Tagged as: squat

Monday

Strength:
Back Squat-work up to heavy 1rep..NOT max
Conditioning:
50 Squats
40 Double Under’s
30 Box Jumps
20 Toes to bar
10 HSPU
20 Toes to bar
30 Box Jumps
40 Double Unders
50 Squats
-Time Cap 15 Min

Notice toes are pointed out slightly, knees are driving out, weight in the heels, torso upright.

Saturday

Please read “Help Keith Heel”

By: Kevin Kemp (member of CrossFit Naples)

Hey Everyone,
You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of work for at the least 12 weeks. Also, since he doesn’t have health insurance his healing process is taking even longer since no Dr. will even see him or attempt to do work on his injury. The surgery is complicated, takes a team of specialist, and of course will be quite expensive.
I know Keith is the last person who would ever ask for anything from anyone, but i was hoping we could all come together and help for support or even for a small donation. Every little bit counts, and would be greatly appreciated and helpful in this difficult time for Keith and his family.

In trying to help with Kevin brothers situation the idea was thrown about doing a fundraise in which 5 or 10cents is donated for every rep completed in the conditioning workout. Their is no limit in how much you donate but we thought this would be a fun way to help Kevin’s brother out.

Strength:
Max Weighted Pushup
Last Set strip half the weight for max reps
(15min cap)
Conditioning:
5min Squat
4min HSPU
3min MU/Ring Dip/Dip
2min Feet to Bar/Situp
1min Hollow Rock 

-Score for reps..Donations go to Kevin Kemp and His Brother

Tuesday

If you haven’t taken the survey please take it here. It’s only 5 questions that will help us better improve your experience at CrossFit Naples.

Tabata Re-mix:

A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

  • Pullup
  • Farmers Carry (KB)
  • Air Squat
  • Power Clean (heavy)

-REST 30sec between transitions

Think of a happy place today…it’ll make the pain manageable.

Monday

For Time:

50 AIR SQUAT
40 SIT UP
30 PUSH UP
20 PULL UP
10 Single Leg Squat/Pistol (each)
20 PULL UP
30 PUSH UP
40 SIT UP
50 AIR SQUAT

ATM Strategy, Tony Blauer …[wmv][mov]

Why Startle Flinch? Tony Blauer…[wmv][mov]

Intercepting an Attack from a Car, Tony Blauer …[wmv][mov]

2-for-1

Team Workout:

AMRAP 15minutes:

A1. 200m Run

B1. 21 Squats

B2. 12 Push ups

Example: While Partner A runs 200m, Partner B must complete 21 Squats and 12 Pushups as many times before partner A comes back. When Partner A arrives back, he or she must continue where Partner B left off.

Score: Max Rounds of Squats and Pushup