Monday, October 31, 2011

Halloween Hero

Workout:
100 m sprint
10 pull ups*
100 m sprint
10 burpees
Rest 30 s
10 RFT (includes rest)
*rx+ subs 3 mu

One way to get all the attention is to show up for the Costume Wod 2 days later. . .

Erica

But Kevin and Kate were  just too cute not to mention . . .

Kevin (L), Kate (R)

Saturday, October 29, 2011

Halloween Horror I

Warm up:  400 m run tmu of burpees/ball slams

Workout:
Teams of 4-6

4 min AMRAP at each station

Walk the plank:  team carries pole 200 m and then as many mb push up as possible
w/ feet on pole and hands on ball.  1 pt ea push up to ball, 1/2 pt ea half push up

Whellbarrow race:  50 m (2) counts as 5 pts

Hairy Scary Farmer’s Carry:  50 m farmers carry and 10 db clean and press  35-45#/20-30#
ea cl n pr is 1 pt

Boo Burpulls:  20 burpull buy in then as many goblet squats as you can 70-75#/50-55#
ea sq is 1 pt

Costume Run:  2 laps holding hands as a team.  If you let go at any point, entire team must drop and do 10 burpees.
This last station is not an AMRAP

 So many awesomes costumes and pics to display, coming soon to the Gallery. . .

Friday, October 28, 2011

FEARday

Warm up:  200 m row, 10 swings 50#/30#, 10 push ups

Skill/focus:  BO Row, DB Bench Press
1 x 8, 1 x 5

Workout:
5 db bench press as hevy as you can
5 db bo row, same weight
EMOM for 10 min
3 min rest

3 db lunges per leg 55-60#/35-40#
21 du’s
AMRAP in 12 min
Post emom db’s used/rds for score

Flexibility is key to any kind of workout

A few weeks away from her next figure competition, Janet Cramer Carelli is meticulous with the not-so-little details of life.

Workouts get tracked, food gets weighed, measurements are taken.

Between dead lifts and dieting, Cramer Carelli uses yoga to keep calm and carry on.

She wasn’t always so obsessed with lifting weights, nor would you find her in a Zen-like mental state.

On Sept. 13, 2001, her blissful family life came to an abrupt end.

At 26, she found herself the widowed mother of a toddler when her husband, Eric Cramer, died of a heart attack at 32.

“My whole world just shattered,” she says.

The long-distance swimming she was doing suddenly didn’t provide the same kind of solace – nor did she have the time for it as a single mom.

“I was just kind of lost, and I needed some kind of efficient workout,” Cramer Carelli says.

Power yoga gave her strength and a newfound flexibility. She found refuge in it, eagerly taking classes and workshops. She started teaching yoga in 2003.

Five years later, she was itching for something different.

“I got to the point where I was kind of tired of my own voice,” Cramer Carelli, 36, of Carrollwood says. “I couldn’t take enough workshops to keep doing something new.”

Enter CrossFit, an intense workout style filled with Olympic weight-lifting techniques, gymnastic-based strength moves and an “if it doesn’t kill you, it makes you stronger” attitude.

She now works as a CrossFit coach and personal trainer about 15 hours a week, along with home-schooling her 5-year-old daughter, Mia.

She still teaches one yoga class a week at the Northdale YMCA, but her focus has shifted.

Approaching 36, and urged on by her trainer, CrossFit Jaguar owner Paula Jager, she decided to try an unlikely pursuit for many yogis: a figure competition.

With only eight weeks to prepare for her November 2010 debut at the Grace & Physique Tri-Fitness Challenge in St. Petersburg, the thought of having to show off toned, defined muscles in a teeny-weeny bikini under a spotlight would have any woman stressed out.

“I appreciate the fact that I was really immersed in yoga for a long time,” Cramer Carelli says. “You’re on these strict diets and you’re so focused on this one day, that sometimes there are restless nights just because the mind is racing.

“The mindfulness meditation teaches you to stay ever present,” she says. “When you get to that point when you’re hurting yourself to get ahead, you notice it, and you scale back when you need to.”

She’s gearing up for another figure competition in just a few weeks, and has found that one discipline informs the other.

“I think that CrossFitters have come to realize that flexibility is key, and they get a little more out of things when they drop the Type-A attitude,” Cramer Carelli says.

And yogis? Well, they could stand to use a little more weight-resistance in their lives.

