Tagged as: push press

Paleo Challenge Day # 27

3 Days left of the Paleo Diet. You must be feeling great! I told you it wasn’t that hard!!

By now you are experts on the Paleo Diet and should be able to answer these tough Paleo Questions below:

  • Why are soy products not allowed?
  • Why no peanuts or legumes?
  • Why no quinoa?
  • Why no dairy?
  • What about whole grains? Aren’t they good for you?
  • What about potatoes, rice and corn?
  • What about chocolate?
  • Aren’t eating so many saturated fats bad for you?
  • Where do you get calcium?
  • Where do you get energy if you don’t eat carbs?
  • Do I need to eat every 3 hours?
  • “But cavemen had short lifespans! We live way longer now”

Today’s Workout (Wednesday, June 27, 2012)

Every Minute on the Minute for 10 Minutes-
10 Push Press, 95#/65#
5 Push up (hand release)

Testing: 800m Sprint (400 backward/400 forward)

Paleo Challenge Day #11

Dining Out

How can you make the Paleo Diet work in the real world?

Do the best you can. Most restaurants build their menu around most of the foods you’re trying not to eat.

Here are 4 things to remember when dining out:

1. Get a main dish that is not starch-based. Avoid pancakes for breakfast, sandwiches for lunch, and pasta for dinner.

2. Try to choose the leanest meat or seafood available, cooked in a simple manner- by baking, broiling, sauteing, roasting, poaching, or steaming, without added starches and fats.

3. Always try to get some fresh fruit or non-starchy vegetables.

4. Keep the meal as simple as you can, the fewer ingredients the better.

Today’s Workout (Monday, June 11,2012)

3 Rounds For Time:
25 Push Press (DB)
50 Double Unders

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


Hard-boiled eggs are nature’s perfect muscle-building snack. Here’s how to make ones that don’t suck.

You better believe there’s a right way and a wrong way to hardboil an egg. I’m reminded of the wrong way every time I eat one that I didn’t make.

Rubbery outside. Bluish-gray inside. Absolutely disgusting.

Which is a shame because as far as I’m concerned, eggs are nature’s perfect food.

Loaded with protein, high-quality fat, and nutrients , hardboiled eggs are the perfect muscle-building snack when you’re feeling lazy. Have two or three with some baby carrots, salami, berries, and raw nuts and you’ve got yourself a decent meal.

But why do most hardboiled eggs suck? Two reasons.

1. First, most guys use sub-par eggs from sad little chickens. (I’m guessing about the sad part.) That’s why you should leave the fluorescent white 99-cents-per-dozen eggs alone.

A dozen high-quality eggs should cost between four and six bucks, which, if you shop with my girlfriend, will result in an eye-roll that means, “I can’t believe you’re actually gonna spend 6 dollars on eggs.” (Believe it, babe.)

Personally, I look for free-range, pasture-raised eggs. Bonus points if there’s a smiling chicken on the front of the package.

2. Second, most guys boil their eggs for way too long, leading to rubbery outsides and gray insides.

You want your eggs to be soft yet firm with a nice yellowish-orange yolk.


Welcome Greg to the CrossFit Naples community!

Today’s Workout (Tuesday, May 23, 2012)

Skill: Clean Progressions


5 rounds-

9-Power Cleans (135/95)

6- Push Press

3- Front Squats


  1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
  2. Avoiding your weaknesses.  Weaknesses stem from a series of issues. Do you not enjoy the Olympic lifts? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through 400m runs? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
  3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
  4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
  5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
  6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper.
  7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
  8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
  9. Lack of a proper warm-up/cool down.  Show up  15 minutes early. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
  10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up.  The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.

-Nick Welcome to the ripped hands secret society

Today’s W0rkout (Tuesday, May 22, 2012)

Skill: Clean Progressions


5 Sets-

9 Hang Power Cleans (135/95)

6 Push Press

3 Front Squats

Rest 2 minutes

-Add weight every set

-Score: Highest Weight

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)