Tagged as: hang power snatch

Massage Therapy Underway

Last year when I knew that I was making the career change from teaching I began looking at various options that I felt would add more value to CrossFit Naples. Initially I had decided to go back to school to get my Masters. But after doing my research I didn’t believe that another degree would add any practical value to CFN. I had also been looking at other healthcare fields including Massage Therapy.

I eventually chose MT becuase it offered me the quickest and most effective route to help my athletes. I knew it would only increase my knowledge in anatomy, physiology, injury and pain management.

In the next couple months I will be building my massage therapy practice right here at CFN. This is a great opportunity to use massage as not only a means for pain management but also for improvement in performance. Lets face it. When you feel good your performance is always better.

Last but not least. I wanted to take the time to thank everyone who has supported me along the way. Running a business full time and going to school full time has been the hardest thing I’ve ever done. I couldn’t have done it without your support and dedication to CFN. It makes it all worth while.

….and yes I’m a Marion. That’s my grown up name 🙂



Wednesday’s Workout

Strength: Power Snatch  1 REP


2 minutes of work  –

  • 1 hang power snatch (95/55)
  • 1 Burpee
  • 2 hang poower snatch
  • 2 Burpees
  • 3
  • 3
  • 4
  • 4…

Rest 2 minutes repeat 4 x

Thursday’s Workout

Strength: DB RDL  5×5 each


For Time-

500m Row
50 Pistols
400m Run
50 Situps or 50 Toes to Bar or Toes to Rings



Athlete Spotlight: Anne D.G.

Ladies of CFN

Words cannot describe Anne’s performance during the Baseline Challenge. I recall a guest visiting that day watching Anne perform the workout and saying “that is amazing”. He couldn’t believe what he was seeing. Watching from the side I couldn’t help but smile as she pushed herself. We modified as needed and treated her like any other athlete that day. She didn’t want sympathy or coddling. She just wanted to perform. It’s that same determination and no-excuse attitude that has catapulted her into the success she and her family have been blessed with and continue to strive for. You inspire us one-rep at-a-time!


 Athlete Spotlight: Anne D.G.

How were you introduced to Crossfit? My very good friend Mario!

Favorite WOD/Lift: Any type of Jerk. That sounds funny.

I have always wanted to: Do kipping pull-ups like the athletes at the Crossfit games!

One word people use to describe me: hmm…earthy? Probably just a nice way of saying I should brush my hair.

Outside of the gym I like to: Wait, there’s life outside of Crossfit?! We like to standup paddle with the kids!

Something nobody knows about me or would be surprised to know about me: I sucked my thumb in my sleep until I was 10. And I never had braces. So there 😉

Favorite physical activity outside of Crossfit: Surfing the river mouth in Tamarindo Costa Rica w my family!

Favorite place to eat in Naples: Bleu Provence

Song that gets me pumped for a workout: Day-n-Nite remix by Kid Cudi.

Proudest Accomplishment: Only losing a minute off my Baseline time at 35 weeks preggo, from 16 weeks preggo.

Ladies of CFN

Ladies of CFN

Thursday’s Workout

Skill: Hand Stand Shoulder Warmup

2 minutes of work-4 sets

1 Snatch Grip Deadlift
1. Hang Power Snatch (95/55)
1. Burpee

-2 mins rest between

Friday’s Workout

For Time:
350m row
35 Ring Pushups

Rest 3-5 minutes

For Time:
350m Row
35 Hand Stand Push Ups
Cash Out:
Straight-leg Situps x50

CrossFit Dictionary

There is a lot of silly jargon in CrossFit, but you will get use to it. Knowing the language of CrossFit should help preclude some confusion and allow you to focus on your performance.

Athlete – You. As long as you are working to improve your athletic ability, we consider you an athlete and we treat you with the respect that role deserves, regardless of your current ability.

Beast – An athlete with exceptionally good work capacity or work ethic.

Box – CrossFit gyms are typically referred to as a ‘box’ because they are traditionally located in industrial warehouses.

DNF – Did Not Finish. For WODs with a fixed amount of work and a time cap, it is possible to not finish the prescribed amount of work in the given time. In such cases, the score will be appended with “DNF”.

Firebreather – An elite-level CrossFit athlete.

Girls – Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.

“Gymnastics” – Historically, the term “gymnastics” is used relatively loosely in CrossFit to describe exercises that involve controlling body movement, typically with no weight other than body weight; e.g. sit-ups, push-ups, air squats, ring-rows, box jumps, etc. in addition to some more advanced movements are all historically referred to as “gymnastics” in CrossFit. At CrossFit, we typically do not use the term “gymnastics” in this way because it is not clear to the general public and because it does not give adequate respect to the far more advanced sport of gymnastics recognized around the world.

Heroes – Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.

Metcon – Abbreviation of ‘metabolic conditioning.’ Metcon is training with the intent to enhance performance in the three metabolic pathways that provide energy for all human action. These metabolic pathways are known as the phosphagen pathway (dominant in the highest-power activities that last 10 seconds or less), the glycolytic pathway (dominant in moderate-power activities that last up to several minutes) and the oxidative pathway (dominant in low-power activities that last in excess of several minutes). CrossFit strives to enhance performance in all three metabolic pathways through “metcon” training. The term “metcon” is often misunderstood and incorrectly used by CrossFitters as a synonym for longer-duration cardio vascular training.

Paleo – (1) Paleolithic nutrition. Term coined by Dr. Loren Cordain in his book “The Paleo Diet” and popularized by Robb Wolf in his book “The Paleo Solution”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. This excludes modern, Neolithic, man-made inventions and processed items that would not otherwise be edible by humans or available to humans in nature. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients.

PR – Personal Record.

Pukie – The name of a fictional clown in a cartoon drawing depicted as vomiting as a result of intense exercise. This cartoon drawing was developed by someone in the very early days of CrossFit and made its way around the internet as a badge of honor; i.e. ‘our method is so intense that it will make you puke!’ CrossFit Naples does NOT encourage the Pukie experiences but we do applaud it if it happens.

Rx – Prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it “Rx”; i.e. as prescribed. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We strive to do both movements and WODs Rx.

“The Games” – Abbreviation for The CrossFit Games. The CrossFit Games is an annual competition to find the fittest man and woman on Earth.

WOD – Workout of the Day.

Saturday’s Workout

8:00am Makeup

9:00am Whole Life Challenge Prelims

Monday’s Workout

A. Close Grip Bench (20rep)

B. “Isabel”-30 Snatches for time (135/95)

Skill of the Week: Hollow Rock