Categorized as: REST AND RECOVERY

Injuries Happen

It was May 2004 when now famous baseball player Sammy Sosa sneezed twice in the clubhouse, causing back spasms that knocked him out of the lineup and required an epidural.

Most of the time the injury has nothing to do with sport you participate it. Those are called accidents. Unfortunately they can lead to injury. Crap happens. It’s called life.

What is most important is what you do with that crap.  The biggest mistake athletes is when they acquire an injury they completely stop working out. That is the worst thing they can do. Researchers have already proven that exercise not only promotes healing it speeds it up. Just as important is the importance of staying around like minded people to keep you encouraged and smiling. Click here to find out how physical therapists’ prescription of exercise promotes tissue repair.

P.S. Natalia didn’t hurt herself in the gym. Something about trying to lift a piece of heavy furniture on her own.

Saturday November 8th, 2014

EMOM 12 minutes:

  • Odd: Max Rep Burpees
  • Even: 10 Thruster (95/65)

Score: Total Burpees

coming Monday…

Teams of Three:

A) 10 minutes- Prowler Push

B) 10 minutes- Sled Drag

C) 10 minutes- Farmers Carry


The Mobility Myth Part 3

Guest Post from the Owner of Bija Yoga

… Part 3 …

So I encourage you greatly to find a way to add flexibility training into your programming. Keep it slow and steady. Join a class. Practice at home. Take some time getting into those stretches and hold them until you feel the body relax. Here are a few easy stretches for you to do post-workout so that you can keep your hips and shoulders ready for the next WOD. Enjoy!

Jamie Shane

Pigeon–for glutes, ITB, Psoas, abs, pecs–from hands and knees, slide one knee to its own wrist. Slide that foot across the front of the body towards the opposite hip. Keep the hips level and push up through the chest. Then, fold forward to bring elbows or face to the ground.

Jamie Shane

Eagle–for  traps, lats, triceps, shoulder rotation–Hook one elbow inside the other, intertwine the forearms and bring the palms together. Lift the fingers up.

Jamie Shane

Cobra–for hip flexors, lower back, chest, spinal mobility–From the belly, put the palms on the floor directly underneath your shoulders. Press up until the arms are straight. Keep your shoulders down and away from the ears!

Jamie Shane

Cat twist–glutes, ITB, lower back, spinal mobility–From the back, twist one knee across the front of the body.

Tuesday, September 16th, 2014


A) Weighted Push Up 3RM

B) 4 sets of:

  • 250m Row
  • 25 pushups

(Rest 1:1)

Boot Camp

A) Skill: Deadlift

B) 10 min AMRAP:

  • 5 Deadlifts
  • 10 push ups
  • 30 singles

Discussion: Sugars- Refined Carbs into Glucose, Insulin Response

coming Wednesday

A) 13min AMRAP :

  • 5 Thrusters (135/95)
  • 7 Burpee Box Jumps

B) Ring Rows 4×10

The Mobility Myth Part 2

Guest Post from the Owner of Bija Yoga

… Part 2…

Of course I am going to tell y’all to take some yoga. Once a week at the very minimum, every CrossFitter on the face of the earth should be practicing yoga. But we have to be very careful that we practice the right kind of yoga. Power yoga, which speaks to us as athletes, is designed for people who use yoga as their workout. We do not need another workout. We need slow and stretchy yoga that allows our already taxed adrenals, nervous system and musculature time to calm down.

If you go out into the yoga community, please look for classes that are called “Gentle”, “Restorative”, or “Yin”. And be prepared to move slowly, quietly and calmly. Be prepared to find every single little nook and cranny of your body that is sore, tight or surprisingly un-cooperative. This is what you need after a hard workout. The challenge for you lie not necessarily in the physical aspect of the practice (but you might be surprised), but in the mental. Unlike the CrossFit, “go, go, go!!”, you will be confronted with, “STOP!”. This will bring balance into your physical routine and help your body find its most neutral state of comfort and ease. It will also make you feel pretty damned good.

