Tagged as: push up

50 Ways to Acheive Greatness

This was posted a couples of weeks ago but it was so good I had to repost. Here are my favorite of the 50 Ways to Achieve Greatness article posted By Diesel Strength & Conditioning.

1. Jump out of bed and crush the floor boards every morning by smashing your feet down and defiantly take on each and every day.

2. Breathe deep in the midst of turmoil.  Be calm and take deliberate action when everyone else is falling apart.

3. Live aggressively and appreciate every second.

6. Don’t start counting reps until it burns.

7. Hit 100 push-ups every day.

8. Dance for your kids when their friends are around.

9. Don’t be jealous, be inspired.

11. Be Swayze in Point Break, Youngblood or Road House.

14. Make a special handshake for each of your kids and throw it on them when they’re doing homework, eating, or whenever you can.

19. Find a mentor.

20. Do something you FEAR until it becomes a strength.

23. Be true to yourself. It will inspire others to be who they really want to be but are too afraid.

24. Always use a weight vest for your bodyweight training.

27.  Select three important goals that you want to hit each day and rank them in order of importance.  Focus on getting the most important one done first and work from there.

28.  Always have a beginner’s mind.  Approach every learning opportunity with enthusiasm.

29. Drink a gallon of water each day.

31. Progress, not perfection.  Stop beating yourself up for not being perfect and focus on small changes that make you 1% better everyday.

32. Be humble. Work hard.

33.  Stop being negative.  No one wants to hear it.  Be different and focus on the positive.  Remember, there are many people who are happy with much less than you have.

35.  Stop giving your energy to your past.  Live in the present and build your future.

38. Train every workout like you’ll never get to train again.  Push yourself and drive out your demons with every rep.

40.  Encourage others and inspire them to greatness in their lives.  You will get it back ten fold.  When you’ve given all of yourself, give more.

44.  “Fear is the only darkness.”

49. If you have good friends, hold on to them. Tell them everyday how much they mean to you and never let them go. They will give you strength and encourage you when you lose your way.

Welcome Mikkel to the CF Naples community!

Friday’s Workout

Skill: Push up
Strength: Deadlift 5×5
1 min max DU’s
500m row for time
400 m run for time


Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years

Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
12 minutes of work:

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)


5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)

Training for Life

As you know Monday’s workout consisted of sprint intervals. To much of our surprise Santiago showed up in his military gear ready to workout. Dressed in camo pants, sweats, and boots he was ready to train. Many of you might not know this but Santiago is an officer in the Marines. We’ve had the pleasure of working with him while he awaits orders to his first duty station. He’d never tell you because he is too humble. I can’t help myself though I’m too proud of him to keep quiet.

I say all this because he gets it. He understands the purpose of CrossFit. He doesn’t train with us because he wants bigger biceps (though he does love doing chin-ups), he trains with us because one day his life will literally depend on his fitness capability. He trains to be sure he can handle whatever obstacle he might face. I was proud of him Monday morning while he sprinted in his boots. Impressively his times were just as fast as most people’s average sprint times.

It makes me proud to know he is the one going to protect us against our enemies. Our freedom depends on people like him. It’s very assuring to know he is one of the many soldiers who fight for our freedom. To you Santiago, we salute you!

Wednesday’s Workout

Skill: Pullups
Buy In: 50 second Air Dyne then…

50 KB Clean & Jerk (Right) 24/16kg
50 Double-Unders
50 KB Clean & Jerk (Left)

Thursday’s Workout

Skill: Push ups

500m row & 10 Squats; rest
400m row & 20 Squats; rest
300m row & 30 Squats; rest
200m row & 40 Squats; rest
100m row & 50 Squats