Tagged as: box jump

Go Prescribed…or Go Scaled?

Prescribed: (verb) written down as a rule or guide.

Doing a workout “as prescribed” is often misunderstood. Whatever the “prescribed” workout is on the whiteboard, the amount of weight to be used in a workout is designed to generate a high power output. The load to be used by women (or seniors, or young adults) is determined as a percentage of the load suggested for men. These “suggested” loads are just that—proposed guidelines for the workout. They are written on an erasable board, not in stone.

With that said, not every component of the WOD should or need be scaled. Scaling is not intended to enable an athlete to finish a workout as quickly as possible or to make it easy: speed and ease come from intensity in the face of appropriate challenge. The scaled movements will vary for individual athletes. A goal of skill or strength training should be to improve in those areas that require scaling for you.

Moreover, scaling focuses on quality of movement, not just the load being moved. Proper form must be maintained during the workout for all the repetitions of any exercise and through the full range of motion. In competition, less than perfect form will result in “no rep” being called. The same standard should be applied in every workout (I know you hate to hear that but it’s important!). If an athlete cannot perform at this level, the prescription must be changed by reducing load, reducing the number of repetitions, or even substituting movements.

Nevertheless, the WOD as scaled for each individual should be as close to the posted prescription as can be done correctly…thereby offering each athlete the same relative level of challenge and increase in work capacity. Remember being “fit” simply states that your able to do more work in less time, consistently overtime.

Not doing the WOD “as Rx’d” is not a stigma. Doing a scaled WOD is simply a plan of action for making continuous progress in your CrossFit journey.

Thursday’s Workout

Back Squat (225/155)
KB Swing

…coming up Friday

5 individually timed rounds of-
250m Row
25 Box Jumps
25 Situps (Anchored)

Paleo Challenge Day #20

Folate Deficiency

Since most Americans don’t eat enough fresh fruits and vefetables, our dietary intake of folate is often margianl or low. Folate not only protects us from heart disease, it reduces our risk of colon cancer. Taken by pregnant women, it prevents spina bifida. Because of these healthful effects, the U.S. government has decided to enrich refined cereal grains with folic acid (a form of folate). So, somewhat paradoxially, you can now eat white brea, doughnuts, and cookies to increase your folic acid intake-but when you eat whole grains, you won’t get the benefit (The Paleo Diet, 55). That doesn’t make any sense!

The bottom line is that grains are an inferior food. No matter how you slice you bread (whole of refined), grains are not good for you. Even whey they’re artificially pumped full of vitamins and minerals, they cannot measure up to leans meats, fruits and vegetables.

-Congrats to Dawn for competing in her 2nd adventure race this year!

Today’s Workout (Wednesday, June 20, 2012)

10 Rounds-
10 Box jumps
7 Pull ups

Cash Out:

Hanging Leg Lift

Athlete Spotlight: Jay C.

Hometown: Boston, MA, but have lived in Naples for 24 years.
Age: 27
When did you first start training at CF Naples?: Intro was Jan. 20th
Favorite WOD: “Fight Gone Bad”
Least Favorite WOD: Strength – Press 1RM with a Conditioning component – 12 mins. Of work-5 pull-ups, 5 Handstand Pushups 5 Burpees every minute on the minute…..I can’t stand these three movements.

Tell us about you sports & fitness background: I played sports all my life.  Growing up my parents always had me in every sport available.  Soccer, Basketball, football… but my true love was baseball.  I never really took to the other sports and baseball was my passion.  I played in high school and in college at Florida Tech. So sports and working out have always been associated with me, but crossfit is a whole other beast.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? Myself and Katie got introduced to Crossfit through Jen. (a member at CFN), she said all great things and after throwing the idea of trying it around for a couple of weeks we decided to do an Intro.  Needless to say, it kicked my butt, so bad I almost didn’t want to do it. After recovering from the Intro we joined that next Tuesday.  The WOD was a partner workout, 5 mins. of double unders, 4 mins. of sit-ups, 3 mins. of Burpees, 2 mins. of deadlifts & 1 mins. of Burpees.  Since then it’s been an amazing experience at Crossfit. The coaches, members and workouts have all been truly amazing.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I myself haven’t seen much of a change in my body (gaining mass has never been my strong suits), but my BF % has gone down, all my weights for my lifts have gone up and people that haven’t seen me in a while have told me that “whatever I’m doing is working.”, so all of that has to mean that something is going right.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I was the guy that would get a gym membership and never use it.  So joining crossfit was a chance to show myself that I can work out regularly and see where it takes me.  It’s been amazing to do all these types of lifts and work outs & keep making positive progress.

