Tagged as: snatch

Mind vs Matter

When people think about what they can benefit from CF, they usually think in terms of getting in better physical shape. I frequently ask new members what their goals are when they first start here. Responses include everything from “losing weight,””getting tone”, or “becoming stronger”. This is how most people define being in shape…..

It’s not that it’s wrong, wanting to be leaner or get stronger is a great thing to aspire toward, it’s just that the term is incomplete of defining being in shape.

I would be reminisced if I didn’t speak of the psychological benefits of CF. The being in shape of the mind.

I love CF becuase its the only thing that challenges my complete attention and presence. In no way am I able to think of anything else during a WOD, when I do, I find my self moving slower, hurting more, and thinking negative thoughts. Its then during that “heart pounding out of my chest” feeling that I’m reminded to FOCUS, re-FOCUS, to complete another rep, to keep my technique tight, and above all else….keep moving. That’s all I have room to think about in those moments.

In those moments, which I cherish dearly, I know I’m am developing a stronger mind, attitude, and belief in myself. This is much harder to quantify in terms of improvement versus something like losing weight or getting strong, but I guarantee it’s happening.

CrossFit helps development a “can do” attitude. One that isn’t afraid to push through the SUCK and keep on fighting, knowing that it will make them a better person. We would be insane to continue to do what we do and not see results. To be in shape is a physical matter but also a mind matter. Physically our results might not come as fast as we would like but mentally we begin getting in shape from DAY #1.


Thursday’s Workout

5 sets of 3 minute AMRAP’s of:

500 meter Row or Air Dyne Sprints
Max Anchored Situps to Air Squat

Modification (10 situp, then 10 squats)

-Score Max Anchored Situps-Squat for each round

Rest 3 minutes

Friday’s Workout

Bench Mark Friday-pick your most difficult first!

For time:
135/95 pound Clean and Jerk, 30 reps

Rest 5 minutes


For Time:95/65 pound Snatch, 30 reps

Not all meats are created equal

I don’t know about you, but I spend a LOT of time at the meat counter at the grocery store.  I love my meat.  We all do, otherwise we probably wouldn’t be Paleo.

Not all meats are created equally, though, and they all have different, sometimes confusing labels on them – all natural, organic, grass-fed, free-range, etc.  Instead of just throwing up your hands in confusion and settling for the cheapest option, I want you to be versed in the vague and often misleading language of the meat industry.


-Free Range

-Pasture Raised




Monday’s Workout:

One Minute on..One Minute off for 10 minutes of:

Clean & Jerk for 5 minutes (135/95)

Snatches for 5 minutes (95/65)

Tuesday’s Workout:

15 minutes of work-

200m Run

10 Overhead Squats (PVC or Barbell)

15 Box Jumps

Tuesday, January 3, 2012

Why do we program 21-15-9 instead of 20-15-10?

Answer: It a reverse pyramid which is an old and tried and tested set scheme. It allows for a consistent weight to be used over multiple sets.The decreasing nature refers to the “decay-rate” experienced by people who do them with a fixed weight. You do the first set of 21, and when you do the set of 15, your strength has “decayed” such that the 15 feel about as hard as the 21. When you do the final 9, it feels as hard as the 15.. Plus, all three numbers breakdown into 3s. Don’t slow down…Speed up!

Workout of the Day

Skill/Power: Snatch (work on Speed through the middle)

Double Under

Rest 3minutes:

Wall Ball

Time Cap: 20min


Strength: Snatch

For Time:
400m Sprint
Overhead Squat (95/65)

From the shoulders down the technique is identical to the air squat. An immature air squat is exposed during barbell movement. The other variable required for the success of the overhead squat is ideal shoulder mobility. In this case, a comfortable “bicep to ear” range of motion is ideal for this movement.


Snatch & OVH Squat (1RM)

Every Minute for 12minutes perform:
10 KB Swing or SDLHP and the remaining minute perfrom max rep Double-Unders

Score: Total DU’s

Sometimes going against some of these workouts feels like going against a sumo wrestler while weighing less than 100lbs soaking wet. Though at CrossFit Naples we “forge elite fitness” we are also “forging elite minds.” These workouts are just as much mental as they are physical. Take care of your mind. Supplement with fish oil and read daily. A sure remedy for elite mindedness. Lets get it!



Snatch (work up to heavy one rep)

KB swing
Run 100yds

Time Cap 15minutes

That's a 71lb KB that she's swinging

-Courtesy of CrossFit.com