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.
Call Us