Tagged as: pull up

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


Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

10 Tips to Eating Paleo

Here are some simple tips and tricks to stay on track. 

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colors.
This is so not Paleo!

This is so not Paleo! Caught him in the act!!

Wednesday’s Workout 


  • 50 pullups (partner only)
  • 400 m run
  • 21 Thrusters #95/65
  • 800 m run
  • 21 Thrusters
  • 400 m run

Thursday’s Workout

For time:

  • Run, 800 m
  • 30 Clean & Jerks, pick load
  • Run, 800 m

Carbs are killing you…not fats

Carbs , how and why they are the cause of weight gain.

Carbohydrates — it doesn’t matter whether these are in sugar, bread, pasta, breakfast cereals, fruit or vegetables — are all exactly the same as far as your body is concerned: they are all ultimately converted to the blood sugar, glucose.

All carbs are digested very quickly — within a few minutes. This means that within a very short time after a carb-rich meal the level of glucose in your bloodstream will rise rapidly It is important to understand that eating fat does not raise blood glucose.

High blood glucose levels are dangerous and, as levels of glucose rise rapidly in the bloodstream, your pancreas rapidly produces a large amount of insulin to take the excess glucose out. This is an important point as insulin is the hormone ultimately responsible for body fat storage. And as fats do not elicit an insulin response, they cannot be stored as body fat. Those who tell you that eating fat makes you fat, just don’t understand how the body works.

Purchase the Paleo Diet book here for more on the effects of carbs.

Today’s Workout (March 13, 2012)

Strength: Power Clean 1 RM (15min cap)


75 Wall balls for time
750m row for time
50 Pull ups for time

Pick 2 of 3; rest 3 minutes between