Tagged as: front squat

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


WLC Registration began today!

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration started at 11am, TODAY!

Please click here at and register at www.wholelifechallenge.com

Important dates for you:

  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals

So, before we get into today’s WOD, I do want to have a real moment with everyone. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-We’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything. It has gotten annoying for some of you…good that was my point.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, and so is Tara (we practice what we preach), But I can’t do it all myself. It’s not the same without community!

“I can lead the horse to the river but I can’t force them to drink it.”

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to CrossFit Naples to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our morning crew to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our most experienced athletes to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge and DO WORK. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, and it’ll get us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort. DO WORK!

-Sign up today at www.wholelifechallenge.com

Thursdays Workout

unknown amount of sets…

unknown amount of reps…

Pullup (CTB)
DB Squat

Rep Scheme and Time-Unkown and Unknowable…until you show up! Surprises are so fun!

…coming up Friday

Strength: Bench 3RM


90 Seconds of Back Squat (70% of Bench 3RM)
90 Seconds of Front Squat (70% of Bench 3RM)
-Rest 90seconds

What matters most?

By Will Richardson from Weblogg-ed

I think we can expect every child to understand regardless of interest and passion. As a consequence so should each adult. If you had to choose the most important which would it be and why? Post on the comment section.

1. Living softly on the Earth (Our global impacts.)

2. Gender equality equity (Note #2) (With a particular emphasis on the objectification and sexualization of young girls and women.)

3. Developing expertise (Understanding what it means to go deep intellectually)

4. Public participation (Both online and off)

5. Managing, analyzing, synthesizing and sharing multiple streams of simultaneous information.

6. Physical fitness and health (Real fitness. Real health.)

7. Consumerism and finance (Understanding the systems of money)

8. Networked online learning (And all that goes with that)

9. Reputation management/becoming a trusted source/online safety

10. Participating in a democracy (Online and off)

11. Embracing and learning through change (Too much of schools is about stagnation.) (Added after original posting.)

12. Embracing diversity (Our changing cultural influences)

13. Problem solving and programming solutions

Saturday’s Workout

Top Secret!! Come to the Naples High Track at 8am and find out! Bring a guest. Your partner is crucial for this workout…Hint, Hint, Wink, Wink.

….and coming Monday

4 sets:
200m Row
20 Hang Cleans (95/55)
20 Anchored Situps

-Rest as needed.

Post total time.

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