Blog – CrossFit Naples

Athlete Spotlight: Judy R.


Hometown:  Fairbanks, Alaska

Age: 55

Profession: Retired

What did you do for fitness before CrossFit?  Tennis, walking & riding bikes.

How did you first get exposed to CrossFit? I friend told me she was going to the masters class, sounded safe. I’ve done other exercise classes with younger kids and have hurt myself.

What was your first workout and how did it go?  We carried weights around the outside of the warehouse.

How did you feel after? Yes couldn’t wait to come back

Favorite CF Movements: The endurance builder sections,

Least Favorite Movements: Push-ups

Favorite Cheat Meal: Deep fried halibut & french fries

Favorite Paleo Meal: We eat a lot of fresh salmon, halibut & moose meat that we bring down from Alaska. So any one of those with fresh green beans.

What’s one thing that most people don’t know about you? I shot a moose 2 years ago.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I’m standing up straighter and see mussel lines in my arms and legs. Oh and my tennis game is much better.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? My commitment to myself is back to being a priority. I lost that the past few years.

Any advice for people just getting started or new to CrossFit? Go slow, you’ll hurt some days, but it’s a good hurt.

What are your hobbies, interests and/or talents outside of CrossFit? Camping and hiking in Alaska, but not here. I hate snakes.

Saturday April 25th, 2015:


  • 30 Snatches For Time

At the 10 Minute Mark:

  • 400m Run Sprint

At the 15 Minute Mark:

  • 30 Clean and Jerks for Time

coming Monday…


  • 800m Run
  • Find 5 Rep Press Max

At 15 Minute Mark:

  • 800m Run

Lexie’s Success Story!


We all have our own story on how CrossFit has changed our lives for the better. Today we are giving a special shout out to one of our most inspirational members to date, Lexie Ward.

“Today marks my one year anniversary since starting CrossFit and my decision to stop making excuses. What a year!!!!!! Between losing weight and gaining 20 pounds of muscle, my favorite change has been transforming my mind. I no longer think I can’t do things, or it seems too tough. I woman up, and MAKE THINGS HAPPEN for myself! Thanks for cheering me on on along the way!”

 Thursday April 23rd, 2015:

A) Overhead walking lunge practice:

  • 5 mins practicing with plates
  • 5 mins with med balls
  • 5 mins with 1 arm kettlebells

B) 10 Minute EMOM:

  • 10 KB Swings with 2 sec pause at the top

(Rest 3 Minutes)

C) 10 Minute EMOM:

  • 20 Wallballs RX (15 modified)

coming Friday…

A) Deadlift heavy 3 Rep touch & go

B) Teams of 2:

  • 100 Ring Rows
  • 150 DB Push Press (40/20)
  • 100 Burpees

Recovery Finances


Budgets are a necessary and essential to a healthy bank account. It’s the only practical way to get a grip on your spending – and to make sure your money is being used the way you want it to be used. Creating a budget generally requires three steps:

  1. Identify how you’re spending money now.
  2. Evaluate your current spending and set goals that take into account your long-term financial objectives.
  3. Track your spending to make sure it stays within those guidelines.

This metaphor is a great way to teach the problem with under-recovery. With this current point system- the average CrossFitter works-out 3 days a week. That is a debt of  30points (ie -$30) because exercise as much as we love doing it is a stressor. Add another 3 tough training sessions for the week and this individual is minus 60 points in debt. I don’t know about you but that is not a bank account that I would be proud to show my mom.

Unfortunately, this is the reality of many athletes. They understand the importance of a tough fitness regimen but they lack the understanding of the importance of recovery and how it can improve their overall credit. Eventually this debt catches up to them in the form or tight, overused or strain muscle. Even worse it can cause injury in the long run. Its only when these issues hinder them from training that they begin to deal with the root of the problem.

I believe if we take this concept of “Recovery Finances” more seriously as we do our own bank accounts we might see improvements with these nagging tight shoulders and hips. The beauty of these forms of credit is that they can increase your deficit in half the time. Getting 8 hours of sleep+ a contrast bath + a Tens Unit session, all in one day you have a credit of 13 points back into your account. Now imagine doing things like this every night.

Our goal as in budgeting is to “make more money than we spend”.  I’m not saying its easy. It’s a constant pursuit to “balance the books” but if you set daily goals to improve your credit I guarantee  money in the bank!


Tuesday April 21st, 2015:

“The Chief” 5 Sets 3 min AMRAP:

  • 3 Power Cleans (135/95)
  • 6 Push ups
  • 9 Squats

(Rest 1 min between rounds)

coming Wednesday….

A) Squat Clean build up to a heavy 1 Rep (not max)

B) Round 1: (3 Minutes each)

  • Row for Calories
  • Burpee Box Jumps

Round 2: (2 Minutes each)

Round 3: (1 Minute each)