What do you want more of? Just stop for a minute, think, and decide what you want more of in your life. More PR’s? More success? More love? More friends? Surely you have enough rudeness, enough hate, enough complaining, enough enemies — right?

So go be what you want. Become that which you seek.

If you want more success and more love? Work harder, love more. The race is never won by the bitter and the sideline sitter. Get up, get your hands dirty, make your brain tired. Sweat, think, love.

The map to what you want is already in your hands. The path is already under your feet. You have just failed to really commit to it yet. Stop waffling, stop waiting, stop worrying about the hurt and the cost. Our anticipation of pain is always worse than suffering itself.

Emerson once wrote: “The day is always his who works in it with serenity and great aims.”

Go work. Good things will come.

-Christina and Big Whiskey. Absolutely amazing!

Today’s Workout (Saturday, May 19, 2012)

Virtuosity: “Air” Squat

Conditioning:

“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post total time.

(Time Cap 22minutes)

Learn more about Manion and who he was HERE.

Have you thought about it? You see people all over mobilizing, stretching, rolling around on foam rollers and lacrosse balls to increase their ROM (range of motion). Have you ever asked yourself the question why? I mean really… do you stretch just because you’ve heard it’s good for you, or because for the couple of minutes you do it twice a week actually do feel good (when you’re done)? And what, exactly, should you be able to do with the flexibility you gain? Once you’ve gained some, how do you know how much is enough? Do you look at someone that is “really flexible” in the gym and think that you should be able to do that splits? Or is there some number in a book somewhere that gives you the “right” answer for each joint in your body?

Is it possible that it’s much simpler than that?

Is it possible that it’s much simpler than that? Could your ideal ROM be determined by your functional ability to perform various functional movements… like the squat, deadlift, or overhead press? And, if you’re competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements?

And, if you’re competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements? If so, then it’s probably slightly different for everyone. Can you squat easily? If not, what holds you back?
In the video below from the mobilitywod, Kelly Star discusses this topic – insightful to hear the thoughts of a guy who’s treated ROM issues in tens-of-thousands of athletes.

Watch HERE

Ashley, Thomas, and Paul

Today’s Workout (Friday May 18, 2012)

Skill Transfer Work:

A. Do as many Pull-Ups as you can without dropping off the bar.- 3 attempts

B. Max # of situps completed in 2 minutes

C. Max Hand Stand Holds without dropping-3 attempts

D. Max Box Jumps in 2 minutes

*Sharing racks

This gives you a great opportunity to get to know someone better, to have another person to watch your lift and push you a bit more, and you have a chance to encourage someone else as well.  You also should cherish the rest period that comes with sharing a rack during your lifting time.  Don’t be afraid to ask someone to share or to offer!

*WOD set up

Be certain you are very aware of where you are working, and where your neighbors are working.  Set up your boxes, bars, and KB in a place that allows you and your neighbors to work well.  Also be sure all of your extra stuff-old plates, shoes, water, shirt, etc…are safely out of everyone’s way.

*WOD awareness

No matter how intensely you tackle the wod, you need to remain aware of where you are running, which rope you are using, which pull up bar you grab, and where you jump rope.  We all know that it is very possible to develop tunnel vision when you go all out, but it is your job to remain aware of your movements and surroundings.

Today’s Workout (Thursday, May 17, 2012)

Virtuosity: Max Height Box Jump

Conditioning: 

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.

• If you want to gain muscle: drink significant protein (30-40grams) and significant carbs (40 grams).
• If you want to maintain you body composition: drink significant protein (30-40grams) and smaller portion of carbs (25grams).
• If you want to loose Body Fat: drink significant protein (30-40grams) and no carbs.

There is no exact perfect formula. Everyone is different. Also how hard you are training comes into effect. Harder you train the more food and rest you need.

Experiment and find what works for you.

-Welcome Dustin to the CrossFit Naples community!

Today’s Workout (Wednesday, May 16, 2012)

Skill: Overhead Efficiency

Conditioning:

6 rounds for time-
3 Reps Anyway Overhead – 185/105
6 Chin ups
9 Push Ups (Clapping)

1 in 6 Americans are facing hunger every day

In Collier County, 56% of kids receive free lunch

26% of Children live in Poverty in Collier County, That’s 16,188 children. Link Here

The Annual Letters Carriers Food Drive will take place across the country and in Collier County on Saturday May 12th and will continue this week. We hope you will join us in bring in non perishable items in this week before class. This is an easy way to STAMP OUT HUNGER in our own backyard. We will have a box in the office where you can drop off your items.

We will be collecting donations all week long. So PLEASE bring something in. Our very own member Wayne Fletcher will pick up the donations on Saturday. 

FOX4 News Link: HERE

^† Donate items like canned meats, fish, soup, canned fruits, bottled juice, vegetables, things that do not require refrigeration. Please do not include items that have expired or are in glass containers.

Today’s Workout (Tuesday, May 15, 2012)

Virtuosity: Kipping Pullup (tutorial)

Conditioning:

30 sec Row
30 Double Unders

Rest 3 minutes

30 Sec Air Dyne
30 Double Unders

REPEAT

This is a great opportunity to speed up your results.

What: 30 Days of- Lean Meats, Vegetables, Nuts & Seeds, Some Fruit, Little Starch, NO SUGAR, NO GRAINS

Why: Because you want to look good and feel better

When: June 1st-June 30th

How: Sign up by contacting a coach, Fee is $25 which includes: Paleo Packet, Accountability, Blog Updates, Cash and Prizes goes to the winner!

MORE INFO ON OUR WEBSITE: HERE

Welcome Luke to CrossFit Naples!

Virtuosity:

5 Sets-
Hand Stand Hold- 30 seconds
Hollow Rock-15 reps

Conditioning: 

“Kalsu”
On the minute:
Complete 3 burpees and perform max rep thrusters on the minute for 16 minutes (135/95).

-Score: Total Reps

Read more: http://www.prevention.com/food/healthy-eating-tips/7-foods-should-never-cross-your-lips#ixzz1uTuuCTG5

Strength: Front Squat Lunges 5×5 each side

Conditioning:
1 minute  Run Sprints
15-12-9
Push Up
Air Squat

-Rest

1 minute Air Dyne Sprints
15-12-9
Pushup
Air Squat

-Rest
1 mintue Row Sprints
15-12-9
Push Up
Air Squat

When recommending a better choice of starchy carbohydrates- we always prescribe sweet potatoes over common choices such as white potatoes, pasta, or bread. Here are some cool links further explaining their benefits:

9 Benefits of Sweet Potatoe

WH Food- Sweet Potatoes

Sweet Potatoes vs White Potatoes

Today’s Workout (Thursday, May 10, 2012)

Strength: Front Squat 1RM

Conditioning

1 minute One Arm DB snatch (70/45)
1 minute One Arm DB snatch (other side)
1 minute Situp
rest 1 minute; 3 sets