Tagged as: situps

“To Run” A Poem for Boston

Scott Poole of Vancouver, Wash., is the House Poet for the Oregon Public Broadcasting show “Live Wire.” He’s also a long distance runner.

The bombings on Monday inspired him to write the poem, “To Run – A Prayer for Boston,” which he shares with us (see below).

Poole tells Here & Now’s Robin Young that he sees the pain involved in running a marathon as a metaphor for what’s happening now.

“The fact that the marathoners push through that pain and conquer it inspires us and makes us hope for something better, and I think we’re all just hoping the same exact thing for Boston right now,” he said.

By Scott Poole:

To Run
~a prayer for Boston

To run
is to rise above the weak spirit
is to take on pain
is to push pain in the chest
with both palms

stumbling over garbage,
gravel, fragments of life,

is to say I will take you
on in the street.
Every breath of mine
is a battering ram,

shoving, crushing,
swinging a hammer of air.

I am a body of fast moving blood
inhaling you
taking you in like a tank.
I will consume your hate.

I will run straight into you
as if you were a finish line of joy,
picking up the fallen along the way
and you will never stop me,
you will never
stop me.

Pray

Monday’s Workout (April 22, 2013)

TIME TRIAL 3.0

  • 5 minute Row 
  • 5 minute Run 
  • 5 minute Double Under

Rest 4 minutes between rounds.

Tuesday’s Workout (April 23, 2013)

Complete as many rounds in seven minutes as you can of:

  • 115/75 pound Shoulder to Overhead, 10 reps
  • 20 Sit-ups (alternate variation every round)

-Compare score to January 1o, 2013.

 

 

Pull-Up Skills Clinic Sat, Feb 9th @9am

The people have spoken. In an overwhelming vote, 80% of those that answered the survey chose the kipping pullup as the movement of choice for our 1st Skills Clinic of the year.

KIPPING PULL-UP SKILLS CLINIC

DATE: SATURDAY FEBRUARY 9, 2013

TIME: 9-10AM

COST: FREE TO MEMBERS, $15 FOR NON-MEMBERS

Ready to get your first pull up? Lacking rhythm on your kip? Want to be able to see an “RX” next to your name when the WOD has pull ups?

On February 9th, join us for a FREE hour long skill clinic. We will first cover the basics on how to develop the strength for a strict pull up and then move on to the skills required for kipping pull ups.

 

ONLY 10 SPACES AVAILABLE – PLEASE RSVP! Email info@crossfitnaples.com to RESERVE YOUR SPOT.

$15 Cancellation FEE if you reserve and don’t make it.

Free Skills Clinic

Saturday’s Workout

“Karabell”

Team WOD:

8 Minute AMRAP of:

10 Power Snatches (135/95#)
20 Wallballs (20/14#)

Rest-Repeat for 4 minutes

…coming up Monday

3 rounds: 1 min go
Burpees
Situps
HSPU
Strict Pullup

 

Athlete Spotlight: Anne D.G.

Ladies of CFN

Words cannot describe Anne’s performance during the Baseline Challenge. I recall a guest visiting that day watching Anne perform the workout and saying “that is amazing”. He couldn’t believe what he was seeing. Watching from the side I couldn’t help but smile as she pushed herself. We modified as needed and treated her like any other athlete that day. She didn’t want sympathy or coddling. She just wanted to perform. It’s that same determination and no-excuse attitude that has catapulted her into the success she and her family have been blessed with and continue to strive for. You inspire us one-rep at-a-time!

—————————————————————————————-

 Athlete Spotlight: Anne D.G.

How were you introduced to Crossfit? My very good friend Mario!

Favorite WOD/Lift: Any type of Jerk. That sounds funny.

I have always wanted to: Do kipping pull-ups like the athletes at the Crossfit games!

One word people use to describe me: hmm…earthy? Probably just a nice way of saying I should brush my hair.

Outside of the gym I like to: Wait, there’s life outside of Crossfit?! We like to standup paddle with the kids!

Something nobody knows about me or would be surprised to know about me: I sucked my thumb in my sleep until I was 10. And I never had braces. So there 😉

Favorite physical activity outside of Crossfit: Surfing the river mouth in Tamarindo Costa Rica w my family!

Favorite place to eat in Naples: Bleu Provence

Song that gets me pumped for a workout: Day-n-Nite remix by Kid Cudi.

Proudest Accomplishment: Only losing a minute off my Baseline time at 35 weeks preggo, from 16 weeks preggo.

Ladies of CFN

Ladies of CFN

Thursday’s Workout

Skill: Hand Stand Shoulder Warmup

Conditioning:
2 minutes of work-4 sets

1 Snatch Grip Deadlift
1. Hang Power Snatch (95/55)
1. Burpee
2.2.2
3.3.3…

-2 mins rest between

Friday’s Workout

For Time:
350m row
35 Ring Pushups

Rest 3-5 minutes

For Time:
350m Row
35 Hand Stand Push Ups
Cash Out:
Straight-leg Situps x50

Till Those Lights Come Up

By: CrossFit Lisbeth

Cold metal and dull black rubber plates.White, chalky particles drifting in the air, then settling on the black mats. A bunch of sweaty bodies, some dripping more than others. Perspiration dots staining the black floor, like some sort of putrid rain. Wooden boxes. Some giant rubber bands. Maybe a dog in the middle of it all, watching, observing, sometimes barking, but often just tail wagging in content silence — the way that dogs are, happy just to be warm and dry.

This is what we go to every day. Just a place, and some things. A cold warehouse in a neighborhood where men drive trucks and wear shirts with their names embroidered over the pocket.

What we see, when we’re there — along with the emotions we feel — far overwhelms what that place actually, physically, is.  Without people, without coaches, without effort, it is just … four walls … with some banged up equipment and a whole lot of emptiness. That same description used to fit us, too. But then we found the place.

From the outside, before the doors open and the lights turn on, the box looks so … ordinary. Like nothing special. Like just another business.

“Till those lights come up, and we hear that crowd, and we remember why we came.” (Jackson Browne)

Congrats to Petergaye for competing in the 12 mile Tough Mudder Race. Her hard word is definitely paying off, especially the 235lbs personal record on her deadlift on Monday!

Friday’s Workout

Skill: Situps
Strength: Back Squat 5rep (80%)

Conditioning:

Baseline Challengers

100 Hollow Rocks /Situps
-Rest
50 Box Jumps/Step -ups
-Rest
25 Ring Dips

Non-competitors

Same workout; 2 rounds; no rest

Saturday’s Workout

BASELINE CHALLENGE- IT JUST GOT REAL

8:30 Check-in

9:00 First heat

 

 

Friday

Don’t forget our 1 year anniversary is tomorrow! Shout from the roof tops, tell a friend, bring a friend. 9am!

Strength: Overhead Squat 3 RM

Conditioning:

Tabata: 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Push ups (hand release)
Anchored Sit ups
Walking Overhead Press (95/55)
Box Jumps (24/20)

Score: lowest score on box jumps

The walking overhead press is monstrous for the abdominals. Being able to keep a braced and stable spine during physical tasks is not only safe but elite. The independent variable in high level professional athletes that separate them from mediocre athletes is midline stability (a stable spine). A stable midline is a prerequisite for being able to transfer load and speed. Many movement dysfunctions can be fixed by better awareness of the “midline”. Cue of the day: Belly tight!