Tagged as: push jerk

Paleo Diet Day #6

For athletes and very active people, a few necessary tweaks are needed to The Paleo Diet to help your maximize performance.

To fuel your muscles for  hard workouts, you will need to eat concentrated carbohydrate sources to refuel muscle glycogen, particularly before and after workouts. Yams, sweet potatoes, bananas, dried fruit, (see Chapter 1) are great sources of concentrated starches and sugars, and unlike refined grains, they are net alkaline yielding thereby preventing the loss of an amino acid (glutamine) from your bloodstream that helps to preserve your muscle mass.

In the post-exercise period, besides concentrated sugars and starches, make sure you get plenty of lean protein, as it is your best source of the three branch chain amino acids (leucine, isoleucine and valine) which directly stimulate muscle growth and regeneration.

Tip of the Day: Have a post-workout regimen

-Welcome Cameron to CrossFit Naples. He just finish serving our military. Oooorah!

Today’s Workout (Wednesday, June 6, 2012)

Strength: L1: Push Press 3 Rep- L2: Push Jerk 3 Rep

Conditioning: 30 seconds on: 30 seconds off x 3 sets of each

A. Row
B. Air Dyne Sprint
C. Double Under
D. Run

Are you taking a post-workout shake?

Post workout shakes are just as essential as stretching. The intensity of our workouts cannot be overstated enough. Take extra care of yourself by supplementating with a post workout shake. There is a 20 minute window after your workout that is essential for you toward faster results. The number one question you should ask yourself  is “what are your body composition goals?”. With this answer you will be guided by the proper macronutrient ratios.

  • If you want to gain muscle: drink significant protein (30-40grams) and significant carbs (40 grams).
  • If you want to maintain you body composition: drink significant protein (30-40grams) and smaller portion of carbs (25grams).
  • If you want to loose Body Fat: drink significant protein (30-40grams) and no carbs.

There is no exact perfect formula. Everyone is different. Also how hard you are training comes into effect. Harder you train the more food and rest you need.

Experiment and find what works for you.

-Welcome Dustin to the CrossFit Naples community!

Today’s Workout (Wednesday, May 16, 2012)

Skill: Overhead Efficiency


6 rounds for time-
3 Reps Anyway Overhead – 185/105
6 Chin ups
9 Push Ups (Clapping)

Paleo Recipe: Almond Flour Pancakes

These Almond Flour Pancakes are light, fluffy, and only have three ingredients! If you need a quick, grain-free pancake recipe, this is it!


  • 1 cup almond flour
  • 1/2 cup unsweetened applesauce
  • 1 Tbs coconut flour
  • 2 eggs
  • 1/4 cup water (consider soda water for slightly fluffier pancakes)
  • 1/4 tsp freshly grated nutmeg
  • 1/4 tsp sea salt
  • coconut oil
  • fresh berries


  1. Combine almond flour, applesauce, coconut flour, eggs, water, nutmeg, and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than a normal mix.
  2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
  3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
  4. Flip like a normal pancake when the bubbles start showing up on the top and cook for another minute or two.
  5. Add more oil to the pan and repeat with remaining batter.
  6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

This recipe inspired in part or in whole from here.

Recipe: Paleo Sweet Potatoe Fries

When a craving for some starchy carbs comes, it’s a good idea to have a good Paleo alternative to satisfy that craving. The Paleo diet doesn’t have to be extremely low carb, as long as your carb source is natural and was available to our ancestors. Potatoes are usually out of the question because they contain toxins that are in much higher concentration when the potato is in it’s raw state. Therefore, potatoes where probably never eaten raw and are a somewhat new addition to our diet.

If you miss the comfort of certain foods like French fries, you’ll love this recipe. I personally find that the sweet potato version of it tastes even better than regular French fries. As with almost anything, don’t go overboard with sweet potatoes. Even though they are a paleo tuber, they still are very high in carbohydrates and are better eaten occasionally. Sweet potatoes are also a good thing to have post workout when a peak in insulin could actually be beneficial if you’re trying to gain muscle mass. If you’re trying to lose weight or lean out, I would stay away from sources of carbs like sweet potatoes. Read More

Today’s Workout (Wednesday, April 11, 2012)

Strength/Stamina: Press to Failure- Push Press to Failure – Push Jerk to Failure
3 sets; Rest long Demo (video)


5 rounds for time-
21 Double Unders
12 DB Press-P.P.-P.J.

-Score: Total Reps & Load of Dumbell

-Time Cap 15 minutes

Fitness trends are distractions, not attractions

The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perseverance, industry, sacrifice, self-control, integrity, honesty, and commitment are best and easiest learned in the gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined, and nourished in rigorous training.

Accordingly, fitness trends and fashions are distractions, not attractions. My commitment to my athletes is clearly expressed and perceived in our first meeting. I am all theirs. They are the object of my focus and the focus of my conversation. They come back not because of my physical capacity but because they believe in my capacity to develop theirs.

World-class athletes rarely make world-class trainers. I understand that the modern and near-universal trend of skill-less and low-skill programming delivers inferior results and makes cheerleaders of trainers. I’ll have none of it. I have to understand the mechanics, cues, and techniques of complex movements and to be able to teach them to others. -Professional Training, CrossFit Journal 2006

What do you love most about CrossFit Naples? Don’t be shy!

Megan picturesque during the beach workout

Today’s Workout (February 28, 2012)

Strength: Press 5 x 5

200m Run
Hand Stand Hold
DB Push Jerk
200m Run

Benchmark: Grace

Excerpt from “The Clean” in the CF Journal

The clean builds immense strength and power but this is only the more obvious part of the clean’s story. (This complex movement actually contains within itself two princely exercises – the deadlift and squat.) The clean is unique among weight training exercises in that it demands extraordinary athleticism beyond strength and power.
Experience coaching the clean will show that a lack of sufficient speed and flexibility are common impediments to learning the clean and that refinements in coordination, accuracy, and balance are the biggest obstacles of all.

Strength: 3 Press- 3 Push Press- 3 Push Jerk x 5 sets

-Add load every set.



30 CLEAN & JERKS FOR TIME (135/95)

Grace done in 89 seconds (video)

The Ladies do Grace (video)