Tagged as: power clean

Beauty in Strength: Video

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

Link: http://www.youtube.com/watch?v=5zvqNHDTf8Y



Friday’s Workout

CF Total II

Power Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Saturday’s Workout

20 min amrap


5 hspu
7 chest to bar pullup
10 alt db  snatch 70/50


5 hspu
7 chest to bar pullup (assisted)
10 alt db squat snatch 50/40


5 hs hold
7 chin to bar (assisted)
10 alt db squat snatch 35/25

Cash Out: Sled Drag 3sets

Athlete Spotlight: Danielle G.

Hometown: Virginia Beach, VA
Age: 40
When did you first start training at CF Naples?: December 2012
Favorite WOD: I enjoy the WODs with low reps and multiple rounds.  I’m starting to warm up to the row machine…
Least Favorite WOD: 12 days of christmas and SANTI 🙂

Tell us about you sports & fitness background: I have always been active in sports recreationally – softball, tennis, boxing.  Having a very physical job in horticulture for 20 years also keeps me moving everyday!

How did you first get exposed to CrossFit? A running partner introduced me to Crossfit in 2010.  She thought it would be a good fit and she was right!

Take us back to your first WOD… what was it, and how did it feel?  Fight Gone Bad…I will never forget it…it was exciting to try so many movements for my first WOD but It sucked…I realized that I had horrible technique but everyone was so supportive, helped me get through it and made me feel like I could do anything!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  WOW…I participated in a CF Healthy Eating Challenge through the gym in 2011 and lost 11 lbs and 5% body fat in 6 weeks!  These results were amazing and I was hooked.  Everyone kept asking…”what are you doing?  You look great!”  This was the motivation to keep going and maintain the CF lifestyle.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  I did not expect the sense of community that you find in CF.  Having gone to gyms most of my life, this was not something that I had experienced before.  Knowing that I am part of this community keeps me motivated.

Please share with us any favorite CrossFit / CF Naples moments: I was nearing the end of a benchmark WOD and not sure I could finish (I think I was even crying a little) another member asked how many more burpees I had to finish and she did the last burpees with me, shouting encouraging words the whole time.  It was the bump I needed to finish!  I was able to do the same for someone else months later – this is why I LOVE CF!
Any advice for people just getting started? Keep a journal of your WODs, weights, how you feel before/after workouts, etc.  This can be a great tool to keep you motivated and track your progress.  Remember that it is supposed to be fun!
What are your hobbies, interests and/or talents?  I wouldnt say that I have a talent or hobby but I enjoy meeting new people and traveling.  Someone asked me 5 years ago “If money were no option, what would your life look like?”…I answered, I want to live by the beach, work in horticulture at a Zoo, where there is no winter and cool plants!  Thank you CF Naples community for being part of my dream come true!  🙂

Danielle G

Wednesday’s Workout (June 12, 2013)
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 135/95
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 95/65
3 rounds-rest 3 min between
row 400
15 pushups (mod)
15 power cleans 65/45
Thursday’s Workout (June 13, 2013)
2 rds-NO REST
2 min max cal row
-1min max situps
2min max strict dips
-1 min max situp
2 min max box jump (30/24)
-1min max situp
2rds-NO REST
2 min max cal row
-1min max situps
2min max kipping dips
-1 min max situp
2 min max box jump (24/20)
-1min max situp
2 min max cal row
-1min max situps
2 min max jumping dips
-1 min max situp
2 min max box jump (20/14)
-1min max situp

Athlete Spotlight: Dustin L.

Dustin is the most disciplined and humbled athlete that I’ve come across. He’s never complained and done everything that I’ve asked him to do. In the year that he’s been with us he’s lost over 45lbs and reduced his body fat from 33% to 16%. All from CrossFit and Paleo. This stuff works. Congrats Dustin!

Hometown: Naples, FL

Age: 32

When did you first start training CrossFit Naples? May 2012 

Favorite WOD/Lift: Anything with olympic lifts.

Least Favorite WOD/Lift: Fran

Tell us about your sports & fitness background: In high school I played basketball and golf and after I rode motor cross.

