Tagged as: situp

Without grains, how do I get fiber in my diet?

If we are using the Paleo Diet as a reference for our discussion, then our choice of food is always going to be nutrient dense whole foods.  Our choice of meats, fruits, vegetables and nuts will almost always carry a potent load of nutritionally dense calories.

In other words, what we are looking for in our daily food intake is a nice range of whole foods that are nutritious and that naturally carry a nice load of fiber.

Clearly our greatest sources of fiber are going to be found in vegetables, some fruits and nuts.  Amazingly raspberries are an excellent source of fiber.  But here’s how it boils down:  if you are following the Paleo blueprint, then there is almost no doubt that you are getting plenty of fiber in your diet. You can also supplement fiber (meaning your already eating  alot of vegetables and nuts)  into your diet.

If you’re looking for a little more detail on fiber and its role in our overall health, here’s a link to our trusted source.

http://www.marksdailyapple.com/fiber/#axzz1llVjenWX

Thursday’s Workout

Strenth: Push Jerk 3RM

3, 4,& 5 Minutes of Work:
3 DB Push Press
6 DB Push up
9 DB Romanian DL

Beware: You might not be able to walk for a couple of days!

-Weight is limited by Push Press
-Pick up where you left off each round
-Score: Totals Reps and Weight Used
Compare scores from July 31, 2012

Friday’s Workout

AMRAP 15 minutes:
50 DB Snatches
100ft  Traveling Singles
50 Situps
Compare scores from July 12, 2012

Skill of the Week: Overhead Squat

Be Better

By Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as commonplace. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

Be better, everywhere.

Welcome Andi to the CF Naples community!

Thursday’s Workout

30-20-10

  • Deadlift (225/155)
  • Situp

-Every minute complete 5 “stop drop and rolls”

…coming up Friday

Push Press
3RM

“Gi Jane”
100 Burpee Pullups

 

WLC Registration began today!

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration started at 11am, TODAY!

Please click here at and register at www.wholelifechallenge.com

Important dates for you:

  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals

So, before we get into today’s WOD, I do want to have a real moment with everyone. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-We’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything. It has gotten annoying for some of you…good that was my point.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, and so is Tara (we practice what we preach), But I can’t do it all myself. It’s not the same without community!

“I can lead the horse to the river but I can’t force them to drink it.”

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to CrossFit Naples to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our morning crew to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our most experienced athletes to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge and DO WORK. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, and it’ll get us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort. DO WORK!

-Sign up today at www.wholelifechallenge.com

Thursdays Workout

unknown amount of sets…

unknown amount of reps…

Pullup (CTB)
Burpee
Situp
DB Squat

Rep Scheme and Time-Unkown and Unknowable…until you show up! Surprises are so fun!

…coming up Friday

Strength: Bench 3RM

Conditioning:

3set:
90 Seconds of Back Squat (70% of Bench 3RM)
90 Seconds of Front Squat (70% of Bench 3RM)
-Rest 90seconds