Tagged as: run

Paleo Desserts!

Who doesn’t like dessert?! I do. Well Paleo of course. This website is chalk full of Paleo Desserts that you must try!! Yummy.


Paleo Dessert


Wednesday’s Workout


AMRAP: 15 minutes (extending to 20minutes for class)

  • 50 Burpees,
  • 40 Wallballs, (20/10)
  • 30 Hang Power Cleans,
  • 20 HSPU,
  • 10 Squat Snatches (115/63)

High Score: Mario (197)

Thursday’s Workouts

  • 6 FS at (135/95) (95/65) (65/45)
  • 6 HSPU
  • 200m run

12 min amrap

Athlete Profile: Rasmus B.

  • Hometown: Aabenraa, Denmark.
  • Age: 24
  • When did you first start training at Crossfit Naples? Oktober 2012
Tell us about your sports & fitness background:
Former Danish regional champion in sailing, former Danish champion badminton and 3 years in the Danish army.
How did you first get exposed to CrossFit?
An army friend of mine (220lbs, 6ft 6), gave me an introduction to CrossFit. .
What was your first workout and how did it go? How did you feel after?
My army friend told me about it. Naturally, when he told me that CrossFit was (excuse my language) “the shit”, and bodybuilding was out. I was a little skeptical. But when comparing his arms to mine and knowing that whatever we did in the military of physical work, he beat me every time. So I had to try some of that miracle training. I wanted in, and he gave me an introduction in the form of Fran(21 – 15 – 9 of thrusters(95lbs) and pullups), with no scaling allowed. I posted a really competitive time of around 18 min (just kidding), totally exhausted and not realizing what had hit me. After my meeting with “Fran” I was instantly hooked on this fire breathing, muscle aching way of training.
Favorite Workout:

For time.
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run

Least Favorite Workout:
Anything with box jumps!!!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 
Before I could run 2 miles in 12 mins but barely be able to do 5 strict pull ups. So what I’ve seen, is a great improvement in the ability to do more things better. One of the best substitutes I have ever done.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 
Coming to the states for flight school, we spent the first few months only going to school and then heading home to eat and study. It felt impossible to fit training into the program.But waking up tired, being tired in class and needing a nap when coming home, had to be fixed. We decided to start training CrossFit, since it was to most effective way of training I had ever experienced. The hour we spent in the gym was easily caught up with, in the amount of energy and ability to concentrate throughout the day.
Any advice for people just getting started or new to CrossFit?
 Pain is temporary, pride is forever!

Monday’s Workout  (June 24, 2013)

These are two of the events that we completed this weekend…your turn!

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.

Event III:
1Rep Max Deadlift.
Tuesday’s Workout (June 25, 2013)
This was the first event of the weekend…your turn!

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

High Fructose is the devil!

Why you should avoid it… HFCS and high fructose consumption have been implicated by researchers in a variety of diseases and health problems, including heart disease, diabetes and weight gain.

The actual fructose percentage of HFCS is variable and unknown (which is why Citizens for Health has petitioned the Food and Drug Administration to require that the true fructose content of HFCS formulas be disclosed on food labels). Contrary to industry propaganda, HFCS isn’t “corn sugar” or a “natural” ingredient, but a laboratory-created concoction that’s much cheaper than real sugar. Researchers at the University of California at Los Angeles in 2012 showed that a diet high in fructose slows the functioning of the brain, hampering memory and learning – and that omega-3 fatty acids may counteract the disruption.

– See more at: http://foodidentitytheft.com/ten-more-surprising-places-youll-find-hfcs/#sthash.EXR0QuUV.dpuf

Special K

Friday’s Workout:

2 minutes each. rest 2 minutes. 2 sets: 12 minutes of work

  • Row
  • Run
  • Air dyne

Cash out:
Parallete L-sits accumulate 2 minutes

Saturday’s Workout

8-9 Open Gym

9:30-10:30 Yoga