Categorized as: EVENTS

6 Weeks of SEALFIT complete!

In our first ever SEALFIT program we weren’t sure how it was going to go. Of the 19 athletes that begin the program only 15 made it out. We didn’t set out to produce world record times or strength numbers rather we wanted to develop the SKILL of mental toughness. We didn’t keep score and we did everything as a team. We finished each 2 hour session with a 40 min Hero workout.

To all that graduated on Sunday. I guarantee you if you follow the concepts that we taught about mental toughness you will be better, tougher, and more loving person because of it!

We can’t wait to do it again!

To those who are interested in SEALFIT coming up in August. Here is some info to get you excited about SEALFIT training…

MISSION

Our Mission at SEALFIT is to develop mental toughness and promote spiritual growth in our clients – changing their lives and the lives of those they touch in the process.

STAND

The world is unpredictable and chaotic. Destiny favors the prepared (in mind, body and spirit). Hard physical training, proper nutrition, and strong values are foundational to living a good life. Personal Growth encompasses the whole person: physical, mental, emotional and spiritual. We believe that there is an athlete and warrior within everyone.  Leadership is best shown through example. We use what works and discard what doesn’t. We innovate. We treat everyone with respect, encouragement, and sometimes, tough love. The defining attributes of SEALFIT leaders is an unconquerable spirit, a burning desire to better oneself, and service to your teammates and communities

VALUES

  • Loyalty – to our family and our team
  • Service – to others before self
  • Honor and integrity – in public as well as in private
  • Leadership and followership – we must be good at both to be effective at anything
  • Responsibility – we take it for both our actions and those of our teammates
  • Discipline – the only easy day was yesterday
  • Innovation – adapt, improvise and overcome

SEALFIT is demanding, but extremely effective, fun and scalable to meet the needs of both beginners and advanced trainees.

sealfit_final

(SEALFIT graduates)


 

Tuesday (June 3, 2014)

CrossFit

A. Back Squat 5 x 3

Week 7 of 10

B. 10-9-8-7-6-5-4-3-2-1:

KB Swing (71/53)

100m Run

(10minute cap)

 

Boot Camp

10min AMRAP:

  • 200m Run
  • 20 KB swing (light/partial)

Discussion Topic: What are Macro-nutrients?

 

…coming Wed

CrossFit

A. Clean & Jerk 80-90%

Week 7 of 10

B. 3RFT:

500m Row

12 Deadlifts (body weight)

21 Box Jumps

Answer these Questions…

FREE T-shirt to anyone who can answer these questions. Test out with one of the coaches. If you can’t you should probably think about coming this Saturday. Just sayin…

  1. Where does the term Paleo come from?
  2. What are other names for Paleolithic-style Diets?
  3. Are these Paleolithic-style diets all the same?
  4. What’s the common thread among all of these Paleolithic diets?
  5. What other foods are avoided on a Paleo diet?
  6. What about whole grains? I thought those were good for you.
  7. Are there any exceptions in the Paleolithic Diet?
  8. What cooking oils are encourage on a Paleo-style diet?
  9. What about saturated fat? I thought that was bad for you.
  10. What do you eat at restaurants on the Paleo Diet?
  11. Is the Paleo Diet low-carb?

 

**If you struggled to answer the following questions, I think it’s time you brush up on your Paleo skills. I guarantee it’s why you’ve stopped losing weight or continue to struggle in class. Just sayin!


Paleo Talk Flyer


 

Thursday (May 22, 2014)

A. Snatch 50%-Speed, Aggressive, “Get nasty with it!”

Week 5 of 10-Deload

B. For Time:

  • 50 OVH Squat (Bar/PVC)
  • 50 DB Snatches (35/20)
  • 50 Situps (butterfly)
  • 50 DB Box Step-ups (35/20 in each hand)
  • 500m Run

(15min Time Cap)

 

…coming Friday

A. Push Press-50% 5×5

Week 5 of 10-Deload

B. AMRAP 15 minutes:

  • 300m Row
  • 150m Farmers Walk
  • 10-20 TTB

6 Week Boot Camp Starts June 3rd!

CrossFit Naples– Boot Camp- was created to help people overcome the first obstacle to getting fit and joining a gym… and that is confidence! Our upcoming Boot Camp will put your friends and family on the fast track to their fitness goals.

Why should your friends and family sign up?

There are a ton of people who think they aren’t in good enough shape for CrossFit. THIS PROGRAM IS FOR THEM! They can learn the basics of proper technique, gain confidence in their ability, and springboard to a lifelong journey in pursuit of better health!

Spread the word and don’t let your friends miss out. Send them to our Boot Camp page here!

Fine Print:

  • Summer! Season is over, use your extra time towards your health. First day of Boot Camp is June 3rd.
  • Mornings at 7am ONLY. Every T/TH get your day started right with a stimulating and rewarding WOD (Workout of the Day).
  • Linear Progression. Our program builds upon previous movements and skills. You’ll be learning and practicing new skills each day. When you finish your last class, you’ll look back on the earlier workouts and scoff at their beginner-level difficulty.
  • Price! $100 for six weeks. No other fees. If you’re a former member, receive a 10% discount. That’s less than $10 per class!
  • Professional Coaches. Last but not least, our coaching here at CF Naples is held to the highest standard. It is our passion and profession to help you achieve your goals.

Download Flyer here

If you have any questions, email Kirk@crossfitnaples.com or Call 239-263-8122. Or just sign up them up here.

Boot Camp


Saturday (May 17, 2014)

A. Press 5 x 2

Week 4 of 10

B. AMRAP 10:

  • 5 Hang Power Snatch (75/55)
  • 6 Push Up (hand release)
  • 7 Box Jumps (24/20)

Tips and Tricks:

  • Keep weight light to stay unbroken on P.S.
  • Step down on all box jumps

 

…coming Monday

A. Floor Bench-50% of 1RM for 5 sets of 5

Week 5 of 10-deload

B. EMOM 16:

  • Odd: 3-5 Weighted Burpees
  • Even: Max Rep Anchored Sit ups or TTB
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