Tagged as: thruster

I should’ve made time

By: Mindy Coby

It’s rare, but there are days when I literally have to talk myself into putting on my Olympic shoes and getting on the WOD floor.

It’s not that I don’t love CrossFit, I most certainly do. I’ve loved it from day one. I love the community at my box, what it’s done for my body, my health, and my mind. Short of God and family, it’s basically the greatest thing ever.

But just because I love it doesn’t mean I always like CrossFit.

Sometimes, when I look up at the clock during a workout, I think, “I could just stop, its not like anyone is here to notice.”

But then I remember why I bought those Olys in the first place. I remember that burning desire that I’ve had for months on end to achieve my goals. My desire never leaves, it just becomes temporarily masked by fatigue, or a busy schedule, or whatever excuse I have that day.

The days I want to be there the least, are the days I gain the most.

I learn to push without a crowd or a coach. I can actually hear the sound of the bar dropping, the whip of the rope, and my own breathing. CrossFit bring me clarity. Me against me, against the clock, against a whiteboard.

No matter how I walk in, I leave accomplished. I can go about the rest of my day that is still waiting for me, no worse off than it was before, and I can rest assured that at night that I won’t have to deal with thinking about how, “I really should’ve made time.”

Wednesday’s Workout

Skill of the Week: Hand Stand Progressions

For time:
500m row
20 Thrusters (95/65)
50 Situps
20 Thrusters
50 DB Snatch (25 each side)

 Thursday’s Workout

Skill of the Week: Hand Stand Progressions

Teams of Two-

5 Minute AMRAP Pullups
Partner Deadlift Hold (185/135)

5 Minute AMRAP Max Pushups
Partner Holds Plate Overhead (45/35)

5 Minute AMRAP Air Dyne Sprints
Partner Hold Heavy Dumbbell

Athlete Spotlight: Kirk K.

Welcome another one of our coaches in the Instructor Training Program.

Hometown: Nebraska City, NE
Age: 23
When Did you start:July 2012

Favorite Workout: My favorite workouts include any squat, deadlift, or sprint. A favorite WOD of mine is a girl named Helen…She’s not as innocent as she sounds.

Least favorite WOD: It would be the 12.2 workout from this year’s Crossfit Open. The Snatch is such a quick and technical movement that I haven’t spent a lot of time with…It really showed with my score.

Sports and fitness background: It started early in my life. I was always playing some sport as a child, lots of baseball mixed with flag football and basketball. In middle school I started playing contact football as well as track. My greatest athletic accomplishment came after my senior football season when I was awarded all-state honors as a running back in the state of Nebraska. I attended the University of Nebraska at Omaha, where I was involved with all sorts of intramural sports. I started playing volleyball my sophomore year, and played club volleyball for the University for two years. My fitness has been pretty consistent since high school, except for a few things. My strength, mobility, and technique have improved dramatically, as well as my nutrition, entirely due to Crossfit.

How did you hear about CF? I was first exposed to the truth about fitness (Crossfit) during my tenure at UNO. I was required to take Practice and Theory of Weight Training, and God-willing my instructor was Joe Westerlin, co-owner of Crossfit Omaha! After that class I couldn’t get enough of Crossfit and a whole new world of health and fitness.

What was your first WOD? It’s sad to say that I don’t remember my first WOD, but I think that’s a good thing.

What changes have you seen since doing CF? The changes I’ve seen with my health since starting Crossfit are too many to list. A big one has to be that my energy levels are always high, no matter what time of the day it is (as long as I’ve had adequate sleep!). My self-confidence is stable and always positive. Lastly my body has leaned out considerably.

Favorite moments with CrossFit/ CrossFit Naples:  Ever since my weight-training course where I was introduced to Crossfit, I knew that’s what I wanted to learn more about and be apart of for the rest of my life. Unexpected, yes. Life-changing, yes. Accompanied with unquenchable passion. One of my favorite Crossfit moments was my tenure at Crossfit Omaha where I was an intern my last semester in school. Being a part of a fitness community that I could never imagine, all while learning so much about health, fitness, nutrition, business, and coaching. That was just the start, and Crossfit Naples is the next chapter. I’m really enjoying shadowing Mario and Tara’s classes. They have also been so generous with their knowledge and their time to help me out, and to make me a better athlete/coach, and person.

