Tagged as: back squat

Monday Funday, Tuesday Funday…

I posted this to my Facebook Monday morning after teaching class at 6am and recieved a nice confirmation from individuals with my same mentality. 

It’s a mind set to think like this and I admit-at times- I fall short. But there are moments like this morning that really make me grateful for all that I have. Monday morning is officially “MONDAY FUNDAY” and guess what, so is tuesday, and wednesday….well you get the point.

Get excited about something! Nothing is worth doing if you aren’t have fun.

I once heard of a story of a garbage man who spent 25 years picking garbage for a living. You would think he was the most angry, depressed man alive. On the contrary, he was known for singing songs with a jubilant smile on his face. To be honest, I forget how the rest of the story went because I couldn’t imagine how a man could be so happy.

Looking back the story was teaching PERSPECTIVE and it’s that perspective that I continue to remind myself about when I’m upset or angry, or even mildly depressed.  It’s in those moments that I remind myself to enjoy the moment. That it could always be worse.  

This morning was one of those days. Thanks for a great morning!


Tuesday’s Workout

Strength: Back Squat (prep for workout)

14 minutes of Work:

  • Even Minutes -Max Rep Double Unders
  • Odd Minutes – Max Rep Low Bar Back Squats (225/135)

Wednesdays Workout

4 minutes
5 SDHP (135/95)
5 Wall Ball

Rest 3 minutes

4 minutes
10 Cal Row
10 Pullup

Rest 3 minutes

4 minutes
15 Air Squats
15 Situps

Beyond the Whiteboard

On Beyond the Whiteboard, there are currently 100,000 different workouts in its’ database. In the database it has the fastest times ever recorded for these workouts. The vast majority of these are random workouts created on a whim by an individual athlete. But in the CrossFit world, certain workouts (most of them named) are done over and over again. Here are the 10 most popular CrossFit workouts. Be curious and find out what the highest “Cindy” score is.

Website: http://beyondthewhiteboard.com/

Santiago is one of our most dedicated athletes. He shows up 4-5 day’s a/week. He is coachable and super-friendly. He came to us out of Officer Candidate School 4 months ago. Awaiting orders his desire was to get in amazing shape. Just a couple of weeks ago he was given orders to deploy in January and now that he has his orders, his new goal is to destroy the physical assessment he has to take when he goes back in. I’m pretty sure he’s going to kill it!

Tuesday’s Workout

Back Squat

“Cindy” AMRAP in 10 minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
-Post total rounds

Wednesday’s Workout

For time:
500m row
25 Wallballs (20/14)
400m row
20 Wallballs
300m row
15 Wallballs
200m row
10 Wallballs

-Post interval times and weight used on wallball

Athlete Spotlight: Dawn B.

Welcome Dawn to the CrossFit Naples staff!

She has been working with us since last month to help make us run more smoothly. We can’t do it on our own and neither do we want to. Our dream has always been bigger and better. Having Dawn on our team is paramount for the continued growth and success of our amazing community! What better way to introduce Dawn than with an athlete spotlight!

1.  Hometown: Naples, Florida

2.  Age: 33

3.  When did you first start training at CF Naples?: March 2012 as a guest to a Saturday workout at Lowdermilk Park.

4.  Favorite WOD: This was a really hard question:  I really like all of the WOD’s.  I actually look forward to 7pm to read each day’s blog and to see the next WOD.

5.  Least Favorite WOD: If I had to pick it would have to be any workout with Overhead squats in it.  The movement is not a natural feeling to me so I just need to work on the proper alignment.

6.  Tell us about you sports & fitness background: There is not much in my background regarding sports and fitness.  I was never a really active person in sports.  I enjoy riding horses and four wheelers on the weekends.  In 2001, I started playing softball a few nights a week with a group of friends. 

7.  How did you first get exposed to CrossFit? I went with my friend, as a spectator, to a mud obstacle course and had decided I wanted to try something outside of my comfort zone. I knew I needed more upper body strength and Chris Knudsen had just started CrossFit and was at work going on and on about the coaches and the classes she was attending with such excitement.  So being a little curious I figured I couldn’t lose anything by giving CrossFit a try.       

8.  Take us back to your first WOD… what was it, and how did it feel? My first WOD was at Lowdermilk Park on the volleyball courts.  We had a 3 person relay race across the 2 sanded courts with each person having to do a different kettlebell swings during each heat.  There were three 10 minute heats each.  I’ve been addicted ever since.

9.  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have definitely gotten stronger, faster, and do see a lot of muscle changes throughout my body.   I believe CrossFit has helped to improve my mind and self confidence awell.

10. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have come to really enjoy working out and being a part of CrossFit Naples, I was part of a gym a few years ago and honestly did not feel I was structured enough and therefore lost interest rather quickly.  CrossFit Naples is completely different and has opened my eyes to health and fitness; I thought I would never be so interested and involved with a gym.

11.  Please share with us any favorite CrossFit / CF Naples moments: All moments at and with CrossFit are my favorite.  I have accomplished so many PR’s and goals that I just want to keep improving.  I must say getting to the top of the unknotted rope and doing a pull-up unassisted does top the cake…Paleo cake of course! 

