Tagged as: db row

Thank You, Thank You, Thank You!

There are so many people I want to thank for making this event possbile I don’t even know where to begin. Here’s a start…

Thanks to my mom and dad for always be there for us on the drop of I dime. I can’t tell you how many times I have called my parents for help and moments later they are at the gym on their hands and knees getting dirty and sweaty with me. My success’ will always be their success’.

Thanks to Dawn, Chris, and Alex for coming early to help set everything up. You guys helped make everything run smoothly. Everything ran great and only gave us more confidence to do another event!

Thanks to our Judges for making this feel like a legitmate CF competition. Judging is much harder than it looks. And you guys made it look easy!

Thanks to our Athletes for participating and making this such and enjoyable event. You guys inspire us everyday to make CrossFit Naples an exciting place to train.  Everyone demolished their old baseline scores! Just ridiculous improvements! Don’t worry we will be sending those scores out today!

Last but definitely not least I want to thank Tara for putting up with me. It’s not an an easy task but she is always there encouraging me to be my best. She is the most loving and patient person I have ever met. Did I also forget to mention how beautiful she is?? Happy 3 year anniversary pookies!

Big Shout out to our Sponsors:


Tuesday’s Workout:

3, 4,& 5 Minutes of Work-
3 DB Push Press
6 DB Push up
9 DB Romanian DL

-1min/2min/3min Rest
-Weight is limited by Push Press
-Score: Totals Reps and Weight Used in the last round (it’s not how you start that matter’s its how you finish)

Coming up Wednesday:

A1. 30 second DB Bench Press x 4 sets; rest 20seconds
A2. Chinese Rows 4 x 6-8; rest 2-3 minutes
B. 15 minutes of Work on the AirDyne (30 seconds at a time)

-No score today! Just work hard (It’s nice not to be looking at numbers all the time)

Is this you?

Is this you?

1. You  make it to class early, you actually take the time to effectively foam roll especially if it hurts, and you might even make it through the bathroom line before the run.

2. You rock the warm up,  and you don’t have to ask a coach (or fellow athlete) to repeat the directions even one time.  Today, you know for sure exactly how many squats to do on the starting line, and how many burpees on the 15 yard line.

3. Time for the strength portion, so you pull out your up-to-date, well-ordered, and complete workout journal.  You KNOW what you did for last week’s press, and you are ready to increase the weight.  None of that slapping some weight on the bar and just hoping that some how it all works out, hoping that today it will just feel right.

4.  It’s finally time for the WOD, you listen to the workout briefing, and then you are excited to do whatever is on the board!  No grumbling or frowning for you, even if you did power cleans yesterday too.  You know you’ll be fine.

5.  When the coach says you have 5 minutes to get ready for the WOD, you take that seriously, grab all of your equipment, and set up, politely making sure you aren’t moving in on someone else’s pull up bar or wall space.  No one has to wait for you while you run to the bathroom.

6.  Intense focus and determination.  That’s you during the wod.  No dialing it in and no sand-bagging it.You give it all you’ve got and your movements are precise and mindful. 

7.  Clean up time!  You put away all your equipment, wiping down anything that needs it.  You take a quick moment to log your work in your journal.

8.  And of course you stretch.  Would there be any doubt?  You take the time to foam roll, maybe stretch out those quads, and what ever else needs to be taken care of today.

The truth is that we all know deep down that we get more out of things when we put more into them.  We see that all of the time in our lives, and CrossFit class is no exception.  You might not hit the ideal, but with some planning, attention, and focus, you can certainly increase the benefit and take away from your CF class.

This month set a goal on the whiteboard that will “make you better than yesterday”!

-New Beginner class begins this Saturday at 8am. Don’t be late or you’ll have BURPEES!

Skill: Hang Power Snatch Progression

2 minutes of work-
1 Hang Power Snatch (95/55)
1 Burpee

2 Hang Power Snatches & 2 Burpees -Continue the ladder until time is up.

Strategy: No rest, transition fast from movements, efficiency is key

4sets- 3 mins rest

-Score highest reps completed per round

Ring Row 3 x 10
DB Row 3×5

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