Crush It At Home Resource Guide

THE
CRUSH IT AT HOME
RESOURCE GUIDE
CrossFit Naples

1
HOW TO USE
THIS GUIDE
Welcome!
This will be a challenging endeavor to say the least.
Since I’ll be your coach, your first assignment is to read the
first couple of pages in their entirety before moving forward. I’
ve spent time making sure there is a ton of valuable
information within these pages.
Here are the categories you’ll find in this document:
● Approach to Nutrition
● Approach to Workouts
● Approach to Rest
● Approach to Commitment
I’ve labeled them as “approach” on purpose… see, nothing is
written in stone and that is by design.
Have fun! And remember this isn’t supposed to feel like work.
Keeping all this information in perspective will help you from
feeling overwhelmed.
CrossFit Naples

2
NUTRITIONAs much as 80% to 90% of your success will come from
how you approach your eating habits. This will affect not
only the way you look – the reason most people workout
– but also the way you FEEL with your workouts. An
easy way to remember this is that FOOD IS FUEL and
is meant to support your activities.
The approach that is healthiest, and has proven to be
most effective for me and my clients is the Paleo
approach to nutrition. Paleo is based on the quality of
the food you choose, so it’s best to consume fresh
products with the lowest amount of preservatives
(none is optimal) or additional ingredients. It’s
difficult to eat out like this, but not impossible. However,
you will not be choosing fast food with the Paleo
approach.
Try to eat 4 small meals, or 3 large meals with 2 snacks
interspersed, daily. A sample meal is 3-4 oz of lightly
seasoned chicken, tossed into a kale salad with
tomatoes and cucumbers, lightly covered with a
dressing of olive oil and lemon juice. Add some avocado
and you’re done.
A snack could be a hard-boiled egg, 10-15 almonds and
a handful of strawberries..
CrossFit Naples

SLOW PROGRESSION
INTO PALEO
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●Days 1-3 – eliminate all SUGAR, natural or artificial.
●Days 4-6 – eliminate processed carbs (bread, pasta and the like) and juices (they contain hidden sugars).
●Days 7-10 – start eating more green leafy veggies and a little less fruit.
●Weekly Breaks – it’s not a bad idea to take occasional breaks from being super strict. There’s evidence to
support the idea that this actually HELPS your fat loss for two reasons…
●A) Your body “rebounds” nicely after eating a bunch of sugary/carb food by using more fat. And
●B) it’s a good mental break so you don’t feel like you’re depriving yourself… you’re not trying to be a monk.
Just don’t take more than two breaks over a seven-day period and you’ll see nice results.
CrossFit Naples

4
HOW TO HANDLE THE
HOLIDAYS
●Pick ONE vice that you’re going to
allow yourself to have over the holidays –
JUST ONE. Set your weekly limit… and
then decide how you’re going to allocate it
over the course of the week. It should feel
slightly challenging. For instance, one
glass of wine every day would NOT be
much of a limit (unless you regularly have
two glasses per day). However, three
glasses per week might work.
●Never attend a dinner party hungry.
Eat normally all day prior to dinner… and
then eat a healthy snack just before you
go. It won’t guarantee that you won’t
overeat, but at least it will reduce your
chances of stuffing yourself.
CrossFit Naples

HOW TO EAT OUT AT
RESTAURANTS & EVENTS
You want this to work with your lifestyle, not make
you feel like you’ve become a social outcast…
here’s how you deal with social events:
5
●Give yourself a break… identify one event every
week over the holidays that you’ll let yourself attend
and enjoy… Put NO limits on yourself for this event.
The goal is to not be a total GLUTTON,….rather give
yourself a time-out from your normal disciplined eating.
Remember that for this to work effectively, you’ve got
to keep yourself on track during all the other meals and
events you’re attending that week.
●Pick one indulgence each dinner. Allow yourself
to have this… but be super strict on the other elements
of that meal.
CrossFit Naples

4
WORKOUTS:
CrossFit Naples
Travel Workouts-No Equipment Necessary

MAX EFFORT PUSHUPS
7
MAKE IT MORE CHALLENGING
Pick a person to go head-to-head with
and see who lasts longer. Do three
sets, resting exactly two minutes
between sets.
SCALE
Do from your knees.
STANDARDS
Chest touches the ground (ideally)
before stomach, arms locked out at the
top. See the glossary for more details.
BREAKDOWN
Complete as many pushups as
possible in one unbroken set. The
moment any part of your body other
than your hands and feet (or knees if
that is your starting standard) rest on
the ground (for more than a second)
the set is over. Record your “score” of
push ups completed. Complete 5x total.
CrossFit Naples
#1

