Tagged as: box jump

“Knees Out”!

Externally rotating the ankles, and therefore the knees, not only creates the right tension, but it also stabilizes the back and forces the torso upright. Mobility guru Kelly Starrett (www.mobilitywod.com) says the movement is important for the set-up of the deadlift as well as the Olympic lifts.

“I contend that if you turn that foot out as an unconscious compromise, you’re immediately going to collapse through the ankle,” he says. “And that sets me up … so my only plane of force is to rotate in—’cause it’s difficult to rotate out—and there I’ve collapsed and there’s my ACL” (that’s not a good thing).

Cuing “knees out” can accomplish the same effect, Starrett says, citing Coach Mike Burgener.

“I shove my knees out—that allows me to really drop my torso into an upright position, and now I’m just into transition so easily,” he explains. “How do I get out of transition so I can jump longer and have movement options? … I do that with external rotation.”


Happy B-day Bill!

(Today’s Workout: Friday, April 27, 2012)


Single Arm Dumbell Snatch 5×5


Birthday Workout: Bill Miller

“Miller Time”

39 Anchored Situps
39 Box jump, 30 inch
39 Chest-to-bar Chin Ups
39 Box jump, 30 inch
39 Anchored Sit ups

If music be the food of love, play on

“Without music, life would be a mistake.” – Friedrich Nietzsche

Aren’t you glad we have music in our gym. I know sometimes the stations we play are not on point. We always joke that we turn the music up on high to hide the heavy breathing and gasping coming from your hard efforts. Below is a great video of the unconscious  connection between man and music.

Watch on as this old and close to mute man is converted into an animated and jovial person who is motivated by hearing music from his era through an iPod.

Watch HERE

p.s. If you have a playlist that you want to hear in the gym. Please bring it!

Today’s Workout (Monday, April 16, 2012)


8 minutes of work (80% capacity)
800m Run
Remaining Time: Max Box jumps (24/20″)

Rest 4 minutes

10 minutes of work (90% capacity)
1000m Row
Remaining Time: Max DB Front Squats

-Score total reps on box jumps and front squats

Hydration–The missing link

Lean Meat – check.
Vegetables – check.
Fish oil – check.
Water – ….

“Imagine your intestines being like a riverbed. When there’s a lot of water flowing through them, the fish are happy. They swim better, and the whole system works as it shouldLegendary strength coach Charles Poliquin has this to say about water:

“Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps = greater changes.”


 Today’s Workout (April 6, 2012)

Strength: Back Squat 5 x 3


7 rounds-

7 Dumbell Thrusters (50/25)
7 Squat Box Jumps
7 Butterfly Situps

New Month, New Goals

It’s a new month. That means it’s time to readress last month’s goals.

Did you improve on your pullups?

Did you show up 3x/week like you wanted to?

Did you stay clean on the Paleo diet?

If you did…CONGRATS! If you did not, it’s time to re-address why you did NOT succeed at your monthly goal.

Maybe you didn’t get your pull up goal because you didn’t come in early enough to practice the technique. Maybe 3x/week is unrealistic with your schedule? Maybe 100% Paleo isn’t practical for you right now.

Being brutally honest with yourself is the only way change will occur. Don’t associate your honesty with why something isn’t working with your self worth. Face the facts and move on.  Know that we are here for you. Lean on each other for support. Two are better than one. When one falls the other is there to pick them up.

Let’s make those goals SMART this month (Specific, Measurable, Attainable, Realistic, Time Oriented)!!

Today’s Workout (April 2, 2012)

Strength & Power:

A1. Front Squat 5 x 3; 0 second rest
A2. Box Jump 30/24 5 x 6; rest 2 minutes


5 sets:
50m Overhead Walking Lunges (45/25)
100m Run
50m Weighted Run

Let trailing knee gently kiss the ground on each lunge.

-Rest 1 minute between rounds

Gymnastics, Weightlifting, and Sprinting

CFJ: Why do you use gymnastics, weightlifting, and sprinting exercises for CrossFit?

Coach Glassman:

Gymnasts have no peer in trunk  and hip flexion, upper-body strength in multiple joint angles, agility, accuracy, balance, coordination. Their domain is body control.

Weightlifters are masters of power, speed, and hip and leg strength. Powerful hip extension is the most critical element of human performance and none have the capacity of the weightlifters.

Sprinters have enormous physical potential due to their metabolic competency across anaerobic and aerobic pathways and because of the speed, power, and total conditioning that sprinting demands.

Blending workouts from each domain gives us a total greater than the sum of the parts – a gorgeous hybrid.-CFJ, Interview: Coach Greg Glassman

Congrats to Ashley for  competing in the Hooters Half Marathon last weekend.  We’re so proud of you!

Today’s Workout (Friday, March 6, 2012)

Strength: Push Press 5 x 3

5 mins of Double Unders
rest 30 seconds
4 mins of Burpees
rest 30 seconds
3 mins of Box Jumps
rest 15 seconds
2 mins of HSPU
rest 15 seconds
1 min of Push Press (75/45)

Beach WOD success!

Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of your foot. If the bar deviates from this position, you create a lever you have to work against in order to balance the load.

Other moment arms, such as the distance between your hips and the bar, represent the resistance you have to overcome during the movement. The key to the exercise: overcoming the inherent moment arms without introducing new ones created with bad form.– The Mechanics, The Movement, The Placement, CrossFit Journal

Thanks everyone who came out to support CrossFit Naples. We had 30 people show up to our first beach workout. Let’s double that next time. Be on the lookout for our next beach workout.

Today’s Workout (February 27, 2012)

Strength: Back Squat 5×5
Wall Ball
Double Under

Rest 3minutes:

Box Jump

Time Cap: 20min