Tagged as: box jump

Baseline Challenge this Saturday!

Check in begins at 8:40, and will conclude by 10:30 am. Check-in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin.

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!
The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first and second place male and female Rx’d scores.


Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Heat 6
  • 10:20-10:28 Winners announced!

CF Naples

Friday’s Workout

Strength: Deadlift 1 Rep Max (overhead grip only)



1 minute each: 4 rounds

  • Pullup
  • Ring Row
  • Dip
  • Box Jump

Score: Max Reps per round

Saturday’s Workout

Baseline Challenge this Saturday!

CF Open Begins Tomorrow

Tomorrow is the beginning of the 2013 CrossFit Games season with the start of the Open, running from March 6 through April 7. For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and then the CrossFit Games where the best of the best will throw down on the big stage that you’ve seen on ESPN.

Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

2. It Gets You Competing Again.

There is something about putting yourself on the line that sparks inspiration. I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. Get in the game. It’s worth it.

3. It Gives You an Appreciation the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun.  It immediately bounds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open here.

Wednesday’s Workout

A. Max Height Box Jump 5×5

B. Testing: Max Broad Jump

C. Teams of 2 –
2000m Row
100 burpees

Thursday’s Workout

A. Weighted Pushup 6 x 2

B.  For Time-
Run 400
21 DB thrusters  (95/65)
15 DB thruster  (95/65)
9 DB thruster (95/65)

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!


Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint