should’ve made time.”

Wednesday’s Workout

Skill of the Week: Hand Stand Progressions

For time:
500m row
20 Thrusters (95/65)
50 Situps
20 Thrusters
50 DB Snatch (25 each side)

 Thursday’s Workout

Skill of the Week: Hand Stand Progressions

Teams of Two-

5 Minute AMRAP Pullups
Partner Deadlift Hold (185/135)

5 Minute AMRAP Max Pushups
Partner Holds Plate Overhead (45/35)

5 Minute AMRAP Air Dyne Sprints
Partner Hold Heavy Dumbbell

Lasting the test of time

CrossFit is getting so popular! Two years ago when I tried to talk to friends about Crossfit it was like pulling hairs, “is it like p90x?”, or the famous “you mean like bootcamp?”. Thank God I don’t have those conversations with people anymore. Unfortunately there  are also people who are getting hurt doing CF. It’s not CF exactly that is getting them hurt. Let’s be honest, anyone can come up with a CrossFit workout these days. Put your 10 favorite exercises together and add 50 reps to each of them. I wouldn’t recommend doing that though, not if you want to do this for a long time.

People who do workouts like that eventually get hurt. In order to last the test of time with CrossFit you have to train smarter, not harder.  Getting hurt is frustrating, and burnout sucks. Along your CrossFit journey you”ll learn that recovery is your best friend and not your enemy.

Below are some ways to make sure you don’t burnout:

1. Drink very little alcohol. Hangovers are detours.
2. Be early to bed, and early to rise. Quiet, Dark, Deep sleep is invaluable.
3. Have a foundation of strength and mobility. Most injuries can be prevented this way.
4. Get regular massages. Give your muscle tissue some love.
5. No missed training sessions. Consistency is everything in CF.
6. Lots of vegetables and quality protein. Yum!
7. Have great training partners (i.e. community).
8. Plan your rest days. Not everyday has to be heavy or super hard.
9. Accountability. We all need it from time to time.
10. Have fun. Nobody is forcing you to do CrossFit.

Welcome Mike to the CF Naples community!

Thursday’s Workout

For Time:
1000m row
12 Barbell Push Press (120/75)
200m Weighted Overhead walk (45/25)
9 BB PP
200m weighted OH walk
6 BB PP
200m OH walk

 Friday’s Workout

15 mins Work on:
Power Snatch-add weight

Conditioning:

“Core Crusher”
10 minute AMRAP=
33 Knees to Elbow
33 Sit ups
33 Hollow Rocks
33 Medicine Ball Half moons

Why are grains so bad?

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.

Along with lectins, there are two other components of grains that are detrimental: phytates and gluten. As the Weston A. Price Foundation points out in the article Be Kind To Your Grains:

Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds.Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss.

If you feel like your going to die without grains try Ezekiel Bread. It’s gluten-free sprouted grain. Because the grain is sprouted it removes the harmful physiologic affects that occur above. It’s actually pretty good.

Thursday’s Workout

50-40-30-20-10 For Time Of:

  • Box Jumps (24/20)
  • Anchored Sit-up (abmat)
  • One-Arm Kettlebell Swings (53/35)

Friday’s Workout

Strength: Press: 2-2-2-2-2-2-2

Conditioning: 

Every Minute On the Minute: 15 sec all-out

100 m Sprints
Then
Row 5 mins
Then
Airdyne Bike 5 mins
* Row/bike at 80% effort. EMOM 15 sec all-out. This is not a timed workout.

What Lives On…

By: CrossFit Lisbeth

When you die, no one is going to talk about your PRs. They very likely won’t talk about your max snatch, or your “Murph” time or how many consecutive pull-ups you had.

They won’t even talk about your work very much. Or your degrees — or all the money you made for some company.

No one will care very much about the TV shows you watched.

And probably not one person will say: “When she squatted, she went to depth every single time.

But they will talk, a lot, about your heart. They’ll talk about how you helped others. And they will focus on how much you loved, and were loved. Because these are the things that really matter, and that last, even beyond the mortal veil.

So, work hard in the gym, but remember you can use this time and these ways to become a better person, not just a better athlete. When I coached, I always told my members, “If I only help you become a better athlete, I have failed.”

I am here for something more. I hope you are too. Because that is what lives on …

Welcome newest athlete Brain to the CF Naples community!

Tuesday’s Workout

-10 Body Weight Squats
100m Traveling Singles
Rest 1 minute
-10  BW Front Squats
100m Traveling Singles
Rest 1 minute
100m Traveling Singles
-Back Squat (score ends when you rack the bar)

-Score Max Reps

Wednesday’s Workout

Skill of the Week: Power Clean

5 Rounds:
20 Sit ups
10 DB Push Press (40/20)
20 Double Unders