Categorized as: TOP TEN

Our first gym!

Cleaning out some old files from my computer this past week I can across a picture from our first facility. Its was down the street from what we currently are located.

I remember when we first signed the lease how nervous I was. What if we can make the payments? What if no one shows up? What if they don’t like my coaching?

As these thought when through my mind opening up our first location. It took a lot of work to get it ready but I was the happiest guy in the world. I was following my dreams of teaching people how to get healthy.

We have continue to expand and grow much larger than I could have ever imagined. And through it all and no matter how big we continue to be that place will always hold a special place in my heart. It’s what help me believe in myself that I could do much greater things.

Thanks again for believing in Crossfit Naples. Our mission will continue to hold strong to create life-long fitness for everyone.


Tuesday March 17th, 2015

Teams of 2 FOR TIME:
  • 200 Double Unders
  • 50 Wallballs
  • 150 Double Unders
  • 50 Wallballs
  • 100 Double Unders
  • 50 Wallballs
  • 50 Double Unders
  • 50 Wallballs

(25min cap)

coming Wednesday…

With a 30minute running clock:

  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.

Score: Heaviest Deadlift

How do I minimize health risks?

There’s no question that regular exercise is essential to health. For the vast majority of our evolutionary history, we’ve had to exert ourselves — often quite strenuously — to get food, find shelter and simply survive. We naturally spent a lot of time outdoors in the sun, walking, hunting, gathering, and performing various other physically-oriented tasks. We had no concept of this as “exercise” or “working out.” It was just life.

Things are different today. Most people in modern societies spend the majority of their time indoors, sitting on their butts (like you’re probably doing right now). The typical U.S. adult is sedentary for 60 percent of their waking hours and sits for an average of six hours per day (and often much more, in the case of those who work primarily on computers). In fact, being sedentary is now the norm and exercise is primarily seen as an intervention — something we do to guard against the negative impacts of a sedentary lifestyle.

There are things you can do to minimize these health risks:

In general, I recommend standing or walking for at least 50 percent of the day, and not sitting for more than two hours at a time without taking a short standing or walking break. If you work in an occupation that involves sitting for long periods, here are a few ways to accomplish this:

  • Work at a standing desk. Many employers permit this now, and more will follow once they understand the potential benefits in terms of reduced absenteeism, lower health care costs and higher productivity in their employees.
  • Walk or bicycle to work. This isn’t always possible, but with a little creativity it often is. If you live too far away to walk or ride exclusively, consider driving part of the way and walking or cycling for the remainder.
  • Take a standing or walking break. Stand up for at least two minutes every hour. If possible, take a brief walk or do some light stretching. Even short breaks like this can make a big difference. If you have trouble remembering to do this, try setting an alarm on your phone each time you sit down again, or use an app likeTime Out (Mac) or Workrave (Windows).
  • Stand up at meetings. If you’re worried about what your colleagues might think, just tell them you have a bad back!
  • Sit more actively. Sitting inactively in a chair isn’t the only way to sit. Consider sitting on a yoga ball for periods of time instead of a chair, or place an “active sitting disc” on your chair and sit on that. Both of these options will force you to make small postural adjustments while you’re sitting, which mitigates some of the harmful effects of being sedentary. These micro-movements can add up to a significant ex


Saturday March 7th, 2015

4 sets: 3minutes:
  • 10 Overhead Squat (95/65)
  • 10 Chest to Bar Pullups
(Rest 1 min between)

coming Monday…

A) 5x Max Reps Parallette Pushups

B. 4 Rounds: 2 Minutes of:

  • 2 Suicides (5-10-15)
  • with Remaining Time Perform Max Rep DL at 225/165

(Rest 2 minutes, Score total DL’s)

Showing Up vs. Showing Off

Most of us wake up everyday trying to prove something, convince others as well as ourselves that we are successful, intelligent, smart, strong, beautiful, smart, and worthy. It reflects is what we wear, drive, who we surround ourselves with, and how we behave. Because if we can prove it, it means that maybe we are worth something. Valuable, lovable. But this process keeps us in a false state. We become walking billboards. If you think life is about proving, you’re going to have an exhausting lonely one.

