Tagged as: walking overhead press

Lasting the test of time

CrossFit is getting so popular! Two years ago when I tried to talk to friends about Crossfit it was like pulling hairs, “is it like p90x?”, or the famous “you mean like bootcamp?”. Thank God I don’t have those conversations with people anymore. Unfortunately there  are also people who are getting hurt doing CF. It’s not CF exactly that is getting them hurt. Let’s be honest, anyone can come up with a CrossFit workout these days. Put your 10 favorite exercises together and add 50 reps to each of them. I wouldn’t recommend doing that though, not if you want to do this for a long time.

People who do workouts like that eventually get hurt. In order to last the test of time with CrossFit you have to train smarter, not harder.  Getting hurt is frustrating, and burnout sucks. Along your CrossFit journey you”ll learn that recovery is your best friend and not your enemy.

Below are some ways to make sure you don’t burnout:

1. Drink very little alcohol. Hangovers are detours.
2. Be early to bed, and early to rise. Quiet, Dark, Deep sleep is invaluable.
3. Have a foundation of strength and mobility. Most injuries can be prevented this way.
4. Get regular massages. Give your muscle tissue some love.
5. No missed training sessions. Consistency is everything in CF.
6. Lots of vegetables and quality protein. Yum!
7. Have great training partners (i.e. community).
8. Plan your rest days. Not everyday has to be heavy or super hard.
9. Accountability. We all need it from time to time.
10. Have fun. Nobody is forcing you to do CrossFit.

Welcome Mike to the CF Naples community!

Thursday’s Workout

For Time:
1000m row
12 Barbell Push Press (120/75)
200m Weighted Overhead walk (45/25)
9 BB PP
200m weighted OH walk
6 BB PP
200m OH walk

 Friday’s Workout

15 mins Work on:
Power Snatch-add weight

Conditioning:

“Core Crusher”
10 minute AMRAP=
33 Knees to Elbow
33 Sit ups
33 Hollow Rocks
33 Medicine Ball Half moons

Tips to Triple Your Workout Effectiveness

Tips By Katie Powell-Head Trainer of CFJAX

1. Shorter time, high intensity – The tendency of many people is to spend hours in a gym, thinking the longer they workout, the more they will get out of it. FALSE! The truth is, after about 45 minutes, the benefit is not as great. To go longer than that means you will have to lower your intensity level. You want to maintain high intensity throughout, because intensity is what yields RESULTS.

2. Water – Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the H2O, so you can not just drink right before you workout. Make it a habit to drink 8-10 glasses per day…at least!!

3. Compound Exercises – Instead of isolating your muscles (bicep curls, crunches, etc), you can maximize the time you spend working out by working multiple muscle groups and joints at one time. With just a few simple exercises you can get a full body workout! Another benefit is that your muscles are working together, just as they do in the real world. The movements you do in your workout should mimic everyday life – jumping, lifting, pulling, pushing, squatting, running. Click here for a list of simple yet effective workouts you can do at home!

4. Mix it up – Don’t stick with the same routine every time you workout. Two reasons: 1) BORING! Who wants to do the same thing over…and over…and over…and over…? 2) If you get into too much of a routine your body will adjust and adapt to the stress level and your workout will not be as effective.

Today’s Workout (Friday, May 4, 2012)

Strength: DB Lunges 5×3 each side

Conditioning:

1000m Row

50 Pistols

25 Shoulder to Overhead (115/75)

I heart CrossFit

I live my life by the efficiency and efficacy in which I do things. I think it’s why I hold CrossFit so dear to my heart. Similarly, the CrossFit program has proven over and over again why it is the leading strength and conditioning program in the world.

At CrossFit we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We’ve replaced the lateral raise with push-presses, the bicep curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distance. Why? Because compound and functional movements and high-intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Period.

Plus- Stronger people are harder to kill and more useful in general!

Strength:  Weighted Pushups 5 x 5

Conditioning:

2 Rounds-

30 Plate Lunges
30 Plate Burpees

WOD Demo (video)

New Month, New Goals

It’s a new month. That means it’s time to readress last month’s goals.

Did you improve on your pullups?

Did you show up 3x/week like you wanted to?

Did you stay clean on the Paleo diet?

If you did…CONGRATS! If you did not, it’s time to re-address why you did NOT succeed at your monthly goal.

Maybe you didn’t get your pull up goal because you didn’t come in early enough to practice the technique. Maybe 3x/week is unrealistic with your schedule? Maybe 100% Paleo isn’t practical for you right now.

Being brutally honest with yourself is the only way change will occur. Don’t associate your honesty with why something isn’t working with your self worth. Face the facts and move on.  Know that we are here for you. Lean on each other for support. Two are better than one. When one falls the other is there to pick them up.

Let’s make those goals SMART this month (Specific, Measurable, Attainable, Realistic, Time Oriented)!!

Today’s Workout (April 2, 2012)

Strength & Power:

A1. Front Squat 5 x 3; 0 second rest
A2. Box Jump 30/24 5 x 6; rest 2 minutes

Conditioning:

5 sets:
50m Overhead Walking Lunges (45/25)
100m Run
50m Weighted Run

Let trailing knee gently kiss the ground on each lunge.

-Rest 1 minute between rounds


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!