Workout of the Day
Push Press (95/65)
200m run between couplets
Skill: Max Box JumpMonday
"Cindy" or "Mary"Tuesday
Tabata (20sec on/10sec off x8sets)
Box Jumps (24/20)
10-15 KB Swings
10-15 Chin Ups
Cash Out: 600m RunThursday
5 sets of 3 minute rounds: 1 min rest
Power Clean x3 (135/95)
Push Up x6
Air Squat x9
(Score: Total Rounds-start each round where you left off)Friday
5 sets: 1 minute each: rest 1 minute
Row for Calories
Goal is to get a combined 50 per roundSaturday
Team Bench Press (20 minutes)
Team Sled Drag (max distance in 20 minutes)
15 DB Thrusters
800m Farmers Carry
Skill: Hand Stand Pushup
35 OH Lunges with KB (left arm)
35 OH Lunges with KB (right arm)
Skill: OVH SquatFriday
Teams of Two:
1 mile Run
Run 1 mile
10 min AMRAP:
three rounds, each for time of:
20 Jumping Pull Ups
(Rest 3 minutes between)
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 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.
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.
Most Recent Posts
The Paleo Diet
Most people wonder what’s the easy way do nearly everything. We agonize on how to best start something new because we don’t want to fail. And when it’s diet that we’re talking about, watch out!
I have a secret for you.
The fastest shortcut to reap the benefits of the Paleo diet is . . .eating a Paleo diet.
I know, I know, mind-blowing isn’t it? But no other way will get you there faster. I guarantee if you make your next meal a Paleo meal you will feel the difference immediately.
But how do you get started? Here are 5 easy steps to the Paleo diet lifestyle.
1. Educate Yourself
Research foods which are considered Paleo. On your journey you’ll find that a Paleo diet is comprised of the most nutritious and natural foods on the planet.
Eating a Paleo diet means you will eat unprocessed, lean meats, vegetables, fruits, nuts, and seeds.
To a newcomer, it may appear a Paleo diet severely restricts your food choice. And it does restrict what you eat, but think of it as restricting the processed, nutrient deprived foods which get shoved in our face every day. It’s all about your approach.
- The Paleo Diet
- The Paleo Diet book
- Robb Wolf
- The Paleo Solution book (NY Times bestseller)
- The Whole9 blog
2. Commit 30 Days
Commit yourself to a Paleo diet for 30 days. Remind yourself why you’re focused on the Paleo diet. You want to lose body fat, feel energized and balanced, right?
Think about your commitment at each meal if you begin to struggle, but you’ll get no sympathy from me. Let me explain. I’m not really a jerk, but I can’t eat a Paleo diet for you while you feel all great things that come from the Paleo diet. Regardless of your motivations for going Paleo, you’ll find one reason that strikes a chord deep inside. Remain focused on that reason if you begin to slip and slide around the diet. Pull yourself back to the centerline and focus. You eat a Paleo diet for you, no one else, only you.
I started the Paleo diet to drop body fat and to control a heart condition. Read more about why I started eating a Paleo diet here.
- Whole30 by the Whole9
3. Make a Plan
It’s always easier to stick with something new if you have a plan. And knowing what you’re going to eat during your transition to the Paleo diet will keep you on track.
Cement these two keys to success in your mind and you’ll be further than most on your freeway to success.
Paleo Food List
Make It Easier To Start
Remove all sugar dispensers in your home. That’s right, the one by the coffee maker, the baker’s stash, and the small packets of sugar mutants that are so colorful.
Ridding your home of sugar(s) is the easiest and most beneficial step in the correct direction. Then move on to exterminating your home of processed foods, but don’t go wild. Unless you decided to go “cold turkey” Paleo, then toss all non-Paleo foods away my friend. Otherwise, make the transition slowly. You know you better than I know you, so do what works best for you.
Throw out ALL the processed foods in your pantry. Yes, you must toss those Oreos. And the Pringles.
4. Go Shopping!
You’ve educated yourself on which foods you need. You’ve committed to it, and you have a meal plan. It’s time for action.
It wasn’t easy for me the first time I went to the supermarket to buy foods that qualify as Paleo.
My basket looked odd not filled with dry cereal, frozen pizza, soda, and pasta. Instead, it was full of fresh fruits, fresh vegetables, almonds, macadamia nuts, Canadian bacon, turkey meat, chicken breasts, and Bison meat.
I keep getting a weird feeling people were staring at my basket like I was a quack. Some did mention how healthy I was eating, and I must be a health freak. Others looked at me like I was jerk for buying nutritious foods while they filled their baskets with frozen pizzas, potato chips, soda, and ice cream.
5. Get others involved to stay motivated.
Tell others why you’re changing your diet. If they understand what’s driving the change in your diet and in your life, they’ll cheer you on. Everybody wants to help someone who is helping themselves. We all, with a few exceptions, want to see others succeed.
It counts to have someone in your corner when you want to eat cool ranch Doritos and your lover says, “That’s not a Paleo food, you shouldn’t eat that. How about an apple instead.”
When you decide to give the Paleo diet a try, I would love to hear it. Leave a comment!
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