Tagged as: front squat

New Month, New Goals

It’s a new month. That means it’s time to readress last month’s goals.

Did you improve on your pullups?

Did you show up 3x/week like you wanted to?

Did you stay clean on the Paleo diet?

If you did…CONGRATS! If you did not, it’s time to re-address why you did NOT succeed at your monthly goal.

Maybe you didn’t get your pull up goal because you didn’t come in early enough to practice the technique. Maybe 3x/week is unrealistic with your schedule? Maybe 100% Paleo isn’t practical for you right now.

Being brutally honest with yourself is the only way change will occur. Don’t associate your honesty with why something isn’t working with your self worth. Face the facts and move on.  Know that we are here for you. Lean on each other for support. Two are better than one. When one falls the other is there to pick them up.

Let’s make those goals SMART this month (Specific, Measurable, Attainable, Realistic, Time Oriented)!!

Today’s Workout (April 2, 2012)

Strength & Power:

A1. Front Squat 5 x 3; 0 second rest
A2. Box Jump 30/24 5 x 6; rest 2 minutes


5 sets:
50m Overhead Walking Lunges (45/25)
100m Run
50m Weighted Run

Let trailing knee gently kiss the ground on each lunge.

-Rest 1 minute between rounds

CrossFit vs Steady State Cardio

CFJ: What about aerobic conditioning?

Coach Glassman: I know you’re messing with me– trying to get me going. Look, why is it that a 20-minute bout on the stationary bike at a heart rate of 165 bpm is held by the public to be good cardiovascular work, whereas a mixed-mode workout keeping athletes between 165 and 195 bpm for twenty minutes inspires the question, ”What about aerobic conditioning?”

For the record, the aerobic conditioning developed by CrossFit is not only high-level, but, more importantly, it is more useful than the aerobic conditioning that comes from regimens composed entirely of monostructural elements like cycling, running, or rowing. Now that should start some fires!

Put one of our guys in a gravel shoveling competition with a pro cyclist and our guy smokes the cyclist. Neither guy trains by shoveling gravel, so why does the CrossFit guy dominate? Because CrossFit’s workouts better model high-demand functional activities. Think about it – a circuit of wall ball, lunges, and deadlift high pulls at max heart rate better matches a larger range of activities than does cycling at any heart rate.-CFJ, Interview: Greg Glassman

“I didn’t run a lap but I felt like a ran a mile”

Figure A: By Product of Steady State Cardio Figure B: By Product of Interval Training

Today’s Workout (Wednesday, March 7, 2012)

Strength: Front Squat 3 x 3

Death By Squats Cleans (135/95)

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

Cash Out: 50 Kness to elbow

The 30 Day Paleo Challenge Winner is…

The results are in from the Paleo Challenge and it was difficult to chose a winner. We are really happy with the results. Everyone saw improvement after only 30 days.

The 30 Day Paleo Challenge winner is…………….. THOMAS !!

Thomas not only lost 5 lbs he lost 5% Body Fat and decreased the number around his waist line as well. In the gym his performance has been improving as well. He’s moving better, he’s feeling better. That’s what it’s all about. Congrats buddy. Be sure to receive your gifts and prizes this week at the gym.

-Thomas getting extra ready before the conditioning workout

Today’s Workout (Monday, February 13, 2012):

Strength: Front Squat 5 x 1

15minutes of work (partner workout)
200m Run
KB or DB Front Squats for Max Reps (work while partner runs)

-Score: total number of squats per team

Baseline Check-in

The “Baseline” is used to establish a sample of your fitness level across a sample of the thousands who have done the same. This is not a test of Elite Fitness rather a starting point for everyone who comes into our gym. The concept is simple. Once we establish a “Baseline” for you we can always go back to it every 6-8 weeks to see if your fitness is improving. If your time gets faster we know a couple of things. Your getting stronger,  getting faster, or your technique has improved. Or it can be a bit of all those things put together. We have a handful of baselines that we use at CrossFit Naples. We will be testing “Baseline #1” Monday-Wednesday to ensure everyone get a chance to test out their baseline. 

Today’s Workout (Monday, January 30, 2012)

Baseline Check-in: If you haven’t done Baseline #1 in the past 6-8weeks you will be doing the baseline instead of the Strength portion of the workout.

Strength: Front Squat 5 x 5

Conditioning: On the Minute for 15 minutes-

5 Front Squat
5 Push press (70-80%max)

-Score Max Load


25 Ways to Communicate Better

Tuesday, January 24, 2012

Paleo Challenge Blog (Day 16)

  1. Be the first to say hello.
  2. Take risks and don’t anticipate rejection.
  3. Tell other about the important events in your life.
  4. Show others you’re a good listener; restate their comments in different words.
  5. Be able to tell others what you do in a few short sentences.
  6. Use eye contact and smiles on your contacts with people.
  7. Greet people you see regularly — even if you don’t know them.
  8. Seek common goals, interests and experiences with the people you meet.
  9. Let others play the expert.
  10. Become enthusiastic about the interests of other people.
  11. Balance the giving and receiving of information.
  12. Be open to the feelings and opinions of others.
  13. Express your feelings, opinions and emotions to others.
  14. Don’t use the word “you” when you really mean “I.”
  15. Ask people for their opinions.
  16. Look for the positive in the people you meet.
  17. Ask people about things they told you in previous conversations.
  18. Change the topic of conversation when it has run its course.
  19. Compliment others on what they’re wearing, doing or saying — if true.
  20. When you tell a story, present the main point first, then add the details.
  21. Be aware of open and closed body language.
  22. Make an effort to help people if you can.
  23. Accept a person’s right to be an individual.
  24. Go out of your way to meet new people.
  25. Be tolerant of other’s beliefs if you don’t agree with them.

Burpees are tough but so are you ladies.

Today’s Workout

Skill: Front Squat (work on positioning and rack position)


Thruster (95/65)

Women of CrossFit 801 do Fran (video)

Jason Kaplan does Fran in 1:53 (video)


Functional Movement + Variety + Intensity= CrossFit


Friday, January, 13, 2012

SicFit: 25 Ways CrossFit is changing Fitness and Changing the World

13. Play.  There is a focus on evolving, learning new skills, experimenting, and applying our fitness to enjoy life more, or at least suck less at life. Training in the gym is about living life better outside of the gym. Having a sport and trying new sports is encouraged.

14. Goal focused.  Defining fitness, and measuring performance enables people to focus on goals.  Goal focus is also enhanced by the intense competitive design that occurs when we compete against the clock. Just like the sport of football would be pointless with a score, likewise, competing in CrossFit with a score is futile and leads no where.

15. Functional.  CrossFit movements are based upon primal movement patterns that we use to do work and play sports in the real world.  The only place in the world where an lifting with an isolated bicep curl occurs is in a globo gym (traditional gym). Most CrossFit exercises emphasize whole body movements that involve multiple joints and muscles working together in a coordinated manner.  These movements raise the metabolic intensity of CrossFit workouts.  Translated that means lose weight, get strong, and become coordinated. Whereas most gyms are filled with machines that isolate movements, Crossfitters are the machines.  We perform real-world functional movements using our bodies and real weights instead of artificial workout machines.

Notice in the image below their are no machines. Nor will you find one in at CrossFit Naples.

Whats your least favorite movement in CrossFit?

Workout of the Day

Strength: Front Squat Barbell Lunges 6-6-6-6-6-6 (heavy)

Front Squat
Push Jerk
-10 Toes to Bar Between Sets

-Score: Amount taken to complete