Turn you dial to showing up instead of showing off. That means first accepting. Who you are. Everything about you that sets you apart and makes you feel “weird”. Understand that it’s the meat, not crust. Where you’re at in your journey. Everything you struggle with and a desire to know why. Your story, no matter how shitty you feel it is. It’s yours and there’s a reason why you have it. Know that you are building, working toward your potential. You want a a life, a real one? A three dimensional one? Then you must turn your dial to showing up, and lock it there. What would that look like in your life? At work. In your relationships? On Facebook?

We can smell showing off like bad acting. But it’s not about us. It’s about you and facing and embracing your truth. That’s when you’re the most powerful. That’s when you will impact the most.

It’s only then will you arrive.

Keep leaning forward. (1)


Saturday February 28th, 2015

9min AMRAP:

  • 15TTB
  • 10 DL (115/75)
  • 5 Snatch (115/75)

6min AMRAP:

  • 1 Rep Max Deadlift

coming Monday…

A) Max Rep- Double Unders

B) 800m Run Time Trial

C) 500m Row Time Trial

D) 100 Situps


The Purpose of Journaling

Why do we keep score? What is the purpose? Who should be doing it?

Remember when you came in for your Intro and we did the Baseline Workout? During your workout, we kept your score and took notes throughout the workout. Then, during the Baseline Challenge, we compiled everyone’s score, before and after, and then calculated the improvements. What if we decided not to keep your score? How would we have known that you got any better? We would have been guess at best!

Keeping score gives us a quantitative assessment, the hard facts and data that allows us to take the intangible, and make tangible.It allows us to measure, observe, and repeat given workouts when needed. Over time these scores allow us to reflects on our programing (how we make up the workouts) and your improvement over time.

This past week we did the “CF Total.” This consisted of the heaviest weight you could lift for your Back Squat, Press, and Deadlift. Having this Data on hand is crucial for knowing what to strive for, and to note progress and PR’s (Personal Record).Assuming that you got stronger or guess work is not good enough for us. We want quantitative results that are unquestionable. We want results that we can stand behind, as individuals, and as a community.

We keep score to measure our own individual progress,and also to see how we compare to others that are held to the same high standard. EVERYONE should be doing it!
“If you aim at nothing, you will hit it everytime”-Zig Ziglar


Thursday February 26th, 2015

A) 10minutes of Hand Stands
B) 21min EMOM:
  • Min 1: 7 Box Jump Overs (24/20)
  • Min 2: 7 Burpees
  • Min 3: 7 Negative Pullups (3 sec)
-No score

coming Friday…

A) 20minutes: Teams of Two

  • 50 yd DB Farmers Carry
  • 100m Shuttle (200m Total)

B) Complete For Time:

  • 50 Strict Pullups

-No score



Ask Richard Simmons

Depending on which one you watch, you will be told that sitting in a little rotating chair will give you six-pack abs, that juicing all your vegetables will give you six-pack abs, that jumping rope/dancing to very specific types of music/pretending to kickbox/turbojamming (all of which feature things called “moves”) will give you six-pack abs. You might be encouraged to buy an Ab Roller, Ab Lounger, Ab Belt, Ab Energizer, AbTronic, Ab Rocker, Ab Doer, Ab Force, Ab Swing, Ab Rocket, Ab Flex, Ab Dolly, Ab Away Pro, Ab Lifter Plus, Abrageous, FastAbs, HipHop Abs, or 6-Second Abs by the promise that they will give you six-pack abs. The iGallop really looks like fun—like riding a horse!—and will give you six-pack abs. You might even own a ThighMaster, bought many years ago (Still available today! Call now!) because they promised that it would give you six-pack abs. Yes, there is a definite pattern here. Cheesy appeals to everyone’s desire for the chiseled midsection—which really comes only from hard work, eating correctly, and, in some cases, genetic predisposition—shamelessly offer results to people not willing to pay anything more than money for them. It is always easy, it is always fast, and for some reason it is always abs.

