Tagged as: db snatch

Without grains, how do I get fiber in my diet?

If we are using the Paleo Diet as a reference for our discussion, then our choice of food is always going to be nutrient dense whole foods.  Our choice of meats, fruits, vegetables and nuts will almost always carry a potent load of nutritionally dense calories.

In other words, what we are looking for in our daily food intake is a nice range of whole foods that are nutritious and that naturally carry a nice load of fiber.

Clearly our greatest sources of fiber are going to be found in vegetables, some fruits and nuts.  Amazingly raspberries are an excellent source of fiber.  But here’s how it boils down:  if you are following the Paleo blueprint, then there is almost no doubt that you are getting plenty of fiber in your diet. You can also supplement fiber (meaning your already eating  alot of vegetables and nuts)  into your diet.

If you’re looking for a little more detail on fiber and its role in our overall health, here’s a link to our trusted source.


Thursday’s Workout

Strenth: Push Jerk 3RM

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

Beware: You might not be able to walk for a couple of days!

-Weight is limited by Push Press
-Pick up where you left off each round
-Score: Totals Reps and Weight Used
Compare scores from July 31, 2012

Friday’s Workout

AMRAP 15 minutes:
50 DB Snatches
100ft  Traveling Singles
50 Situps
Compare scores from July 12, 2012

Skill of the Week: Overhead Squat

Congrats to Dustin for winning the Paleo Challenge!

Not only did you Dustin see amazing results. He truly changed the way he eats and thinks about food and nutrition. The Paleo Diet is now a lifestyle for him. Words can’t express how happy we are for Dustin

Post Paleo Challenge Interview

1. Initial Weight Before the Paleo Diet- Post Paleo Diet Weight

Pre weight 211.6  Post weight 202.6. That’s a 4% decrease in body weight!!

2. What was the hardest thing about the Paleo Diet?

The hardest thing was finding a good mix of foods that I like and rotating them so I didn’t get bored with the meals.

3. What was the easiest thing about the Paleo Diet?

The easiest thing was that I was never hungry.

4. What was the most noticeable difference on the Paleo Diet that you experienced?

The most noticeable difference was how much my legs and face leaned out several people asked if I lost weight because of my face.

5. What would you recommend to those just starting the Paleo Diet?

For people starting the Paleo Diet I would recommend that they look at it as a lifestyle and not a diet. Before I started at Crossfit Naples I was on the Paleo diet and it felt like a diet but once I put Crossfit into the mix, and my other training together it became how I live. Thanks Mario, Tara and my Crossfit family.


Thursday’s Workout:

AMRAP 15 minutes-
100 DB Snatches
100ft  Traveling Singles
100 Situps

-Score: # of DB Snatches and Situps completed

…coming up Friday:

Team Row
20 minutes to complete as much distance as possible

-Maximum distance per team member is 500m at a time

-1 Extra Point For Each Air Squat Performed





I love sweet potatoes

The famous Nurses’ Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25 percent. Eating sweet potatoes is a smart move for you if you have high blood pressure. That’s because they’re rich in potassium, a mineral known for bringing pressure down. You’ll get more potassium from a sweet potato than you will from a banana!

When recommending a better choice of starchy carbohydrates- we always prescribe sweet potatoes over common choices such as white potatoes, pasta, or bread. Here are some cool links further explaining their benefits:

9 Benefits of Sweet Potatoe

WH Food- Sweet Potatoes

Sweet Potatoes vs White Potatoes

Today’s Workout (Thursday, May 10, 2012)

Strength: Front Squat 1RM


1 minute One Arm DB snatch (70/45)
1 minute One Arm DB snatch (other side)
1 minute Situp
rest 1 minute; 3 sets

“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


Strength: Romanian Deadlift
slow tempo

AMRAP 15 minutes
10 Single Arm DB Snatch
20 yd DB Lunge
30 DB Anchored Situp

(this workout requires you to use the same two dumbells for the whole workout)

The Romanian Deadlift is the best exercise for the “posterior chain.” This chain begins at your glutes, runs down your hamstrings, all the way down to your heel chords. When you wake up on Tuesday and say “wow my glutes are sore!” It’s because of the RDLs. Though we can’t load as much as the deadlift, when done with proper tempo, it’s sure to get your posterior chain firing.