Tagged as: kb swing

Wrestling prepared me CF

I’ve known what intensity was way before I learned of Newtons Laws of Force X Distance over Time, but it wasn’t until recently that I’ve applied it theoretically to my training. I remember high school wrestling practices like it was yesterday. To a select few of us, wrestling practice was more like a battle to the death, fist flying, bloody noses, bodies everywhere. We had no limit. The intensity required to win the match, even in practice, was normal even if it meant slamming my best friend against the wall in an attempt to recieve a takedown before the round ended. I am reminded of another time when we somehow acquired old wrestling mats in my backyard during the off season. This specific night it was a friday night before a football game. The guys came over and we just wrestled. No coaches, no fans, no excuses.

Two guys would start wrestling as the odd man acted as the referee,bouncer, and custodian. His role as a referee was to ultimately decide those questionable calls that the other two were too stubborn to acknowledge. He would act as the bouncer to keep us on the mat so we wouldn’t go out of bounds into the grass. He was also the custodian becuase he would have to walk around with the broom to constantly sweep the sand off the mat so we wouldn’t slip. This crucial role was one shared between us all. We gave all that we had everytime for one purpose; To be the best the we possibly knew how. I will never forget going to the football game that night, tired, sore and all scratched up after wrestling in the back yard with a sense of accomplishment. Nobody knew what we went threw just an hour before but we did and that’s all that mattered.

I loved that feeling of knowing that each wrestling match would push my physically and mentally harder than ever before. Our psychological and phsycial tolerance was always exceeded everytime we wrestled each other. We expected nothing less. There was no holding back on intensity. The intensity level was high even according to Newtons Laws of Power. Nobody could refute that when they saw us wrestle. It was performance observed by others, measured by fatigue, and repeated everyday.

When I started Crossfiting its was just natural for me to go “there.” There being where most people are scared to venture into during difficult workouts. To be honest, it’s an ugly place BUT necessary for growth.

Something that I learned early and am reminded often is that one can learn the principles of Power and Intensity, one can teach these very principles as well, but only during times as mentioned above can one truly appreciate intensity as the end all be all to reaching your highest potential. That can’t be taught, its earned through hard work and dedication.

Monday’s Workout (CAP)


Three rounds for time:
Run 400 meters
21 KB Swings (53/35)
12 Pull-ups

Post times


Rules are good!

Rules are good. They guide us for the better. They offer structure and discipline in a world of chaos. Here are some rules to live by according to Michael Pollan, author of the best seller “Food Rules.” 

Rule 63: “Cook”

Pollan says “the decline in home cooking closely parallels the rise in obesity”—not because we flock to fast food places, but because most restaurant chefs go crazy with sugar, salt and unhealthy oils. (See: Why is Sugar So Bad for You?)

Rule 60: “Treat treats as treats”

Food marketers want us to believe that we get pleasure from eating foods that are bad for us (the old “you deserve it” trick). Having one “cheat day” a week helps curb overindulgence.

Pollan has a more structured variation of the rule: “No snacks, no seconds, no sweets except on days that begin with the letter S.

Rule 13: “Eat only foods that will eventually rot”

Sometimes things become such a staple in our diet that we forget they aren’t actually food (you’re familiar with this example). When we stop eating real, rot-able food, it seems that we—just like the major food manufacturers—only care about the bottom line. But in our case, it’s the wrong bottom line… we go for the cheapest, fastest food we can find, with little regard to how it lowers our quality of life, or how much time and money we’ll pay later to fix the damage.

A few more rules of thumb for finding real food: “If it came from a plant, eat it; if it was made in a plant, don’t” and “shop the peripheries of the supermarket.” Read More

-Welcome newest athlete Christina to the CF Naples community!

Tuesday’s Workout

3 sets-90 seconds each:
-Pull up
-KB Swing (53/35)
-Single-Single-Double Under

-3 minute REST–Score Total Reps on Pullup and KB Swing

SKILL OF THE WEEK: Toes-to-bar

Wednesday’s Workout

“CF Total”

Back Squat 1RM

Press 1RM

Deadlift 1RM

-Bring your journals and record your scores!


two numbers that will make you a better rower

By: Greg Hammond

Too high of a stroke rate, falling out of the saddle, wishing for more height, pulling from the hole and trapping the handle—all are common rowing issues according to Greg Hammond of Concept2.

“People say, ‘Row faster, row faster.’ So what do people do? They go back and forth faster, which has really very little to do with actually rowing faster,” he explains during the CrossFit Experience at the 2012 Reebok CrossFit Games. “Rowing faster means get those meters to click by quicker than the person next to you.”

You must reset at the catch (pictured here), Hammond says.

“I’m actually going to go faster by slowing down my stroke rate, getting a good set-up … . I’ll finish that distance quicker with a slower stroke rating.”

Hammond’s other advice: hands and shoulders should be level so the chain is linear, you should bring the handle to the sternum and keep the elbows down, you should row with a tall chest and retracted shoulder blades, and you must ensure the knees are out of the way before the recovery.

