Categorized as: CF Naples


It’s no secret that accidents happen from time to time when weightlifting. Someone is trying to move heavy iron and, unfortunately, at times little things can go wrong. My goal is to minimize silly errors seen in our classes by addressing some super basic, but at times overlooked, rules when weightlifting.

Using Clips

Clips are there for your safety people! Use them! The last thing you need to worry about while going for a clean and jerk is whether or not the plates are going to stay on your barbell. It can be a serious danger to you as well as your fellow lifters if your barbell isn’t contained, so be smart and clip up!

Don’t Clip Your Bench Press

This is the only lift that I would recommend NOT using clips for. Here is an example as to why this would be. So, let’s say you are going for a one rep max bench and your spotter is having a hard time assisting you out of the bottom of that failed press. If your bar is clipped up you might become a pancake under that barbell, helpless and without an escape route. Now, if your bar DIDN’T have clips, you could slightly tilt your barbell to one side allowing the plates to fall to the floor thus releasing you from captivity.

Unloading Your Bar from a Rack

It is so important to unload your barbell with caution! Now this one is not necessarily a problem for a lighter barbell but most definitely is a problem if you are trying to unload heavy loads. People will make the mistake of unloading one side of their barbell completely and leaving the other side fully loaded. As I said before, this isn’t a problem at a lighter weight, #95 for example, but is a huge safety issue at #255. If you unload one side of your barbell and keep heavy weights on the other side you are creating a very dangerous situation. The barbell could potentially fall towards the loaded side and depending on how much momentum that barbell gets it would be a super unfortunate situation if anyone was standing near! Keep in mind the strong pull of gravity and unload your barbell with care! Read More…

5 Simple Ways Mentally Strong People Deal With Stress

Stress is something that everyone feels, regardless of who you are. It is a natural part of being human.

The unfortunate part is that if you let your stress get out of hand and let it dominate your life, you’re likely to suffer from a slew of negative health effects, like high blood pressure, and more serious conditions like depression, anxiety disorder, and substance abuse.

Don’t let your stress lead you down a destructive path. Use these five tips from the mentally strong to overcome your stress:

Acknowledge that stressful things will always happen

Even the best laid plans of mice and men often go askew, as Robert Burns would say. Meaning, you can plan all you want, but at the end of the day, sometimes life throws you a curveball the likes of which you’ve never seen. Know that you can handle anything that comes your way; see stressful situations as opportunities to overcome adversity. Read More…

The intent of a dynamic warm up

I get many questions from clients asking why I prefer not to perform static stretches and foam rolling prior to their training sessions and my answer is always the same: because I do not want to relax the musculature. Rather, I want to activate musculature and get the body primed for diverse movement patterns. Two of the major goals of a warm up should be to increase core body temperature and tissue blood flow, and to stimulate joint lubrication.

I often assign what I call the “Dirty Thirty” to my clients. They know all too well what this is and are now well trained to perform this task prior to the beginning of our session. It is simply 30 calories on the assault bike where the first fifteen calories are performed at moderate intensity and the second fifteen are performed at a slightly higher intensity. By the time they are done with their “Dirty Thirty,” they have broken a sweat, they have increased blood flow, and they have some joint lubrication.

By moving specific tissues and joints in the body, they become lubricated in what we call synovial fluid. This helps to enhance fluidity in movement and minimize stiffness. I have a silly analogy for you guys. For the sake of this analogy I want you all to think about frozen chicken for a second. When you first take it out of the freezer, it is very stiff and not very pliable. If you immediately strive to move the pieces, you risk ripping apart the chicken and making a mess, or worse injuring yourself. However, if you thaw the chicken by placing it in some hot water, the chicken has a little bit of lubrication and moves a bit easier. Read More… 

Tempo Run

A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.


By increasing your LT, or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

But to garner this training effect, you’ve got to put in enough time at the right intensity.


To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  • Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  • Heart Rate: 85 to 90 percent of your maximum heart rate.
  • Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  • Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be. Read More…

You Can Now Call Us Naples Strength & Conditioning

Since the days of training clients out of my sisters garage over 6 years ago my vision has always been to use CrossFit and it’s methods to get others in shape; look better and feel better. Today our vision remains the same.

As the years went on what I came to realize was that as CrossFit got bigger there were many stereotypes that I would hear about that just weren’t true. In alot of the Introductions that I completed many would admit to the fear of getting hurt or CrossFit being “too intense” for them. As time went on we knew that if we didn’t offer multiple services to suit clients needs we would lose them all together. This is the reason the Masters Program and our Boot Camp programs were created. Since then we have extended our program even more to Kids, Personal Training, and Weight Loss Consulting.

We went even further to adopt a reservation system. There were some growing pains in the beginning but after working out the kinks it has been the single most important decision we have made to the quality of coaching and culture of our gym.

As our company continued to mature and grow we felt like we were providing more than just a fun-intense group class that people loved coming to a few days a week. What we came to realize was that we are a community of like minded individuals who offer multiple services to suite anyone who is willing to get fit and improve the quality of their life.

What this re-branding will allow us to do is open the conversation to prospective clients who initially were intimated by the word CrossFit. This will give us the opportunity to cast a wider net to those who want to get in shape but just might too “afriad” to try CrossFit initially.

At the end of the day, getting in shape is one-half of the goal. The true essence of wanting to get in better shape is because you believe by losing weight and improving fitness you would become a happier person. Naples Strength and Conditioning opens the door for people to make that decision no matter what program they chose at our facility.

4 Hip Flexor Stretches to Relieve Tight Hips

The most common complaint we hear from our members is “my hips are so tight.” The response is always, “Here, try this hip flexor stretch.”

Why are everyone’s hips so tight?

Take a step back and think about where you spend most of your day. If you’re a young athlete, you probably spend most of your time at school or maybe work or practice and  even a little time at home, if you’re lucky. Now think about what position your body is in during those periods. I would bet that you spend most of your day sitting down. You may walk to class or run in practice, but the majority of your day is spent in a seated position.

So, who cares right? Wrong. Everyone has seen that little old man walking with a cane, hunched over almost to the point of staring at the ground. Do you think he always walked like that? I’d bet you he didn’t. Maybe he had an injury that never healed properly, or maybe after spending years and years in a similar position, his body became tighter and tighter until eventually he ended up bent over.

Repetitive motions over time can change the positioning of your body.


When a muscle contracts, it shortens. Take the biceps for example. Without getting too technical, the biceps are attached at the forearm and shoulder. When your biceps contract, they shorten and bring those two points closer together. When you rest, the muscle returns to its normal length, and the two points move farther away. Constantly contracting your biceps over a long period of time would cause them to get shorter, even at rest.

Why Are My Hips Tight?

Apply the above concept to your hips. When you sit, your hips are in a “flexed” position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below. Read More…