Tagged as: hand stand push up

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

Pale Challenge Day #25

Eating In Season

Fruits and vegetables that are in season will have the most flavor and be more affordable. After all, if something doesn’t taste good (usually when it’s out of season & artificially grown), you’re less likely to eat leftovers or reuse the ingredients.

Here is a handy list of the best spring produce for a frugal budget to get you started, as well as some tips on starting your own spring garden. If you must have items that are not in season, consider purchasing frozen vegetables, as opposed to their canned counterparts, because frozen vegetables retain more nutrients.

Cooking at Home

If you want to avoid eating the same thing for days on end, but also don’t want to spend every night cooking, preparing base meats and veggies a couple of days a week and then portioning out separate meals will save you time in the kitchen. You can add variety by using different spices and flavorings to the base meals.

Prepared Meals

Considering we are past the hunter/gatherer days and we don’t always have time to prepare and cook every meal we eat, purchasing pre-made meals are great when you are in a pinch. Pre-made salads and fresh prepared meals can be modified (remove cheese topping, for example) to meet the Paleo diet standards. Sometimes, pre-made meals such as, grilled veggies with chicken or curried chicken salad, go for around $4 or $5, which isn’t bad for a lunch portion, not bad at all!

Where to Shop / Buying In Bulk

Despite the fact I have never been a fan of bulk shopping, I recently purchased a warehouse club membership and I have to admit: it’s tough to resist the savings! They have great deals on meats and produce by the case, which can be prepared and frozen for future use.

Read the rest of the article HERE.

-More space to play!!

Today’s Workout (Monday, June 25, 2012)

Strength: Sumo Deadlift 4x 3

For Time
30-25-20-15-10-5 KB Sumo Deadlift High-Pull

5-10-15-20-25-30 Wallball

Tomorrow Workout (Tuesday, June 25, 2012)

Skill: Free Standing Hand Stand with Partner

400m Run
50 situps
400m Run
40 situps
400m Run
30 situps
400m run

Athlete Spolight: Thomas R.

Hometown: Atlanta, GA
Age: 37
When did you first start training at CF Naples?:November 2011
Favorite WOD: Next one
Least Favorite WOD: Last one

Tell us about you sports & fitness background: I played all types of sports growing up.  Football, baseball, soccer, basketball.  When I got to high school I primarily played baseball.  In college I played intermural sports like flag football and softball.  I was never really a gym guy.  Got most of my exercise from being outside.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?  I was convinced to try it out by my lady, Ashley.  She had mentioned it even back when we lived in Atlanta.  She thought I would like the competitive aspect to the workouts, and she was right.  Yes, I’m admitting Ashley was correct and is perfect in every way.  My first workout was lunges, box jumps and jump rope.  I remember being scared to death of jumping on the box.  Mainly because my legs were already noodles from the lunges and all I could picture is my chin making contact with the box.  Seems really weak looking back.   After the workout I could barely walk for 3-4 days.  Seriously could not get out of my car without using my arms.  I realized just how out of shape I was after that first time.
What sort of changes have you seen in your body, health and fitness sincestarting CF (before/after)?  I’m definitely stronger and feel better.  When I started doing CrossFit it was in the winter. It is dark when I get up and dark when I get home.  All I wanted to do was sleep when I got home every night and I had no energy.  I find myself with much more energy after doing Cross Fit.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I eat better due to Paelo, but I would say I drink much more water.  Especially in the summer prior to the workouts.

Please share with us any favorite CrossFit / CF Naples moments: Not sure I have a favorite moment, but I do enjoy the people.  It is a really good encouraging group of people to work out with.

Any advice for people just getting started?  Just show up.  That truly was the hardest part for me in the beginning.  After a week or two you will start feeling bad if you miss a class.

What are your hobbies, interests and/or talents outside of CrossFit? I like doing anything outside.  Fishing, scuba, snorkel, beach, parks, music, playing with the dogs.

Today’s Workout (Monday, June 18, 2012)

For Time:


Clean (135/95)

Hand Stand Push Up

Cash Out:

50 Situps or 25 Toes to Bar

Paleo Challenge Day # 16

Nuts are rich sources of mono-unsaturaged fats. Monounsaturated fats tend to lower cholesterol and reduce the risk of heart disease, and may also reduce the risk of certain cancers including breask cancer. However, because nuts and seeds are such concentrated sources of fat, they have the potential to slow down weight loss, particulary if you’re overweight. You should eat no more than 4 ounces of nuts and seeds a day. Once our metabolism has increased and you’ve reached your desired weight, you can eat more nuts (The Paleo Diet, 108).

NOTE: Peanuts are legumes, not nuts . Eat these instead:

  • Walnuts
  • Almonds
  • Cashews
  • Macadamia nuts
  • Pecans
  • Pine Nuts
  • Pumpkin seeds
  • Sunflower Seeds

Today’s Workout (Saturday, June 16, 2012)

Thursday Make up


4 x 400m Sprints

Rest as Needed

Paleo Challenge Day #14

Trans-Fats Are Terrible

Cooking and salad oils are just part of the high omega 6 problem. Nearly all processed foods-breads, cookies, cakes, crackers, chips, doughnuts, muffins, cereals, and candies-and all fast foods are cooked with some form of high Omega 6 vegetable oil. Worse, most of these foods are made with hydrogenated vegetable oils that contain harmful trans-fatty acids. Trans fats raise blood cholesterol and increase your risk of developing heart disease. A study published in the American Journal of PUblic Health concluded that consumption of trans fats by Americans was responsible for more than 30,000 deaths annually form heart disease. Trans fats are found in margarine, shortening, and most PEANUT BUTTERS- foods that definitely were not part of humanity’s original diet. (The Paleo Diet, 51)

Instead choose things that are high in Omega-3 like: Fish oil, walnuts, salmon, flaxseed, basil, oregeno….


-These mysterious paw prints were found after class. Be like a bear and Leave No Trace.

Today’s Workout (Thursday, June 14, 2012)

For Time: 
250m row
35 Hand Release Pushups

Rest 3-5 minutes

For Time:
250m Row
25 Hand Stand Push Ups

Rest As Needed

Cash Out:
2 x 1 minute Air Dyne Sprints

Paleo Challenge Day #9

Eat only healthy fats from Omega 3 (monounsaturated or polyunsaturated) fats.

These Health-sustaining omega 3 fats are found in the following:

  • Fish and seafood, particularly cold-water fish, such as salmon, mackerel, herring, and halibut
  • Flaxseed oil, which can be used in several ways—as an ingredient in salad dressings, rubbed on lean meats, poured over steamed vegetables, or taken as a supplement
  • Liver
  • Game meat
  • Free-range chickens
  • Pasture-fed beef
  • Eggs enriched with omega 3
  • Salt-free walnuts and macadamia nuts (which are also tasty in salads
  • Leafy green vegetables
  • Fish oil capsules, available at healthy food stores

Today’s Workout (Saturday, June 9, 2012)

Make-up of Thursday’s Workout




Double Unders