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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Paleo Recipe: Almond Flour Pancakes
Ingredients 1 cup almond flour 1/2 cup unsweetened applesauce 1 Tbs coconut flour 2 eggs 1/4 cup water (consider soda water for slightly fluffier pancakes) 1/4 tsp freshly grated nutmeg 1/4 tsp sea salt coconut oil fresh berries Instructions Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and sea salt in a bowl, [...]
Fight Gone Bad
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was [...]
Tuesday, December 20, 2011
Strength/Power: Sumo Deadlift High Pull (tough 3 rep) Conditioning: 6minutes of work: 4 SDHP 135/95 (video) 8 KB Snatch (4 each side) Rest 3 minutes; Repeat -Score total rounds in 12minutes. The old adage “muscle weighs more than fat” is evident in this picture. Don’t worry so much about your weight as much as your [...]
Saturday, December 17, 2011
Workout at 9am and Paleo Seminar at 10:30. We will be providing snacks. 1 hour long. Question and Answer to follow. “12 Days of Christmas” -When each set is completed, all previous sets are done as well Holiday pain never felt so good.
Thursday
Strength: Snatch & OVH Squat (1RM) Conditioning: 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” [...]
Wednesday
Strength: Deadlift 5×5 Conditioning: For Time: 20 SDLHP 30 KB swing 40 Situp 800 Run 40 Situp 30 KB Swing 20 SDLHP Sumo Deadlift High Pull (video)
Excuses
4 Rds 45 secs On 15 secs off: rest 2 minutes after completing 2 rounds ROW(calories) HSPU SDHP (kb) Tru Pushup -score equal highest total for two of the four rounds Summer is here…it’s hot…were tired…stay focused…NO EXCUSES!
