Tagged as: double under

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

Paleo Challenge Day #11

Dining Out

How can you make the Paleo Diet work in the real world?

Do the best you can. Most restaurants build their menu around most of the foods you’re trying not to eat.

Here are 4 things to remember when dining out:

1. Get a main dish that is not starch-based. Avoid pancakes for breakfast, sandwiches for lunch, and pasta for dinner.

2. Try to choose the leanest meat or seafood available, cooked in a simple manner- by baking, broiling, sauteing, roasting, poaching, or steaming, without added starches and fats.

3. Always try to get some fresh fruit or non-starchy vegetables.

4. Keep the meal as simple as you can, the fewer ingredients the better.

Today’s Workout (Monday, June 11,2012)

3 Rounds For Time:
25 Push Press (DB)
50 Double Unders

Paleo Diet Day #6

For athletes and very active people, a few necessary tweaks are needed to The Paleo Diet to help your maximize performance.

To fuel your muscles for  hard workouts, you will need to eat concentrated carbohydrate sources to refuel muscle glycogen, particularly before and after workouts. Yams, sweet potatoes, bananas, dried fruit, (see Chapter 1) are great sources of concentrated starches and sugars, and unlike refined grains, they are net alkaline yielding thereby preventing the loss of an amino acid (glutamine) from your bloodstream that helps to preserve your muscle mass.

In the post-exercise period, besides concentrated sugars and starches, make sure you get plenty of lean protein, as it is your best source of the three branch chain amino acids (leucine, isoleucine and valine) which directly stimulate muscle growth and regeneration.

Tip of the Day: Have a post-workout regimen

-Welcome Cameron to CrossFit Naples. He just finish serving our military. Oooorah!

Today’s Workout (Wednesday, June 6, 2012)

Strength: L1: Push Press 3 Rep- L2: Push Jerk 3 Rep

Conditioning: 30 seconds on: 30 seconds off x 3 sets of each

A. Row
B. Air Dyne Sprint
C. Double Under
D. Run

Athlete Spotlight: Jay C.

Hometown: Boston, MA, but have lived in Naples for 24 years.
Age: 27
When did you first start training at CF Naples?: Intro was Jan. 20th
Favorite WOD: “Fight Gone Bad”
Least Favorite WOD: Strength – Press 1RM with a Conditioning component – 12 mins. Of work-5 pull-ups, 5 Handstand Pushups 5 Burpees every minute on the minute…..I can’t stand these three movements.

Tell us about you sports & fitness background: I played sports all my life.  Growing up my parents always had me in every sport available.  Soccer, Basketball, football… but my true love was baseball.  I never really took to the other sports and baseball was my passion.  I played in high school and in college at Florida Tech. So sports and working out have always been associated with me, but crossfit is a whole other beast.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? Myself and Katie got introduced to Crossfit through Jen. (a member at CFN), she said all great things and after throwing the idea of trying it around for a couple of weeks we decided to do an Intro.  Needless to say, it kicked my butt, so bad I almost didn’t want to do it. After recovering from the Intro we joined that next Tuesday.  The WOD was a partner workout, 5 mins. of double unders, 4 mins. of sit-ups, 3 mins. of Burpees, 2 mins. of deadlifts & 1 mins. of Burpees.  Since then it’s been an amazing experience at Crossfit. The coaches, members and workouts have all been truly amazing.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I myself haven’t seen much of a change in my body (gaining mass has never been my strong suits), but my BF % has gone down, all my weights for my lifts have gone up and people that haven’t seen me in a while have told me that “whatever I’m doing is working.”, so all of that has to mean that something is going right.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I was the guy that would get a gym membership and never use it.  So joining crossfit was a chance to show myself that I can work out regularly and see where it takes me.  It’s been amazing to do all these types of lifts and work outs & keep making positive progress.

Please share with us any favorite CrossFit / CF Naples moments: Really cliché, but everything about Crossfit is great.  Our members are awesome; always wanting people to do their best and helping them get there. We really are a community, a pretty kick-ass one at that.  The coaches never let us stray from the path and always push us to be better and for that I thank you as I’m sure everyone else does too.

Any advice for people just getting started? Take the time to learn the movements at first.  There will be plenty of time to add weight and get stronger.  These moves are very complicated for someone just starting out.  We have all been there and you will be a better athlete and in turn get stronger and faster.

What are your hobbies, interests and/or talents outside of CrossFit? I enjoy fishing, the beach, but mostly hanging with my wife, Katie, our dog Leila, family & friends.  As long as I have them, I’ll be alright.

-Jay making it look easy!

Strength: Deadlift-10 minutes to work up to a heavy 3rep


15 minutes of work-
50 Deadlifts 185/115
50 Box Jumps
150 Double Unders

-Break up as needed


Paleo Recipe: Zucchini Spaghetti & Meatballs

It makes me want to make noodles out of every vegetable in my crisper! Yes, I have a mandolin and a food processor but this tool is efficient, compact, inexpensive (currently less than $7!), and quick to clean. You can have “noodles” on the table in no time flat!

Here’s what I gathered to make zucchini noodles for 4 people:

  • 6 zucchini
  • Kosher salt
  • Freshly ground pepper


-Kristen working on mastering her pushup technique and strength.

Deadlift 5×5 (tempo: 3131)

Partner workout
5 Min AMRAP –
Hanging leg raise (rings) /Max Wall ball
-1 min rest-

5 min AMRAP –
Deadlift Hold/ Max Pull up
-1 min rest-

5 min AMRAP-
Press hold (55/45 plate)/ Max Double Unders

Stamp Out Hunger Food Drive (this week only)

Want to effect local change? Did you know…

1 in 6 Americans are facing hunger every day

In Collier County, 56% of kids receive free lunch

26% of Children live in Poverty in Collier County, That’s 16,188 children. Link Here

The Annual Letters Carriers Food Drive will take place across the country and in Collier County on Saturday May 12th and will continue this week. We hope you will join us in bring in non perishable items in this week before class. This is an easy way to STAMP OUT HUNGER in our own backyard. We will have a box in the office where you can drop off your items.

We will be collecting donations all week long. So PLEASE bring something in. Our very own member Wayne Fletcher will pick up the donations on Saturday. 

FOX4 News Link: HERE

 Donate items like canned meats, fish, soup, canned fruits, bottled juice, vegetables, things that do not require refrigeration. Please do not include items that have expired or are in glass containers.

Today’s Workout (Tuesday, May 15, 2012)

Virtuosity: Kipping Pullup (tutorial)


30 sec Row
30 Double Unders

Rest 3 minutes

30 Sec Air Dyne
30 Double Unders