Tagged as: rope climb

Rowing Clinic was a blast!

 This past weekend CrossFit Naples held its first ever Rowing Clinic. It was a great time!

Chuck Roth, president of the Rowing Association of Naples lead the clinic. An Olympic Rower in the 1971 Olympics. He made some really great points that we can use. He began with the history of the indoor rower a.k.a. the erg. Living up North during the winter rowers had difficulty training because of the snow. Over the years attempts were made to artificially create the feeling of rowing indoors (given the fact the rivers were frozen!).”We detest the erg for many reasons,” Chuck would say. He said “You have to almost be a masochist to enjoy the rower.” He was hilarious yet insightful to say the least.

During the practical session Chuck introduced some very simple basics to help us improve our technique. These were the three that stood out the most to me.

1. During the slide position of the stroke  (the point when your seat/butt starts moving back be sure that your handle is moving back with you) otherwise, your not doing any work because the handle hasn’t moved.

2. Most people set the damper setting way too high. 10 on the damper setting is all legs. 1 would be considered all cardio. “If you want cardio keep it low.”

3.  When your legs have fully extended. Your done. From there you should bring the handle back to the start position. “Bringing  the handle any further back is useless.”

Chuck was a wealth of knowledge. We finished the clinic by trying to row the fastest 2000m that we could. Afterword, he offered the person who improved the most in one month would receive a free rowing lesson on the water. Can’t beat that!!

Be on the lookout for more clinics to come to CFN…Olympic Lifting, Running, Gymnastics!!

Tuesday’s Workout

Strength: Press 5-4-3-2-1


Max 800m Run-Go for PR

Rest 4-5minutes

Max 800m Row-Go for PR

Skill of the Week: Rope Climb

…coming up Wednesday

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo Deadlift High-Pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

-This is a benchmark. Be sure to mark in your journals.

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



What is your Post Workout Supplement?

Are you taking a Post Workout Shake? You should be….start with Whey!

Whey protein is a pure, natural, high quality protein from cow’s milk.  Our whey protein is derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones.  It is a rich source of the essential amino acids needed on a daily basis by the body.

Our proteins hydrate well in water and are absorbed very well by your body. All whey proteins differ in lactose content, fats and calcium and Pure Whey has low lactose content (averaging about 1.8%); is low in cholesterol; and high in free calcium.

It is an excellent protein choice for all ages including children and provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.

If you are concerned about your child’s food choices, Pure Whey, with 89% protein content is an excellent choice to help kids grow up healthy.

Recommended Dose: As a dietary supplement, mix one scoop with 6-8 oz water or milk (skim, whole, raw, almond). Recommended to be taken in the morning, but may be taken anytime. Store in a cool dry place. Do not refrigerate. Container is 30 Servings.

We are currently selling SFH Whey Protein in our store. We are selling it for retail price. Ask a coach for more information

Ring of Fire is so Fun!

Tuesday’s Workout:

Strength: Press 3-3-2-2-1

For Time-
Burpee (jump on bumper plate)
10 Handstand Holds (shoulder touch)
-10minute cap

…coming up Wednesday

8 Minutes-
KB Swing
Double Under
-Active Rest 4 minutes
-Next set will last 7 minutes (your goal will be to get the same or more reps than you got your first round)

Cash out:
Rope Climb 3×1