How did you first get exposed to CrossFit? I read an article about Rob Orlando in 2010

Take us back to your first WOD… what was it, and how did it feel?My first WOD was pull-ups and kettle bell swings and that night I was not sure if I was coming back for another WOD or not.

What sort of changes have you seen in your body, health, and fitness since starting CF (before/after)? When  started I weighted 173 lbs at 16% BF, my strength and fitness are the best they have ever been. 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Every day people ask me what I do and whats my diet and I try to tell them my story about my lifestyle change.

Please share with us and favorite CrossFit/CF Naples moments: Every Baseline Challenge event is a favorite day for me.

Any advice for people just getting started? Take the time to learn the movements at first. CrossFit is hard work and it takes time to get used to but it can be a life changer.

What are your hobbies, interest, and/or talents outside of CrossFit? I like to train at a traditional gym, ride my motorcycle and work around the house.

Friday’s Workout


Front Squat
Power Clean

Saturday’s Workout

This is the last of the CF OPEN workouts.

Visit http://games.crossfit.com/ for workout 13.5 and live results of the workout.

Athlete Spotlight: Jennie West

This month our athlete  spotlight is featured by Jen West. Her story extends way beyond our crazy CrossFit workouts. If you’ve read any of her guests post or follow her blog (http://thebestofthewests.blogspot.com), her stories will change you. Her dedication to her family and their struggle for their son’s life and endless hospital stays is a story that we only pretend to understand. She a tough girl in and out of the gym.

1. Hometown:
Wheeling, West Virginia (Dad calls me “mountain mama”)
2. Age:
3. When and how were you introduced to Crossfit?
It was about 6 months after Paxton was born and I needed to lose the “baby weight.” I stumbled upon another CrossFit gym in town that I attended for a couple of years and have since moved to CF Naples. I was addicted immediately and still am years later!
4. Favorite WOD/Lift:
Anything legs. My “monkey arms” are not my strongest asset.
5. I have always wanted to:
Adopt a child.
6. One word people use to describe me:
Um… sensitive maybe.
7. Outside of the gym I like to:
Write and play with my boys. Oh, and possibly drink champagne, but shh… don’t tell.
8. Something nobody knows about me or would be surprised to know about me:
I  can’t hear out of my right ear. You might now notice that I turn my head to the left when listening to someone talk.
9. Favorite physical activity outside of Crossfit:
Vinyasa Yoga baby
10. Favorite place to eat in Naples:
DaRuMa’s (I’m a high roller 😉
11. Song that gets me pumped for a workout:
Currently it’s “F**kin Problems” but my love for ghetto music is a looong list 😉
12. Proudest Accomplishment:
My three sons. 2nd to that is running 13.1 miles in 1:59 (which this old body will never be able to do again 😉



Monday’s Workout

Strength: Lowbar Back Squat 3×5

Conditioning: 3 rounds of  –


  • 10 Power Clean (135/95)
  • 10 Push Press (135/95)

Tuesday’s Workout

Strength: Press 5×5

Conditioning: For Time 1,2,3,4,5,6,7,8,9,10

  • Double Unders
  • Hand Stand Push up

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!


Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

No Fear-Shakespeare

We hope you all had a wonderful Christmas!

Let’s be honest though. We ate things we “shouldn’t” have eaten, and we’re feeling guilty about it.

No Fear-Shakespeare! These next couple of days will work those calories off one muffin-at-a-time!

In the spirit of togetherness and community we are teaming you guys (and gals) up for the rest of the week. It’s going to be awesome! Just like you!


Mobility work has never felt so good.

Thursday’s Workout

Teams of Two-
Perform 100 Power Cleans (135/95) for time while
partner Holds a static handstand
-Reps only count while partner is static
-Minimum of 5 reps/Max of 15 per set

Friday’s Workout

Teams of Two-
One person Rows 250 meters while the other partner performs Wall Balls

First team to 200 wall ball shots wins.

-WOD is complete for everyone win the first TWO teams finish
-Remaining teams score is total reps