Tagged as: dips

Athlete Spotlight: Danielle G.

Hometown: Virginia Beach, VA
Age: 40
When did you first start training at CF Naples?: December 2012
Favorite WOD: I enjoy the WODs with low reps and multiple rounds.  I’m starting to warm up to the row machine…
Least Favorite WOD: 12 days of christmas and SANTI 🙂

Tell us about you sports & fitness background: I have always been active in sports recreationally – softball, tennis, boxing.  Having a very physical job in horticulture for 20 years also keeps me moving everyday!

How did you first get exposed to CrossFit? A running partner introduced me to Crossfit in 2010.  She thought it would be a good fit and she was right!

Take us back to your first WOD… what was it, and how did it feel?  Fight Gone Bad…I will never forget it…it was exciting to try so many movements for my first WOD but It sucked…I realized that I had horrible technique but everyone was so supportive, helped me get through it and made me feel like I could do anything!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  WOW…I participated in a CF Healthy Eating Challenge through the gym in 2011 and lost 11 lbs and 5% body fat in 6 weeks!  These results were amazing and I was hooked.  Everyone kept asking…”what are you doing?  You look great!”  This was the motivation to keep going and maintain the CF lifestyle.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  I did not expect the sense of community that you find in CF.  Having gone to gyms most of my life, this was not something that I had experienced before.  Knowing that I am part of this community keeps me motivated.

Please share with us any favorite CrossFit / CF Naples moments: I was nearing the end of a benchmark WOD and not sure I could finish (I think I was even crying a little) another member asked how many more burpees I had to finish and she did the last burpees with me, shouting encouraging words the whole time.  It was the bump I needed to finish!  I was able to do the same for someone else months later – this is why I LOVE CF!
Any advice for people just getting started? Keep a journal of your WODs, weights, how you feel before/after workouts, etc.  This can be a great tool to keep you motivated and track your progress.  Remember that it is supposed to be fun!
What are your hobbies, interests and/or talents?  I wouldnt say that I have a talent or hobby but I enjoy meeting new people and traveling.  Someone asked me 5 years ago “If money were no option, what would your life look like?”…I answered, I want to live by the beach, work in horticulture at a Zoo, where there is no winter and cool plants!  Thank you CF Naples community for being part of my dream come true!  🙂

Danielle G

Wednesday’s Workout (June 12, 2013)
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 135/95
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 95/65
3 rounds-rest 3 min between
row 400
15 pushups (mod)
15 power cleans 65/45
Thursday’s Workout (June 13, 2013)
2 rds-NO REST
2 min max cal row
-1min max situps
2min max strict dips
-1 min max situp
2 min max box jump (30/24)
-1min max situp
2rds-NO REST
2 min max cal row
-1min max situps
2min max kipping dips
-1 min max situp
2 min max box jump (24/20)
-1min max situp
2 min max cal row
-1min max situps
2 min max jumping dips
-1 min max situp
2 min max box jump (20/14)
-1min max situp

Naples rated the #5 Fifth fittest metro area in U.S.

#5. Fifth fittest metro area: Naples-Marco Island, Fla.

Near the Florida Everglades, Naples-Marco Island’s beaches, parks and tropical climate lend themselves to camping, canoeing, fishing and long nature walks. Simply walking at a brisk pace for 30 minutes burns 180 calories, which makes it easy to maintain a healthy weight.

16.6 percent  of residents are obese.

Read Entire Article HERE

Healthy City


Friday’s Workout

Guest Day Workout

5 minutes each: Rest 2 mins in between.

  • Singles Jump Rope
  • DB Push Press
  • Box Overs
  • Dips

-Teams of Two

Saturday’s Workout

Guest Day Workout

30sec on/30sec off-

45sec on/45sec off-

60sec on/60sec off-

45sec on/45sec off-

30sec on/30sec off-

Rest 5 minutes/Repeat with other BB movement.

  • Clean & Jerks, 135/95 lbs
  • Deadlifts, 135/95 lbs

Cash Out: 100 Situps

-Teams of Two

What is mobility?

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollersmassage stickstheracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach.

Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here:http://www.mobilitywod.com/2011/01/episode-148365-pnf-demo-deadlifting.html.

Joint Mobilization
The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.


