Tagged as: bench

Did you get your 100% Discount?

Usually during the holiday’s companies are vying for your attention in hopes that you will buy from them. They do that by offering a “buy on get one free” or a 10-20% discount on selected items. We wanted to change that around by giving something totally FREE to you. That’s a 100% discount! 

It’s called the Holiday Resource Guide. 

We found that if we could get people to stay active during the holidays they actually lost weight. We wanted to create a resource guide that would help avoid what happens to millions of Americans during the holidays. Did you know people who are overweight usually gain more than normal weight people during the   holidays? Well not anymore!

We created this resource guide because we care. It covers main topics of: APPROACH, NUTRITION, AND WORKING OUT plus some bonuses! If you implement just a few of these techniques you’ll never gain weight during theholidays again. Best news of all it’s FREE!

Check your emails for this amazing Guide to the Holidays!


If this excites you, you should check out our 6 Week Bodyweight Challenge. This is not a weight loss challenge but don’t be surprised if you lose weight! You don’t have to CrossFit here in Naples to participate, and non-CrossFitter’s are highly encouraged to participate. Two bodyweight workouts a week, submit your score online and best part is…everyone can win!

More information on our BLOG 

(Last day to sign up Saturday, November 22nd)

Monday’s Workout

Skill of the Week: L-sits

Strength: Bench Press 3 rep max


3 rounds for time-

15 Deadlifts (125/75)
10 Hang Power Cleans
5 Push Jerk (Level 1: Push Press)

– 5 Burpee Penalty (when bar drops)

Tuesday’s Workout

Skill of the Week: L-sits


Partner WOD
(1 partner works 1 rests)

1500m Row
100 Box Jumps
100 DoubleUnders
100 Mountain Climbers

Do you strategize your workouts?

If you are eager to improve yourself as a CrossFit athlete, you need to start thinking strategy long before you hear “3, 2, 1: GO!”


Strategy begins with checking the daily workout the evening before (http://www.crossfitnaples.com/blog/, and preparing your gym bag accordingly. If there is a separate Strength WOD that includes Olympic or powerlifting movements, pack your weightlifting shoes or other flat-soled shoes. Heavy cleans or overhead stuff? Make sure your wrist wraps  or tape are in that bag.

Think about what you are going to wear. Do you want to wear the shorts that pull down to reveal your butt crack while doing sit ups? Probably not. Are deadlifts on the menu, but you want to keep your shins scab-free? Then make sure you have your favorite knee-high deadlifting socks ready to go!

Show up early

Now class time has arrived. Good strategy means showing up early for mobility exercises specific to the movements in the WOD. Showing up early also means you might be able to watch other students do the WOD and learn from their successes and mistakes. Ask questions: “How was the WOD? How did you approach it? What would you do differently?”

Maybe you’ll learn that it’s a good idea to go for unbroken sets and recover between stations or during easier movements. Maybe you’ll learn it’s a good idea to set a specific pace: 5 reps, 3 reps, etc. Talk to you fellow students and your coaches and find out!

Don’t “Forget” Your Reps

Is it a complex or high-intensity WOD that will make it difficult to keep track of rounds or reps? Then make tick marks with chalk and wipe them off as your progress, or have a marker or pen and paper handy to count your rounds and reps.

3-2-1 GO!

It’s Go Time! Now you’re off and running. Stay focused on your pre-arranged strategy. Stay close to your equipment between reps. Be conscious of your rest intervals — a good strategy is to take a certain number of breaths — 1, 3, 5 — depending on the exercise, and get right back in on the next rep.

Meanwhile, have fun! Yell “Lightweight! Yeah budday!” to your heart’s content. Look out of the corner of your eye at your CrossFitting friend next to you, and encourage them to keep going when you see them slowing down. The positive energy and the wild atmosphere in the gym will push you through the toughest workouts!

What have we changed since? Free WOD socks goes to the winner!

Thursday’s Workout

10 minute AMRAP:

  • Snatch Grip Deadlift x 8 (135/95)
  • Sumo Deadlift x 8 (same weight)
  • Run 50 m

Friday’s Workout

Strength: Bench Press 5×5


10 Rounds for time-

  • 5 Strict Chin ups
  • 10 Kipping Swings

-Penalty if you fall off before the round is over= 5 Burpees

CrossFit Dictionary

There is a lot of silly jargon in CrossFit, but you will get use to it. Knowing the language of CrossFit should help preclude some confusion and allow you to focus on your performance.

Athlete – You. As long as you are working to improve your athletic ability, we consider you an athlete and we treat you with the respect that role deserves, regardless of your current ability.

Beast – An athlete with exceptionally good work capacity or work ethic.

Box – CrossFit gyms are typically referred to as a ‘box’ because they are traditionally located in industrial warehouses.

