Tagged as: overhead squats

Dr. Oz recommends Omega 3 fish oils

Dr. Oz recently posted an article entitled “A Smart Guide to Buying Supplements.” In his article he cites Advocare Omega-Plex as one of the omega-3 products that passed ConsumerLabs.com tests.

Read more of his review below:

* Don’t be fooled by the amount of “fish oil” on the front of the label. Instead, look for the amounts of EPA and DHA listed on the back of the bottle.

* You’ll need at least 500 mg per dose of the omega-3s EPA and DHA. You’ll need a higher daily amount to treat some conditions; to avoid having to take too many softgels, pick a liquid or a product with a higher concentration of omega-3s.

* Look out for oils that have gone rancid (this is hard to tell before you buy) or will go rancid (near their “best by” date). If you choose a bottled oil, use it up within two to three weeks of opening and always close tight and refrigerate.

* You don’t have to pay a lot. There are good omega-3 oil supplements on the market for as little 5 or 6 cents per 500 mg of omega-3.

* Of the products tested, Life Extension’s Super Omega and AdvoCare Omegaplex Omega-3s are among those that passed ConsumerLab.com’s tests.

Here is a link to the Omega 3 we sell in our store: https://www.advocare.com/120711609/Store/ItemDetail.aspx?itemCode=W2002&id=search. Cost $21.95 for 45 capsules.


Monday’s Workout

Strength: Press 3Rm


For Time:

  • 100 Squats
  • 50 Burpees
  • 100 Squats

-time cap 10 minutes

Tuesday’s Workout


For Time

  • 100 kb swings
  • 100 double unders
  • 100 overhead squats
  • 100 double unders

-teams of 2

The Skill Transfer of the Burpee

One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.

“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”

Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.

“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”

There is skill transfer in everything, Paoli notes.

“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”

FREE DOWNLOAD of Carl explaining more details.

(These scores below represent the time taken to complete 100 burpees for time) What percentile will you fall under?

burpee scores

Monday’s Workout (April 29, 2013)


Overhead Squat 3-3-3-3-3


100 Burpees for Time or Max Reps in 10 minutes

Tuesday’s Workout (April 30, 2013)
5 rounds:
25 Double Unders
20 Wall balls

2013 is around the corner!

Have you started thinking about your fitness goals for 2013?  We’re giving you more opportunities to train and make those goals a reality in the New Year. Here are some new classes and services we are adding for 2013.

Adult Classes/Day (Tues & Thursday) Beginning January 1st.

  • Early Morning (9: 30AM)

Kids Classes beginning February

  • 4:15 PM Kids Class (Mon & Wed)

Additional Open Gym Times from 11-2pm (Mon-Saturday)

Specialty Classes* in Strength, Olympic Lifting, Endurance and more!

Subject Matter Clinics with experts in Rowing, Running, and Olympic Lifting

FREE Community events at the track, beach, park.

If that doesn’t get you excited then….

Women of CF Naples!!

Women of CF Naples!!

Friday’s Workout

Skill: Rope Climb

Strength: Overhead Squat

“Mario’s Birthday Workout”
2 rounds-
12 BB Sumo Deadlift High Pull (105/75)
21 Partial KB Swing (heavy)
84 Double-Unders

Saturday’s Workout

“12 Days of Christmas Workout”


For time:

Start at 12 and work your way down repeating the previous day(s) and adding the next day. Example: (1)12 squats (2)12 squats, 11 sit ups (3)12 squats, 11 situps, 10 wallballs, etc… LIKE THE SONG!!

  • 12 Squats
  • 11 Sit Ups
  • 10 Wall Balls
  • 9 KBS  #55/35
  • 8 Burpees
  • 7 Box Jumps
  • 6 Deadlift  #135/95
  • 5 Push Ups
  • 4 Pull Ups
  • 3 Ring Dips
  • 2 Front Squat  #135/95
  • 1 Mile Run


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