Tagged as: push up

Rowing Clinic Saturday, August 18th from 9-10:30am

CrossFit Naples is hosting a rowing clinic on Saturday, August 18,2012 from 9-10:30am.

“We will have fun and everybody will

see results that day!”

George Hiller of the Rowing Association of Naples will be conducting a 90 minute clinic.

Topics will Include:

  • Proper form and use of the erg (AKA: Rower).
  • How to effectively apply intensity on the erg.
  • How to effectively drop your erg score.
  • How to use the erg as a cross trainer for other sports and workouts.

Clinic Time:
9 – 10:30 a.m.
CrossFit Naples, 4110 Enterprise Avenue, Suite 106, Naples, FL 34104
$25 Includes: Packet, Paleo Snacks, Team Workout
Fee payable at the door. $25 cash or check. Must RSVP.

Space is Limited. No CrossFit experience necessary. Friends, Family, and local CrossFitters Welcome.

Interesting Fact: Why are rowing machines called ergs?
Modern indoor rowers are often known as ergometers (colloquially erg or ergo), an ergometer being a device which measures the amount of work performed. The indoor rower is calibrated to measure the amount of energy the rower is using through their use of the equipment.
The beautiful ladies of CrossFit Naples!

Tuesday’s Workout

For Time- (teams of two)
3000m Row
150 Double Unders

Wednesday’s Workout

As many rounds as possible in 20 mins of:
1 Ground To Overhead (so heavy you want to scream or crap your pants)
5 Pull-ups
10 Push-ups
15 Air Squats
Post total rounds.

Thank You, Thank You, Thank You!

There are so many people I want to thank for making this event possbile I don’t even know where to begin. Here’s a start…

Thanks to my mom and dad for always be there for us on the drop of I dime. I can’t tell you how many times I have called my parents for help and moments later they are at the gym on their hands and knees getting dirty and sweaty with me. My success’ will always be their success’.

Thanks to Dawn, Chris, and Alex for coming early to help set everything up. You guys helped make everything run smoothly. Everything ran great and only gave us more confidence to do another event!

Thanks to our Judges for making this feel like a legitmate CF competition. Judging is much harder than it looks. And you guys made it look easy!

Thanks to our Athletes for participating and making this such and enjoyable event. You guys inspire us everyday to make CrossFit Naples an exciting place to train.  Everyone demolished their old baseline scores! Just ridiculous improvements! Don’t worry we will be sending those scores out today!

Last but definitely not least I want to thank Tara for putting up with me. It’s not an an easy task but she is always there encouraging me to be my best. She is the most loving and patient person I have ever met. Did I also forget to mention how beautiful she is?? Happy 3 year anniversary pookies!

Big Shout out to our Sponsors:


Tuesday’s Workout:

3, 4,& 5 Minutes of Work-
3 DB Push Press
6 DB Push up
9 DB Romanian DL

-1min/2min/3min Rest
-Weight is limited by Push Press
-Score: Totals Reps and Weight Used in the last round (it’s not how you start that matter’s its how you finish)

Coming up Wednesday:

A1. 30 second DB Bench Press x 4 sets; rest 20seconds
A2. Chinese Rows 4 x 6-8; rest 2-3 minutes
B. 15 minutes of Work on the AirDyne (30 seconds at a time)

-No score today! Just work hard (It’s nice not to be looking at numbers all the time)

Baseline Challenge

Are you ready for your Baseline Challenge??

Check in begins at 8:30, and will conclude by 8:50 am. Check in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!

The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first place male and female Rx’d scores, as well as raffle prizes and giveaways throughout the event.

Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Heat 6
  • 10:20-10:28 Heat 7
  • 10:30- 10:38 Heat 8
  • 10:40- 11:00 Extra heats as needed
  • 11:00 am Winners announced, Raffle Drawings

Saturday’s Workout

The “Baseline” 

…coming up Monday

For Time (teams of two)-
50 Burpees
40 Deadlifts (50% of Max)
300m Run(together)
20 Second Hand Stand Hold (no wall, each)
1 Rope Climb (each)
-20 minute Cap



Types of Workouts We Do and Why

CrossFit works because of the intensity. Intensity is your ability to perform as much work as possible in the least amount of time as possible. I often post a workout, and then get to the gym at the end of the day and check the results.There are always numerous times that are WAY over the time frame I intended. That’s where modifications are crucial. Here are some of the things I think about when programming workouts:

Strength- Not to hard to explain. It’s a cookie cutter strength training template. We do lots of 5 x 5’s and 5 x 3’s. The goal is to keep track of how much you lift and then add to it the next time you do the same movement. For example, if I do 5 x 3 back squat on Monday at 275 for my last set, and then do a 5 x 3 back squat again in 6 weeks, I will attempt to  back squat 10# heavier than the lift I did previously. This is a simple method to gain strength and assess improvement. We do lots of lifting like this so it is super important that you keep track of your numbers! Without a foundation of strength you will never get better.

Short Conditioning- These are burners. I say less than 8 minutes, but often I am thinking the 5 minute range is perfect. Really all this type of workout is is a mental test. Think of the workout “Fran”. How much work can you do while taking the least amount of rest as possible? Do a burner as fast and as hard as possible, and you end up in a place that is no fun to go to. This type of workout is a necessary evil, but not the type of workout you need to do every single training session. Very taxing on the central nervous system.