Even Chuck Norris’s Total Gym gizmo, which claims to be better than free weights, dwells on abs, although, in fairness, not quite as much as everything else does. These devices always promise to take fat off of your belly. Apparently just your belly. Spot reduction—the idea that somehow fat soaks out of your adipose tissue and straight into the muscles you’re working right now, or the equally weird idea that fat is loosened in a specific place by some device or a certain aspect of an exercise, travels straight to the kidneys, and is then “flushed out,” despite the fact that no one’s ever seen any floating in the place it supposedly gets flushed into—is as integral to weight-loss popular culture as Richard Simmons. Spot reduction is really stupid, but I’d be surprised if 95 percent of the population doesn’t accept it as fact, because they want to believe so very badly. It’s like you were about Santa Claus when you were nine. And that’s just the stuff that promises miracles with some special kind of “exercise.”

There are pills on the market that cut right to the chase: lose fat with no work at all. None. Cortislim, Zantrex-3, Leptoprin, Propolene, Relacore, Tetrazene, and lots and lots of other products promise effort-free weight loss with various blends of stimulant herbs. It is astonishingly apparent that if there were any pill, any medication, available anywhere that actually worked, there would be only about three fat people in North America. Because aside from those three people who keep showing up on Oprah encouraging us to accept them, everybody else wants to be fit and slim, and a pill fits what they’re willing to do to get there just about perfectly. (read more:

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Saturday February 14th, 2015

 Open Gym ONLY!

Here are two ideas if you are unsure what to do!

1) 20min AMRAP:

  • 1 Strict Pull Up
  • 1 Pistol
  • 10 Double Unders
  • 2 Strict Pull Ups
  • 2 Pistols
  • 20 Double Unders, etc.

2) 20min AMRAP:

  • 1 Strict HSPU
  • 1 OH Squat
  • 1 Rope Climb
  • 2 Strict HSPU
  • 2 OH Squats
  • 1 Rope Climb. 3,3,1,4,4,1…

coming Monday…

A) Deficit Deadlifts Off Plate

B) 3x3min Rounds:

  • 3 DL
  • 6 Box Jumps
  • 9 Push Ups

(1min Rest, Pick up where you left off, Score Total Rounds)

C) 400m Cool Down Run

What’s Your Daily Nudge?

We all need a nudge in the right direction from time to time. For me it’s a daily nudge to drink more water.

Daily Nudge helps you remember the important things in life. Setup regular, free electronic reminders, or “nudges”, to arrive in your inbox or cell-phone. You can also use it to:

  • Remember to eat at lunch
  • Drink more water
  • Take a break during lunch and walk outside
  • Get reminders for birthdays, important dates and appointments
  • Stick to your New Year’s Resolutions!

And it’s free! Create an Account now! LINK:

The secret to DailyNudge and what makes them different from other e-mail reminder services is that DailyNudge was purpose built to set repeating reminders. Change takes time and repetition, like drops of water changing stone.

Nudges are a great tool to help remind you to stay on track to reach your goals and create new, healthy, positive habits.

It’s free! No annoying advertisements. Your e-mail or any other information will never be sold.

Welcome our newest member Marilyn to the CFN Community. She's a natural.

Welcome our newest member Marilyn to the CFN Community. She’s a natural.

Tuesday February 3rd, 2015

A) Skill: Handstand Pushups 6×5


  • 1000m Row
  • 100 Thrusters 75/55

coming Wednesday…

A) Deficit Deadlifts

B) 5 mins: (5-6-7-8-9-10….)

  • Pullups and Burpees

C) 400m KB Front Rack Carry-Team