Tagged as: situp

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