Tagged as: ring pushup

Paleo Challenge Begins Today!!

Let the Party Begin!!

This is a month of eating clean and feeling good. No more excuses! Let’s rock this thing.


Paleo Challenge: What to eat

  1. YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp, venison.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Omega-3 Chicken eggs.   Almonds, brazil nuts, walnuts.
  2. No to processed foods.  Pretty much anything in the middle of the grocery store.  Can’t recognize it growing or running around in the wild?  Don’t eat it.
  3. No to sugar.  I don’t care whether it’s super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
  4. No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  5. No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
  6. No to dairy.  Milk, cheese, yogurt, etc.
  7. Less alcohol.  No sugary mixers, no beer or alcohols containing gluten.
  8. Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
  9. Cook with real fats.  If you’re cooking, then cook with lard or animal fat.  If you don’t have that, then cook with coconut oil, olive oil, or butter.

*Cheating is allowed but will affect your overall score.

Still got questions?  I’ll be posting more on all the great things you can eat, how to shop, snacks, and more. 


Today’s Workout (Friday, June 1, 2012)

Skill: Overhead Squat (heavy)


For Time-

400m Row


Overhead Squat (95/65)

Ring Dips or Diamond Pushup

400m run

“International Bench Day”

If you ever worked out in a commercial gym you know that Monday is considered “International Bench Day.” Everybody and their mother does bench on Monday. It’s just the norm. Well at CF Naples we only have one bench and it’ s used mostly for sitting and resting.

We consider the push up, weighted pushup, ring push up and burpee as superior in every way. We emphasis form through mid-line stability (cue: belly tight). The pushup becomes a full body movement when we focus on keeping the belly, butt, and quads active during repetitious bouts of intensity. When burpees are added to the mix the pushup become cardiovascular in nature- another limitation in the bench. Besides who wants to be lying on their back? Isn’t that a sign of submission?

Ironically when we do test out on the bench every 3 months or so what we realize is that our bench numbers have stayed the same or gone up! How is that?!

CrossFit Naples = Sticky Thompson

Today’s Workout:


A1. Weighted Ring Push Up 3-3-3-3-3; 0 seconds rest
a2. Weighted Pullup 3-3-3-3-3; rest 60 seconds


18minutes of work:
25 Burpee Box Jump
35 Anchored Sit ups