12. Any advice for people just getting started? Be open-minded. Don’t let fear take over you.  Just give it a try.

13. What are your hobbies, interests and/or talents outside of CrossFit? I still enjoy four wheeling and have added 5K’s and mud obstacles whenever possible.

Dawn crushing the “Baseline” workout.

Saturday’s Workout

Make Up

Monday’s Workout (cap)

400 m Run
30 Back Squats 115/75
400 m Run
20 Front Squats 105/65
400 m Run
10 Overhead Squats 95/55
Post total time.

Skill of the week: Overhead Squat


Rules are good!

Rules are good. They guide us for the better. They offer structure and discipline in a world of chaos. Here are some rules to live by according to Michael Pollan, author of the best seller “Food Rules.” 

Rule 63: “Cook”

Pollan says “the decline in home cooking closely parallels the rise in obesity”—not because we flock to fast food places, but because most restaurant chefs go crazy with sugar, salt and unhealthy oils. (See: Why is Sugar So Bad for You?)

Rule 60: “Treat treats as treats”

Food marketers want us to believe that we get pleasure from eating foods that are bad for us (the old “you deserve it” trick). Having one “cheat day” a week helps curb overindulgence.

Pollan has a more structured variation of the rule: “No snacks, no seconds, no sweets except on days that begin with the letter S.

Rule 13: “Eat only foods that will eventually rot”

Sometimes things become such a staple in our diet that we forget they aren’t actually food (you’re familiar with this example). When we stop eating real, rot-able food, it seems that we—just like the major food manufacturers—only care about the bottom line. But in our case, it’s the wrong bottom line… we go for the cheapest, fastest food we can find, with little regard to how it lowers our quality of life, or how much time and money we’ll pay later to fix the damage.

A few more rules of thumb for finding real food: “If it came from a plant, eat it; if it was made in a plant, don’t” and “shop the peripheries of the supermarket.” Read More

-Welcome newest athlete Christina to the CF Naples community!

Tuesday’s Workout

3 sets-90 seconds each:
-Pull up
-KB Swing (53/35)
-Single-Single-Double Under

-3 minute REST–Score Total Reps on Pullup and KB Swing

SKILL OF THE WEEK: Toes-to-bar

Wednesday’s Workout

“CF Total”

Back Squat 1RM

Press 1RM

Deadlift 1RM

-Bring your journals and record your scores!


WLC Registration began today!

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration started at 11am, TODAY!

Please click here at and register at www.wholelifechallenge.com

Important dates for you:

  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals

So, before we get into today’s WOD, I do want to have a real moment with everyone. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-We’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything. It has gotten annoying for some of you…good that was my point.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, and so is Tara (we practice what we preach), But I can’t do it all myself. It’s not the same without community!

“I can lead the horse to the river but I can’t force them to drink it.”

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to CrossFit Naples to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our morning crew to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our most experienced athletes to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge and DO WORK. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, and it’ll get us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort. DO WORK!

-Sign up today at www.wholelifechallenge.com

Thursdays Workout

unknown amount of sets…

unknown amount of reps…

Pullup (CTB)
DB Squat

Rep Scheme and Time-Unkown and Unknowable…until you show up! Surprises are so fun!

…coming up Friday

Strength: Bench 3RM


90 Seconds of Back Squat (70% of Bench 3RM)
90 Seconds of Front Squat (70% of Bench 3RM)
-Rest 90seconds

Go Prescribed…or Go Scaled?

Prescribed: (verb) written down as a rule or guide.

Doing a workout “as prescribed” is often misunderstood. Whatever the “prescribed” workout is on the whiteboard, the amount of weight to be used in a workout is designed to generate a high power output. The load to be used by women (or seniors, or young adults) is determined as a percentage of the load suggested for men. These “suggested” loads are just that—proposed guidelines for the workout. They are written on an erasable board, not in stone.

With that said, not every component of the WOD should or need be scaled. Scaling is not intended to enable an athlete to finish a workout as quickly as possible or to make it easy: speed and ease come from intensity in the face of appropriate challenge. The scaled movements will vary for individual athletes. A goal of skill or strength training should be to improve in those areas that require scaling for you.

Moreover, scaling focuses on quality of movement, not just the load being moved. Proper form must be maintained during the workout for all the repetitions of any exercise and through the full range of motion. In competition, less than perfect form will result in “no rep” being called. The same standard should be applied in every workout (I know you hate to hear that but it’s important!). If an athlete cannot perform at this level, the prescription must be changed by reducing load, reducing the number of repetitions, or even substituting movements.

Nevertheless, the WOD as scaled for each individual should be as close to the posted prescription as can be done correctly…thereby offering each athlete the same relative level of challenge and increase in work capacity. Remember being “fit” simply states that your able to do more work in less time, consistently overtime.

Not doing the WOD “as Rx’d” is not a stigma. Doing a scaled WOD is simply a plan of action for making continuous progress in your CrossFit journey.

Thursday’s Workout

Back Squat (225/155)
KB Swing

…coming up Friday

5 individually timed rounds of-
250m Row
25 Box Jumps
25 Situps (Anchored)