Medium Conditioning- These are the “money maker” workouts and where we spend most of our time. The time frame is generally 8-14 minutes. There is some rest expected to happen, but we are still at a range that permits us to do much more work than rest. You will get great results if you spend the majority of your time in the medium range coupled with a solid strength program.

Long Conditioning- These workout are anything over 20 minutes. If you are doing a variety of movements, expect to spend much more time resting. These workouts are good to do on occasion, but if you are resting more than you are working, what’s the point? We keep these long workouts to a minimum. If not, you will not last the test of time with CrossFit. Overuse injuries are the norm during these type of workouts.

Non-Timed Workouts- These are used to focus primary on skill acquistion. Sometimes we are so used to the clock it’s hard not to image a workout without it. These workouts are important so that you can rest mentally. The next few days we focus on mechanics, technique, and efficiency for the sake of improved performance on Saturday’s Baseline Re-test!

-Chris super focused during last Saturday’s workout.

Thursday’s Workout


A. Row- Proper Technique (tips here) 2000m Row (with Partner)-focus is pacing and leg drive

B. Weighted Pushup 5×5

C. Reverse Tabata Squats (10 seconds of work: 20 seconds of rest: 8sets)

…coming up Friday

Not timed:

A. Pullup Cues (work with partner on: beat swing, pull up, and the push away)

B. Overhead BB Lunges 5×6 (start off the rack)

C. Reverse Tabata Situps (10 seconds of work: 20 seconds of rest: 8sets)


Not Exercising is As Bad As Smoking

Many researchers are saying that physical inactivity is actually becoming a global pandemic.

Lack of exercise causes as many as 1 in 10 premature deaths around the world each year.

That’s about the same numbers as smoking.

That’s kinda scary.

57 million deaths worldwide are attributed to heart disease, Type 2 diabetes, breast cancer and colon cancer.

All of these things can be prevented through moderate daily exercise.

Literally 30 minutes of physical activity a day can save your life.

All you have to do is be inactive for only 23.5 hours a day.

Just get moving.

Seriously. Right now.

Get up and just walk to the bathroom and wash your hands or go get some water from the break room or walk up or down the stairs in your home and back to your chair.

We’ll be here when you get back. Promise.

Saturday’s Workout

7 minute AMRAP:

15 Calorie Row
10 Pushups (using plates)
5 Box Jump (30/24)

Active Rest 4 mintues

-Pick Up where you left off

-Score Total Rounds and Reps Completed

…coming up Monday

For Time

Kettlebell Swing (53/35)
Push Press (95/65)

Cash Out:
Max DoubleUnders 3 Minutes

Athlete Spotlight: Chris K

1.  Hometown:  Lynbrook New York

2.  Age: 60

3.  When did you first start training at CF Naples?:February, 2012.

4.  Favorite WOD:I look forward to each WOD and the challenge of completing.  Some are more challenging then others, but my coaches always push me to finish.

5.  Least Favorite WOD:None

6.  Tell us about you sports & fitness background:I have always been very active in sports, tennis, golf and softball.  Have been going to Wellness for over 18 years, but decided I needed a change and joined CrossFit.  This was a life changing experience for me and the best decision I have made towards my fitness goals.

7.  How did you first get exposed to CrossFit?My son, Erik.  He has been going to Bowie, Maryland CF and I did a class with him.  Erik encouraged me to give up Wellness and join CF

8.  Take us back to your first WOD… what was it, and how did it feel? It was February 14th.  5×1 front squats.  It was hard, but I did it.  We also did some partnering workouts.

9.  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I am definitely stronger and building more muscle.

10.  What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My entire experience has been awesome.   I so enjoy the CF community and their commitment that each person succeeds in the WOD.  I finish each WOD and am so amazed that I actually finished and set new PB’s.  I may be last, but that really does not matter to me or anyone in the community.

11. Please share with us any favorite CrossFit / CF Naples moments: I have several CF Naples moments.  My first was your thank you, that I started CF.   That was so special to me as very few people take the time to write notes.   I continue to receive notes from both you and Tara on my personal achievements.   Double Unders/Box Jumps/Hand Stands are my moments.  Really each time I finish CF is a great moment.

12. Any advice for people just getting started? Take the time to learn the movements atfirst. Can’t is not a word that we use.  (Dawn tells me that everytime I say can’t)  There is always modification.  Take time and get it correct first.  The weights will come as well as personal achievements.  Each and every person in our community is my hero and I so enjoy going to CF.  It is addicting.  No matter how old, or fit or unfit you are, you can do CrossFit. Tara and Mario are the BEST.

13. What are your hobbies, interests and/or talents outside of CrossFit? I love to do volunteer work.  I am very active in my Church and also helping with the Byron Donalds Campaign.  Enjoy biking and swimming with our yellow labs Cooper and Bailey.

Thursday’s Workout

15-Minute AMRAP

5 push-ups

10 Power Cleans, 95#/65#

15 Wall ball shots, 20#/14# (10’ target)

…coming up Friday

5 rounds for time of:

4 Back Squats 185/135

8 Deadlifts 225/155