Advice to new CrossFitters: Newbies, listen up. I know Crossfit is the hardest thing you’ve ever put your body through, and it’s the last place your body wants to be. But this hard work pays off in all areas of your life. Yes, you’ll look and feel better but the best part about Crossfit is the community and you’ll never meet more caring people than the ones you’re working out with everyday. Keep it up!

My hobbies/interests: First and foremost I am Catholic before anything, and my relationship with the living God rules my life. He’s blessed me with so much including killer dance moves, and insane gaming skills. I’m also blessed and cursed to be a Nebraska Cornhuskers fan..any sports fan knows what it’s like. I love reading script(ure), car magazines, and fiction. Fave music includes MJ, The Killers, Daft Punk, Keith Urban…which also happens to be the ultimate Crossfit WOD playlist.

Thursday’s Workout

3 rounds:
1 min Calorie row
1 min Box Jump
1 min KB swing (partial swing, go heavy)
Rest 1min bwtn. rounds

-Score total reps per round

After party:
50 reps of abs
(athletes choice)

Friday’s Workout

4 minutes of work:

5 Thrusters (75/55)
10 Sumo Deadlift High Pulls (75/55)
5 Hand Release Pushups
3 rounds-rest 2 mins in between rounds

Snatching With Limited Flexibility

Courtesy of CrossFit Journal

At the recent CrossFit Tour stop in Big Sky, Mont., Olympic-weightlifting coach Mike Burgener hosted a clinic and of course handed out some burpees.

In this clip, he helps Olivia Swant of CrossFit Billings with her overhead squat. To start, she does an overhead squat with a PVC pipe.

“Oh, God,” Burgener says.

First, he checks her stance, grip and position. Then he finds the limits of her range of motion. After that, Burgener has Swant stand with a PVC pipe overhead and begin to squat.

“Stop. Bring me the hips,” he repeats multiple times as she goes down further, inches at a time.

“One year from now, if I don’t have you doing that perfectly, I’m fired,” Burgener adds.

He then recommends Swant temporarily use the split snatch, as well as overhead lunges in place of overhead squats.

Burgener explains: “That is the overhead squat for the split until we get strong enough.”

Click here for more information and a list of upcoming CrossFit Olympic Weightlifting Trainer Courses.

8min 40sec- Watch HERE

Welcome newest athlete Miranda to CF Naples!

Thursday’s Workout

“Fran”
21-15-9
Thruster (95/65)
Pullup

Friday’s Workout 

Strength:
A. Front Squat KB Lunges 5 x 8:0 sec rest (53/35)
B. Box Jumps 5 x 8; (30/24)
-Rest 1:1

Conditioning:
7 rounds-
60m sprints
-walk back

The 7 Stages of the WLC

The Whole Life Challenge is open for registration today (from 4pm)Sign up here, and remember to put Crossfit Naples down as your affiliate.

These are ‘The 7 Stages of the Whole Life Challenge‘. This has come from the benefits of accountability and participation…be sure to tell ua in comments what stage you’re at!

1-    Denial: I don’t need a Challenge, I’m fine. (me: Sure you are… have you SEEN this video? Awesomesauce!)

2-    Pain & Guilt: I’m too (insert yours here: busy, tired, perfect) already to take this on. I can’t do a Challenge in September – I’ve only got 4 more weeks to get ready for it, there’s no way I can be ready in 4 weeks.

3-    Anger & Bargaining: That’s not how I already do things! Maybe I’ll watch others do the Challenge, and see if they get any results with all this ‘regular and moderate exercise, improved nutrition, stretching, and fish oils’ sensible approach.

