Tagged as: situp

30 Day Paleo Challenge begins June 1st

Eat Meat, vegetables, nuts and seeds, some fruit, little starch and NO SUGAR -Crossfit Nutrition Prescription

We will begin our 30 Day Paleo Challenge starting June 1st

In our last Paleo Challenge Thomas not only lost 5lbs he lost 5% bodyfat as well. Those are phenomenal results in only 30 days. 


1. Must be willing to take before and after pictures. You can take them on your own.

2. $20 Buy in to support the challenge. Awards and Prizes will come from the money from the challenge. Put your money where you mouth is!!

3. Follow the Paleo Diet food choices.

4. For every cheat meal you have must pay $1 into the pot. Honor system.

5. Comment on the blog or Facebook at least twice a week. Accountability is key.

Food Choices:

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.

3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

6. Do not drink alcohol, in any form.

7. Do not eat white potatoes. Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.  (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)

Encouraged Foods:

1. Eat Lean Meats. Chicken, Fish, sea food, buffalo and venison.

2. Vegetables. Vary the type of veggies

3. Fruit. Preferably Low Sugar fruits.

4. Nuts. Walnuts, cashews, almonds.

5. Oils. Olive, Canolia, and coconut oil.

Grocery List

Today’s Workout (April 30, 2012)


Romanian Dead lift 5 x 3


Handstand Pushup

Cash Out:

50 Knees to Elbow OR

100 Situps

Does Icy Hot actually work?

Icy Hot is a common topical cream that is used to help relieve pain associated with pulled muscles, sprained muscles and arthritis. Once applied to the skin, the product creates a series of chemical reactions that help temporarily relieve any pain in the area.

The ingredients that make Icy Hot work are called menthol and methyl salicylate. The make up is typically 20 percent menthol, 20 percent methyl salicylate and 60 percent petroleum base. These two active ingredients work together as a class of treatment called counter-irritants. Counterirritants work by tricking the body into feeling sensations other than pain. 

When applied to the body, Icy Hot quickly changes the temperature felt on the skin from cold to hot. This is done by the chemical reaction between the skin and two active ingredients. Pain is normally sent from the muscles through surrounding nerve receptors and nerve fibers. The pain signal is then sent up these fibers, through the nervous system and into the brain. Once the pain signal reaches the brain, the brain responds by creating the sensation of pain. Sensations of hot and cold also travel through nerve fibers to the brain for response. Icy Hot works by blocking the pain signals by introducing new sensation signals in response to the change in temperature on the skin. This prevents many of the pain signals from reaching the brain, relieving some of the pain being felt after application of the Icy Hot but still mask the cause of pain.

Our common recommendation for tightness or discomfort is ice. It cures just about everything! Our recommedation for icing includes:

1. Ice baths

2. Constrast Showers

3. Spot Icing

4. Ice Massage

Read More

-Welcome newest member Carrie to the CrossFit Naples community!


3 Rounds: 1 minute each
Pull Ups
Sit ups
Wall Ball
rest 60 seconds between rounds

Hydration–The missing link

Lean Meat – check.
Vegetables – check.
Fish oil – check.
Water – ….

“Imagine your intestines being like a riverbed. When there’s a lot of water flowing through them, the fish are happy. They swim better, and the whole system works as it shouldLegendary strength coach Charles Poliquin has this to say about water:

“Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps = greater changes.”


 Today’s Workout (April 6, 2012)

Strength: Back Squat 5 x 3


7 rounds-

7 Dumbell Thrusters (50/25)
7 Squat Box Jumps
7 Butterfly Situps

Change is inevitable in CrossFit and in life

I was driving down Golden Gate Parkway the other day,  like I do at least 5 times a week, when I realized that I had driven on this road at many different chapters of my life, for as long as I could remember.

I drove on this road every day in high school. I received driving tickets on this road. I drove this road with many different cars with many different people. It’s as if this road has been with me on all my life. It has seen all my changes and transformations. I’ve driven this road as a beach boy in high school, a wanna-be thug when I graduated, and now…well I’m still figuring that one out. It has seen all my changes, good and bad.

But what really struck me the most was that I too have seen this road change. In 1995 GGPW saw a transformation like no other when plans began to develop the first overpass in Naples. It cost millions of dollars and many years for this to come to fruition but it did.

I say all this because like our workouts change is an inevitable part of our lives.  It happens whether we’re ready or not.  One of the secrets of living successfully is to learn how to handle the changes we find coming our way.  In fact, it is good sometimes to initiate life changes ourselves. Whether that is being a beach boy, wanna be thug, or…. well you get the point. Be open to change knowing it makes you a better, fitter individual.

