Categorized as: MOTIVATION

The Fun-Suck Cycle

There is a blurry line between what is fun and what is suck-y in crossFit.  Some workouts spend more time on one end or the other, but every WOD is an opportunity to work through the cycle.  Sometimes you see a workout filled with your favorite movements and say “woohoo, it’s gonna be awesome.”  Other times it may seem all “suck.”

The good news is CrossFit lets us practice suffering. Not working through an injury or anything of that nature, but practicing being uncomfortable for a time and know that we will live through it.  That intensity and practice is what gets our intended results both in our bodies and in our mental/emotional state.  We learn that even though our brain may say, “Stop!” our bodies can keep going farther than we think.  CrossFit Naples is a safe place with coaches who know your body and capabilities, we can practice pushing those limits.  Every WOD is an opportunity to trust in our training and test our bodies while building some mental toughness.

I also look at it like an opportunity to find the Fun part, which sometimes is a challenge in itself.  Maybe it’s a movement or part of the WOD (no, not just the END!)  Or I often say, “Okay, how can I scale or modify this workout to make sure I’m aligning the results with my intended goals for fitness?”  That may mean a goal is unbroken sets on something, or certain pacing on a row/run.  Logging workouts and walking through the doors mean I get the opportunity to test out a previous gameplan  and improve on it.  Every class is a perfect opportunity for this theory.

Seek out the fun, and work through the suck.  
What is your fun and suck part of the cycle today?


Our dear members Brooke and her brother Andy on her wedding day!

Thursday,September 25th


A) For Time: 2,000 m row (10 min cap)

B) For Time: 300 Double Unders (10 min cap)

C) Every 30 seconds for 5 mins:

  • 10 sit ups

Boot Camp

A) Skill: Front Squat

B) 12 min AMRAP:

  • 5 Front Squats (45/33)
  • 20 Singles

*Cash Out: Sit Ups

Discussion: Importance of Lower Body Mobility

coming Friday


  • Back Squat (BW)
  • DB Push Press
  • DB Row

Morning Rituals equals Life Rituals

It’s 4:20 am and my alarm has just gone off. I head to the restroom on the way to the kitchen where my hot cup of coffee is awaiting my lips (don’t ever buy a coffee maker without automatic brew) It’s my favorite part of the day and has been for the last decade.

It’s time to get motivated. Not sure how I’m going to do that, I never have a plan, but that’s why I’m waking up so early. I coach a CrossFit class at 6am and I have to bring the heat! That’s what they pay me for.

I typically start with the word “MOTIVATION”  in the search bar of Youtube. From there I browse most viewed videos and cross-check that with a bunch of thumbs up. I’ve been doing this for as long as I can remember.

I just listen. Sitting on the couch, sipping on my coffee, waiting patiently for that one line that triggers inspiration. And everyday it changes, as it should. It’s very cheesy I know, but it works for me.

The importance is not the video in itself but what actually gets said. It creates a trigger in my thought process that gets me fired up about life. To be something of myself. To not waste my life or those that depend on me. To become the best version of myself I can possibly be.

The motivation is temporary. A drip feed that must be constantly renewed. Everyday and every moment that I can. I’ve read that we have 50,000-70,000 thoughts a day. I believe it’s the thought that runs most consistently in our heads that shapes us. I want to make sure that at least one of them is motivating.

It’s 9 pm my alarm is going off. This time it’s to remind me to get settled for bed. Lights off. Apartment is quite. I have my Kindle in hand. Reading the Lone Survivor. Shut-eye in 30 minutes. I have to get to sleep so that I can get up at 4:20am.

Team Mobility

Partner Stretching before the WOD!

Tuesday, September 2nd, 2014

4x 1 min each: MAX REPS

  • Bench (135/95)
  • Double Unders
  • Anchored Sit Ups

coming Wednesday


  • 500 m row
  • 25 Burpees
  • 25 Power Cleans (135/95)
  • 25 Burpees

B) Active Recovery

  • 400 m run, Air Dye, or 500 m row (jog pace)


Life is an Endless To-Do List

If you’re like me you wake up and think of all the things your have to do that day before you feet touch the ground. It’s second nature. When you complete a task you check it off and move to the next. Hoping you have enough time in the day to do all those things even though you’re  already on a tight schedule.

Welcome to the Life of Endless To-Do’s.

I used to get upset with myself when I didn’t complete everything on my list. Feelings of guilt and shame would enter my thoughts. I would base my daily happiness on getting my entire list done for the day. There were days I would pull all nighters just to get a task done because my anxiety wouldn’t let me sleep.

