Categorized as: MOTIVATION

Taking a Stand

mission statement is a statement of purpose of a company or organization. A vision statement describes its reason for existing. At CrossFit Naples we truly believe that getting in “shape” is just one part of the bigger picture. Our belief is that fitness is a journey that encompasses mind, body, and soul. We believe that feeling better because of improved health and fitness should make you a better person in and outside of the gym. In doing so you can help others feel the same way. Below is our mission and vision statement that can be found on our website. This is our goal for every single one of you.

Our Mission

We are a community driven, results oriented fitness facility.

Our Vision

We see our company as a community centered fitness facility. Our friendly membership base allows for our members and staff to consistently offer a non-threatening atmosphere to train. Above the superior professionalism that we maintain we believe safety to be number one on our list. We strive to continue to offer programs and services that can help our clients reach not just their health and fitness related goals but their life goals as well. While always reminding our clients to keep training fun.


More on Zig Ziglar and his uncanny ability to fire people up (here)

Saturday, July 12, 2014

2o minute AMRAP:

  • KB swing (53/35)- 30 reps
  • Run- 300m
  • Pullups- 20

…coming Monday 

A. Skill: Parallete Push ups

Week 3 of 6

B. Max Height B. J.

C. 90 seconds each:  2 sets-

  • Box Jump Overs (24/20)
  • Hand Stand Push Ups
  • Straight Leg Sit ups

Rest 90 seconds

The 10 Most Difficult CF Hero Workouts

Since its early days, CrossFit has been honoring service men who have given their lives in service of their country and communities.  From time to time, we will see a new Hero WOD released on  These WODs have a reputation for being much harder than your average CrossFit workout.  Many crossfitters suffer through the WODs as a way of honoring those who have paid the ultimate sacrifice.

1. “Arnie”

Difficulty: 90
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

2. “Luce”

Difficulty: 83
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats


Difficulty: 80
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

4. “Jag 28″

Difficulty: 79
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

*Difficultly Metric

This metric was created for each workout on Beyond to help users get a feel for how difficult a workout is. We took a look at the percentage of people who scaled each workout. Based on that metric here are the 10 most difficult Hero WODs. Read more here


Saturday, July 5, 2014

For Time:


  • Hang Power Snatch (105/75)
  • Medball Situp


…coming Monday

A. Skill: HS Holds (Tabata)

Week 2 0f 6

B. Teams of two: 4 RFT-

  • Row 400m
  • While partner performs max rep Bench at BW

10,000 hour rule

The 10,000-hours concept can be traced back to a 1993 paper written by Anders Ericsson, a Professor at the University of Colorado, called The Role of Deliberate Practice in the Acquisition of Expert Performance.

It highlighted the work of a group of psychologists in Berlin, who had studied the practice habits of violin students in childhood, adolescence and adulthood.

All had begun playing at roughly five years of age with similar practice times. However, at age eight, practice times began to diverge. By age 20, the elite performers had averaged more than 10,000 hours of practice each, while the less able performers had only done 4,000 hours of practice.

Ten thousand hours of practice is required to achieve the level of mastery associated with being a world-class expert — in anything. In study after study, of composers, basketball players, fiction writers, ice skaters, concert pianists, chess players, master criminals … no one has yet found a case in which true world-class expertise was accomplished in less time.

The psychologists didn’t see any naturally gifted performers emerge and this surprised them. If natural talent had played a role it wouldn’t have been unreasonable to expect gifted performers to emerge after, say, 5,000 hours.

Anders Ericsson concluded that “many characteristics once believed to reflect innate talent are actually the result of intense practice extended for a minimum of 10 years”.

It is Malcolm Gladwell’s hugely popular book, Outliers, that is largely responsible for introducing “the 10,000-hour rule” to a mass audience – it’s the name of one of the chapters

5 year old Nijee is a clear example of the potential of his ability. Already with a few thousand hours of deliberate practice under his belt. If he can maintain this consistency and not burn out in the process he has the potential of greatness. This can also be seen in 18 year old CrossFitters who have been doing CF since it’s creation in 2000. The limit of human potential has barely been tapped.

Watch this video of Nijee going over a complex sparing session with his dad.

Must Watch Video

Must Watch Video


Thursday, June 26, 2014


A. Clean & Jerk-1RM

Week 10 of 10-ReTEST

B. “Fran”

For Time: 21-15-9

  • Thruster (95/65)
  • Pull up

Thursday, June 26, 2014

Boot Camp

Topic – What defines a functional movement?

Skill: OH Squat PVC/BB

Workout: For Time-

400m Run

-21 OVH Squats

300m Run

-15 OVH Squats

200m Run

-9 OVH Squats

Friday, June 27, 2014


A. Front Squat-1RM

Week 10 of 10-ReTEST

B. Row-400m Sprint


C. Sled Drag (135/95)


D. Prowler (180/135)

The Obstacle in our Path

In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the king’s wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the king for not keeping the roads clear, but none did anything about getting the stone out of the way. Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road.

