Tagged as: push press

Wish Us Luck!!

7 of our athletes (including me) are competing this weekend in Orlando. One day, Four Workouts! What better way to test our fitness than with a local CF competition. Wish us luck!

Congrats to Kirk, Greg, Mikkel, David C., Petergaye, and Stephanie for taking on the challenge!!

Here are the workouts for the competition:

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.
Event III:
1Rep Max Deadlift.
Final Event (Event IV):
How many rounds can you do in 15 mins of:

  • 50 Burpees
  •  40 Wall Balls (20 to 10’/10 to 10′)
  •   30 Hang Power Cleans (115/63)
  •    20 Handstand Push-ups (45’s+ABMAT/head-2-floor, 3′ wide)
  •     10 Squat Snatches (115/63)


Wednesday’s Workout (June 26, 2013)


4 rounds-
Run 300
10 Pull ups
15 DL 155/105


4 rounds-
Run 300
10 Pull ups (assisted)
15 DL 135/95


4 rounds-
Run 200
10 Pull ups (assisted)
15 DL 95/65

Thursday’s Workout (June 27, 2013)


SDHP 96/65
Push Press (SAME)
Parallette Push Up


SDHP 65/45
Push Press (SAME)
Parallette Push Up


SDHP 45/35
Push Press (SAME)
Parallette Push Up (MOD)

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

What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………


Monday’s Workout


Front squat 5 Rep Max (15 minute Cap)
200m sprint/run/jog x 3, rest 1 min between rounds
Back squat 10 Rep Max (15 minute Cap)


Tuesday’s Workout


For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)


For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)


for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)



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

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!


Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips


Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up

Cash Out:  800m Sprint


Speaking of Tabata. There is a great new CF website that writes a little bit about everything. Best part is that the content is FREE!! Everything from nutrition, to article about technique, as well as motivational pieces. If you get some time check it out. Visit www.tabatatimes.com

Tabata Times

Monday’s Workout

Strength: Chin-up work/weighted if possible

Conditioning: 3 x 400m Run

Each Set you must  complete an Air Dyne Sprint at half the time taken for your 400m run

Tuesday’s Workout

Half tabata   (20sec of work/10 sec off x 4 sets)

  • Push Press  (1/2 BW)
  •  Situp
  • Burpee