Blog – CrossFit Naples

Saddle Yoga Pose

Screenshot 2016-04-29 at 4.43.36 PM

  • A deep opening in the sacral-lumbar arch
  • Also stretches hips flexors and quadriceps
  • Excellent for athletes and people who do a lot of standing or walking [1]
  • Stimulates the thyroid if the neck is dropped back
  • If the foot is, or the feet are, beside the hips, this becomes a good internal rotation of the hip.


  • If you have a bad back or tight sacroiliac (SI) joints
  • Knees can be tested too much here
  • Ankles can protest
  • Any sharp or burning pain here, you must come out!

Getting Into the Pose:

  • There are several options for coming into this pose. Start with simply sitting on the heels and notice how this feels. If there’s pain in the knees, skip this one. If your ankles are complaining, try a blanket under them or skip the pose. Lean back on your hands, creating a little arch to the lower back. Check in with how this feels. This may be it for you today! If you can go further, come down onto your elbows.
Alternatives & Options:

  • If this is too deep for the lower back, do the Sphinx pose.
  • You can also straighten one leg for Half Saddle. You can bend the straight leg and place the foot on the floor (note pictures). A deep variation is to hug the top knee toward the chest. That can get quite juicy. Read More…

The Overhead Squat Is a Punk: Advice From Experts on How to Make It Better


The overhead squat is a punk. It is one lift that vexes many new CrossFitters and weightlifters alike. Arms collapse, knees come forward, you go up on your toes, and sometimes it feels like your back muscles are about to snap.

You need a strong overhead squat for one reason – to complete the snatch. Although we use it in CrossFit workouts all the time, in reality, the overhead squat is simply one of the elements of a properly executed snatch. In order to snatch heavier weight, you need to be comfortable coming out of the hole with a lot of weight over your head. So we train the overhead squat in both CrossFit and weightlifting.

But as I said, this movement can be difficult and frustrating for many athletes early in their careers. And it’s not an easy one to coach because while as an athlete I may know the nuanced mechanics that have helped me master the movement, those cues are sometimes difficult to transfer to a beginner. It takes lots of practice with light to progressively heavier weights in order to get comfortable with this lift.

So in order to help both you and myself with the coaching of this lift, I assembled some highly regarded coaches from around the country and posed this question: “My overhead squat sucks. How can I fix it?” Read More…


Protein Bread

Mix together:
  • 1 1/2 cups of liquid egg whites
  • 2 eggs
  • 1/2 cup (one single serve package) of fat free Greek yogurt
  • 1/2 cup coconut flour
  • 1 scoop of protein powder
  • 1 teaspoon baking powder
  1. Preheat oven to 350
  2. Spray a round cake pan or 9×9 pan with non stick spray, pour batter in, bake for 30 mins.
  3. Cut into 8 servings.

Nutritional Facts: Macros: 11 protein/5 carbs/2.5 fat