Tagged as: squat

The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m

Hero Workout: Santi

Today’s workout is dedicated to our very own hero. Serving in the military is a sacrifice to our country,  that as civilians, we are forever grateful. Our own Santiago “Santi” Munoz will be leaving us to serve our country once again. Join us tomorrow in honoring a real solider, honest gentlemen, and stud of man.

Santi

Friday’s Workout

“Santi”

Teams of Two:

2 mile Run

followed by 5 rounds-10 Pullups
100m lunge
40 pushups
40 squats
(30 minute Cap)

Cash out: 2 mile run

-Created by Santi

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years


Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
Conditioning:
12 minutes of work:
1-1-1-2-2-2…

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)

-REST

5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)

Training for Life

As you know Monday’s workout consisted of sprint intervals. To much of our surprise Santiago showed up in his military gear ready to workout. Dressed in camo pants, sweats, and boots he was ready to train. Many of you might not know this but Santiago is an officer in the Marines. We’ve had the pleasure of working with him while he awaits orders to his first duty station. He’d never tell you because he is too humble. I can’t help myself though I’m too proud of him to keep quiet.

I say all this because he gets it. He understands the purpose of CrossFit. He doesn’t train with us because he wants bigger biceps (though he does love doing chin-ups), he trains with us because one day his life will literally depend on his fitness capability. He trains to be sure he can handle whatever obstacle he might face. I was proud of him Monday morning while he sprinted in his boots. Impressively his times were just as fast as most people’s average sprint times.

It makes me proud to know he is the one going to protect us against our enemies. Our freedom depends on people like him. It’s very assuring to know he is one of the many soldiers who fight for our freedom. To you Santiago, we salute you!

Wednesday’s Workout

Skill: Pullups
Buy In: 50 second Air Dyne then…

Conditioning:
50 KB Clean & Jerk (Right) 24/16kg
50 Double-Unders
50 KB Clean & Jerk (Left)

Thursday’s Workout

Skill: Push ups

Conditioning:
500m row & 10 Squats; rest
400m row & 20 Squats; rest
300m row & 30 Squats; rest
200m row & 40 Squats; rest
100m row & 50 Squats

CrossFit is about life skills

When you find your life has changed in a number of ways because you CrossFit, do you ever wonder if the same is true for others? When I read this set of lessons from Life As A Plate, I figured I wasn’t the only one who saw changes and I could relate to what she says about the carry over of those lessons and changes into your ‘real life’. See what you think …

1) Finish.
If you start something, finish it. (Unless it’s a bad book, got no time for bad books.) No matter how tough the workout, no matter how tired you are, no matter what that little voice inside your head is yelling at you, FINISH. Finish what you start. In the gym, in your house, in your relationships. Don’t give up when it gets hard.

2) Take a Break.
It’s okay to rest. It’s okay to take time off from the gym to heal a sore muscle or an injury. It’s okay to leave the dishes in the sink for an extra hour because you want to finish a book. It’s okay to turn down invitations to dinner parties if you want a night at home of if your plate is too full.

3) Go Easy on Yourself.
You will have good days. You will have days so shitty, you’re imagining it over before it’s even noon. You will have days where you hit a PR on a mile run, or a lift you’ve been struggling with and days you can barely put one foot in front of the other. We are human. Each day is different than the last. What we eat, how we sleep, hormones, mood, life – they all affect us day-to-day and what combination one day can make for awesome achievements can shank you in the shower the next day.

4) One at a time.
When there’s a giant pile of crap to be done, it’s easy to feel overwhelmed. I’ve tried really hard to internalize something a trainer once told me when looking at an insurmountable WOD full of squat-clean-thrusters. “One a time. Just do one at a time.” And you know what? You will eventually finish. The WOD. The laundry/dishes/deadline/cleaning/errands. Just in time for a new pile to accumulate, but it will end. I can promise you that.

5) You will say shit that you swore would never come out of your mouth.
Case in point: “I watched your snatch today from across the room. It looked super clean!”  “Clean up the family room or you owe me 20 burpees!”  “Yeah, I’m an athlete.”  “I climbed a rope.”  “I ran 4 miles through 20 obstacles today. I can handle arranging my shoe walk-in.” “Please do not use the cat as a kettlebell”

6) Setbacks happen.
Whether it’s an illness, surgery, or just a bad week, you will fall behind from where you are. It’s okay to take three steps forward and two steps back. It can be your lifting at the gym or your clean-eating regimen. A journey isn’t meant to be run on marathon feet. It’s a slow, steady, crawl with blisters.

7) Be Humble.
There is always someone faster, stronger, better. As soon as you think you’re good at something, someone will smoke your ass.  But if you’re humble and you accept your place in the great world of average, the day will come when you will be The Mom Who Kicks Ass or The Friend Everyone Loves or The Chick Who Rowed a 1:42 500m. And with humility (since you remember oh-so-clearly what the bottom of the barrel looks like.)

Bill Post-Baseline Challenge.                                                                                                   Next Baseline is December 15th. Mark your Calendars!!

Monday’s Workout

Skill: Row
Strength: DB Press Ladder

Conditioning: “Post Turkey Trot”

1 X 400m run
4 X 200m run
4 X 100m run

(rest as needed)

No scoring today…for some of us that’s a good thing coming off Thanksgiving

 Tuesday’s Workout

Skill: Air Squat
Conditioning:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pulls 95#/65#
Hand Release Pushup