Tagged as: double under

Rowing Clinic Saturday, August 18th from 9-10:30am

CrossFit Naples is hosting a rowing clinic on Saturday, August 18,2012 from 9-10:30am.

“We will have fun and everybody will

see results that day!”

George Hiller of the Rowing Association of Naples will be conducting a 90 minute clinic.

Topics will Include:

  • Proper form and use of the erg (AKA: Rower).
  • How to effectively apply intensity on the erg.
  • How to effectively drop your erg score.
  • How to use the erg as a cross trainer for other sports and workouts.

Clinic Time:
9 – 10:30 a.m.
CrossFit Naples, 4110 Enterprise Avenue, Suite 106, Naples, FL 34104
$25 Includes: Packet, Paleo Snacks, Team Workout
Fee payable at the door. $25 cash or check. Must RSVP.

Space is Limited. No CrossFit experience necessary. Friends, Family, and local CrossFitters Welcome.

Interesting Fact: Why are rowing machines called ergs?
Modern indoor rowers are often known as ergometers (colloquially erg or ergo), an ergometer being a device which measures the amount of work performed. The indoor rower is calibrated to measure the amount of energy the rower is using through their use of the equipment.
The beautiful ladies of CrossFit Naples!

Tuesday’s Workout

For Time- (teams of two)
3000m Row
150 Double Unders

Wednesday’s Workout

As many rounds as possible in 20 mins of:
1 Ground To Overhead (so heavy you want to scream or crap your pants)
5 Pull-ups
10 Push-ups
15 Air Squats
Post total rounds.

What’s Your Baseline?

Lighter By CrossFit Lisbeth 

If you don’t believe in magic, you can never see magic.
If you don’t realize you’re lost, you might never be found.
If you think you already know everything, you can never learn anything.
If you think you’re already there, you have no idea how far you could really go.
If you think you are already the best, you can never get better.
Abandon the ties on your own mind. Adopt a beginner’s stance. Drop all the baggage you’ve been dragging along. Free yourself.
Now, put your hands on the pull-up bar … and open your ears. You’re lighter than you’ve ever been. Set a new PR here — and in every part of your life. Listen, and learn. Then do. And, always, help the others.
Start again, today.


Get Fired Up!! Our Baseline Challenge is right around the corner!

Have you been doing your “homework”?! The PR bell is going to be ringing out of control this weekend!!!

We are really excited for you guys! Their will be so much going on. DJ, Food, Prizes!!

Bring your friends and family to watch you tear it up! Oh…

Did you see the shirts you’ll be getting for particpating…their sweet!!

Tuesday’s Workout

90 Second Run/Sprint
90 Second Air Dyne
90 Second Row (Calorie)
90 Second Double Under

-2 Sets on Each Station, then rotate

-Rest 1 Minute

…coming up Wednesday

“Walking Randy”

75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m
Cash out

Not Exercising is As Bad As Smoking

Many researchers are saying that physical inactivity is actually becoming a global pandemic.

Lack of exercise causes as many as 1 in 10 premature deaths around the world each year.

That’s about the same numbers as smoking.

That’s kinda scary.

57 million deaths worldwide are attributed to heart disease, Type 2 diabetes, breast cancer and colon cancer.

All of these things can be prevented through moderate daily exercise.

Literally 30 minutes of physical activity a day can save your life.

All you have to do is be inactive for only 23.5 hours a day.

Just get moving.

Seriously. Right now.

Get up and just walk to the bathroom and wash your hands or go get some water from the break room or walk up or down the stairs in your home and back to your chair.

We’ll be here when you get back. Promise.

Saturday’s Workout

7 minute AMRAP:

15 Calorie Row
10 Pushups (using plates)
5 Box Jump (30/24)

Active Rest 4 mintues

-Pick Up where you left off

-Score Total Rounds and Reps Completed

…coming up Monday

For Time

Kettlebell Swing (53/35)
Push Press (95/65)

Cash Out:
Max DoubleUnders 3 Minutes

What is your Post Workout Supplement?

