Tagged as: sumo dead lift high pull

“ICE ICE BABY”

Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!

CF

Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

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

Events for February: RSVP

This is the last week to sign up for these FREE events (for members). Be sure to email your prospective coach to RSVP.

Food For Fuel
9-10am 
Sat, Feb 2, 2013

For new students or those looking to brush up on some of the fundamentals of powerful nutrition. Learn about what foods to eat, The Paleo Diet, as well as some great tips to kick start your shopping, preparation, cooking, and eating on the go! Don’t forget to bring your journal and a notepad. Email kirk@crossfitnaples.com to reserve your spot.

Kipping Pullup Skills Clinic
9-10am
Sat, Feb 9, 2013

Skill clinics are an hour long class designed to give each participant even more professional coaching and instruction on a specific CrossFit movement. It’s time to master that kipping pullup once and for all. Skill Clinics ARE INCLUDED in every membership. Limited to 8 spots. Email greg@crossfitnaples.com to RSVP.

Carrie

Wednesday’s Workout

Tabata Intervals (20sec on/10sec off: 8 sets)

  • Air Dyne
  • Wall Ball
  • Anchored Situp

Thursday’s Workout

10 rounds for time of (cap):

  • 3 Handstand Push Ups
  • 6 Sumo Deadlift High Pulls
  • 12 Pull-ups

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

Monday Funday, Tuesday Funday…

I posted this to my Facebook Monday morning after teaching class at 6am and recieved a nice confirmation from individuals with my same mentality. 

It’s a mind set to think like this and I admit-at times- I fall short. But there are moments like this morning that really make me grateful for all that I have. Monday morning is officially “MONDAY FUNDAY” and guess what, so is tuesday, and wednesday….well you get the point.

Get excited about something! Nothing is worth doing if you aren’t have fun.

I once heard of a story of a garbage man who spent 25 years picking garbage for a living. You would think he was the most angry, depressed man alive. On the contrary, he was known for singing songs with a jubilant smile on his face. To be honest, I forget how the rest of the story went because I couldn’t imagine how a man could be so happy.

Looking back the story was teaching PERSPECTIVE and it’s that perspective that I continue to remind myself about when I’m upset or angry, or even mildly depressed.  It’s in those moments that I remind myself to enjoy the moment. That it could always be worse.  

This morning was one of those days. Thanks for a great morning!

 

Tuesday’s Workout

Strength: Back Squat (prep for workout)

14 minutes of Work:

  • Even Minutes -Max Rep Double Unders
  • Odd Minutes – Max Rep Low Bar Back Squats (225/135)

Wednesdays Workout

4 minutes
5 SDHP (135/95)
5 Wall Ball

Rest 3 minutes

4 minutes
10 Cal Row
10 Pullup

Rest 3 minutes

4 minutes
15 Air Squats
15 Situps