-Power Yoga + Crossfit= One intense workout

Today’s Workout (March 26, 2012)

Strength: Press 5×5


For Time-

-12 min cap

-Score time or total reps completed

Reflections of Wrestling from a CrossFit Owner

By Mario Ashley
“Intensity = Force X Distance/ Time,” I say it to myself all the time. I have memorized it, I have applied it in my training and I have taught this theory to others at our gym. It’s what CrossFit is all about. The fact of the matter is producing intensity at an elite level is much easier said than done. 

I’ve known what intensity was way before I learned of Newtons Laws but it wasn’t until recently that I’ve applied it theoretically to my training. I remember high school wrestling practices like it was yesterday. To a select few of us, wrestling practice was more like a battle to the death, fist flying, bloody noses, bodies everywhere. We had no limit. The intensity required to win the match, even in practice, was normal even if it meant slamming my best friend against the wall in an attempt to get a takedown before the round ended. I am reminded of another time when we somehow acquired old wrestling mats in my backyard during the off season. This specific night it was a friday night before a football game. The guys came over and we just wrestled. No coaches, no fans, no excuses.

Two guys would start wrestling as the odd man acted as the referee,bouncer, and custodian. His role as a referee was to ultimately decide those questionable calls that the other two were too stubborn to acknowledge. He would act as the bouncer to keep us on the mat so we wouldn’t go out of bounds. He was the custodian becuase he would have to walk around with the broom to constantly sweep the sand off the mat so we wouldn’t slip. This crucial role was one shared between us all. We gave all that we had everytime for one purpose; To be the best the we possibly knew how. I will never forget going to the football game that night, tired, sore and all scratched up after wrestling in the back yard with a sense of accomplishment. Nobody knew what we went threw just an hour before but we did and that’s all that mattered.

I loved that feeling of knowing that each wrestling match would push my physical prepardness and mental capacity harder than ever before. Our phsychological and phsycial tolerance was always exceeded everytime we wrestled each other. We expected nothing less. There was no holding back on intensity. The intensity level was high even according to Newtons Laws of power. Nobody could refute that when they saw us wrestle. It was performance observed by others, measure by fatigue, and repeated everyday.

Coach Glassman stated that you can’t talk about intensity without talking about functional movement, which he defined as “moving large loads over long distance, quickly.” Oh sure we did that. We push, pulled, grabbed, and lifted each other numerously across the mats. Back and forth, up and down, left and right, continusouly until we knew we had the match won. When I started Crossfiting its was just natural for me to go “there.” “There” being were most people won’t ever venture to go both phsyically and phsychologoically. But not me. Just like my wrestling matches. It’s expected.  The edge that most wrestlers had due to experience we made up with intensity. Something that I learned early and am reminded often is that one can learn the principles of power, one can teach these very principles as well, but only during times as mentioned above can one truly appreciate intensity as the “independent variable commonly associate with optimizing return”. That can’t be taught, its earned.

Looking back I am so grateful for what wrestling taught me. I truly think it’s why I hold CrossFit so dear to me. It allowed me to transfer the intensity, and functionality from one sport to another. It taught me to never make excuses, to give everything I got and most importantly, that intensity is the only thing that has got us to where we want to be the fastest; in life and in sport.

-Front Row: First from the left, freshmen year

Today’s Workout (March 14, 2012)

Strength: Back Squat Tough (1 Rep)

Baseline Retest
500m row
40 squats
30 situps
20 Pushups
10 Pullups
rest 3 mins; repeat

No bells – No whistles – Just results.

Crossfit Naples is not your typical fitness program and it’s not done at a typical gym.

Our Business Philosophy is:

Build a smal space – No A.C – No machines – No mirrors – Keep plenty of open space for our members to move and workout freely and effectively – Only use equipment that requires big, calorie burning, functional movements to use. No member goes it alone – Instruct and educate everyone – Cap class and membership size (we don’t want everyone) so we can maintain exceptional personal service – No bells – No whistles – Just results.


Every single time you walk through our doors you have one of our top-notch coaches with you, leading you through a unique, high-energy, results-driven workout aimed at maximizing your success. There’s no going it alone, no boredom, and no members that don’t use their memberships, like those big comercial gyms. We have the WOD (work out of the day) planned for you – so just show up ready to roll. Nearly 100% of our members are here several times-per-week, working hard, getting fit, and having fun. Like we always say, it’s a difference you have to experience for yourself!

See our FAQ for more details about our program.

Jody fighting for every rep

Today’s Workout (February 29, 2012)

Strength: Deadlift 5 x 5

3 sets:400m Sprints
3 sets: 500m Row
Alternate as needed: Rest as needed

Cash Out: 100 Situps