4-    Depression: ‘Everyone else is going to rock the challenge, but not me…there’s NO WAY I can do 8 weeks of this. I always (insert your crutch here), I can’t go 8 weeks without it! Ok, I’ll register, but I doub’t I’ll do well. Everyone else is perfect…everyone but me.

5-    The Upward Turn: Wait, this is actually pretty cool…everyone else seems pretty excited about the Challenge too they’re even looking forward to it…what would my life look like if I really took advantage of this awesome opportunity? (me: your life would be even more awesome, of course!)

6-    Reconstruction: You’re DOING the Challenge (starting with the Prelims on Saturday, September 15) AND…you’re actually living the goals and life that others ENVY. Your friends & family want to register and get in on the awesomeness (and they actually can!)

7-    Acceptance & Hope: You have internalizsd the process that we’ve designed to help you live your healthiest life ever. Now, this doesn’t mean you’re perfect. This doesn’t mean you earned a perfect score but are miserable. This means you try hard, cut yourself some slack, and know a ton more about how your body operates, avoid the pitfalls that usually diminish your long term results and kick you off track, and saw some amazing results from the 8 weeks. By now you’ve no doubt inspired others in your to try to live healthier…now they’re not at stage 7…they’re maybe at 2 or 3…and that’s OK – you were there just a few weeks ago, remember?

This is gonna be awesome!

Remember registration is from today to 15th September, and the challenge begins 15th September. So  sign up  and get your friends and family involved too!

-Welcome our newest athlete Kelly to the CF Naples community!

Saturday’s Workout

Top Secret! See you at 8am!!

…Monday’s Workout

9 thrusters #65

-200m run

15 thrusters 95/55

-400m run

21 thrusters 95/55

-800 run

The Whole Life Challenge has arrived to CF Naples!

There have been whispers. There have been rumors. All about a Challenge that will exceed any results we have ever seen. Even better than the Baseline Challenge.  Ladies and gentlemen, I’m here to tell you — they’re all true!

The Whole Life Challenge is here, and it’s bigger and better than before! The WLC started at CrossFit LA a year and a half ago. This time around, though, you’ll be playing with 10,000-20,000 people form affiliates around the world! Your hard work and commitment has made this game possible for thousands of other people!

The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you. The game is played online (and for those of you who have played before — we have a brand new site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements again to see how you improved and who won!

And just as in our last challenge, you are welcome to invite your friends and family to play along with you in the game and have them get the same great results that you get!

Here are the details:

Entry Fee: $45 for everyone–all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th

Registration opens August 15th at www.wholelifechallenge.com
Friends & Family may play along with you, but you must be registered first to invite them to join.

Your first step — visit the official Facebook event page and like it! It’s already starting to populate with affiliates and players from around the globe!

This is a great way to represent CF Naples. For more details, click here or talk to a staff member or your coach!

Saturday’s Workout

Make Up Day

…coming up Monday

7 Rounds-
7 Thruster @75
7 SDHP@75
7 Push Ups

Accessory Work: Pendelay Row 3×8 (video)

Paleo Challenge Day #22

Paleo Sweet Potato Pancakes with Cinnamon Apples


Quantity: 10-12 small pancakes
Time:
about 30 minutes
Paleo Grade:
As is, this one’s a C due to the inclusion of butter in the apples. Cut the butter and you’ve got an A.
Vegetarian Adaptation:
None needed!

  • 16 oz. sweet potatoes
  • 1/2 cup coconut flour
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. salt
  • 1 Tbs. agave nectar
  • 6 eggs
  • 1 tsp. vanilla extract
  • Coconut oil
  • 1 Granny Smith (or your favorite) apple
  • 2 Tbs. grass-fed butter
  • 1 tsp. cinnamon (more if you love it)

Step-by-Step Instructions HERE

Today’s Workout (Friday, June 22, 2012)

For total reps:
1 min DB Thrusters (50/25)
2 min Sit Ups
3 min Double Unders
4 min OH or DB Lunge
3 min Double Unders
2 min Sit ups
1 min DB Thrusters

Tomorrow’s Workout (Saturday, June 23, 2012)

Thursday or Friday Make-up