“Over the years we’ve been working with CrossFit,” Hammond says, “you’ll see rowing is getting much, much better.”

Rowing Article: Why Indoor Rowing (free download)

Rowing Clinic this weekend (9-10:30am). We have one spot left. Email mario@crossfitnaples.com if your interested. Local CrossFitters welcome!

-Don’t worry. You pass out before you die!

Tuesday’s Workout
Strength: Deadlift 1 Rep Max


Deadlift (50% of 1RM)
Hand Stand Push Up

…coming up Wednesday

As many rounds as possible in 15 mins of:
500 m Row or 400m Run
30 Kettlebell Swings 53/35
20 Box Jump 24/20)
Post total rounds.

Go Prescribed…or Go Scaled?

Prescribed: (verb) written down as a rule or guide.

Doing a workout “as prescribed” is often misunderstood. Whatever the “prescribed” workout is on the whiteboard, the amount of weight to be used in a workout is designed to generate a high power output. The load to be used by women (or seniors, or young adults) is determined as a percentage of the load suggested for men. These “suggested” loads are just that—proposed guidelines for the workout. They are written on an erasable board, not in stone.

With that said, not every component of the WOD should or need be scaled. Scaling is not intended to enable an athlete to finish a workout as quickly as possible or to make it easy: speed and ease come from intensity in the face of appropriate challenge. The scaled movements will vary for individual athletes. A goal of skill or strength training should be to improve in those areas that require scaling for you.

Moreover, scaling focuses on quality of movement, not just the load being moved. Proper form must be maintained during the workout for all the repetitions of any exercise and through the full range of motion. In competition, less than perfect form will result in “no rep” being called. The same standard should be applied in every workout (I know you hate to hear that but it’s important!). If an athlete cannot perform at this level, the prescription must be changed by reducing load, reducing the number of repetitions, or even substituting movements.

Nevertheless, the WOD as scaled for each individual should be as close to the posted prescription as can be done correctly…thereby offering each athlete the same relative level of challenge and increase in work capacity. Remember being “fit” simply states that your able to do more work in less time, consistently overtime.

Not doing the WOD “as Rx’d” is not a stigma. Doing a scaled WOD is simply a plan of action for making continuous progress in your CrossFit journey.

Thursday’s Workout

Back Squat (225/155)
KB Swing

…coming up Friday

5 individually timed rounds of-
250m Row
25 Box Jumps
25 Situps (Anchored)

Not Exercising is As Bad As Smoking

Many researchers are saying that physical inactivity is actually becoming a global pandemic.

Lack of exercise causes as many as 1 in 10 premature deaths around the world each year.

That’s about the same numbers as smoking.

That’s kinda scary.

57 million deaths worldwide are attributed to heart disease, Type 2 diabetes, breast cancer and colon cancer.

All of these things can be prevented through moderate daily exercise.

Literally 30 minutes of physical activity a day can save your life.

All you have to do is be inactive for only 23.5 hours a day.

Just get moving.

Seriously. Right now.

Get up and just walk to the bathroom and wash your hands or go get some water from the break room or walk up or down the stairs in your home and back to your chair.

We’ll be here when you get back. Promise.

Saturday’s Workout

7 minute AMRAP:

15 Calorie Row
10 Pushups (using plates)
5 Box Jump (30/24)

Active Rest 4 mintues

-Pick Up where you left off

-Score Total Rounds and Reps Completed

…coming up Monday

For Time

Kettlebell Swing (53/35)
Push Press (95/65)

Cash Out:
Max DoubleUnders 3 Minutes

What is your Post Workout Supplement?

Are you taking a Post Workout Shake? You should be….start with Whey!

Whey protein is a pure, natural, high quality protein from cow’s milk.  Our whey protein is derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones.  It is a rich source of the essential amino acids needed on a daily basis by the body.

Our proteins hydrate well in water and are absorbed very well by your body. All whey proteins differ in lactose content, fats and calcium and Pure Whey has low lactose content (averaging about 1.8%); is low in cholesterol; and high in free calcium.

It is an excellent protein choice for all ages including children and provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.

If you are concerned about your child’s food choices, Pure Whey, with 89% protein content is an excellent choice to help kids grow up healthy.

Recommended Dose: As a dietary supplement, mix one scoop with 6-8 oz water or milk (skim, whole, raw, almond). Recommended to be taken in the morning, but may be taken anytime. Store in a cool dry place. Do not refrigerate. Container is 30 Servings.

We are currently selling SFH Whey Protein in our store. We are selling it for retail price. Ask a coach for more information

Ring of Fire is so Fun!

Tuesday’s Workout:

Strength: Press 3-3-2-2-1

For Time-
Burpee (jump on bumper plate)
10 Handstand Holds (shoulder touch)
-10minute cap

…coming up Wednesday

8 Minutes-
KB Swing
Double Under
-Active Rest 4 minutes
-Next set will last 7 minutes (your goal will be to get the same or more reps than you got your first round)

Cash out:
Rope Climb 3×1