400 WALKING LUNGES
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Do as many lunges as possible without
a rest. If you get all 400, give yourself a
gold star!
SCALE
Do 300, 200, or 100m instead.
STANDARDS
Back knee “kisses” the ground every
rep. Front knee doesn’t pass over the
ankle.
BREAKDOWN
Use a stopwatch or some way to time
yourself. Try to finish as quickly as
possible with proper form. Remember
to keep your shoulders above your hips
when lunging. Keeping count may be
difficult.
CrossFit Naples
#2

BURPEE LADDER
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After each rep, jump over a 12-inch-
high object or jump to have your hands
touch something one foot above your
standing reach with arms extended.
SCALE
Add a minute of rest between rounds.
STANDARDS
See glossary.
BREAKDOWN
Do one burpee the 1st
minute, two the
2nd
minute and three the 3rd, until you
can no longer perform that number in
that minute. Your score is how far you
get in minutes. For example, if you get
to 13 minutes and can’t go any further,
your score is 13.
CrossFit Naples
#3

RUN FOR 10 MINUTES
10
MAKE IT MORE FRIENDLY
Invite someone to run with you and go
at a pace that allows you to talk. If you
can’t hold a conversation, you’re going
too fast.
SCALE
Run/walk as needed.
STANDARDS
One foot in front of the other.
BREAKDOWN
Run as far as possible in one direction
for 5 minutes (a mile, mile and ½ or
more) then run back home.
CrossFit Naples
#4

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Start and stop the clock at each
movement to get a full 30 seconds of
work with the only “rest” being the time
it takes to move to the next movement.
Do 10 total rounds.
SCALE
Handstands – invert yourself as much
as possible. This could be a yoga
headstand hold or a steep incline
pushup position. V-ups – engage your
midsection, this could be done with
legs extended and arms reaching up as
far as possible, forcing your shoulder
blades off the ground. Squat – if you’re
limited by flexibility, squat to a chair
with your butt barely touching.
CrossFit Naples
10 ROUNDS: HANDSTAND,
V-UP, SQUAT
#5

200 TUCK JUMPS
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MAKE IT MORE FRIENDLY
Have a friend keep count and use
his/her extended arm as a height target
above your sternum, forcing you to
touch his/her hand with your knees
with each tuck jump to count.
SCALE
Do 100 or 50 reps.
STANDARDS
Feet leave the ground at the same
time. When in the air, both knees must
rise above the hips.
BREAKDOWN
Think about being springy like a pogo
stick, bounding off the ball of the foot,
then tucking your knees up at the top of
the movement.
CrossFit Naples
#6

PT TEST- MAX SIT UPS,
PUSH UPS & 1 MILE RUN
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No rest between movements.
SCALE
Pushups from knees. Sit-ups could be
10-inch straight-leg raises from the
prone position . Run ½ mile.
STANDARDS
Same as above for pushups. Sit-ups –
see glossary. Sit-ups are done when
you stop the rhythm and rest on the
ground between reps.
BREAKDOWN
Recording each effort, 1 attempt with
unbroken pushups and sit-ups. Rest
exactly 1 minute between movements.
Time yourself on the run.
CrossFit Naples
#7

Tabata SQUATS
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Try to maximize your score by
maintaining the highest amount of
repetitions possible.
SCALE
30 seconds of work: 1 minute rest
STANDARDS
The crease of your hip must go below
your knee at the bottom of the squat,
and when standing the hips must be
fully open (standing straight up).
BREAKDOWN
Complete as many squats as possible
in 20 seconds, followed by 10 seconds
rest. Repeat for 8 sets.
CrossFit Naples
#8

STRETCH
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Watch any video here: http:
//mobilitywod.blogspot.com/
SCALE
None.
STANDARDS
Stretch the entire body for a total of 20
minutes.
BREAKDOWN
Find yoga or stretching videos on
YouTube.
CrossFit Naples
#9

1.5 MILE RUN + BURPEES
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Double the burpees (40 total) to be
done at each ½ mile.
SCALE
Just do the run.
STANDARDS
1.5 miles. See glossary for burpees.
BREAKDOWN
With a continuously running clock, run
½ mile, stop and perform 20 burpees.
Do this three times. Record the total
time.
CrossFit Naples
#10

20
REST
You’re going to be challenging yourself like never
before.To do so, and keep up with the results you’re
demanding of your body, the single most important
ingredient to your success is– SLEEP. Get EIGHT
hours during the week and try to get the same on the
weekends, if not more… Fat loss (in addition to recovery
and recharging your nervous system) happens when the
body RESTS.
If you’re not getting eight quality hours, you will not see
the results. Exercise is a stressor, take care of it.
Some extra tips:
- Keep your bedroom as dark as possible to provide the
deepest sleep.
- Have a final snack about 90 minutes prior to bed…
make sure it’s only a snack because eating too much
will actually make it hard to sleep.
-Don’t work from bed.
CrossFit Naples

