Tagged as: thruster

How Often Should I CrossFit?

Rahoi Hero Workout

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.


If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.


Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.


This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

Read More HERE

Rahoi Hero Workout

Rahoi Hero Workout

Saturday’s Workout


Complete as many rounds as possible in 12 mins of:

  • 12 Box Jumps, 24
  • 6 Thrusters, 95/65 lbs
  • 6 Bar-facing Burpees

See image above for Highest Scores and Average Mean produced for this workout.

…coming up Monday

Strength: Strict Press 5×3

“Time Trial”

  • 200m Row
  • 200m Run
  • 20 DU

3 sets; rest 3minutes between

Skills Clinic-Feb 2nd

We want to run a skills clinic during Open Gym for you guys next month but we want to get feedback on which skill you want to practice most. This skill clinic will be a FREE-one-hour instruction on Saturday morning (9-10am), February 2nd. If you’re interested please take the survey at the right of the screen. We want to keep the group small to ensure the most quality and improvement.


Monday’s Workout


Every Minute on the Minute for 15 min-
5 Deadlifts
4 Hang Squat Cleans
3 Thrusters
>Rx is 95/65 (scale up if thrusters are light…with caution)

Tuesday’s Workout

For Time:
50 Dips
Run 400 meters
50 Push-ups (hand release)
Run 400 meters
50 Handstand push-ups
Run 400 meters

Here’s to Lucky 13!

Here's to Lucky 13!

Start your New Years right! Without a hangover of course. Here’s to LUCKY 13!

Paleo Hangover Cures: 5 Things to Eat or Drink!

1. Eggs

One reason you’re having a hangover is because of something called acetaldehyde.  Acetaldehyde is a toxic byproduct created during the alcohol breakdown process.  Your body naturally gets of it and can keep up with getting rid of it… unless you drink way too fast/much then your body needs some help!  This is where the eggs come in.  Eggs contain something called cysteine, which breaks down acetaldehyde, and provides you energy too!

2. Asparagus

You can eat asparagus before, during, and after you drink for it’s benefits!  Scientists have found that it boosts enzymes that break down alcohol in your body.  Scientists have found that extract taken from the asparagus can help the body speed up alcohol metabolism.  It also contains minerals that help relieve headaches!

3. Coconut Water

Get some coconuts when you are having a hangover!  First drink that coconut water found inside the coconut.  That coconut water is rich in electrolytes (think of it as nature’s Gatorade) and is a great hangover remedy because your body is super dehydrated after a night of heavy drinking.  Second thing you should do with that coconut is crack that thing open and eat the coconut meat!  Coconuts are high in potassium and when you are hung over, you are most likely running low in potassium.

4. Bananas

The reasons for eating a banana is similar to the coconut.  Bananas will replenish your body’s potassium, and it is also is high in vitamin B6, which reduces hangover symptoms.  Another thing bananas do is it is a natural remedy against heartburn and nausea.

5. Fruit Juice

Really, this could be any juice, such as Tomato juice or Orange juice.   Fruit juices have fructose, which is a fruit sugar, that helps give you energy by restoring vitamins and nutrients that were depleted the night before.  It also helps your body get rid of toxins.

Here's to Lucky 13!

Here’s to Lucky 13!

Tuesday’s Workout

Strength: Deadlift 5×2


  • Double-Unders
  • Situps

Wednesday’s Workout

20 minutes of work-

  • 135/95 pound Thruster, 15 reps
  • Run 400 meters


Till Those Lights Come Up

By: CrossFit Lisbeth

Cold metal and dull black rubber plates.White, chalky particles drifting in the air, then settling on the black mats. A bunch of sweaty bodies, some dripping more than others. Perspiration dots staining the black floor, like some sort of putrid rain. Wooden boxes. Some giant rubber bands. Maybe a dog in the middle of it all, watching, observing, sometimes barking, but often just tail wagging in content silence — the way that dogs are, happy just to be warm and dry.

This is what we go to every day. Just a place, and some things. A cold warehouse in a neighborhood where men drive trucks and wear shirts with their names embroidered over the pocket.

What we see, when we’re there — along with the emotions we feel — far overwhelms what that place actually, physically, is.  Without people, without coaches, without effort, it is just … four walls … with some banged up equipment and a whole lot of emptiness. That same description used to fit us, too. But then we found the place.

From the outside, before the doors open and the lights turn on, the box looks so … ordinary. Like nothing special. Like just another business.

“Till those lights come up, and we hear that crowd, and we remember why we came.” (Jackson Browne)

Congrats to Petergaye for competing in the 12 mile Tough Mudder Race. Her hard word is definitely paying off, especially the 235lbs personal record on her deadlift on Monday!

Friday’s Workout

Skill: Situps
Strength: Back Squat 5rep (80%)


Baseline Challengers

100 Hollow Rocks /Situps
50 Box Jumps/Step -ups
25 Ring Dips


Same workout; 2 rounds; no rest

Saturday’s Workout


8:30 Check-in

9:00 First heat



“Holiday Bodyweight Challenge” Has Arrived!

As we plunge into the busiest time of the year during the holidays, we have come up with a great way to stay moving during this busy time.

We are calling it the “Holiday Bodyweight Challenge.”  

Now don’t worry this isn’t a weight loss challenge…though don’t be surprised if you lose weight.

For 6 Weeks, starting Mon, November 26th  & ending Friday, January 4th we will introduce TWO bodyweight workouts each week that can be done at home.

There will be an online leaderboard in which you can submit your score and see how others are doing as well. For each workout attempted you will receive points for every rep completed. At the end of the 6-week challenge, the person with the most points wins.

Unlike other challenges that we have done in the past, everyone has a chance to be a winner. We will have a point system set up so that anyone that reaches a certain amount of points will receive prizes.

Here are what the prizes will look like: Prize Tiers (based on reps)

  • Olympic Gold: 2930 or more reps – $25 Credit to CFN store and ONE hour personal training session with a CF coach.
  • Gold: 2345-2929 – $15 Credit to CFN store and ONE 20 minute skill session with a CF coach.
  • Silver: 1758-2344 – $10 Credit to off of a one-time CFN purchase and ONE FREE CLASS
  • Bronze: 1172-1757 – $5 Credit of a one-time CFN purchase

Top Male and Female athletes will receive something EXTRA!!

COST: $15
Leader Board and Weekly Challenge will be sent Sunday November 25, 2012 to registered athletes.

To sign up all you have to do is register HERE. You don’t have to be a member of CrossFit Naples to participate.

Last Day to sign up will be Saturday, November 24th.

Again here is the link.

Thursday’s Workout

Skill of the Week: Good Mornings (bar)

Box Jump

15: 105/65 lbs
115/75 lbs
135/95 lbs

Friday’s Workout

Skill of the Week: Good Mornings (loaded)

Practice: Work on hollow rock


Row /Run ladder
2 sets:
1 min on 50 sec off
1 min on 40 sec off
1 min on 30 sec off
1 min on 20 sec off
1 min  on 10 sec off

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95