“Jump squats and plyometrics will bring their range of motion to different place,” Cramer Carelli says.

Maybe those two worlds aren’t so incompatible after all.

Daniela Velázquez’s yoga column appears every other Saturday in 4you. She can be reached at dvelazquez@tbo.com. Catch up on past columns at TBO.com, search: Yoga. Or follow her athletic adventures on her blog, endorphinated.com.

Thursday, October 27, 2011

Man Up

Warm up:  400 m oh run, 15 push ups, 15 box jumps

Workout:
w/ a partner (one works, one rests)
8 ea side mb crossover push ups/250 m row
4 RFT
Rest 5 mins

w/ your partner
90 s to run 1 gasser and amrap of box jumps
in time remaining
4 rds for max reps

Finisher:  50 abmat sit ups w/ 20#/14# ball thrown at 6 ft target
Post time/rds for score

Croix at 19 lbs

We humans aren’t the only ones that benefit from a Paleo or Primal diet and lifestyle. . .

Nicole had an epiphany regarding her cat that she would like to share:

“I have a 13-year old cat named Croix who was diagnosed with Diabetes several years ago. At that time, she tipped the scales at 19 pounds (see pic)! Admittedly, I wasn’t mother of the year when it came to keeping my cat’s weight in check. After years of buying the super-expensive, “low-carb”, prescription dry food that my vet insisted she needed, her condition continued to get worse until she finally had a serious episode in June which nearly cost her her life. At that time, she had stopped eating and was very weak. Out of options, the vet said to try and feed her tuna fish (which she ate) and then moved her temporarily onto a wet food which is basically all protein. She loved the wet food so I kept her on it. Two months later I noticed her blood sugar was abnormally low, so I stopped giving her insulin. I took her to the vet, we monitored the situation, and I can proudly say that another two months later she is officially diabetes-free (and now only 12 pounds).

And look at her now!!

“So I thought: Did Paleo cure my cat’s Diabetes? Well, maybe not exactly. However, if I had just feed her a diet closer to her natural diet all along, we probably wouldn’t have had this problem to begin with!”

And just how does Croix get in her exercise?

By doing burpees for sliced chicken of course!

Wednesday, October 26, 2011

The Bear Complex

Warm up:  2 rds of the bear complex w/ light weight

Workout:
1 power clean
1 front squat
1 push press
1 back squat
1 bn push press
That is one rep, do that 7 time for 1 round

Do 5 rounds total working up to your max

The complex is not for time.  It’s for strength & tenacity.  Rest as much as you need between rounds–you
just can’t put the bar down during a round.
Score is highest weight usedfor a round in which the bar was not put down

We are so proud of our Kate and her performance at the Suncoat Triathlon this past Sat–her very first.  Thank you Kate for the beautiful testimonial. . .

“I just wanted to give you and CF Jaguar a huge thank you. Since I joined the gym in September of last year my life has changed. My mind and body has transformed in a way I would have never thought it could.

Yesterday at the triathlon I came in at 1 hour and 34mins. I came 26 out of 56th for my division. Overall I came in somewhere around  500th place out of 1000. I am shocked. My goal was 1:30 and I am already planning my next one so I can meet my goal. That is something cross fit has taught me. To keep going until you achieve what you want. CF has also taught me endurance. During the race I just kept going and pushed through the pain and kept moving on to the next event. I am not happy with my swim time and I went into the race with swimming as my best event. However I was not prepared for the cold water and the even colder air. When I jumped into the water. The cold and adrenaline got the best of me and I had a really hard time breathing. It took me several minutes to get moving. For a split second I thought about waving down a lifeguard for help, but I knew I could push through it. Just like how I was taught at CF to push through any wod. I knew I could calm down and I did. What I am really happy about is my run. In July I did my first 5k and came in at 39 mins. Yesterday my 5k time was 34 mins. I am shocked I shaved off five mins. Especially with having to swim and bike before.

I give you and CF full credit on this achievement. I went into the race not working on my run because I have already excepted my running ability. I only worked on running at the gym. Now that the race is over I am excited to give my full attention to tough mudder. I am excited to see how far I can push my body and I am more excited to see the results.

