Tagged as: power snatch

Athlete Spotlight: Jen W.

What we want to know: When did you first start training at Crossfit Naples? Right when it first opened, it’s been awhile, and, it was in a different building.

Tell us about your sports & fitness background:  I blew my knee out skiing when I was in college – as I began to walk again, I was told by my therapist that the more time I spent at the gym, the faster I would heal.  This was the start of my gym addiction.  Prior to CFN, I typically tried to fit as many group classes into my schedule – spin, group power, boot camp and even boxing.

How did you first get exposed to CrossFit? By accident.  I was getting bored with all of my group classes and had heard of CrossFit but knew nothing about it.  So I Googled it and found CrossFit Naples.  I met with Mario and the rest is history.

What was your first workout and how did it go? How did you feel after? I can’t recall but I remember I thought I was going to die!

Favorite Workout:  Fight Gone Bad.

Least Favorite Workout: Any one rep max of anything heavy, and any wod that is less than 5 minutes prescribed!!!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely my overall endurance has gotten a lot stronger.  I have little interest in the group classes I had previously taken.  I no longer feel as if I have to exercise for at least an hour to make it worth my while.  What I never imagined, was, that I would be able to do movements I never thought possible.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? The camaraderie and friendships that exist within CFN, it’s special.

Please share with us any favorite CrossFit / CFN moments: I think it’s funny how the workers at the custom blind shop a few doors down stand outside and stare at us, like we’re crazy, as they smoke their cigarettes, at 6AM!

Any advice for people just getting started or new to CrossFit?  If you’re afraid to take your first class, you very well should be!  We all were in the beginning.  Oh, and you aren’t too old and it never gets easier 🙂

Jen and "Lil Wayne"

Jen and “Lil Wayne”

Wednesday’s Workout

Push Press 135/95

Skill: Weighted Strict Chest to Bar Pull up 5×3

Push Press 95/65

Skill: Strict Chest to Bar Pull up 5×3

Push Press 65/45
Burpees (modified)

Skill: Assisted  Strict Chest to Bar Pull up 5×3

Thursday’s Workout


3 rounds

  • run 400
  • 15 power snatches (95/65)

Skill: HSPU 5 x 2.2.2 cluster


3 rounds

  • Run 400
  • 15 power snatches (65/45)

Skill: HSPU 5 x 2.2.2 cluster (modified height)


3 rounds

  • Run 400
  • 15 power snatches (45/25)

Skill: DB Press 5 x 2.2.2 cluster

Pull-Up Skills Clinic Sat, Feb 9th @9am

The people have spoken. In an overwhelming vote, 80% of those that answered the survey chose the kipping pullup as the movement of choice for our 1st Skills Clinic of the year.



TIME: 9-10AM


Ready to get your first pull up? Lacking rhythm on your kip? Want to be able to see an “RX” next to your name when the WOD has pull ups?

On February 9th, join us for a FREE hour long skill clinic. We will first cover the basics on how to develop the strength for a strict pull up and then move on to the skills required for kipping pull ups.


ONLY 10 SPACES AVAILABLE – PLEASE RSVP! Email info@crossfitnaples.com to RESERVE YOUR SPOT.

$15 Cancellation FEE if you reserve and don’t make it.

Free Skills Clinic

Saturday’s Workout


Team WOD:

8 Minute AMRAP of:

10 Power Snatches (135/95#)
20 Wallballs (20/14#)

Rest-Repeat for 4 minutes

…coming up Monday

3 rounds: 1 min go
Strict Pullup


Prove your fitness

How do you know that you’re getting in better shape? How can we beyond -a-shadow of a doubt test wheter CrossFit is making you fitter? Wouldn’t you like to know that your hard work is paying off? Well now’s your chance. The Baseline Challenge is a way to “prove your fitness”.

You can’t run away from this workout because we’re making everyone do it, even if you can’t make it on Saturday, December 15th from 9-10:30am. Why? Because this score is that important to us!

