Tagged as: press

Recipe: Ham and Egg Cups

Ham and Egg Cups
makes 12

12 slices of deli ham (preferably high quality, nitrite/nitrate free)
9 eggs (preferably cage free, omega-enriched)
a handful of spinach, chopped
3 sundried tomatoes, finely chopped
2 Tbsp chopped fresh basil
olive or coconut oil

Preheat oven to 350 degrees.  Spray a muffin tin with olive oil or coconut oil.  Place a piece of ham in each cup.  Whisk eggs in large bowl and add spinach and sundried tomatoes.  Evenly disperse the egg mixture into the 10 ham cups.  Bake for 15-20 minutes.  Top with chopped basil and enjoy!

Ham & Egg

Mondays Workout

“Crossfit Total”

  • 1 Rep Max Back Squat
  • 1 Rep Max Press
  • 1 Rep Max Deadlift

Tuesdays Workout

In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:

  • Row 200 Meters
  • 10 Burpees



Recovery Tips for Injury

As hard as we work, we should also be spending time to take care of ourselves. There are so many way to achieve this. If you have an injury I guarantee you it isn’t going to go away on it’s own, with one or two of these recovery tips you’ll be back on your feet in no time!

1. Self Massage-Foam rolling, lacrosse ball, and resistant band drills, pre or  post workout can work wonders on tight 0r knotty tissues. Two minutes a-day keeps the physical therapist away!

2. Post Workout Shakes- these shakes are loaded with amino acids and especially post workout will allow for optimum recovery. Higher level athletes need even more protein and more amino acids.

3. Manual Therapy- if you don’t have time to get in all that extra mobility work, hire someone to do it for you, AKA massage therapy via Mario Ashley, just the best therapist in town! 🙂

4. Active Rest- Just because your knee hurts doesn’t mean you don’t have to show up. Staying on a routine is important for your psyche. Thank God CF can be scaled. We’ll find an alternative workout for you to do.

For more about recovery read this FREE article HERE


Friday’s Workout

Volume Testing:

1 Press, 2 Push Press, 3 Push Jerk -Work Up to heaviest weight for push jerk

4 x 300m sprints

-Rest 90seconds

Saturday’s Workout

21-15-9 reps, for time of:

  • Deadlift, 315/205 lbs
  • Box Jump, 30/24 in

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