Thanks again for everything Paula! I couldn’t have done it with out you, the gym, and the support of the members at CF Jaguar. It is not just a gym,but a family where we all want to see each other succeed.”   Kate

Tuesday, October 25, 2011

Helen

Warm up:  600 m run, 15 burpulls

Workout:
Helen
400 m run
21 swings 50-55#/30-35#
12 pull ups
3 RFT
Rest 5 to 10 mins

2 x max meters in 4 min
3 min btwn
Post Helen time/total meters for score

Kip, kip and away. . .

Great job on kipping today Nat!  And to Cynthia with 3 dead hangs on the purple yesterday, controlled negatives included!   And to numerous others for the great strides that have been made in our pulling efforts–I am very impressed with everyone’s progress. 

For both newcomers and veterans alike we will be having a Kipping Clinic on a Tuesday, Nov 8th at 7:30 pm to work on kipping form & technique and the more advanced Butterfly kip. 

Halloween Horror WOD:  this Saturday Oct 29th, wear a costume to both the 8:30 am and 9:30 am class.   We have a very fun workout planned:)

Monday, October 24, 2011

Man Down

Warm up:  400 m row, 2 x:  5 db snatches 30#/20#, 10 swings, 5 mb triceps push ups

Workout:
Weighted pull ups 5. 5. 3. 3

5 deadlifts 275#/185#
10 burpees
5 RFT*
*8:00 min time limit:  goal is to pick a weight (that means scale if necessary)
that allows you to complete in under 8 minutes
Post 3 rm/time for score

The photos are coming in . . .

Again would like to congratulate Robbie H for his outstanding performance in his first Men’s Obstacle Course competiton on Sat with a blazing time of 48 on the course for 3rd place and a perfect score in box jumps!

Saturday, October 22, 2011

25 in 25

Warm up:  200 m run, 200 m backwards run, 2 rds of 10 walkout push ups and 10 swings 50#/30#

Finish as many exercises as you can in 25 minutes. . .
25 burpees
200 m run
25 push ups
200 m backwards run
25 sdhp 75#/55#
100 m carioca
25 chin ups
100 m side shuffle
25 weighted jumping jacks 20#/10#
100 m carioca
25 ball slams
200 m run
25 sits ups
200 m run

Score is total # of exercises completed (a complete time through would be a score of 7—you must complete the run/drill to get credit for the exercise)

What a beautiful day

Congratulations to all our athletes today. . .

To Coach Mike Goodrich and Robbie Holsopple for their excellent performance in their first Men’s Obstacle Course Competition at the beautiful Tradewinds Resort

To Kate Velinksy for her triathlon debut and awesome performance at the Suncoast Triathlon at Fort DeSoto Park and veteran Carol Ann Jenkins (who PR’d yet again in her 9th tri and all time best)

Great job everyone!!

Friday, October 21, 2011

Hard Boiled Legs

Warm up:  4 x 5 of pvc pass thrus, ohs, lat lunges(ea), mtn climbers

Workout:
Back Squat 3. 2. 1. 1

bw back squat
AMRAP in 4 min

c2b pull ups
amrap in 4 min
Post 1 rm and # reps ea for score

Dominate!

Good luck to our athletes competing in tomorrow’s Suncoast Triathlon at Fort De Soto Park. . .

-veteran competitor Carol Ann Jenkins, this is her 9th race and she continues to smash PR’s!
-novice competitor Kate Velinksy with her first tri–look for her to make quite a splash as her training efforts were most impressive
- Avena, another verteran who continues to improve tri after tri

What can I say?  It’s the training, it’s the attitude–it’s who we are. . .

Thursday, October 20, 2011

Grrrrr!

Warm up:  3 mins of jumprope (singles or doubles), 2 mins of hs skill work

Workout:
Tabata press @ 60% 1 rm
for max reps
rest 3 mins

sprint 100 m
bear rawl 50 m
crab walk 50 m
tire drag 50 m
4 RFT

Tough Mudder Group Run:  this Sunday, Oct. 23 at 9:00 am on St Pete Beach–Gulf Blvd at 47th Avenue. There is a traffic light at the entrance. Right across the street from the Dolphin Village Shopping Center.  Parking  http://best-of-st-pete-beach.com/st-pete-beach.html  Meet on the beach, we are running a 5 K

Sunday Yoga:  will be at the above location at 10:00 am.  There will be no yoga at the box this Sunday only.

Good Luck Coach Mike & Robbie as they compete tomorrow and Sat in the Men’s Obstacle Course Competition at the Tradewinds Resort on St. Pete Beach.  Please come out and support our athletes as they blaze through the course.