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

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