21
COMMITMENT
Here’s the deal. The ideas above are just that… ideas.
You could make a case for them ALL ‘sounding good’,
especially when just sitting here reading them. Turning
any of them into action is quite another story… and it’s
the other piece of the puzzle.
That said, read through these ideas and choose one
from each category (Training / Nutrition) that you’re
willing to be committed to.
WRITE IT DOWN. PRINT IT OUT. HANG IT ON
YOUR COMPUTER, ON YOUR BATHROOM MIRROR,
ON YOUR REFRIGERATOR – wherever you know you’
ll see it and read it.
To step it up another notch… choose a dollar amount
you’re willing to be accountable for if you DON’T do
what you commit to. Also, pick a recipient whom you’d
rather not pay. Then if/when you don’t do what you said
you’d do, write the check. If you made it a large enough
sum, believe me, you will start living up to your word.
CrossFit Naples

GLOSSARY
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Lie down on the floor on your chest,
place your hands shoulder-width
apart on the ground with your toes on
the floor on the balls of your feet.
Push your upper body away from the
floor while squeezing your core. Lock
your arms out at full extension and
lower back down until your chest
touches the deck/floor. Press back
up and repeat. Perform these from
your knees, on a box or on a wall to
scale.
Lying on your back, bend your knees
with your feet flat on the floor. Cross
your arms and lift your head, neck
and shoulders off the ground until
your elbows cross the top of your
knees. Lower back down until your
shoulder blades touch the ground
and repeat. You can also place the
bottoms of your feet together and let
your knees drop to your sides. This is
called a butterfly and will take your
hip flexors out of the movement,
making it harder.
Stand with your feet slightly outside
of your hips with your feet firm and
flat on the ground. Slowly push your
hips and butt back and down towards
your ankles while pushing your knees
out wide and raising your arms up
above your shoulders. Concentrate
on form and proper technique; we
want to ensure safety and efficacy
through each movement. Keep your
head, chest and shoulders vertical, to
maintain the lower back’s lumbar
curve.
From a strong standing position, squat
down and jump into a pushup. Drop
down as fast as possible, touching your
chest to the ground, then explode up off
the ground back into a squat. Jump off
the ground while clapping your hands
over your head. Repeat for reps.
THE PUSHUP THE SQUAT THE BURPEE
THE SIT UP
CrossFit Naples

(THINK OUTSIDE THE BOX!)
CrossFit Naples
BONUS SECTION
23

WALK-
Beach-
Sun
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Get up and go outside. It’s easy and anyone can do it, where nobody walks anywhere ;). Pick up a couple of those
recyclable grocery bags and head out to the farmer’s market, movies or fro-yo spot. If you are eating out, pack
some snacks . Ask for all dressings on the side and double veggies instead of fries or potatoes.
CrossFit Naples

COMPETE
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It brings out the best in everyone. Two are better than one. When you are down, the other is there to lift you up.
Our workouts are competitive events. The strength and value of CrossFit lies entirely within our
dominance of other athletes. We’ve learned that harnessing the natural camaraderie, competition and fun of
sport or games, yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed
that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points.
CrossFit Naples

PLAY
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Pick a sport and play it. Tennis, golf or bike-riding. Catch, frisbee or Hoover ball. Pick up a new basketball when
you’re out on your walk and dribble it the whole way home, switching hands after every 50x. Pick up a couple of
jump ropes, teach your cousins the double-under and they can teach you to play double-dutch. Both are fun and
challenging. If you’re a fan of Brett Favre and you think you’ve still got it, find or organize a pick-up football game
on Thanksgiving day. You can also check Craigslist for times and locations.
CrossFit Naples

WE NOT ONLY COACH YOU, WE ALSO INSPIRE.
We focus on the individual as a whole. We teach you movements
that you’ve never tried before. We push you harder than you ever
thought possible. We produce results that are long lasting. We are
not a fad fitness regimen.
WE ARE CREATING A WAY OF LIFE
Are you tired of the same old thing? Have you hit a plateau? It’s
time for something new. Our experience extends from working with
individuals as personal trainers at the University of Florida. The
reason you don’t see what we do anywhere else is because nobody
know how to teach it. We are confident in our abilities.
WHAT ARE YOU WAITING FOR?
If you're sick and tired of being sick and tired, it’s time to make a
change.
CONTACT US
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Phone/Fax:
(239) 263-8122
Address:
4110 Enterprise Ave, Suite 106
Naples, FL 34104
Facebook:
facebook.com/crossfitnaples.com
E-mail:
info@crossfitnaples.com

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Crush It At Home Resource Guide