Categorized as: TOP TEN

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

A Life Apart: The Toll of Obesity

Hector Garcia Jr. sat in his new oversized leather recliner as his niece Chelsea Amen delivered a plate of food to him on Thanksgiving. After years of repeatedly gaining and losing hundreds of pounds, Garcia, who at one point weighed 636 pounds, once again was stuck in the back bedroom of his parents’ modest South Side house.

While his family ate together in the small living and dining rooms decorated with crosses and photos, Garcia couldn’t get up to join them. From his chair, he picked up a flyswatter to engage in a playful sword fight with his 6-year-old nephew, Brandon Garcia, who wielded a back scratcher.

Two more of his teenage nieces came in later. Brooke Freed, perched as usual on the armchair of his recliner, used Garcia’s laptop to show him the boots she wanted for Christmas, while Lauren Ibarra settled in for a nap on her uncle’s bariatric hospital bed.

This is Garcia’s childhood home, but as a child he never imagined that for years obesity would confine him to just one room and leave him unable to walk more than a few feet without resting, too big to get into a car, isolated from everyday life, and afraid of falling and possibly suffocating. (1)

Our CF Kids Food Log! Their homework for the next week!

Our CF Kids Food Log! Their homework for the next week!

Saturday January 31st, 2015

A) Push Press-5RM
B) 15 Min AMRAP:

  • 10 Burpees onto Plates (70/60)
  • 20 OH LUNGES (45/25)
  • 10 Deficit Push Ups (25/15)

coming Monday…

A) Midline: Tabata Hollow Rocks

B) Testing: Max Height Box Jump

C) Benchmark Testing:  “Annie” (10min cap)


  • Double Unders
  • Situps

(Compare to August 13, 2014)




Tell Us Your Story!

We have proven results being showcased everyday here at CrossFit Naples. People are constantly hitting their goals whether it’s PR-ing on a movement or workout, losing that extra 10lbs they have been wanting to lose, signing up for an Adventure Race and so much more!

Tell us YOUR  story, as much or as little as you want. No need to be modest, brag away.

We’re interested in everything you have to say.

 Not to mention the fact, that many of you wouldn’t be experiencing the joy of CrossFit if a friend hadn’t talked your ear off about it!


Tuesday January 27th, 2015

“Fight Gone Bad”

3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Push Press, 75/55 lbs
  • Box Jump, 20 in
  • Row (calories)
  • Rest 1 min


  • Rotate immediately to the next station every 1 min
  • The clock does not stop or reset between stations

coming Wednesday…

“A) Squat Clean and Jerk-Heavy (20 minute cap)

B) 20 min:

  • Team Prowler Push (Low)

C) Barbell Overhead Situps 3×10


Must Read Fitness Blogs

There is only so much knowledge and information we can cram into our 60 minute classes, which is why we encourage you guys to be doing things outside of the gym. Surely we normally reference this in terms of getting in additional ways to break a sweat, but this can also mean continued education on all things CrossFit. There is so much knowledge out there for nutrition, weight lifting, cross training, mobility, exc.

Here is a short list of some must read fitness/CrossFit related blogs:

1) THE CROSSFIT JOURNAL: The original source of all things CrossFit. Some of the older articles are the best there is on the subject.

2) BREAKING MUSCLE: Great resource for all things fitness. The featured coaches and workout programs are a must-see each month.

3) BARBELL SHRUGGED: Great business information for affiliates and coaches. This is a resource for candid, straight-from-the-hip info… sometimes with a twist of humor. www.

4) CATALYST ATHLETICS: Great resource for all things weightlifting, and offers a newsletter called the Performance Menu.

5) RX REVIEW: All things relating to CrossFit. Comprehensive news on the Sport of Fitness.

6) TABATA TIMES: Lots more on functional training.

7) MOBILITY WOD: Kelly Starrett dishes on sports performance and athletic potential. A fantastic resource for all athletes.

8) WORDS WITH LISABETH: CrossFit’s social media director inspires and motivates with her writing talent. (1)

Sukhi and Stix testing out their 5x5 weighted push up!

Sukhi and Stix testing out their 5×5 weighted push up!

Tuesday January 20th, 2015


A) Squat Snatch Heavy

B) 2 Rounds for Time:

  • 50 Air Squats
  • 50m Lunges (Total 100)
  • 50 Situps

Boot Camp

Skill: Deadlift

12 min AMRAP:

  • 5 DL
  • 10 Push Ups
  • 30 Singles

Discussion: Sugars: Refined Carbs into Glucose, Insulin Response

coming Wednesday…

A) Back Squat Heavy 5 (add 10lbs)

B) 5min AMRAP:

  • 12 DB Snatch
  • 100m Run

C) 5 min AMRAP:

  • 12 Wallball
  • 100m Run

D) 5 min AMRAP:

  • 12 DB Suitcase Deadlift
  • 100m Run