Please share with us any favorite CrossFit / CF Naples moments: Really cliché, but everything about Crossfit is great.  Our members are awesome; always wanting people to do their best and helping them get there. We really are a community, a pretty kick-ass one at that.  The coaches never let us stray from the path and always push us to be better and for that I thank you as I’m sure everyone else does too.

Any advice for people just getting started? Take the time to learn the movements at first.  There will be plenty of time to add weight and get stronger.  These moves are very complicated for someone just starting out.  We have all been there and you will be a better athlete and in turn get stronger and faster.

What are your hobbies, interests and/or talents outside of CrossFit? I enjoy fishing, the beach, but mostly hanging with my wife, Katie, our dog Leila, family & friends.  As long as I have them, I’ll be alright.

-Jay making it look easy!

Strength: Deadlift-10 minutes to work up to a heavy 3rep


15 minutes of work-
50 Deadlifts 185/115
50 Box Jumps
150 Double Unders

-Break up as needed


What is the purpose of good flexibility?

Written by Andy Petranek

Have you thought about it? You see people all over mobilizing, stretching, rolling around on foam rollers and lacrosse balls to increase their ROM (range of motion). Have you ever asked yourself the question why? I mean really… do you stretch just because you’ve heard it’s good for you, or because for the couple of minutes you do it twice a week actually do feel good (when you’re done)? And what, exactly, should you be able to do with the flexibility you gain? Once you’ve gained some, how do you know how much is enough? Do you look at someone that is “really flexible” in the gym and think that you should be able to do that splits? Or is there some number in a book somewhere that gives you the “right” answer for each joint in your body?

Is it possible that it’s much simpler than that?

Is it possible that it’s much simpler than that? Could your ideal ROM be determined by your functional ability to perform various functional movements… like the squat, deadlift, or overhead press? And, if you’re competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements?

And, if you’re competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements? If so, then it’s probably slightly different for everyone. Can you squat easily? If not, what holds you back?
In the video below from the mobilitywod, Kelly Star discusses this topic – insightful to hear the thoughts of a guy who’s treated ROM issues in tens-of-thousands of athletes.

Watch HERE

Ashley, Thomas, and Paul

Today’s Workout (Friday May 18, 2012)

Skill Transfer Work:

A. Do as many Pull-Ups as you can without dropping off the bar.- 3 attempts

B. Max # of situps completed in 2 minutes

C. Max Hand Stand Holds without dropping-3 attempts

D. Max Box Jumps in 2 minutes

How to improve your experience in the group classes

There are so many benefits to the group class structure. The encouraging atmosphere, the competitive environment, and the camaraderie developed in our group classes is superior to any sport out there. To ensure that we keep this model highly effective, here are some things you can think about next time your in class.

*Sharing racks

This gives you a great opportunity to get to know someone better, to have another person to watch your lift and push you a bit more, and you have a chance to encourage someone else as well.  You also should cherish the rest period that comes with sharing a rack during your lifting time.  Don’t be afraid to ask someone to share or to offer!

*WOD set up

Be certain you are very aware of where you are working, and where your neighbors are working.  Set up your boxes, bars, and KB in a place that allows you and your neighbors to work well.  Also be sure all of your extra stuff-old plates, shoes, water, shirt, etc…are safely out of everyone’s way.

*WOD awareness

No matter how intensely you tackle the wod, you need to remain aware of where you are running, which rope you are using, which pull up bar you grab, and where you jump rope.  We all know that it is very possible to develop tunnel vision when you go all out, but it is your job to remain aware of your movements and surroundings.

Today’s Workout (Thursday, May 17, 2012)

Virtuosity: Max Height Box Jump


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.


Bob Harper from the Biggest Loser Interview about Crossfit

CrossFit HQ’s Miranda Oldroyd sits down with Bob Harper to talk about his introduction of CrossFit on the hugely popular NBC show The Biggest Loser.

Working with the morbidly obese brings a whole separate set of challenges when it comes to fitness and nutrition, Harper notes.

“People that don’t really know about CrossFit see the CrossFit Games, see athletes such as yourself that are just so strong. You’re unattainable to the average person,” he says… Continue Reading

Today’s Workout (Saturday, May 5, 2012)

Strength: Sumo-Deadlift (experienced) or Deadlift (beginner) 5 x 3


10 minutes of work:
7 KB Swing (53/35)
7 Burpees
7 Box Jumps (30/24)

Rest 4 minutes

Repeat triplet for 5 minutes

-Score: Total of first round minus the second round.