If you do this and come back to me and say, “I can’t. It’s so frickin’ boring that I wanted to scream,” please look for Hatha yoga. This is more active and advanced, but still addresses the issues to which we need to pay attention. A good Hatha class is focused and methodical. You will not jump around or fly through poses. You will get a great stretch and also explore some of the more interesting postures of the yoga lexicon. Hatha is good for all levels and addresses the health of the muscles, the systems and the mind.

And if that STILL doesn’t work, please consider having some bodywork done. Our sport is really, really hard on the body. If we want to continue doing it long after the flush of youth is gone, we will need to take excellent care, beyond the benefits of CrossFit. We need to maintain flexibility in the muscles and the joints. We need our ligaments and tendons to remain perfectly mobile. We need our nervous system to be strong and balanced. Bodywork, such as chiropractic, Thai bodywork, or deep tissue massage, helps us to do all of these things in a passive manner. It also helps to keep the glands and systems functioning optimally. (Stay tuned for Part 3 of 3 on Monday)

Jamie Shane

Jamie Shane, Owner of Bija Yoga, in the Pigeon Pose

 Saturday, September 13th, 2014

A) Back Squat 3X5

B) B. True Pullups 1 negative, 1 regular (10 minutes)

C) “Flight Simulator”

For Time: (5 min CAP)

  • 5 unbroken double unders
  • 10 unbroken double unders
  • 15 unbroken double unders
  • 20 unbroken double unders
  • 25 unbroken double unders
  • 30 unbroken double unders
  • 25 unbroken double unders
  • 20 unbroken double unders
  • 15 unbroken double unders
  • 10 unbroken double unders
  • 5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

coming Monday

A. Seated Press DB Press 8-10reps

B. Clean & Split Jerk (left leg & right leg)

C) 3RM  Power Clean Touch & Go 

Mobility and Stability

Mobility and Stability are two of the most common limiting factors when it comes to progressing in lifts and preventing injury on the field. Mobility is the freedom of movement for everything around the joint. Including static stretching or holding a position in the warm up won’t increase this joint mobility, but implementing movements that challenge this range of motion while maintaining proper position will. Stability is the bodies ability to resist unwanted movement, in other words, control. Include movements in your warm up that focus on proper stabilization of your joints and midline (core stability). You certainly see a lot of stabilization challenges  on strength days, but don’t only rely on doing them when asked. You know you better than us, so if your shoulder girdle is weak, put some stabilization work in during the warm up. If you can only get to proper squat depth with weight on the bar, that should tell you all you need to know about your hip mobility and stability.

The warm up is also an opportune time to reinforce certain movement patterns and your motor control as an athlete. I challenge you to pay greater attention to the relationship between movements from our warm up series, the squat and every other movement you’re asked to perform.  Taking a closer look at these movements when you’re warming up and the carry over between them all will give you a greater picture/feel for ideal posture and position. Focusing on the proper execution of movements in your warm up that reinforce proper movement patterns goes a long way, and will carry over not only to other lifts.


Tuesday, September 9th, 2014


A) Strength: Behind the Neck Press 5×5

B) Strength: Bent Over Row 4×8

C) 5 Rounds For Time:

  • 5 Push Jerk
  • 10 Burpees

Boot Camp


  • 500 m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 barbell row

Discussion: Paleo Approved Foods

coming Wednesday

21 min EMOM:

  • 15 Med Ball Cleans
  • 15 Anchored Sit up to Air Squat
  • 100 m run

Warm up Preparation

“Have you ever had a massage? How did you feel afterward? Did you want to jump on the squat rack and squat 300 pounds? No. You feel relaxed and calm, like you have less energy. If you roll into a CrossFit class and lie back on the foam roller and roll around on some knot or sore spot, it sets you up to be in a relaxed mindset, not to be ready to train. You need to move around in the warm-up. Don’t lie on a lacrosse ball or foam roller — get moving, get sweaty, warm up.” — Kelly Starrett

We know people who come in to do a pistol and they can’t do a pistol because their hip or ankle mobility is crap. I look at them like, ‘So what is your plan?’ Don’t come in to do a pistol if you can’t and the reason you can’t is you’re not ready. I like posting the WOD the night before so that people know what to prep for. They need to be mentally ready to tackle a WOD, but they need to work and get themselves mobile enough to do the work. Preparing ahead of time and maintaining mobility is the key to being successful in your training,” Starrett explained.