DNF – Did Not Finish. For WODs with a fixed amount of work and a time cap, it is possible to not finish the prescribed amount of work in the given time. In such cases, the score will be appended with “DNF”.

Firebreather – An elite-level CrossFit athlete.

Girls – Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.

“Gymnastics” – Historically, the term “gymnastics” is used relatively loosely in CrossFit to describe exercises that involve controlling body movement, typically with no weight other than body weight; e.g. sit-ups, push-ups, air squats, ring-rows, box jumps, etc. in addition to some more advanced movements are all historically referred to as “gymnastics” in CrossFit. At CrossFit, we typically do not use the term “gymnastics” in this way because it is not clear to the general public and because it does not give adequate respect to the far more advanced sport of gymnastics recognized around the world.

Heroes – Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.

Metcon – Abbreviation of ‘metabolic conditioning.’ Metcon is training with the intent to enhance performance in the three metabolic pathways that provide energy for all human action. These metabolic pathways are known as the phosphagen pathway (dominant in the highest-power activities that last 10 seconds or less), the glycolytic pathway (dominant in moderate-power activities that last up to several minutes) and the oxidative pathway (dominant in low-power activities that last in excess of several minutes). CrossFit strives to enhance performance in all three metabolic pathways through “metcon” training. The term “metcon” is often misunderstood and incorrectly used by CrossFitters as a synonym for longer-duration cardio vascular training.

Paleo – (1) Paleolithic nutrition. Term coined by Dr. Loren Cordain in his book “The Paleo Diet” and popularized by Robb Wolf in his book “The Paleo Solution”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. This excludes modern, Neolithic, man-made inventions and processed items that would not otherwise be edible by humans or available to humans in nature. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients.

PR – Personal Record.

Pukie – The name of a fictional clown in a cartoon drawing depicted as vomiting as a result of intense exercise. This cartoon drawing was developed by someone in the very early days of CrossFit and made its way around the internet as a badge of honor; i.e. ‘our method is so intense that it will make you puke!’ CrossFit Naples does NOT encourage the Pukie experiences but we do applaud it if it happens.

Rx – Prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it “Rx”; i.e. as prescribed. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We strive to do both movements and WODs Rx.

“The Games” – Abbreviation for The CrossFit Games. The CrossFit Games is an annual competition to find the fittest man and woman on Earth.

WOD – Workout of the Day.

Saturday’s Workout

8:00am Makeup

9:00am Whole Life Challenge Prelims

Monday’s Workout

A. Close Grip Bench (20rep)

B. “Isabel”-30 Snatches for time (135/95)

Skill of the Week: Hollow Rock

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

Thank You, Thank You, Thank You!

There are so many people I want to thank for making this event possbile I don’t even know where to begin. Here’s a start…

Thanks to my mom and dad for always be there for us on the drop of I dime. I can’t tell you how many times I have called my parents for help and moments later they are at the gym on their hands and knees getting dirty and sweaty with me. My success’ will always be their success’.

Thanks to Dawn, Chris, and Alex for coming early to help set everything up. You guys helped make everything run smoothly. Everything ran great and only gave us more confidence to do another event!

Thanks to our Judges for making this feel like a legitmate CF competition. Judging is much harder than it looks. And you guys made it look easy!

Thanks to our Athletes for participating and making this such and enjoyable event. You guys inspire us everyday to make CrossFit Naples an exciting place to train.  Everyone demolished their old baseline scores! Just ridiculous improvements! Don’t worry we will be sending those scores out today!

Last but definitely not least I want to thank Tara for putting up with me. It’s not an an easy task but she is always there encouraging me to be my best. She is the most loving and patient person I have ever met. Did I also forget to mention how beautiful she is?? Happy 3 year anniversary pookies!

Big Shout out to our Sponsors:


Tuesday’s Workout:

3, 4,& 5 Minutes of Work-
3 DB Push Press
6 DB Push up
9 DB Romanian DL

-1min/2min/3min Rest
-Weight is limited by Push Press
-Score: Totals Reps and Weight Used in the last round (it’s not how you start that matter’s its how you finish)

Coming up Wednesday:

A1. 30 second DB Bench Press x 4 sets; rest 20seconds
A2. Chinese Rows 4 x 6-8; rest 2-3 minutes
B. 15 minutes of Work on the AirDyne (30 seconds at a time)

-No score today! Just work hard (It’s nice not to be looking at numbers all the time)

Hero WOD: Tumilson

We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas “Tumilson”, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Thursday’s Workout 

8 rounds for time of-
Run 200 meters
11 Dumbbell burpee deadlifts (60/30)

Compare times HERE

…coming up Friday

3 sets-
Max rep bench (BW)
30 Box Over jumps (24/20)
15 Wall balls (20/14)

-Rest 3 minutes actively