Categorized as: TECHNIQUE

My Knees Hurt…

Squatting is the quintessential movement of everyday life. Its what allows us the ability to sit in a chair, get out of our beds, and most importantly on and off the toilet! I don’t think we need to argue how important it is to train the squat and its siblings: the front squat, back squat and overhead squat.

Unfortunately over time if the technique isn’t built up properly through the Air Squat athletes will eventually begin to feel pain in or around the surrounding knee. This isn’t because the squat is unsafe. That’s like saying cars are dangerous because people die in them every year. That’s just crazy talk. We fully understand that there is a mechanical inefficiency the athlete has created in which the  body wants the individual to fix. That’s why pain occurs. Pain is a signal that something isn’t right.

It has been our experience that athletes that squat by–initiating the knee first– to be the root of knees problems. The reason why “HIPS BACK” is emphasized so much in class is to help the athlete understand how important it is to keep the shins vertical as well as engage the hamstrings first. Watch Kelly Starrett of Mobility WOD break down this gentlemens knee issues when squatting and what he does to fix it. His daughter in the video adds a spice of cuteness to the video.Watch Here…


Saturday December 6th, 2014

Come join us for our Community Workout at Naples High School at 9:00 AM. All classes are canceled for the day.

coming Monday…

5 RFT:

  • 300m Run
  • 15 Hang Power Snatches (95/65)

Texting Has Ruined Us!

Pop quiz: Are you currently reading this while hunched over your phone? If so, here’s a very scary wakeup call: Looking down at your phone can force up to 60 pounds of weight on your spine, according to a new study in the journal Surgical Technology International.

Most people spend an average of two to four hours a day slumped over their smartphones, according to the study, and that awkward position isn’t doing any favors for your neck and back.

The adult head weighs about 10 to 12 pounds, so when you’re standing upright with perfect posture, that’s the amount of stress that’s on your spine. According to the new research, tilting your head forward increases the amount of stress—and therefore weight—on your spine. When you tilt just 15 degrees forward, that’s about 27 pounds; at 30 degrees, it’s 40 pounds; at 45 degrees, it’s 49 pounds; and at 60 degrees, it’s 60 pounds of stress.
Not only can that cause a literal pain in your neck, but it also puts stress on your muscles, tendons, and ligaments, writes study author Kenneth K. Hansraj, M.D., chief of spine surgery at New York Spine Surgery & Rehabilitation Medicine.

But as scary as this image is, we know you won’t be throwing out your phone, tablet, or e-reader anytime soon. That’s fine, just be sure to use it with proper posture, which means your ears are aligned with your shoulders and your shoulder blades are back in the neutral position. Yes, this means putting your phone pretty much directly in front of your face, but at least you won’t be dealing with a seriously stiff neck 20 years from now. Read More…

Tuesday December 2nd, 2014

A) Heavy Squat Clean

B) 2x 2 minutes each:

  • Max Row
  • Max Push Up
  • Max Hand Stand Hold
  • (Rest 30sec between)

coming Wednesday…

A) Back Squat 3×5 (add 10lbs)

B) 14 EMOM:

  • Odd: 15 Wallball
  • Even: Max Doubles


Good Programming

Good programming is simple programming.

Difficulty in execution not a measure of effectiveness. Rather, it is a measure of difficulty. Don’t conflate the two.

Most of your athletes don’t need to squat snatch on a daily basis; they need to squat. They don’t need to rope climb; they need to do pullups. They don’t need double unders; they need to sprint.

Pick the big exercises, the simple movements, ones that move the athlete’s center of gravity a long way using low coordination movement patterns. Layer on high coordination movements as a supplement, an expression of power best suited to those who already exhibit virtuosity as the basics, those you consider advanced, those who plan to compete.

Further, most of your athletes don’t need to work out for a half hour. They need to bust their ass for five to ten minutes. They need anaerobic training.

Take the big exercises, and combine them in couplets and triplets, and keep your rep schemes to a level that allows your clients to keep going.

Short. Simple. Hard, not difficult. This is the foundation of fitness. Everything else is just gravy. Read More…

Effective Programming

The Theoretical Template for CrossFit’s Programming

Saturday, September 6th, 2014

Open Gym ONLY from (8-12pm)

coming Monday

A) Skill: Weighted Dips


What Now? No more Strength?!

Upon finishing our 10-week strength program, we are faced with “what’s next?”  We’re thrilled with the results from everyone over these past weeks. With so many areas in CrossFit to focus on, we’ve decided to narrow it down into the next training cycle. Over the next 6 weeks we will focus on the massive category of gymnastics. Gymnastic movements are any type of body weight movements that doesn’t fall into the category of  typical “cardio” movements, aka “monostructural exercices”,like running, jump roping, swimming, biking, rowing, etc.

It wouldn’t make much sense to just throw a myriad of gymnastic movements at you in a short amount of time. We wouldn’t see any results if we did that! Instead, we’re narrowing the scope upon some of the hardest, and most difficult-to-master bodyweight skills in CrossFit. Expect to see pullup drills and exercises, inversions, parallettes, ropes, rings, and more. Sorry, no sit up skill sessions.