To summarize, Starrett suggests the following:

* One CrossFit training session should equal 10 to 15 minutes of mobility work on your own.

* Drop the foam roller and lacrosse ball from the warm-up.

* Get sweaty and move during your warm-up.

* Start each WOD warm and ready mentally and physically mobile. Be ready to go when the 3,2, 1 counts down. [Read More]


(Couple comes to Naples to get married and the first thing they want to do is CrossFit. Love it!)


Saturday (May 31, 2014)

A. Press-heavy single

Week 6 of 10

B. Tabata (20sec on/10sec off-8 sets)

  • SDLHP (95/65)
  • Ring Row/Barbell Row


…coming Monday

A. Bench- 5 x 3

Week 7 of 10

B. 15 minutes to complete as much possible:

  • 5-10 Hand Stands
  • 10 Dips
  • 5-10 Diamond Push ups
  • Rope Climb

(any order, not for a score, not for intensity)

CFN traveling the world

There are more than 10,000 CrossFit affiliates throughout the world. You can click here to find one near you. Each CrossFit gym is unique and there’s a great deal of variety in facilities, equipment, and culture, which is part of the fun of exploring a new environment. In general, the CrossFit community is welcoming and supportive; however, if you’re planning a visit to another box, here are some courteous tips:

1. Do Your Homework

Research drop-in policies and shoot the owners an email to give them a head’s up that you are interested in visiting. Inquire about drop-in fees and ask when is the best time to show up. The last thing a coach wants is for a guest who drops in during their busiest class to take attention away from regular, paying members.

2. Show Up Early and Communicate

Arrive at least fifteen to twenty minutes before the start of class to sign waivers, meet the coaches, pay the drop in fee, and get a sense of the gym etiquette. If you’re nursing an injury or are uncomfortable with a movement in the workout, let the coaches know. Pay attention to how they run a class. For example, are people dropping weights? Are members doing mobility work before class? Do members wipe down equipment after the WOD? Take the initiative to introduce yourself to others and ask questions.

3. Don’t Brag

I don’t care how much you deadlift or what so-and-so Games athlete works out at your box. Show me that you can move well and safe and that you are capable of avoiding major technique disasters. If you can’t, be ready for a coach to call out your flaws. Remember that it’s not personal. They are just looking out for you and the safety of their community.

4. Be Prepared to Learn Something New

Each coach comes from a different background and looks for different things. The trainer may not be demonstrating a split jerk the way you would, but who cares? Be open to suggestions and learn from the experience. Sometimes hearing the same thing told a different way will turn on a light bulb in your head and help you grow as an athlete. Be open-minded. Whenever I visit a gym I always think about what cool, new, fresh thing I can bring back to my classes.

At our gym, I love when CrossFitters visit for a WOD. I have a great deal of pride for our members and visitors seem to make everyone bring their A-game. With a little planning and effort you can ensure you’ll be a welcome visitor and not a “holiday hassle”.


(Drew sending us a picture from Peru)


Thursday’s Workout

A. Snatch 80-90% of 1RM

Week 2 of 10

B. Interval “Mary”

3 x 5 minutes:

  • 5 HSPU (mod: DB Press)
  • 10 Pistols
  • 15 Pullups

-2min rest

…coming Friday

A. Front Squat 5 x 3

Week 2 of 10

B. Bench Mark Testing

  • 1 Weightlifting
  • 2 Monostructual
  • 3 Body Weight

Each athlete will have a scoring sheet given by the coach