Tagged as: wall ball

6 Week Strength Program

April 1, we will be starting a 6 Week Olympic lifting program. Much like the strength program we will be meeting twice a week. Monday and Wednesday evenings starting at 7. The price for the program is $125.00 per member. 

Why olympic lifts?

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler (here’s the whole article for more info)

Are you ready to take the next leap in your fitness?

Please contact any of our coaches with questions:
greg@crossfitnaples.com
kirk@crossfitnaples.com
mario@crossfitnaples.com

Platform

Wednesday’s Workout

Strength: Back Squat 2REP

Conditioning:

Complete as many rounds as possible in 8 mins of:

  • 4 Handstand Push Ups
  • 8 Kettlebell Swings
  • 12 Sit Ups (anchored)

Thursday’s Workout

Strength: Weighted Pullup 1REP

Conditioning:

Do 150 Wallballs, and for every Wallball break or miss (yes that means if it does not go above the tape), do 3 burpees. Time cutoff is 15 minutes.

Thanks To Rey Photography!

Thanks to Rey Photography for putting out some amazing action pictures from the Baseline Challenge. If you haven’t seen them yet check out our FB page to see how it went down!!

Link: Baseline Challenge

Pink

Wednesday’s Workout

Skill: Depth Jump & Ladder Drills

Conditioning: For Time-

100 double unders 
25 wallball 
30 situps 
25 wallball 
100 double unders

Thursday’s Workout

Strength: Dumbell Bench 5×5

Conditioning: For Time

15-12-9
Squat Clean 135/95 
Ring Dip

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!

CF

Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

Kindness 101

By Jennie West

We are taught a lot of things in life. like how to use our manners or how to function in society, but one thing that matters the absolute most is kindness. we can all go about our days being “nice” which is defined as pleasant, agreeable or satisfactory in websters dictionary. or… or we can be kind. when my children are fighting i don’t reprimand them to be nice, i ask them to be kind.  i want to teach them that there is a huge difference between nice and kind.  i want them to grow up not being “pleasant, agreeable or just satisfactory”, but rather friendly, generous and considerate in nature as defined by webster.

I was in publix one time and there was a lady in front of me with a baby in the cart and bags of groceries ready to take home. only her card was declined. she fumbled around embarrassed and flustered. she told the cashier she would be right back after she went to her car to get another card to try.  the cashier went ahead and rang up my groceries and when she told me my total, i quietly asked her to put the lady that just walked outs bill on my card as well. she looked at me sideways and said “are you sure?” i replied yes and scurried to my car just as the lady was walking back in.  i never saw that lady again. it is my hope that she took that day, tucked it in her heart and passed it on.

I did what i did that day, because kindness was shown to me and the way that i felt in that moment was to pass it on so others could feel just as i did. life is to rushed anymore. people don’t slow down to really listen to each other.  we hurry about our lives never stopping to take note of those around us and the battles or conquers they are living.  don’t just be satisfactory.  really listen when someone is speaking. pass on the goodness that can be had in this world when so much bad is happening.  slow down and relish the people around you. because aren’t we all just people living our lives one dream at a time.  we are all the same, human, and we all deserve kindness. so in the coming days and weeks ahead find a moment to slow down, to look around and find a moment in life where you can be kind. for if we all did one act of kindness imagine how it could change the world…

crossfit naples beach workout

Monday’s Workout

5 Rounds
20 Wallballs
6 Clean & Jerks 135lb/95

 

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m

Events for February: RSVP

This is the last week to sign up for these FREE events (for members). Be sure to email your prospective coach to RSVP.

Food For Fuel
9-10am 
Sat, Feb 2, 2013

For new students or those looking to brush up on some of the fundamentals of powerful nutrition. Learn about what foods to eat, The Paleo Diet, as well as some great tips to kick start your shopping, preparation, cooking, and eating on the go! Don’t forget to bring your journal and a notepad. Email kirk@crossfitnaples.com to reserve your spot.

Kipping Pullup Skills Clinic
9-10am
Sat, Feb 9, 2013

Skill clinics are an hour long class designed to give each participant even more professional coaching and instruction on a specific CrossFit movement. It’s time to master that kipping pullup once and for all. Skill Clinics ARE INCLUDED in every membership. Limited to 8 spots. Email greg@crossfitnaples.com to RSVP.

Carrie

Wednesday’s Workout

Tabata Intervals (20sec on/10sec off: 8 sets)

  • Air Dyne
  • Wall Ball
  • Anchored Situp

Thursday’s Workout

10 rounds for time of (cap):

  • 3 Handstand Push Ups
  • 6 Sumo Deadlift High Pulls
  • 12 Pull-ups