Why are gymnastic movements so important to us anyways? Gymnastics develop the body in so many ways. Body control is one of the most important skills to have in life, especially as we age. If we look at the 10 physical skills that we focus on in gymnastics, gymnastic movements improve each one to varying degrees. If we’re serious about our health, we should be setting goals to accomplish great things with our own body weight.

We hope you bring your “A” game these next six weeks. Also we encourage you to make a goal or two to shoot for during the next six weeks. If you have a love-hate relationship with the rope, then you better set your mind to conquer it! If you find yourself terrified of going upside down, embrace it and don’t let that fear hold you back. You will find many strengths and weaknesses (maybe one more than the other) by practicing these movements. With a little practice, you’re going to be much fitter 6 weeks from now.



Saturday, June 28, 2014

A. Press-1RM

Week 10 of 10

B: For Time: 9-15-21,,,,,,,,,,,,,

  • KB Swing
  • Box Step up with KB

Monday, June 30, 2014

A. Gymnastic: Pullup-5 x Max Strict Pull ups

  • Rx+ Weighted Vest
  • Rx Strict BW
  • Mod: Negatives or Horizontal Bar

Week 1 of 6

B. 12minute AMRAP:

  • 2 Deadlift (225/155)
  • 2 Wallball
  • 4,4
  • 6,6…

Strength Bias CrossFit begins today

This week begins our 10 Weeks of Strength Bias CrossFit. We couldn’t be more excited! At the beginning of each class we will work on one of the following compound movements; Bench, Back Squat, Press, Push Press, Front Squat, Snatch, and the Clean and Jerk.

The rep schemes will follow basic strength volumes of 5 x 3, 5 x 5’s and heavy singles. This is the stuff that gets people strong  and powerful quickly!

We will finish each class with our awesome CrossFit conditioning. What we are finding is that CrossFitters with an okay conditioning ability and okay strength are okay CrossFitter’s. The great CrossFitters though with okay conditioning and massive strength numbers are monsters! For the lady’s that’s a good thing. I promise you won’t walk out of here looking like Arnold Schwarzenegger. “Light Weight Babyyyy!!!!”

If that didn’t get you fired up here are 20 reasons to Start Strength Training:

Bob about to jump into the icy waters at Tough Mudder.

Bob about to jump into the icy waters at Tough Mudder.

 Tuesday’s Training (May 22, 2014)

A.Back Squat 5 x 2

Week 1 of 10

B. 18 minutes-Teams of Three:

  • Max Row
  • Max DB Thrusters


Score total meters and thrusters performed and weight used

One partner always resting


…coming Wednesday

A. Snatch 5 x 2

Week 1 of 10

B. AMRAP 3 x5 minutes:

  • 3 Power Snatch (135/95)
  • 5 OVH Squats (135/95)
  • 7 HSPU or DB Push Press (40/20)


Pick up where you left of every one

Score Total Rounds, rep, and weight used

Goat Days

What is a Goat?

A goat in CrossFit is something that you suck at, a weakness.  Usually, it’s some sort of high skill movement that you haven’t spent enough time on to do it well.  Movements like overhead squats, double unders, pullups, snatches and many others are goats for a lot of people.  If you hate doing a movement it’s probably becuase it’s your goat, let’s be honest we don’t hate what were good at. No fear shakespeare, there’s hope. We need to get more practice.

Why is it called a Goat?

It’s probably short for scapegoat.  A scapegoat is something or someone that you blame when something goes wrong.  We want to eliminate your goats, so you can crush every wod with no excuses!

How does the new Goat session work?  

We are now programming skills sessions in class that are specific for goat training.  Every week there will be a programmed goat session. You won’t know what day of the week is but be ready for it.   Weightlifting or Gymnastics or Endurance.  You can choose which one you want to do based on your own specific goats. The weightlifting may include olympic lifts, power lifts, or different assistance exercises to help maximize your squat, deadlift, snatch, clean, and jerk.  The gymnastics/endurance may include muscle ups, pullups, handstand work, running, rowing, double unders, or a number of gymnastics movements that will make you proficient at these skills.  This will only last 15 mins once a week.

Why should I do Goat Training?

To eliminate your goats, whatever they may be.  The less goats you have, the better CrossFitter you will be!  Do you think Rich Froning has goats?  I don’t think so.  That’s why he is so good.  He has challenged his goats and defeated them (remember the rope climb?).  Consistently attacking your goats is the only way to do this.  This can’t always be done in workout, and they definitely can’t be ignored!  Avoiding goats will only make them worse.  Seeking out and challenging yourself with your biggest goats will help you become a more well rounded athlete!


(most common Goats in CrossFit)


Thursday’s Training (April 17, 2014)

A. Barbell Goat Practice (15min)

B. AMRAP 15 minutes:

  • 25 Singles
  • 25 Jumping Squats
  • 25 Situps
  • 25 Jumping Split Lunges
  • 25 Box Jumps
…coming Friday
Bear Complex
30 minutes to Find 1rep max
  • Power Clean
  • Front Squat
  • Push Press/Push Jerk
  • Back Squat
  • Behind the Neck P.P/P.J.
-Barbell cannot be dropped during set
-Heaviest Load Possible
-Rest as long as needed