Tagged as: wall ball

The only way out is through

Great words from today’s OPT’s Blog: http://optexperience.com

“… there is inherent beauty inside of struggle. Fitness is an excellent example of this. Athletes enter into a competition (or class) knowing that there is going to be challenge. Not only do they know it, but they embrace it and we love to watch it. It’s the challenge that brings out their full effort, builds confidence, increases their bandwidth, teaches them lessons, and the list goes on.

But in everyday life, people often want to escape the challenges or the negative or the struggle. If an athlete did that they would never even start an event and they would have no idea what their potential is. My personal mantra when I’m faced with challenge is: “The only way out is through”. When you adopt this philosophy, then you tend to embrace the struggle and see it as stepping stones rather than road blocks. When we see the beauty in the struggle–the true benefits that emerge from it–we no longer need to reject it.

So think of what it would be like if you saw everything in life like this?

No one nor everything is always perfect, we cycle around in our behavior patterns and inevitably come back to challenge, negative and struggle. This perpetually repeats. We cannot escape it, but many people see repeatedly struggling as a failure (how many clients do you have like this?). We all have bad moments that challenge us—if you are human you have them. The tendency is to reject the challenge, negative and struggle. But what if you caught a glimpse of the beauty in your struggle and other peoples struggles? And what if you embraced it no different than an athlete embraces theirs?”

Friday’s Workout

GGHS Fundraiser

 

Saturday’s Workout

Skill: Weighted Dips-Bar Dips-Jumping Dips 5×5

Conditioning:

8 Sets:

30sec Max Wall ball

30sec Max Anchored Sit ups

Wall Ball Weight: ADV (20/14) INT (18/12) BEG (16/10)

REST 30 seconds between

Come Early, Stay Late

CrossFit is defined as “constantly varied, functional movement, executed at high intensity”.

Most people fall in love with CF because of the infinite variation. I’ve personally been doing CF for almost 4 years and I’m still doing workouts that I”ve never done before. I am allowed to program as creatively as possible. Each workout is completely different from the day before. The only thing I guarantee to you, as an athlete, is that next Wednesday’s workout will be absolutely different from the one you perform today. That’s the double edge sword.

On one hand, this style of training doesn’t allow monotony to set in. We rise to something new everyday! Exciting. 🙂

On the other hand, it takes a really long time to master these movements since we might only practice them once every couple of weeks 🙁

So the question is how can we get better at them in a shorter amount of time?

Simple. Come early, stay late. 

If you haven’t performed handstands in a couple of weeks, don’t wait for me to program them in a workout. Get yourself next to the wall and practice the skill of inverting yourself. Come early, stay late.

Not good at pull ups? No problem. Grab a band and practice pulling yourself up above the bar. Come early, stay late.

Suck at running. Go outside and get those feet moving. Come early, stay late. 

“ The hardest part of any journey is taking that first step.” Everything else seems easier after that!

Responsibility

Wednesday’s Workout (May 29)

Skill: BB Romanian DL

Conditioning:

ADV

  • Complete as many rounds as possible in 12 mins of:
  • Sprint, 100 m
  • 3 Push Jerk (50/30)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

INT
Complete as many rounds as possible in 12 mins of:

  • Jog, 100 m
  • 3 Push Jerk (35/20)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

BEG
Complete as many rounds as possible in 10 mins of:

  • Jog, 100 m
  • 3 Push Press (25/15)
  • 5 Romanian DL (same)
  • 7 Push-up  (modified)

 

Thursday’s Workout (May 30)

Modified Regional Workout #4: View Entire Workout and Scores HERE

ADV
50 wall ball (20/14)
50 pull ups*
50 pistols
50 alternating dumbbell snatch (70/30)

INT
40 wall ball (18/12)
40 pull ups* assisted
40 pistols (green box)
40 alternating dumbbell snatch 50/25)

BEG
30 wall ball (14/10)
30 pull ups* assisted
30 air squats
30 alternating dumbbell snatch (30/15)

*Perform Chin ups if you completed Tuesday’s WOD

Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total

B.A.F. Days

Join us this Thursday through Saturday for Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear off about and what a great workout looks like! We will have an all levels team WOD together and fun will be the theme of the day!

