Tagged as: back squat

Athlete Spotlight: Chris K

1.  Hometown:  Lynbrook New York

2.  Age: 60

3.  When did you first start training at CF Naples?:February, 2012.

4.  Favorite WOD:I look forward to each WOD and the challenge of completing.  Some are more challenging then others, but my coaches always push me to finish.

5.  Least Favorite WOD:None

6.  Tell us about you sports & fitness background:I have always been very active in sports, tennis, golf and softball.  Have been going to Wellness for over 18 years, but decided I needed a change and joined CrossFit.  This was a life changing experience for me and the best decision I have made towards my fitness goals.

7.  How did you first get exposed to CrossFit?My son, Erik.  He has been going to Bowie, Maryland CF and I did a class with him.  Erik encouraged me to give up Wellness and join CF

8.  Take us back to your first WOD… what was it, and how did it feel? It was February 14th.  5×1 front squats.  It was hard, but I did it.  We also did some partnering workouts.

9.  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I am definitely stronger and building more muscle.

10.  What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My entire experience has been awesome.   I so enjoy the CF community and their commitment that each person succeeds in the WOD.  I finish each WOD and am so amazed that I actually finished and set new PB’s.  I may be last, but that really does not matter to me or anyone in the community.

11. Please share with us any favorite CrossFit / CF Naples moments: I have several CF Naples moments.  My first was your thank you, that I started CF.   That was so special to me as very few people take the time to write notes.   I continue to receive notes from both you and Tara on my personal achievements.   Double Unders/Box Jumps/Hand Stands are my moments.  Really each time I finish CF is a great moment.

12. Any advice for people just getting started? Take the time to learn the movements atfirst. Can’t is not a word that we use.  (Dawn tells me that everytime I say can’t)  There is always modification.  Take time and get it correct first.  The weights will come as well as personal achievements.  Each and every person in our community is my hero and I so enjoy going to CF.  It is addicting.  No matter how old, or fit or unfit you are, you can do CrossFit. Tara and Mario are the BEST.

13. What are your hobbies, interests and/or talents outside of CrossFit? I love to do volunteer work.  I am very active in my Church and also helping with the Byron Donalds Campaign.  Enjoy biking and swimming with our yellow labs Cooper and Bailey.

Thursday’s Workout

15-Minute AMRAP

5 push-ups

10 Power Cleans, 95#/65#

15 Wall ball shots, 20#/14# (10’ target)

…coming up Friday

5 rounds for time of:

4 Back Squats 185/135

8 Deadlifts 225/155

Paleo Challenge Day #13

How much does sleep affect your athletic performance? Martin Rawls-Meehan explains the science behind getting enough rest.

How much do you think about how well you sleep? How important do you think sleep is to your CrossFit performance? What about your general health?

If you’re like most, you probably don’t think much about how well you sleep. All know they feel better when they sleep more, so you probably want to sleep well and are upset when you don’t sleep as much as you want.

But getting good sleep is more than just sleeping more, and it does a whole lot more for you than make you feel a little better during the day. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement.

Like the science of nutrition and exercise, sleep science has been undergoing a revolution over the last few decades. Researchers are now beginning to understand how sleep impacts our performance over the short term and long term.

Just how much can sleep impact you as an athlete?


-The calm before the storm.

Today’s Workout (Wednesday, June 13, 2012)


Back Squat 1 Rep Max

Rest 5 minutes

Deadlift 1 Rep Max



2 x 1 minute Max Speed Air Dyne

Paleo Diet Day #5

The Paleo Diet is not a low carb diet. It is a low-er carb diet (22-40% carbohydrates) than the typical U.S. diet (49-60%) but that doesn’t mean we shouldn’t be eating our fair share of vegetables and low glycemic fruits.

Modern low carb diets (4-20%) are really high fat diets that contain moderate levels of protein at best. Even worse, almost all of these low-carbohydrate diets permit unlimited consumption of fatty, salty meats (such as bacon, sausage, fatty ribs, and lamb chops) and dairy products (cheeses, cream, and butter) while restricting the consumption of fruits and vegetables. Cancer-fighting fruits and vegetables. (The Paleo Diet, pg. 11)

Lesson of the day: Eat more veggies!

-Welcome newest member Paul to the CrossFit Naples community.

Today’s Workout (Tuesday, June 5, 2012)

Strength: Front Squat & Back Squat- Work up to Body-weight

Conditioning: For Time

Front Squat (BW)
KB Swing (Russian)
100m Run

Paleo Recipe: Paleo Bars


  • 3 Tbs coconut oil
  • 1/4 cup carob powder or cocoa (optional)
  • 1/2 cup ground nuts (almonds, hazelnuts)
  • 3/4 cup unsweetened shredded coconut
  • 1 Tbs raw honey (optional, add more to taste)
  • parchment paper


  1. Melt the honey and coconut oil in a saucepan over medium heat.
  2. Once combined, add the carob, ground nuts and coconut and mix together.
  3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square when cool enough to touch.
  4. Refrigerate until hardened. Cut into 4 servings.

Today’s Workout (Wednesday, May 23, 2012)

Strength: Back Squat 5 x5


“Double Baseline”

800m Run

80 Squats

60 Situps

40 Pushups

20 Pullups

Go Do Work!

Courtesy of CrossFit Lisbeth

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


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.

Here’s whats wrong with the world

I saw an info graphic the other day that was very unsettling, yet eye-opening.

It showed the biggest 10 multinational companies in the world and what they produced. To be honest, it’s what’s wrong with our country.

These companies create goods that they know aren’t good for people but make it anyways because it will make them money. The healthiest thing on the list was bottled water and canned peaches!

Here is the link to the article HERE.

What I would have love to see is a company that was producing fruits and vegetables. What happened to that? Real food for real people.

Wayne gasping for air

 Today’s Workout (Monday, May 7, 2012)

Strength: Back Squat 1RM

Air Dyne Sprints-Partner

Wallball Max Reps- Partner