Tagged as: wall ball

B4B: Barbells for Boobs this Saturday (8-9:00am)

This small, local event is a yearly fundraiser to help fund mammograms for the young women who couldn’t afford one themselves. It is the first CrossFit community’s cause to benefit breast cancer awareness and research. The CrossFit workout is “Grace”. In this workout, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” Fundraiser all participants may modify the weight used in order to accommodate their physical abilities. Any donation will be accepted.  100% of the proceeds from Amazing “Grace” will be donated to Mammograms In Action.

For more information, to sign up and donate go here: http://barbellsforboobs.com

Tuesday’s Workout

Strength: 10 min’s to find 1 rep max weighted Pullup/ Modification: 5×5 Strict Pullup

Conditioning:
Hang power clean (115/75) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees 1,2, 3, 4, 5, 6, 7, 8, 9, 10

Wednesday’s Workout

3 Rounds For Time-

5 Fronts Squat (from the rack)

15 Wallballs (20/14)

100m Farmers Carry

Cash Out: 1minute Cal Row Time Trail

Beyond the Whiteboard

On Beyond the Whiteboard, there are currently 100,000 different workouts in its’ database. In the database it has the fastest times ever recorded for these workouts. The vast majority of these are random workouts created on a whim by an individual athlete. But in the CrossFit world, certain workouts (most of them named) are done over and over again. Here are the 10 most popular CrossFit workouts. Be curious and find out what the highest “Cindy” score is.

Website: http://beyondthewhiteboard.com/

Santiago is one of our most dedicated athletes. He shows up 4-5 day’s a/week. He is coachable and super-friendly. He came to us out of Officer Candidate School 4 months ago. Awaiting orders his desire was to get in amazing shape. Just a couple of weeks ago he was given orders to deploy in January and now that he has his orders, his new goal is to destroy the physical assessment he has to take when he goes back in. I’m pretty sure he’s going to kill it!

Tuesday’s Workout

Back Squat
5×5

“Cindy” AMRAP in 10 minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
-Post total rounds

Wednesday’s Workout

Conditioning:
For time:
500m row
25 Wallballs (20/14)
-rest
400m row
20 Wallballs
-rest
300m row
15 Wallballs
-rest
200m row
10 Wallballs

-Post interval times and weight used on wallball

Think Meal 1, Meal 2, Meal 3 NOT Breakfast, Lunch…

Just because it’s called breakfast doesn’t mean you have to eat things other people eat for breakfast! In our culture, breakfast usually means a processed carb-fest. However, you will have to buck the popular culture somewhat when it comes to breakfast. Remember, if you want a different result than the norm, you will have to do things differently than everyone else!

There are two ways you can go about this– The simple one is to get used to eating foods not traditionally thought of as breakfast in the morning. This can really save time if you happen to have leftovers. The second option is to cook your protein and vegetables in a breakfast style.

1) Start by selecting a protein source. Leftover meats work really well for breakfasts.

2) Then select some vegetables.

3) Add your fat as needed. Add more cooking oil (usually olive oil or coconut oil) if my daily fat needs are higher. Remember, fat is your primary source of fuel.

4) Finally, the spices. This will really make the difference in your meal. With different spices, this very same base recipe can be quite different. There are several spice combinations that you can try: add soy sauce (wheat free tamari) and sesame oil for an Asian flavor. Add tomato sauce, basil, and oregano for an Italian dish. Cumin, chili powder and oregano for a Latin meal. Curry powder and ginger for an Indian flavor. Countless spice and herb combinations are possible, expand your horizons and try new combinations. Depending on what you use as your protein source, some spice combinations will work better than others. If you want to give the meal a more traditional breakfast flavor, chopped bacon or ham will work well.

5) Another tip is to bulk cook, making a large enough batch so that you have leftovers for the coming mornings. This can really save time in the long run.

Sue patiently waiting her turn to complete 100 Pullups!

Tuesday’s Workout

20 Rounds (CAP):

  • 5 Wallballs (20/14)
  • 3 Hand Stand Pushups

Skill of the Week: Hollow Rock

Wednesday’s Workout

3 Rounds (No CAP):

  • 200 meter run
  • 5 Power Cleans (135/95)
  • 10 Box Jumps

Skill of the Week: Hollow Rock

It’s never to late

There comes a time when you stop settling for good enough and know that nothing less than great will do. You know it’s going to take something, something that you may not even know if you have yet.

