Tagged as: thruster

Athlete Profile: Rasmus B.

  • Hometown: Aabenraa, Denmark.
  • Age: 24
  • When did you first start training at Crossfit Naples? Oktober 2012
Tell us about your sports & fitness background:
Former Danish regional champion in sailing, former Danish champion badminton and 3 years in the Danish army.
How did you first get exposed to CrossFit?
An army friend of mine (220lbs, 6ft 6), gave me an introduction to CrossFit. .
What was your first workout and how did it go? How did you feel after?
My army friend told me about it. Naturally, when he told me that CrossFit was (excuse my language) “the shit”, and bodybuilding was out. I was a little skeptical. But when comparing his arms to mine and knowing that whatever we did in the military of physical work, he beat me every time. So I had to try some of that miracle training. I wanted in, and he gave me an introduction in the form of Fran(21 – 15 – 9 of thrusters(95lbs) and pullups), with no scaling allowed. I posted a really competitive time of around 18 min (just kidding), totally exhausted and not realizing what had hit me. After my meeting with “Fran” I was instantly hooked on this fire breathing, muscle aching way of training.
Favorite Workout:
“Murph”

For time.
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

Least Favorite Workout:
Anything with box jumps!!!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 
Before I could run 2 miles in 12 mins but barely be able to do 5 strict pull ups. So what I’ve seen, is a great improvement in the ability to do more things better. One of the best substitutes I have ever done.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 
Coming to the states for flight school, we spent the first few months only going to school and then heading home to eat and study. It felt impossible to fit training into the program.But waking up tired, being tired in class and needing a nap when coming home, had to be fixed. We decided to start training CrossFit, since it was to most effective way of training I had ever experienced. The hour we spent in the gym was easily caught up with, in the amount of energy and ability to concentrate throughout the day.
Any advice for people just getting started or new to CrossFit?
 Pain is temporary, pride is forever!
Rasmus

Monday’s Workout  (June 24, 2013)

These are two of the events that we completed this weekend…your turn!

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.

Event III:
1Rep Max Deadlift.
Tuesday’s Workout (June 25, 2013)
This was the first event of the weekend…your turn!

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………

cfcvfmhi

Monday’s Workout

ADV-INT-BEG

Front squat 5 Rep Max (15 minute Cap)
Then….
200m sprint/run/jog x 3, rest 1 min between rounds
Then…
Back squat 10 Rep Max (15 minute Cap)

 

Tuesday’s Workout

ADV

For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)

INT

For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)

BEG

for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)

 

 

“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

10 Tips to Eating Paleo

Here are some simple tips and tricks to stay on track. 

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colors.
This is so not Paleo!

This is so not Paleo! Caught him in the act!!

Wednesday’s Workout 

“Daniel”

  • 50 pullups (partner only)
  • 400 m run
  • 21 Thrusters #95/65
  • 800 m run
  • 21 Thrusters
  • 400 m run

Thursday’s Workout

For time:

  • Run, 800 m
  • 30 Clean & Jerks, pick load
  • Run, 800 m

The Mindset of a CrossFitter

The Mindset of a CrossFitter

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

“The CrossFit Watertown Mindset” by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.

gym rules

Wednesday’s Workout (April 24,2013)

5 Rounds for Time:

  • 300m Run
  • 7 Thrusters (135/95)

Thursday’s Workout (April 25, 2013)

10 minute AMRAP:

  • 12 Box Jumps
  • 12 Burpees

Cashout- immediately following cap 800m Run

 

 

 

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