Tagged as: box jump

Life ain’t always beautiful, but its a beautiful ride

Guest Post By our very own Jen West

Visit her blog at: http://thebestofthewests.blogspot.com/

I was 30 at the time that I found out my unborn son was sick.  Like really sick. I am 33 now and I have lived oodles of lifetimes in those 3 years.  I have lived in hospitals, watched children die across the hall, and watched my own son cling to life.  It changes you.  I had to find a vice.  While writing has always been my vice,  I found I also needed something physical. I stumbled upon Crossfit. While I originally started at another gym and have since moved to CrossFit Naples, Crossfit literally saved me. It still saves me today.  There is something very therapeutic about it.  It allows me one hour to escape the fears that constantly swarm me and I get to do it in the most welcoming environment among some of the kindest, coolest people.

In the words of Gary Allan “ life ain’t always beautiful, but its a beautiful ride,” and that can be said for any one of us. Life is freaking hard sometimes and there are days where I don’t want to WOD. I would rather curl in the fetal position than go workout, but I drag myself there, and let me tell you when I walk out one hour later I am whole again! We all have our stories. The ones that form us into the people we are… the good, the bad, the ugly and the “beautiful”, but how amazing that no matter the journey we can all walk into the gym knowing we will simply become a blur of teamwork and support. For that, I am grateful.  For all of you, I am grateful.

WOD on peeps!

The West Boys

Wednesday’s Workout

Skill: Pullups

Review: 1. Beat Swing 2. Pullup strength 3. Push-away


2 Rounds of “Helen”-
21 KB Swings
12 Pullup
400m Run

Thursday’s Workout

Skill: Row

Test: Max Height Box Jump

Double Under

Baseline Challenge this Saturday!

Check in begins at 8:30, 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 Extra heats as needed
  • 10:20-10:28 Winners announced!


We would like to take a moment and thank another sponsor of our Baseline Challenge. As a former D1 athlete JD understands the value of hard work. Where at CrossFit Naples we strive to  keep you “Physically Fit”, JD Loden Wealth Management keeps you “Financially Fit”. Thanks for your support to our program.

Monday’s Workout

Skill: Row

“CF Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

-15 minute cap on each lift

Tuesday’s Workout

Skill: Squat


2 Minute Burpee
2 Minute Air Dyne
2 Minute Hand Stand Push Up
2 Minute Straight Leg Situp
2 Minute Box Jumps

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years

Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
12 minutes of work:

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)


5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)