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back squat bench box jump burpee clean clean and jerk deadlift dips double under front squat ghd situp hand stand push up hang power snatch hollow rock hspu kb swing lunge lunges make up med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
“Time Trial”
What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance [...]
The 30 Day Paleo Challenge Winner is…
The results are in from the Paleo Challenge and it was difficult to chose a winner. We are really happy with the results. Everyone saw improvement after only 30 days. The 30 Day Paleo Challenge winner is…………….. THOMAS !! Thomas not only lost 5 lbs he lost 5% Body Fat and decreased the number around [...]
Have you asked these questions?
Yanked from Josh Bunch Q. Is it better to eat 100% Paleo six days a week binging/cheating on the seventh, or “mostly Paleo” (if there is such a thing) everyday with a few things here and there? The very question implies failure and lack of faith. I am well aware that 100% compliance is hard [...]
Pose for Rose
An astounding 65% of runners will experience an injury which will interfere with their training. Running is the most technical advanced body-weight movement. Unfortunately, most people think that all you have to do in running is increasing their walking speed. That couldn’t be further from the truth. To minimize this behavior Pose Running was created [...]
Omega-3-EPA-DHA???
Bring-A-Friend Day Friday, January 27, 2012 Paleo Challenge Blog (Day 19) Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids have numerous, documented health benefits: improved cholesterol balance, reduced inflammation, increased blood flow, reduced rates of heart disease and atherosclerosis, better immune system [...]
Gym Rules
Monday, January 23, 2012 Paleo Challenge Blog (Day 15) 1. Treat this place like your home. Return everything exactly the way you found it. 2. Everyone writes their times on the whiteboard regardless of how “bad” it is. What is a football game with a scoreboard? 3. Chalk is not a necessity. Use if needed. [...]
“Ice Monster”
Friday, January 20, 2012 Paleo Challenge Blog (Day 12) Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit. Workouts are modified as needed to be accessible by anyone yet challenging to everyone. The CrossFit community is accessible to children, senior citizens, morbidly obese, and [...]
Testimonial: “Lil Wayne”
Monday, January 16, 2012 In April I found myself having to make a tough decision between joining Crossfit Naples or staying at the gym I’ve attended for the past 14 years. This decision wasn’t easy for me because I was your typical gym rat that loved lifting weights 5 days-a-week. After meeting with Coach Mario and [...]
