Blog – CrossFit Naples

Top 5 Areas You’re Probably Not Foam Rolling


Foam Rolling has become about as trendy as skinny jeans lately, and I don’t hate it.

I’m a big believer in foam rolling, even though there is not a large amount of research to back it up. I’m a believer because of anecdotal experience, both from myself and from the athletes that I treat on a daily basis.

Foam rollers are a tool used by many fitness enthusiasts and professionals, and essentially help you to perform a technique called myofascial release on yourself.  (Note: When using a foam roller, you are not stretching the muscles. Common misconception.)  The theory, in a nutshell, is that the fascia (connective tissue) that surrounds all of our muscles, can get bound up with scar tissue and adhesions from daily use, movement patterns, etc. The foam roller is a tool that can be used to loosen these adhesions, allowing your muscles to move more freely throughout their range of motion. Again, the research is not really there, but I’ve had good results. So until I stop getting good results, I’ll continue to use it and recommend it.  Read more…

Saturday, August 1st, 2015

A) 10 Minutes: Handstand Push Up/Holds

B) 20 Minutes as Many Reps as Possible:

  • 1 Mile Run
  • 5 Minutes Max Double Unders
  • Time Remaining Max Parallette Push Ups

(RX- feet on green box)

coming Monday…


A) 10 Minute Dynamic Warmup

B) “Cindy” 20 Minute AMRAP

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

Score total rounds and reps (Rx’d or scaled)

C) 50 MB Anchored Situps

5 Training Traps You Need to Avoid


We often write that training in CrossFit is a never-ending journey. You strive towards achieving your goals, but even when you meet them, you immediately set yourself new objectives for the future. There’s always more weight to be moved, more reps to be hit, you can always move faster and for longer. Fitness is a never-ending journey. But because it’s a journey, it’s easy for a traveller (or an athlete) to get snared in various pitfalls along the way that stop them in their tracks, send them down the wrong path or even make them regress in their fitness. As such, we must be wary of these common training traps that athletes fall into.

Jumping from program to program
Legendary powerlifter Ed Coan once said that his ‘program’ was called ‘getting stronger’, and that was the only program he ever followed. If the programming you’re following is getting you positive results, why change things? Keep doing what you’re doing! Of course, many CrossFitters will stick to the programming on offer at their box, and trust in its variance and effectiveness to help them reach their goals. However, many athletes take advantage of open gym hours and choose to follow different programs that are easily accessible online. And there are a plethora of programs out there: squat programs, gymnastics programs, Olympic Weightlifting programs, running programs, swimming programs—the list is endless. Now, sometimes having too many choices is a bad thing. Like a kid in a candy store, it’s easy to get distracted by all the programs that are available to you.  Read more…

Thursday, July 30th, 2015


A)  Chin up for Quality (10 Minutes)

B)  12 Minute Running Clock


  • Thruster (95/65)
  • Wall Balls

With Remaining Time Run as Much Distance as Possible

SCORE: Total Distance (in meters)

coming Friday…


A)  15 Minute Dynamic Warmup & Mobility

B)  20 Minute Running Clock: Build up to a Heavy Set:

1 Squat Snatch, 1 Hang Power Snatch, 2 Overhead Squats

C)  Cash Out: Coaches Choice

See complex here

3 Reasons to Cool Down After Your WOD


Many people dismiss the cool-down as a waste of time, or simply unimportant. But if that were the case, then why is that we see Games athletes spending time on the aerodyne (a training bike that uses air resistance) immediately after the event? I witnessed several athletes making their way back to the rower after the Triple 3 event at this year’s Games to spend five to ten minutes rowing at a controlled, steady pace. The truth is that performing a cool-down after a workout is just as important as warming the body up in preparation for exercise. But why?

Benefits of cooling down
It is firstly important to note that a cool-down is different from active recovery. A cool-down consists of the actions taken immediately post-WOD while you are still at the box. ‘Active recovery’ means the steps you take to recover from a workout when you return home or on the day(s) following exercise. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them – as well as the capillaries, veins, and lungs – needs to be flushed out before you rest.

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a strenuous workout, your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process.  Read more…

Tuesday, July 28th, 2015


A)  True Negative Pullups 5×5

B)  3 Sets: 2 Minutes Each

  • 5 Burpees
  • 5 Clean and Jerks (155/100)

Rest 2 Minutes: Pick up where you left off

coming Wednesday…


A)  Teams of 2:

Partner A: Row (at steady state)

Partner B: 20 Deadlifts (180/125)

Keep DL Reps Manageable

B)  Teams of 2:

Max Rep Perfect Pushups (10 Min Cap)