Tuesday’s Workout
600m row buy in
5 rounds
50m Farmers Carry
10 Dips
10 pushups

Wednesday’s Workout
AMRAP in 15 minutes:
3 Hang snatches 135# / 95#
6 Pull ups
12 Push ups
12 Box jumps 24″/20″

Events for February

Events are a huge part of the CrossFit Naples Community! They give every athlete a chance to compete and increase their motivation outside of class. In addition to that, it’s an opportunity to meet other members that may not be a part of your weekly classes while having alot of fun. We have so much in store for CFN next month I don’t even know where to start!

Sat, Feb 2, 2013
Food For Fuel
For new students or those looking to brush up on some of the fundamentals of powerful nutrition. Learn about what foods to eat, The Paleo Diet, as well as some great tips to kick start your shopping, preparation, cooking, and eating on the go! Don’t forget to bring your journal and a notepad. Limited spots available. Email kirk@crossfitnaples.com to reserve your spot.

Sat, Feb 9, 2013
Kipping Pullups Skills Clinic
Skill clinics are an hour long class designed to give each participant even more professional coaching and instruction on a specific CrossFit movement. It’s time to master that kipping pullup. Skill Clinics are INCLUDED in every CFN membership. 8 spots available. Email greg@crossfitnaples.com to reserve your spot.

Sat, Feb 16, 2013
FREE Beach Workout
Did you know we live in one of the most beautiful cities in the world?! It’s time to change it up a little and go outside….like on the beach! Bring a friend and lets have some fun. Location: Lowdermilk Park. Plan on getting sweaty and dirty. Thankfully there’s water right next to us. Bring a bathing suit as some plan on staying afterword.


Tuesday’s Workout

Three rounds for time of:
10 Deadlifts (275/155)
50 Double-unders

Wednesday’s Workout

“Grace” -30 Cleans & Jerks for Time   (135/95)


10 minute AMRAP-
200m Run
20 Hand Release Pushups, Dips OR Hand Stand Push Ups


Skills Clinic-Feb 2nd

We want to run a skills clinic during Open Gym for you guys next month but we want to get feedback on which skill you want to practice most. This skill clinic will be a FREE-one-hour instruction on Saturday morning (9-10am), February 2nd. If you’re interested please take the survey at the right of the screen. We want to keep the group small to ensure the most quality and improvement.


Monday’s Workout


Every Minute on the Minute for 15 min-
5 Deadlifts
4 Hang Squat Cleans
3 Thrusters
>Rx is 95/65 (scale up if thrusters are light…with caution)

Tuesday’s Workout

For Time:
50 Dips
Run 400 meters
50 Push-ups (hand release)
Run 400 meters
50 Handstand push-ups
Run 400 meters

Are you willing to work?

We still have people signing up for the Whole Life Challenge. Super exciting! These are people who are ready to make some lasting, sustainable, positive, healthy changes to their lifestyle. It’s not to late!

To those of you still on the fence, this is for you….

Why I need the Whole Life Challenge more than I think“:
Because I haven’t set a PR on anything in a while.
Because I am asking myself “what’s a PR?”
Because Mocha Frappuccino’s have made their way back into my daily routine.
Because I can “pinch an inch” (or much more) on my waistline.
Because I’ve been half-assing it.
Because I’ve been watching someone else give it 110%, and I’ve seen their results.
Because it’s almost time for skinny jeans again.
Because I want those 5 damn dead hang pull ups.
Because the kids are back in school.
Because summer flew by along with my dreams for a summer body.
Because it’s football season.
Because those summer BBQs & beers have caught up with me.
Because I can afford $45.
Because I am not afraid of a little competition.
Because I’ve come this far.
Because I know I can be a better version of myself.
Because CrossFitters thrive with encouragement, goal-setting, and structure.

Tuesday’s Workout

A. Weighted Chin up 5 x 1

B. Weighted Pushup 5 x 2

C. Front Squat 5 x 3

-Post Load of all three movements

Skill of the Week: Hand Stand Push Up

Wednesday’s Workout

3 minutes Run (distance)
3 minutes Burpees
3 minutes Row (calories)
3 minutes Ring Dips

Rest 2 minutes exactly

-Score Burpee, Row, and Ring Dips