Workout of the Day
Teams of Two:
100 Pull ups
150 Push ups
200 Sit ups
Strength: Bench 10RMTuesday
3 rounds for Time:
25 DB Box Overs
25 Push ups
25 Med Ball CleansWednesday
For Time: 25 DB Thrusters
75 Sit ups
25 DB ThrustersThursday
7-15 Burpees (even)Friday
Strength: Back Squat 10x 3 (across)
Additional Strength Movement of ChoiceSaturday
Push Press (95/65)
200m run between couplets
For Time: 300 Singles
30 OVH Lunges
15minutes of work:
3 DB Deadlifts
6 Box Steps Ups
15minutes of work:
Weighted Lunge across gym
50 Burpees in Unison
50 Air Squats in Unison
10 Push Press
10 Push Press
10 Push Press
CrossFit KidsTuesday3mins: Max ring rows (Rest 3mins)--3mins: Max row (Rest 3mins)--3mins: Max Medball Front Squats Thursday
For Time: 100 singles, 50 medball lunges,25 med ball squats, 50 medball lunges, 100 singles
SAVE THE WORLD FROM HUNGER
November 29- January 4
Beginning November 29th, CrossFit Naples will be participating in Fitness Starts with Food, a global food drive with the goal of raising one million pounds of healthy food for those in need this winter.
Unlike typical food drives, FSWF participants are encouraged to donate 1 lb. of nutritious food such as Almond Butter, dried fruit, canned tuna, and apple sauce, with an emphasis on organic, whole ingredients- in exchange for the opportunity to try CrossFit, one of the most buzzed about movements in fitness with more than 10 million self-described CrossFitters worldwide, for free.
TAKE YOUR FIRST STEP TODAY!
I FINALLY started CrossFit after my boyfriend tried to get me to go with him for over a year. All I can say is that I wish I began sooner! In two short months, I’ve lost a pant size and my arms are the strongest they’ve ever been. I never knew I could push myself as far as I have in each class. I’m always challenged and I have fun doing it!Katelyn K
I found myself having to make a tough decision between joining Crossfit Naples or staying at the gym I’ve attended for the past 14 years. After meeting with the coaches and talking about the basics of Crossfit I decided to give it a try. Within 2 months, I had began to accomplish things I thought were impossible. Over the past 7 months I continued to find myself breaking more physical and mental barriers. Words can’t explain how thankful I am to CrossFit Naples.Wayne F.
Going to the gym was getting so monotonous. I wanted to get stronger, and I needed someone to challenge me. And that’s when I found CrossFit Naples. Gaining strength has never been so much fun! The workouts are extremely diversified, and, classes never get easier – you continue to push yourself harder than you did the day or class before!Jen W.
I got into CrossFit because of the functionality of the program. The movements and intensity transfer over to real life situations- unlike traditional lifting and cardio exercises. After many years of doing CrossFit on my own I joined CrossFit Naples. There is nothing like having numerous professional views and critiques on my training to perfect and advance my skills. CrossFit Naples is like a family.Conrad L.
I started hearing people I work with talk about Crossfit and what the workouts were like. I decided to join, and was blown away by the community of people working towards the same goals. Just two months into it I was down 10 pounds, lost 4% body fat, and was noticeably stronger. I would and do recommend Crossfit Naples for anyone that wants to get in shape and work hard at achieving their goals in life and in the gym.Michael C.
Most Recent Posts
Reflections of Wrestling from a CrossFit Owner
I’ve known what intensity was way before I learned of Newtons Laws but it wasn’t until recently that I’ve applied it theoretically to my training. I remember high school wrestling practices like it was yesterday. To a select few of us, wrestling practice was more like a battle to the death, fist flying, bloody noses, bodies everywhere. We had no limit. The intensity required to win the match, even in practice, was normal even if it meant slamming my best friend against the wall in an attempt to get a takedown before the round ended. I am reminded of another time when we somehow acquired old wrestling mats in my backyard during the off season. This specific night it was a friday night before a football game. The guys came over and we just wrestled. No coaches, no fans, no excuses.
Two guys would start wrestling as the odd man acted as the referee,bouncer, and custodian. His role as a referee was to ultimately decide those questionable calls that the other two were too stubborn to acknowledge. He would act as the bouncer to keep us on the mat so we wouldn’t go out of bounds. He was the custodian becuase he would have to walk around with the broom to constantly sweep the sand off the mat so we wouldn’t slip. This crucial role was one shared between us all. We gave all that we had everytime for one purpose; To be the best the we possibly knew how. I will never forget going to the football game that night, tired, sore and all scratched up after wrestling in the back yard with a sense of accomplishment. Nobody knew what we went threw just an hour before but we did and that’s all that mattered.
I loved that feeling of knowing that each wrestling match would push my physical prepardness and mental capacity harder than ever before. Our phsychological and phsycial tolerance was always exceeded everytime we wrestled each other. We expected nothing less. There was no holding back on intensity. The intensity level was high even according to Newtons Laws of power. Nobody could refute that when they saw us wrestle. It was performance observed by others, measure by fatigue, and repeated everyday.
Coach Glassman stated that you can’t talk about intensity without talking about functional movement, which he defined as “moving large loads over long distance, quickly.” Oh sure we did that. We push, pulled, grabbed, and lifted each other numerously across the mats. Back and forth, up and down, left and right, continusouly until we knew we had the match won. When I started Crossfiting its was just natural for me to go “there.” “There” being were most people won’t ever venture to go both phsyically and phsychologoically. But not me. Just like my wrestling matches. It’s expected. The edge that most wrestlers had due to experience we made up with intensity. Something that I learned early and am reminded often is that one can learn the principles of power, one can teach these very principles as well, but only during times as mentioned above can one truly appreciate intensity as the “independent variable commonly associate with optimizing return”. That can’t be taught, its earned.
Looking back I am so grateful for what wrestling taught me. I truly think it’s why I hold CrossFit so dear to me. It allowed me to transfer the intensity, and functionality from one sport to another. It taught me to never make excuses, to give everything I got and most importantly, that intensity is the only thing that has got us to where we want to be the fastest; in life and in sport.
-Front Row: First from the left, freshmen year
Today’s Workout (March 14, 2012)
Strength: Back Squat Tough (1 Rep)
rest 3 mins; repeat
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