After much pushing and straining, he finally succeeded.

Soon after the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the king indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand. Every obstacle presents an opportunity to improve our condition.

Memorial Day

(Memorial Day Murph. So proud of you guys!)

 Tuesday (May 26, 2014)

A. Back Squat- 5 x 5 (add 10-15 pounds)

Week 6 of 10

B. Bench- 5 x 5 (add 10-15 pounds)

Week 6 of 10

C. Team “Karen”

-150 Wall Balls for time (time cap 10 minutes)


…coming Wednesday

A. Snatch- Heavy Single (add 5-10 pounds)

Week 6 of 10

B. 5 minutes of work-

100 Double Unders

Max Situps

C. 5 minutes of work-

  • 700m Row
  • Max Burpees

Score: Total Sit ups & Total Burpees


We are testing on Wednesday so go all out. If you come in on Wednesday we’ll send you an email to tell you how you did.

Collier County Rated #2 Healthiest Place in Florida

The 5th Annual County Health Rankings & Roadmaps tool, by the University of Wisconsin and the Robert Wood Johnson Foundation, highlights the factors that influence health and provide a snapshot of the health of counties across the country.

“We are pleased to learn Collier County is ranked the second healthiest place in Florida to live, learn, work and play. This accomplishment is due to strong engagement and collaboration of many community partners, as well as every individual in our community who makes the choice to be active, eat well and practice safe and healthy behaviors,” applauds Joan Colfer, MD, MPH, Director of DOH-Collier. These rankings use data related to physical environments, social and economic factors, health behaviors and clinical care.

Obesity and tobacco use, account for almost 35% of all preventable and premature deaths in Collier annually. According to the CHR 2014, 15% of Collier adults smoke. (Ewwwwwwwwww, Gross)

“Helping people live longer, happier and healthier lives is a goal which is further substantiated by our current excellent ranking. However, this is a long journey and as a state we still have room for improvement,” reminds Allen Weiss, MD, President & CEO of NCH Healthcare System.

You are part of that statistic! Congrats.



Tuesday’s Training (April 15, 2014)

CrossFit (competition)

NOT For Time:

  • 21 DL (225/165)
  • 21 Push ups
  • 15 Back Squat (225/165)
  • 15 Push ups
  • 9 Front Squats (225/165)
  • 9 Push ups

Cash Out: Goat (15 minutes)


  • Go heavy!
  • Break up barbell movements into manageable sets (ie 7-7-7, 5-5-5, 3-3-3)
  • 15 minute cap; Quality controls pace today


…coming Wednesday

CrossFit (mental toughness)


  • 500m Row
  • 21 KB Swings (70/53)
  • 12 Burpees


  • 80-85% RPE on Row (Male 1:45 Pace, Female 2:00 Pace)
  • Big Sets on Swings (snatch style permitted)
  • Steady is fast on Burpees, do unbroken

Are you Gritty?

Angela Lee Duckworth is a psychologist who left a high paying consulting job to teach 7th grade math. She has since become a professor at University of Pennsylvania and is the leading expert on “grit” and self-control as it pertains to youth. Instead of focusing on standardized test scores or grades, Duckworth takes a look at a more subjective characteristic in people: grit.

She defines grit as “perseverance and passion for long term goals.” (2007) A great CrossFit member is gritty. They ignore the short game of “winning” today’s WOD. Instead, they focus on the long game of improving their technique, strength, and metabolic conditioning. They don’t let a bad day ruin their attitude toward fitness. They don’t let obstacles get in their way of at least trying. A great member does not give up easily because they know a big piece of CrossFit is mental fortitude.

These are just a few of the main characteristics I consistently see in our athletes. Typically these characteristics have been ingrained in our stellar members even before they joined CrossFit. However, I think the context of the CrossFit environment allows for these characteristics to really shine. I also think that that they are malleable. In other words, if you think you can work on being more humble, or practice technique more, then do it! There’s no time like the present to start being “gritty”!

FNL Winners

Winner of Friday Night Lights: 1st Place Female-Danielle, 1st Male-Kirk, Most Improved-Mundi


Thursday’s Workout

CrossFit (practice) 

Skill: Goat Day


EMOM 20min:

Odd-5 Clean & Jerks

Even- 15 Box Jumps 24/20


Goat Work 15min, Focus on skill acquisition

Go Heavy as possible

…coming Friday

CrossFit (practice)

A. Strength: Bench 5-4-3-2-1

B. EMOM 12:

Odd-125m Forward Run

Even- 50m Backwards Run, 50m Forward