Tagged as: squat


Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

CrossFit Naples Harlem Shake

The 30-second phenomenon that has the nation grabbing their video cameras and dancing in their wackiest attire has invaded college hoops. Whether it involves the fans or the teams themselves, the ‘Harlem Shake’ is the newest fad in the NCAA, Professional Sports, you name it the Harlem Shake has invaded.

DJ Baauer introduced the single “Harlem Shake” to the world in May 2012. Since then, the internet has exploded with viewer videos, each imitating the one before.

We decided to try it ourselves on Sunday. Needless to say we had a blast. You can see the video here: http://www.youtube.com/watch?v=1pYY0CAWofQ

Harlem Shake

Monday’s Workout

Strength: Back Squat 3 x 3


3 rounds, 30 secs per station, of:

  • Pull-up
  • Push-up
  • Sit-up (butterfly)
  • Air Squat

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs.

The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats