Categorized as: CF Naples

Weightlifting Do’s and Don’ts

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…

Protein French Toast


  • 3 slices of low calorie (light) bread
  • 1 scoop of whey protein
  • 8 ounces of liquid egg whites
  • 1 tbsp sweetner
  • Optional:1 tbsp cinnamon


1. Heat non-stick pan on medium heat.
2. Combine egg whites, whey, and sweetner together and whisk until well mixed.
3. Place one piece of bread in the liquid for about 1 minute, then flip to let the liquid absorb into the other side. Repeat with pieces 2 and 3.
4. Cook on medium heat 2-3 minutes, or until golden brown.
5. Top with fruits, cookie butter, etc.

Nutritional Facts

Serving size: 3 pieces of cooked French toast
Calories: 292
Fat: 1 gram
Carbs: 28 grams
Fiber: 9 grams
Protein: 45 grams(1)

Origins of CrossFit

Technically, CrossFit as a company may have been born in 2000, but one could say its roots were planted years earlier, when founder Greg Glassman was a teenage gymnast. Like many other teenage athletes, Glassman wanted to be stronger. And so, he turned to dumbbells and a barbell and found he could get stronger than any other gymnast he knew, most of whom were working with bodyweight only.

But Glassman didn’t have just one outlet for his athleticism. He also spent a lot of time cycling with a group of friends. Competitive natures being what they are, Glassman realized that he could crush his gymnast-only friends in weightlifting or cycling and out-tumble his cycling friends. In short, he could find a person who was better than him in one arena but not in all arenas. This realization prompted Glassman to ask a serious question: “What price are you paying for a certain expertise?”

CrossFit Culture

In many ways, that question lies at the heart of CrossFit training. The program’s “jack of all trades, master of none” approach defines the strategy it uses to achieve fitness. Glassman’s early athletic experiences directly influenced CrossFit’s goal of achieving “greater work capacity across broad time and modal domains.” In CrossFit’s view, the goal is not to achieve specialized abilities and fitness that applies to one particular set of movements, the goal is general physical preparedness.

The CrossFit ethos holds that adherents train to enhance 10 key physical qualities: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. This list may be well-known to the CrossFit community, but members of that community will be the first to tell you that it’s borrowed from Jim Crawley and Bruce Evans of Dynamax, makers of the medicine balls found in boxes across the nation. However, early CrossFitters understood that they could build these skills by incorporating movements from a variety of disciplines, including gymnastics, weightlifting and sprinting and high-intensity work in various forms. In addition, CrossFit also stresses repeatable, measurable results. There is heavy emphasis on specific weights, specific distances and specific movements over specific times. This allows athletes to make clear measurements of their performance.

Community Theory

In 1995, Glassman established a gym in Santa Cruz, Calif., and was hired to train the Santa Cruz Police Department. Until that point, his work had involved private training with individual clients. But as he began to get overbooked, he doubled up clients and found that not only could he make more money (charging a reduced rate to two clients still equaled more money per hour), but that those clients often enjoyed the group activity. By keeping the groups small enough, Glassman found that he could still offer individual attention to each client to ensure safe and effective training. Thus the CrossFit community was born.

CrossFit was formally established in 2000. The company’s first affiliate was CrossFit North in Seattle. By 2005, there were 13 affiliates. In 2012, a mere dozen years after the company started, there are 3,400 affiliates worldwide.

The History of the Workouts

From its early days, CrossFit sought to create workouts that simulated the feelings athletes and fighters felt during real competition. As Glassman described in a 2009 discussion, coming off a two-minute gymnastics routine in front of judges, you felt spent but had to look solid and strong or points were deducted. The short-duration, high-intensity workouts of CrossFit achieved that goal. Athletes often say that the workouts simulate the feeling at the end of a competitive event. Law-enforcement officers will describe a CrossFit workout as similar to a foot pursuit and fight with a suspect. Fighters will tell you that these Workouts of the Day are similar to the feeling of being in a fight. In fact, the WOD “Fight Gone Bad” was developed to mimic a mixed-martial-arts bout and was named by fighter B.J. Penn. Read More…