Wouldn’t you rather do it with a Live DJ, Prizes, and FREE T-shirt and Food?

It’s a no-brainer. Sign up today at the front desk!


We would like to thank one of our sponsors of the Baseline Challenge…Fields of Green Lawn Care. Not only is Dave’s commitment evident in his results with CrossFit (losing 10lbs and 2% BF) his commitment is also evident in the way he treats his own clients. He told me the other night that people chose him over other companies because he knows everyone by first and last name. It’s a commonalty that we both share.

Thank you Fields of Green for your continued support to CrossFit Naples! For more information visit Fields of Green’s website HERE 

Fields of Green, Inc. - Irrigation, Lawn Maintenance & Landscaping.  Licensed & Insured  2316 Pine Ridge Road, #444  Naples, FL 34109  239-253-3438

Wednesday’s Workout

Skill: Pullup

Strength: Power Snatch (heavy)

Teams of 2-
2 rounds:
8 Heavy DB Snatch (each arm) 32 total
50 Pullups
50 Wallball
-Afer last round 1000m Row (break up as needed)

Thursday’s Workout

Skill: Row

21 Shoulder-to-Overhead (115/75)
100m Farmers walk (heavy)
15 Shoulder-to-Overhead
100m farmer walk
9 Shoulder-to-Overhead
100m farmer walk

**anytime the weight is dropped for rest or in transition there is a 5 burpee penalty

Deadlift (aka the health lift)

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked
shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

In its most advanced application the deadlift is prerequisite to, and a component of, “the world’s fastest lift,” the snatch, and “the world’s most powerful lift,” the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground. (CFJ, Deadlift) Free download

Skill of the Week: Snatch

Monday’s Workout

Strength: Deadlift 1-1-1-1-1


5 rounds-

  • 200m run
  • 8 Power Snatch (95/65)

On Not Losing Hope

Written By: CrossFit Lisbeth

Never lose hope of being better than you are. Never. This is harder than it sounds.

The world is full of broken dreamers.People who have tried and failed, for whatever reason: money, will, circumstance, faith. The cause of their loss is not germane to their story, although they may spend inordinate amounts of time trying to explain it. Affixing blame becomes a priority for some folks, after the loss. Listen and move on. Don’t linger. This is important. Your dream is not theirs — although both might look, sound, and smell very much alike. But your dream is yours — and you are you.

Broken dreams happen to everyone. There is not a soul among us who has received everything they ever wanted in this life. Not one. There are, instead, people who choose to take the lessons of the broken dream and move on. Use that pain to make the next dream a reality. They sit on those stories no longer than the cat on the hot stove. Lesson learned. Time to do something else.

If you would better yourself, then do the same. Learn to quickly identify the broken dreamers in your life and limit their contact with you. Enough  to learn, not enough to permanently scar.

You have bigger dreams. You have the heart to achieve them. You will be better than you are. Go make it happen.

Saturday’s Workout


*No Open Gym due to Rowing Clinic*

…coming up Monday

Strength: Power Snatch 5×5

As many rounds as possible in 20mins of:
7 Power Snatches 95/65 lbs
14 Pull-ups
21 Single-Double Unders
Post total rounds.


CrossFit + Kids = Success in Life

There are three main kids should CrossFit:

1.  Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated. On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies.

2. Emotional Benefits – CrossFit is similar to sports and martial arts in how it can develop children on an emotional level. In my program we work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life. In addition, I see a noticeable difference in the confidence level of children who have been doing CrossFit. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. I have also seen children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years.

3. Fitness as a Lifestyle – One of the main reasons I started working with children is because it was important to me to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like CrossFit also shows children health and fitness is something their parents prioritize and want to educate them about.  Courtesy of Becca Borawski

Today’s Workout (March 22, 2012)

For Time:

500m Row
25 Overhead Squat (95/55)
400m Run
20 Power Snatches (95/55)