Tagged as: back squat

Recipe: Fried Eggs with Sweet Potato Hash


  • 1 Tbs coconut oil, divided
  • 1 medium sweet potato or yam, diced into 1/2″ cubes
  • 1/2 yellow onion, diced
  • 2 nitrite/nitrate free sausages, sliced
  • 1 medium bell pepper, diced
  • 4 eggs
  • freshly ground black pepper


  1. In a large skillet, heat 2 teaspoons coconut oil over medium heat.
  2. Add the onions and sweet potatoes, and sauté for 5 minutes.
  3. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened.
  4. Add bell peppers and 1 Tbs of water.
  5. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently.
  6. Meanwhile, fried eggs in 1 teaspoon coconut oil.
  7. Season with freshly ground black pepper and serve over sweet potato hash.

Todays Workout (Saturday, April 28, 2012)

Strength: Back Squat 5 x 5


5 minutes of Wallball -rest 2 minutes

5 minutes KB SDLHP -rest 2 minutes

5 minutes Push Press (95/65)

Reflections of Wrestling from a CrossFit Owner

By Mario Ashley
“Intensity = Force X Distance/ Time,” I say it to myself all the time. I have memorized it, I have applied it in my training and I have taught this theory to others at our gym. It’s what CrossFit is all about. The fact of the matter is producing intensity at an elite level is much easier said than done. 

I’ve known what intensity was way before I learned of Newtons Laws but it wasn’t until recently that I’ve applied it theoretically to my training. I remember high school wrestling practices like it was yesterday. To a select few of us, wrestling practice was more like a battle to the death, fist flying, bloody noses, bodies everywhere. We had no limit. The intensity required to win the match, even in practice, was normal even if it meant slamming my best friend against the wall in an attempt to get a takedown before the round ended. I am reminded of another time when we somehow acquired old wrestling mats in my backyard during the off season. This specific night it was a friday night before a football game. The guys came over and we just wrestled. No coaches, no fans, no excuses.

Two guys would start wrestling as the odd man acted as the referee,bouncer, and custodian. His role as a referee was to ultimately decide those questionable calls that the other two were too stubborn to acknowledge. He would act as the bouncer to keep us on the mat so we wouldn’t go out of bounds. He was the custodian becuase he would have to walk around with the broom to constantly sweep the sand off the mat so we wouldn’t slip. This crucial role was one shared between us all. We gave all that we had everytime for one purpose; To be the best the we possibly knew how. I will never forget going to the football game that night, tired, sore and all scratched up after wrestling in the back yard with a sense of accomplishment. Nobody knew what we went threw just an hour before but we did and that’s all that mattered.

I loved that feeling of knowing that each wrestling match would push my physical prepardness and mental capacity harder than ever before. Our phsychological and phsycial tolerance was always exceeded everytime we wrestled each other. We expected nothing less. There was no holding back on intensity. The intensity level was high even according to Newtons Laws of power. Nobody could refute that when they saw us wrestle. It was performance observed by others, measure by fatigue, and repeated everyday.

Coach Glassman stated that you can’t talk about intensity without talking about functional movement, which he defined as “moving large loads over long distance, quickly.” Oh sure we did that. We push, pulled, grabbed, and lifted each other numerously across the mats. Back and forth, up and down, left and right, continusouly until we knew we had the match won. When I started Crossfiting its was just natural for me to go “there.” “There” being were most people won’t ever venture to go both phsyically and phsychologoically. But not me. Just like my wrestling matches. It’s expected.  The edge that most wrestlers had due to experience we made up with intensity. Something that I learned early and am reminded often is that one can learn the principles of power, one can teach these very principles as well, but only during times as mentioned above can one truly appreciate intensity as the “independent variable commonly associate with optimizing return”. That can’t be taught, its earned.

Looking back I am so grateful for what wrestling taught me. I truly think it’s why I hold CrossFit so dear to me. It allowed me to transfer the intensity, and functionality from one sport to another. It taught me to never make excuses, to give everything I got and most importantly, that intensity is the only thing that has got us to where we want to be the fastest; in life and in sport.

-Front Row: First from the left, freshmen year

Today’s Workout (March 14, 2012)

Strength: Back Squat Tough (1 Rep)

Baseline Retest
500m row
40 squats
30 situps
20 Pushups
10 Pullups
rest 3 mins; repeat

Beach WOD success!

Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of your foot. If the bar deviates from this position, you create a lever you have to work against in order to balance the load.

Other moment arms, such as the distance between your hips and the bar, represent the resistance you have to overcome during the movement. The key to the exercise: overcoming the inherent moment arms without introducing new ones created with bad form.– The Mechanics, The Movement, The Placement, CrossFit Journal

Thanks everyone who came out to support CrossFit Naples. We had 30 people show up to our first beach workout. Let’s double that next time. Be on the lookout for our next beach workout.

Today’s Workout (February 27, 2012)

Strength: Back Squat 5×5
Wall Ball
Double Under

Rest 3minutes:

Box Jump

Time Cap: 20min

Can you do 100 perfect pushups?

Mastery of the basic, entry-level “P.E. push-up” is a prerequisite to the handstand push-up. Very few people have achieved mastery of the push-up though many of you think you have. The test is simple: can you do 100 perfect push-ups? The standard for perfection, though simple, disqualifies nearly everyone. A perfect push-up is slow and deep with a body absolutely perfectly straight
and taut. We’ve listed the most common push-up faults below. Not one in fifty guys with a 300-pound bench press can do 50 honest push-ups!

So, “what is an honest push-up?” An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the
push-up is a super demanding whole-body movement. Engage as many stabilizers as possible.-CFJ, The Pushup

-Mike with the look of determination turned on

Today’s Workout (Thursday, February 16, 2012)

Strength: Back Squat 5 x 1


15 minutes of work-
Toes to bar
Hand Release Push Ups
Anchored Sit up

Wallballs are scared of heights

This was posted by CrossFit on their Facebook page. As of yesterday Donna had 1,485 likes,  225 shares, and 95 comments. I love the CrossFit community. Way to go Donna!

Donna came to us over six months ago with severe atrophy in her legs. Her knees were in pain all the time. We progressed her slowly and cautiously getting her to do what doctors say not to do- SQUAT. At her age, when women struggle with osteoporosis and other degenerative diseases Donna is taking back her life. Not only does she squat now, she does box jumps, double-unders, and has even started to take up jogging. Who said CrossFit isn’t for everyone?

Today’s Workout (Monday, February 6, 2012)

Strength: Back Squat 5 x 3


12 Wallballs (8/10/12ft)

21 Double Unders

5 sets; rest 60 seconds

Paleo Sundae

Thursday, January 19, 2012

Paleo Challenge Blog (Day 11)

Life does not segregate physical demands so why should the gym?  The concept of long slow cardio workouts, or days dedicated to training an isolated body part are over.  Like a paleo sundae, we serve up a dish of cardio blended with strength training and sprinkled with gymnastics. 

CrossFit is available to anyone, but not for everyone.  CrossFit is a place for people who want to improve. Discover what you are capable of doing, and push beyond limitations.  CrossFit gyms are sacred places where the energy is kept positive, and the “no *sshole” rule is enforced.  At CrossFit Naples, we are challenging the status quo everyday.

Petergaye displaying perfect Overhead Squat technique

Today’s Workout

Strength:Back Squat 1RM

10 rounds-
10 Deadlifts (135/95)
10 Double Unders