BringAFriend

 Monday’s Workout

Strength: Close Grip Bench-work up to heavy 2 rep (15 minutes)

Conditioning:

3 rounds for time of-

  • Row, 500 m
  • Run, 400 m

Rest btwn.

Tuesday’s Workout

3 rounds for time of:

  • 30 Kettlebell Swings, 1.5 pood
  • 25 Wall Balls, 20 lbs
  • 20 Pull-ups

Athlete Profile: Scott Berry

Many of you might not know but Scott is a stage 4 cancer survivor for over the past 4 years. Cancer was found in his brain and both kidneys. About 10 months ago, Scott started reading articles and studies that had recently surfaced linking exercise to the prevention of or recurrence of cancer.  He told me that he recalled walking the halls one day in the hospital and making a commitment to start exercising again. Recently he went for a check up with his Oncologist to review of all the MRIs and CT scans for this past quarter which confirmed he was cancer free!  Obviously we cannot definitively attribute this to  Crossfit, but we can say it can’t be hurting. You are an inspiration to us all Scott. Congrats to all your success thus far!

Athlete Spotlight: Scott Berry

Hometown: Sheboygan Wisconsin

Age: 48

When did you first start training at CF Naples?: 01/23/2013

Favorite WOD: Rowing and anything with Kettlebells

Least Favorite WOD: Still learning and practicing Double Unders and Hand Stand

Pushups and they will be my least favorite until I master them.

Tell us about your sports & fitness background: Played Football in College, but that was a

long time ago. I ride my bike every chance I get and participate in duathlons whenever

possible.

How did you first get exposed to CrossFit? A friend of mine (MJ) knew several people who

love and are thriving at Crossfit Naples and convinced me to give it a try with him. Like

everyone else, I have been addicted ever since. I know there are other Crossfit gyms in

town but Crossfit Naples was a perfect fit.

Take us back to your first WOD… what was it, and how did it feel? I do not remember

specifically what my first WOD was, but I remember feeling horrible the next day…and the

next day…and the next day.

What sort of changes have you seen in your body, health and fitness since starting CF

(before/after)? Besides the fact that I just plain feel better overall, I have found that

Crossfit has helped me with my running (which I used to hate) and biking also.

What sort of changes in your life have you experienced out of taking on something like

CrossFit that were totally unexpected? I would have to say the reactions of other people.

Everyone is always asking about my diet and what type of exercise I do.

Please share with us any favorite CrossFit / CF Naples moments: The knowledge of the

coaches is fantastic. All the little tips the coaches and other athletes provide that

suddenly “click” to help you do the movements you never thought you could master.

When I asked about ways triathletes can properly utilize the Paleo diet to maintain energy,

Mario immediately handed me a book to learn everything I needed to know. The coaches

genuinely want everyone to succeed!

Any advice for people just getting started? Trust the coaches and the Crossfit

program. Most importantly, practice movements outside of Crossfit every chance you get.

What are your hobbies, interests and/or talents: Biking, watching my kids play soccer and

lacrosse, and spending time in any way with my awesome family!

Screen Shot 2013-04-29 at 2.10.58 PM
Wednesday’s Workout (May 1, 2013)

For time:
50 wallball, 20lb ball
Run 400 meters
50 pullups
Run 400 meters
50 wall ball

(Sub: If you attended Tuesday, sub med ball cleans for wall ball)

Thursday’s Workout (May 2, 2013)

13 minute AMRAP:

  • 5 Back Squat (50% of 1 RM)
  • 10 DB Snatch (5 each side) 60/30lbs
  • 5 HSPU

 

The Skill Transfer of the Burpee

One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.

“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”

Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.

“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”

There is skill transfer in everything, Paoli notes.

“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”

FREE DOWNLOAD of Carl explaining more details.

(These scores below represent the time taken to complete 100 burpees for time) What percentile will you fall under?

burpee scores

Monday’s Workout (April 29, 2013)

Strength

Overhead Squat 3-3-3-3-3

WOD

100 Burpees for Time or Max Reps in 10 minutes

Tuesday’s Workout (April 30, 2013)
5 rounds:
25 Double Unders
20 Wall balls