Tagged as: double under

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


Here’s to Lucky 13!

Here's to Lucky 13!

Start your New Years right! Without a hangover of course. Here’s to LUCKY 13!

Paleo Hangover Cures: 5 Things to Eat or Drink!

1. Eggs

One reason you’re having a hangover is because of something called acetaldehyde.  Acetaldehyde is a toxic byproduct created during the alcohol breakdown process.  Your body naturally gets of it and can keep up with getting rid of it… unless you drink way too fast/much then your body needs some help!  This is where the eggs come in.  Eggs contain something called cysteine, which breaks down acetaldehyde, and provides you energy too!

2. Asparagus

You can eat asparagus before, during, and after you drink for it’s benefits!  Scientists have found that it boosts enzymes that break down alcohol in your body.  Scientists have found that extract taken from the asparagus can help the body speed up alcohol metabolism.  It also contains minerals that help relieve headaches!

3. Coconut Water

Get some coconuts when you are having a hangover!  First drink that coconut water found inside the coconut.  That coconut water is rich in electrolytes (think of it as nature’s Gatorade) and is a great hangover remedy because your body is super dehydrated after a night of heavy drinking.  Second thing you should do with that coconut is crack that thing open and eat the coconut meat!  Coconuts are high in potassium and when you are hung over, you are most likely running low in potassium.

4. Bananas

The reasons for eating a banana is similar to the coconut.  Bananas will replenish your body’s potassium, and it is also is high in vitamin B6, which reduces hangover symptoms.  Another thing bananas do is it is a natural remedy against heartburn and nausea.

5. Fruit Juice

Really, this could be any juice, such as Tomato juice or Orange juice.   Fruit juices have fructose, which is a fruit sugar, that helps give you energy by restoring vitamins and nutrients that were depleted the night before.  It also helps your body get rid of toxins.

Here's to Lucky 13!

Here’s to Lucky 13!

Tuesday’s Workout

Strength: Deadlift 5×2


  • Double-Unders
  • Situps

Wednesday’s Workout

20 minutes of work-

  • 135/95 pound Thruster, 15 reps
  • Run 400 meters


Life ain’t always beautiful, but its a beautiful ride

Guest Post By our very own Jen West

Visit her blog at: http://thebestofthewests.blogspot.com/

I was 30 at the time that I found out my unborn son was sick.  Like really sick. I am 33 now and I have lived oodles of lifetimes in those 3 years.  I have lived in hospitals, watched children die across the hall, and watched my own son cling to life.  It changes you.  I had to find a vice.  While writing has always been my vice,  I found I also needed something physical. I stumbled upon Crossfit. While I originally started at another gym and have since moved to CrossFit Naples, Crossfit literally saved me. It still saves me today.  There is something very therapeutic about it.  It allows me one hour to escape the fears that constantly swarm me and I get to do it in the most welcoming environment among some of the kindest, coolest people.

In the words of Gary Allan “ life ain’t always beautiful, but its a beautiful ride,” and that can be said for any one of us. Life is freaking hard sometimes and there are days where I don’t want to WOD. I would rather curl in the fetal position than go workout, but I drag myself there, and let me tell you when I walk out one hour later I am whole again! We all have our stories. The ones that form us into the people we are… the good, the bad, the ugly and the “beautiful”, but how amazing that no matter the journey we can all walk into the gym knowing we will simply become a blur of teamwork and support. For that, I am grateful.  For all of you, I am grateful.

WOD on peeps!

The West Boys

Wednesday’s Workout

Skill: Pullups

Review: 1. Beat Swing 2. Pullup strength 3. Push-away


2 Rounds of “Helen”-
21 KB Swings
12 Pullup
400m Run

Thursday’s Workout

Skill: Row

Test: Max Height Box Jump

Double Under