Tagged as: db thruster

CF Open Begins Tomorrow

Tomorrow is the beginning of the 2013 CrossFit Games season with the start of the Open, running from March 6 through April 7. For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and then the CrossFit Games where the best of the best will throw down on the big stage that you’ve seen on ESPN.

Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

2. It Gets You Competing Again.

There is something about putting yourself on the line that sparks inspiration. I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. Get in the game. It’s worth it.

3. It Gives You an Appreciation the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun.  It immediately bounds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open here.

Wednesday’s Workout

A. Max Height Box Jump 5×5

B. Testing: Max Broad Jump

C. Teams of 2 –
2000m Row
100 burpees

Thursday’s Workout

A. Weighted Pushup 6 x 2

B.  For Time-
Run 400
21 DB thrusters  (95/65)
15 DB thruster  (95/65)
9 DB thruster (95/65)

Paleo Challenge Day #22

Paleo Sweet Potato Pancakes with Cinnamon Apples

Quantity: 10-12 small pancakes
about 30 minutes
Paleo Grade:
As is, this one’s a C due to the inclusion of butter in the apples. Cut the butter and you’ve got an A.
Vegetarian Adaptation:
None needed!

  • 16 oz. sweet potatoes
  • 1/2 cup coconut flour
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. salt
  • 1 Tbs. agave nectar
  • 6 eggs
  • 1 tsp. vanilla extract
  • Coconut oil
  • 1 Granny Smith (or your favorite) apple
  • 2 Tbs. grass-fed butter
  • 1 tsp. cinnamon (more if you love it)

Step-by-Step Instructions HERE

Today’s Workout (Friday, June 22, 2012)

For total reps:
1 min DB Thrusters (50/25)
2 min Sit Ups
3 min Double Unders
4 min OH or DB Lunge
3 min Double Unders
2 min Sit ups
1 min DB Thrusters

Tomorrow’s Workout (Saturday, June 23, 2012)

Thursday or Friday Make-up

What’s your excuse?

The young man who posed it is Malek Chamoun, a 22-year-old weightlifter from Summer Hill in Sydney’s inner west. At the recent Australian championships, Chamoun qualified to compete at the world championships in Paris next month.

And the reason Chamoun may be one of the few people in the Western world who did not know about Pistorius probably has a lot to do with the fact that he doesn’t watch TV, doesn’t watch YouTube, and doesn’t read newspapers.

He doesn’t because he cannot see. Chamoun was diagnosed with retinitis pigmentosa at the age of seven and by 15 was declared legally blind.

The condition has continued to deteriorate over time and today he must use a cane to get around.

“I adapted. Now I’ve mastered it,” Chamoun explains in reference to overcoming issues of balance under a moving bar loaded to test the strongest minds and bodies.

“To learn the lifts, other people do it by seeing it done, but I learned to do it all by feel. I use my other senses. Balance is an issue I seem to have worked out.”

He placed second, just 6kg (13lbs)  in total, behind Commonwealth Games gold medallist Simplice Ribouem, in the 85kg (187lbs)bodyweight division at the recent nationals. Chamoun tallied 319kg (703lbs) with competition personal-best lifts of 140kg (308lbs) for the snatch and 179kg (394lbs) for the clean-and-jerk. Read More

Today’s Workout (Wednesday, May 8, 2012)

Strength: Deadlift 1RM


500m Row
400m Run
21 DB Thruster (50/25)

Rest 3 minutes


-Score: Interval Times

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

Embrace the suck

The mechanism for survival 500 hundred years ago was too simple. Only the strong survive. Survival of the Fittest, if you will. Fast forward into the 21st century. People are living longer, alot longer. And at what price? Look at what the Food and Drug Administration has done. They offered us the Food Pyramid. Yeah the one that said eating 10 plus servings of cereal and grains a day was good for you.  An administration that prescribes medications over hard work and calling that an issue of genetics. Ignorance will kill you,  laziness will kill you even faster.

Every day you walk into CrossFit Naples you are making a decision to “embrace the suck.” It’s not easy. Though CrossFit is for everyone, there are those would rather choose the easy way out. They would rather watch from the sidelines.

YOU have made the decision to go after what you want.

YOU have ignored the status quo.

YOU have made yourself harder to kill!

Today’s Workout (March 1, 2012)

Strength: Weighted Pushup 5 x 5

Dumbbell Thruster
Hand Release Pushup

Have you asked these questions?

Yanked from Josh Bunch

Q. Is it better to eat 100% Paleo six days a week binging/cheating on the seventh, or “mostly Paleo” (if there is such a thing) everyday with a few things here and there?

The very question implies failure and lack of faith. I am well aware that 100% compliance is hard to ask for 100% of the time, but no one is comfortable with less than 100% results.

Switch around the very line of accusations. Who are you surrounding yourself with everyday that makes you want to give in to outside temptations? What stress are you daily or weekly trying to medicate through food until it no longer works well enough and you look for something harder? Ask yourself this; “What am I dealing with that is making me want to poison myself”, not how much poison is OK. Then, eliminate the answer.

Q. Why can’t I get stronger?

Stronger could mean circus tricks with heavy things. Stronger could also mean that aura others feel just by standing next to you. Strength is exhibited and exercised everyday by your behavior when everyone is looking, and more importantly, when they are not.

If your looking for WOD strong, ask, “What scares me?” Then do it. If your looking for the strength of a leader and a true friend ask, “would I want to be around me acting this way, or am I always up my own ass about my own ass”. The real question isn’t; “Why can’t I get stronger”, it’s “What am I doing that’s keeping me weak?

Q. Will I ever get a Muscle-up/Pull-up/Double-under/whatever?

Every skill is a privilege and honor of life. Its our lack of practice/faith/commitment that makes them look more like a dream than a reality.

CrossFit is mostly natural human movement, thankfully we are naturally human. “Getting it” is nothing more than knowing you can and making your body do what it already was born to.

The real question is; “What am I doing right now that gives me the right too gain a new weapon in my arsenal?”

Q. Why can’t I lose weight?

You can’t lose weight because your still living in the 80′s trying to lose weight. If you really do weigh too much you will never weigh less if you us the scale as your one measure of success. Scales are for food, barbells are for humans.

The body conforms precisely by the amount of work you throw at combined with the amount of calories you don’t. This means girls don’t get bulky when they lift heavy, they get strong. This means you can’t fit into “normal people” jeans because “normal people” don’t have muscle and you do. This means focusing on numbers that have “PR” behind them, not numbers on a scale.

Instead of asking; “Why can’t I lose weight”, ask, “How much weight has my bar gained?”

Questioning is human. Questioning oneself is an art form. If practiced well, it pays off with the right answers.

-News article on CrossFit Naples. Autographs by appointment only!

Today’s Workout (Tuesday, Februrary 7, 2012)

Strength: BB Thruster from Rack 5 x 3 &  DB Thruster (alternate)


For Time-

800m Run

50 KB Swings

25 Thrusters

50 KB Snatches

800m Run