Are you taking a Post Workout Shake? You should be….start with Whey!

Whey protein is a pure, natural, high quality protein from cow’s milk.  Our whey protein is derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones.  It is a rich source of the essential amino acids needed on a daily basis by the body.

Our proteins hydrate well in water and are absorbed very well by your body. All whey proteins differ in lactose content, fats and calcium and Pure Whey has low lactose content (averaging about 1.8%); is low in cholesterol; and high in free calcium.

It is an excellent protein choice for all ages including children and provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.

If you are concerned about your child’s food choices, Pure Whey, with 89% protein content is an excellent choice to help kids grow up healthy.

Recommended Dose: As a dietary supplement, mix one scoop with 6-8 oz water or milk (skim, whole, raw, almond). Recommended to be taken in the morning, but may be taken anytime. Store in a cool dry place. Do not refrigerate. Container is 30 Servings.

We are currently selling SFH Whey Protein in our store. We are selling it for retail price. Ask a coach for more information

Ring of Fire is so Fun!

Tuesday’s Workout:

Strength: Press 3-3-2-2-1

For Time-
Burpee (jump on bumper plate)
10 Handstand Holds (shoulder touch)
-10minute cap

…coming up Wednesday

8 Minutes-
KB Swing
Double Under
-Active Rest 4 minutes
-Next set will last 7 minutes (your goal will be to get the same or more reps than you got your first round)

Cash out:
Rope Climb 3×1

What about community?

At CrossFit Naples, one of the things that sets us apart from other commercial gyms and workout routines is the community. Sure, you can do body weight workouts anywhere, and even build your own home gym, but what keeps you going day in and day out, is the community.

In every moment, each of you play a vital role on creating and making our community unique and special. At any moment, you are the first person to greet a new member, become the demo person, assistant in coaching, mentor, be a source of inspiration to someone else, the first person someone sees that day ( especially true for 6 am-ers!), to share a laugh, reach a PR, or set the standard for others. By showing up and working hard, you motivate others to do the same, and help them realize their potential. The community and group atmosphere help us all to be better!

How do you help to elevate this community? Here are some tips on how to build community:

-Introduce yourself to new members

-Partner up with someone you don’t know

-Get to know other members

-Share your experience with others

-Socialize outside the gym

-Become an expert motivator

-Immediately encourage others once you finish your workout

-Stay with the group until the last person finishes

-Always stay for the “break”

-Invite others to participate in your community/outside events

Thanks for making this community AWESOME!

Tuesday’s Workout

20 minute AMRAP:
10 Pistols (one legged squats)
15 Pullups

…coming up Wednesday

Every minute on the minute for 12 minutes:
5 Deadlifts (185/115)
Max Double Under

-Score DU total

Cash Out:

20 Strict Pullups

Paleo Challenge Day # 28

The Mathematics of Fat Loss

Before we talk about fat loss, we must keep in mind that weight is a poor indicator of
fitness- what we’re really interested in is body composition. That is, how much of our
body is made up of fat versus lean tissue.

Also, we all need a certain amount of fat stores to maintain normal hormonal and immune
system function. This essential fat makes up about 4-7% of bodyweight in men and 9-
16% bodyweight in women. Go below these figures for long and you will do more harm
than good. Reducing our body fat is not an easy thing for us to do. The process, by definition, requires our body to consume itself for energy, and we have significant defense
mechanisms to prevent that from occurring for extended periods.

Read More

-Welcome JB to the CrossFit Naples community!

Today’s Workout (Thursday, June 28, 2012)

Skill: KB Play

For Time:
800m Row
800 m Run
75 Double Unders
Post total time.

Tomorrow’s Workout (Friday, June 29, 2012)

20min AMRAP:
100ft Farmers Carry
15 burpees
20 KB Swings