There comes a time when you understand that there is another level, and that that’s where you want to live. You may find that what once pushed you has become routine, and the fire for something more starts to burn again.

There comes a time when you find that reasons “not to” have become unsatisfying and unrewarding. You may have repeated some excuses so often they actually appear to be true.

And there comes a time when one choice comes along that can alter everything.

The Whole Life Challenge Worldwide. Know yourself as the person you’ve always wanted to become.

It’s never to late to be who you might have been.- George Eliot

Mike loves to run!

Thursday’s Workout

“Team Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

-Break up as needed. One partner working at a time.

Friday’s Workout

Tabata (20 seconds on/10 seconds off, 8 times each)

  • Push Press (75/45)
  • Row for Calories
  • Hand Stand Pushups

Score Totals Reps for each set

-Complete two sets total.

Rowing Clinic was a blast!

 This past weekend CrossFit Naples held its first ever Rowing Clinic. It was a great time!

Chuck Roth, president of the Rowing Association of Naples lead the clinic. An Olympic Rower in the 1971 Olympics. He made some really great points that we can use. He began with the history of the indoor rower a.k.a. the erg. Living up North during the winter rowers had difficulty training because of the snow. Over the years attempts were made to artificially create the feeling of rowing indoors (given the fact the rivers were frozen!).”We detest the erg for many reasons,” Chuck would say. He said “You have to almost be a masochist to enjoy the rower.” He was hilarious yet insightful to say the least.

During the practical session Chuck introduced some very simple basics to help us improve our technique. These were the three that stood out the most to me.

1. During the slide position of the stroke  (the point when your seat/butt starts moving back be sure that your handle is moving back with you) otherwise, your not doing any work because the handle hasn’t moved.

2. Most people set the damper setting way too high. 10 on the damper setting is all legs. 1 would be considered all cardio. “If you want cardio keep it low.”

3.  When your legs have fully extended. Your done. From there you should bring the handle back to the start position. “Bringing  the handle any further back is useless.”

Chuck was a wealth of knowledge. We finished the clinic by trying to row the fastest 2000m that we could. Afterword, he offered the person who improved the most in one month would receive a free rowing lesson on the water. Can’t beat that!!

Be on the lookout for more clinics to come to CFN…Olympic Lifting, Running, Gymnastics!!

Tuesday’s Workout

Strength: Press 5-4-3-2-1

Conditioning:

Max 800m Run-Go for PR

Rest 4-5minutes

Max 800m Row-Go for PR

Skill of the Week: Rope Climb

…coming up Wednesday

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo Deadlift High-Pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

-This is a benchmark. Be sure to mark in your journals.

Create Joy

By CrossFit Lisbeth

There is so much sadness in our world lately. Shootings, anger, hate. We all have so many questions for which there are no answers.

The more I ponder, the more I realize there is a simple way each of us can make this world better:Create joy.

Crazy, right? Serious times demand serious answers. If you really think about it, though, joy is a serious answer. You can fight darkness with darkness, but do not expect light to arise from it. Instead, create light.

Do what you can, with what you have, where you are, to make things better.

For one person. Then two, then three, then ten, then a hundred, then one thousand — and so on, until you can go no further.

Create joy, one person at a time. Start with yourself.

 

That sounds selfish, doesn’t it? Start with yourself? Isn’t this life about service to others? It is, but in order to serve others, you must first take care of yourself.

Sleep right, eat right, get to the gym. Get on the pull-up bar. Get on the barbell. Make the ground move fast beneath your feet. Get your body right, get your heart right, get your head right. Create joy within yourself. And then spread that joy.

When people notice your life is better — that you’re happier and more fun and full of more energy — tell them why. Tell them it all started with the pull-up bar, and the barbell, and the clock. Tell them about this crazy thing called CrossFit. Let them try it too.

Create joy. And watch the light spread, here, there, everywhere. It’s totally sappy and stupid … and true. Get out there and make joy happen.

“The MAGIC is in the movement, the ART is in the programming, the SCIENCE is in the explanation, and the FUN is in the community.”-Founder, Greg Glassman

Thursday’s Workout

Teams of Two-

5 min Wallball
Rest 1 minute
5 min Chin up
Rest 1 minute
5 min Diamond Pushup

-Score Total Reps on each station

…coming up Friday

5 rounds-
5 Burpees
10 BB Overhead Squat
15 Med Ball Cleans