Don’t get me wrong getting a crap load of things done feels awesome! To-Do Lists are good when managed properly. It’s a feeling of accomplishment. It’s as if life is on your side for the day. Feelings of productiveness make you feel like you can take on the world. That’s the positive side of To-Do’s. What I came to realize was that I was basing my happiness on a list, and if I didn’t complete that list for the day it caused me to feel depressed and worn out trying to get all those things done. I needed to find a different way of coping so that I wasn’t a constant roller coaster of emotions.

Two things that really helped me…

WRITE DOWN A WEEKLY LIST: For the business we came up with a To-Do list of things we complete on a daily basis. Attendance emails, Attaboys, Writing Blog Posts, Programming Workouts for the Week, Social Media Posts, Membership Reports, Following up with Intros, Preparing for Class…you get the point. We divided the tasks out so the bigger tasks were spread out evenly throughout the week. Over the last year the list has evolved but it has helped up stay on track and allow us to remove the worry of forgetting things and has allowed us to offer the most professional service that we can provide to our members.

PRIORITIZE DAILY: What is not written on my work schedule I try to prioritize on a daily basis. As we all know everyone has a different priority based on their value system and moral compass. What is important to note here is that you accomplish those few things that will make all the difference for your peace of mind. If it’s something you can leave off the checklist for the day and sleep at night don’t worry about it. If you have to pay the electric bill today or your electricity will be turned off I would pay the bill and check that sucker off your list.

Leave the rest for tomorrow because the checklist will be there for you when you wake whether you like it or not. It’s part of life. Constantly remind yourself that your worth is not based on a checklist. You are more than the sum of bullet points. When I came to accept that fact it gave me a peace of mind that I’d never had before. 



(Jina excited to dress her soon to be baby girl in our CFN onesie)

Thursday, August 28, 2014

Bring a Friend Week!

Teams of Two FOR TIME:

  • 50 Dead lifts (225/135)
  • 100 Bar Facing Burpees
  • 50 Dead lifts (225/135)

coming Friday

Bring a Friend Week!

Teams of Two:

Top Secret

Happiness is a choice

By: Words by Lisbeth

Although we might like to imagine otherwise, we are, for the most part, as happy as we choose to be.

Happiness is a choice. 

But it’s not one choice that you make. This is where people get confused. They think they can wish or think themselves to happiness by one choice, like a magic button or the right lottery ticket. One choice and they win! Well, life doesn’t work that way, just like the gym doesn’t work that way. One lift will not make you strong. One workout will not make you fit. One PR will not make you accomplished. And one good job will not make your kids love you, or your partner stay, or the dog come home.

Happiness is a hundred choices. A thousand choices. A million choices. All day long. Every day. Every week. Every year of your life.

You choose your response to every situation, every person, everything. And, in that moment, you choose whether you will be on track for happiness, or despair. Or maybe even mediocrity, like some sort of emotional purgatory, where you never get to hell or to heaven. Yeah, that would suck, right?

Think about it. Think about your choices. There are so many ways any one situation can go, and so many ways your emotions can go. In the gym, and in life. When you suck at double unders, do you work them? Or ignore them, and hope they don’t come up in the WOD? If you miss a lift, do you walk away? Or blame someone else for distracting you? Maybe even fault yourself for not being “athletic” enough? If you’re a slow runner, do you dwell on that during the WOD? Maybe ignore the exhortations of your fellow classmates, who make a joyful noise in the little spare oxygen they have, just to cheer you on? Do you think only of your slow time, instead of the fact that you never quit? And do you make these same sort of choices outside the gym?

In these moments, however small or large, you are choosing your life. 

Every situation will not be easy. All reactions are complex. But there are choices we can make to improve or degrade our lives — and these choices are rooted in our internal reaction just as much as action.

Every situation can seem to suck, or every situation can seem to hold the seeds for growth.

Choose well, my friends. And, remember, that happiness is not given, but chosen.


Saturday, July 25, 2014

For Time:


  • DB Snatch (Right Arm) 50/25
  • Sit ups

Rest 1 minute


  • DB Snatch (Left Arm) 50/25
  • Sit ups

Cap: 15 minutes


…coming Monday

Skill: Split Squat 4 x 10

Week 5 of 6


  • 1,000m Row

Rest 2 minutes

  • 1,000m Run

Rest 2 minutes

  • 100 Double Unders

Inspired by the “Triple 3” workout of the CF Games this past weekend (link).

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