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


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