Categorized as: Success Stories

CrossFit Games – The Fittest On Earth

Seventh time’s the charm.

After seven consecutive CrossFit Games appearances, 25-year-old Ben Smith is the champion.

Smith started CrossFit at age 16 and competed in his first CrossFit Games in 2009 at 19. It wasn’t until the 2011 Reebok CrossFit Games that Smith could legally hoist a beer, which he might have done to celebrate his third-place finish. He was also third in 2013.

On the women’s side, the victory went to Katrin Tanja Davidsdottir, the second Icelandic woman to take first, after Annie Thorisdottir’s back-to-back wins in 2011 and 2012. This is Davidsdottir’s third Games appearance, and she shares the podium with two rookies: Tia-Clair Toomey and Sara Sigmundsdottir.  Read More…

Tuesday, August 4th, 2015


A) Push Press – Build up to a Heavy 2 Rep

B) Max Height Box Jumps (score height)

C) AMRAP: 10 Minutes:

  • 5 Hybrid KB Swings (heavy) – rest 10 seconds

coming Wednesday…


A) Bench 4×8 (65-85%)

B) Banded Tricep Pull Down

  • 100 Reps (break us as needed)

C) 400m Overhead Barbell Walks (155/100)

Success Story: Alexis W.

It impossible to miss Lexie’s radiant smile when she’s in class. It’s infectious and constantly continues to grow every week. Her hard work, dedication, and trust in our program has allowed her some amazing results in just a short amount of time. Congrats Lexie! Keep it up. Hard work ALWAYS pays off.

Here’s what she had to say about her experience at CFN and what keeps her coming back for more…

Mario: How much weight have you lost since completing your last body fat assessment?
Lexie: I’m down 48 pounds since April! Whoo hoo!!!!!)

M: How did you get into CF in the first place?
L: I have a friend who does it in San Francisco. He’s was always telling me how CrossFit is changing his life and how much he loves it. When I saw him for the first time in four years at Christmas, I  couldn’t believe the transformation! I decided to face my fears and give it a shot! SO GLAD that I did!!!    

M: What keeps you coming back?
L: So much! The constant motivation and encouragement from teammates, and how insanely good I feel every time I make it out alive! It has been so fun to see my body and endurance change so drastically in just a few months!

M: What do you attribute all your results from?
L: I’m pretty strict with my diet. This pastry chef has been sugar free for four months now and I know that has played a huge part in my weight loss. I seriously can’t thank Mario and Kirk enough for their support and for cheering me on every step of the way!

M: What are your goals for 2014?
L:I’m twelve pounds away from my first goal of 60 pounds by October. It’s almost here! I better start thinking of what I want to accomplish next!
Success Story 2014- Lexie.

 Thursday, August 7, 2014

A. Skill: Broad Jump

B. 40 Strict Pull Ups

C. 3 x 5 Minute AMRAP rest 1 minute. Pick up where you left off each round

  • 2 Power Clean (135/95),
  • 3 Deadlifts
  • 4 Push Ups

coming Friday

A. Strength: Strict Press (moderate loads)

B. Skill: Max Height Box Jump

C. For Time: 

  • 100 m row, 200 m run


  • 300 m row, 400 m run


  • 500 m row, 600 m run

Success Story: Petergaye S

Petergaye has come a long way since starting at CrossFit Naples in December of 2011. Being a vegan over a decade Petergaye decided it would be best if she introduced more healthy proteins in the form of chicken and eggs. After slowly introducing animal proteins into her diet she began to removed soy, rice and other forms of grain typical in vegan diets. Petergaye has also consistently shown up to class anywhere between 4-5x/week for the last 4 months. It has paid off to say the least. You can catch Petergaye competing at Thunderdome this weekend at Germain Arena. Come support her and Carrie as the go against the best in Southwest Florida.

Mario: How much weight and body fat have you lost since completing your last BF Assessment?

  • Petergaye: Since my last body fat assessment, I have lost 5 lbs and dropped 2% in body fat.

M: What was your initial weight and/or body fat?

  • PG: My starting weight was 162 at 23 % body fat. My goal was 16% body fat. I am so proud to say I surpassed my goal, I am currently at 15%BF. It feels so awesome to say I set a goal and more than surpassed it!

M: How did you get into CF in the first place?

  • PG: I learned about CrossFit 4 years ago when I was looking for ways to change up my workout and came across it on the web. At the time, no one I knew was doing it and it wasn’t as popular as it is now. So, I started reading up about it and watching videos online.. I started doing the workouts at a commercial gym and later decided to join a CF gym. CrossFit Naples was my first call and I’ve been there ever since.

M: What keeps you coming back?

  • PG: That’s easy. I love what CrossFit stands for and that there is no difference between being fit and being healthy. They are one of the same. In order for me to live a health lifestyle I need to stay fit. So it is safe to say I kept coming back for a selfish reason, “myself”.

M: What do you attribute all your results from?

  • PG: I attribute my results to the drive I’ve always had since I was a kid, continuously seeking self improvement.

M: What are your goals for 2014?

  • PG: Too many to list, but I can say they are all goals for continued self improvement, as I see them as a journey, not a destination.



Tuesday June 16, 2014


A. Back Squat 50%-5 x 5

Week 9 of 10

B. 5min AMRAP-

5-Deadlifts (225/155)

5- Hand Stand Push up OR 5 Strict DB Press 40/20

Rest 5min

C. 5min AMRAP-

5-DL (185/135)

5-Box Jumps (30/24)

Boot Camp

Skill: Bench Press

Conditioning: 3 sets of 3mins, rest 2 mins in btwn

  • 6 DB push ups
  • 9 DB Deadlifts
  • 12 DB Push Press

Discussion: Importance of Lower body Mobility


…coming Wednesday

A. Clean & Jerk-50%

Week 9 of 10

B. 3x 1minute each: 1minute rest: pick up where you left off

  • DB Front Squats (50/25)
  • Icky Shuffle (ladder exercise)
  • Abmat Situp
  • Barbell Jerk (75/55)


Success Story: Cristina S.

It’s been amazing to watch Cristina transform both physically and mentally before our eyes. When we say that these tough workouts develop tough individuals we aren’t exaggerating. Cristina is a textbook example of persistence, consistency, and overall dedication to her health and well being. She initially started at CFN in our Boot Camp program. After the 8 weeks of Boot Camp we transtioned her into our CrossFit program. All the while she was working and going to school full-time. She remained committed to her goals while trusting in the program that we laid out for her. She would  also come  into extra classes when she could. Her hard work has paid off. Not only has she lost over 20 lbs she was just accepted into multiple graduate programs at Florida Gulf Coast University.

Here’s what she how to say about her journey thus far…

Mario: How much weight and body fat have you lost since starting?
Cristina: Since starting Crossfit in November, I have lost “15 lbs.” and 2% body fat, but I know I have gained plenty of muscle.  I do not weigh myself because I know the muscle gain will reflect on the scale, so I go by how my clothes fit, and since November, I have lost three pant sizes!!!

M: What was your initial weight and/or body fat?
C: Before starting ANY exercise/diet regimen, I was weighing close to (or probably more than) 300 lbs.! This was about two to three years ago.  At the start of Crossfit in November, I was in the 230’s, as of March 14th, I weigh 215.

M: How did you get into CF in the first place?
C: I actually have two cousins who have CF gyms and  have been bugging me to try them out.  In October, I finally visited my cousin’s gym in Orlando, and after the MOST intense workout of my LIFE, I decided that CF is the BEST way for me to get into shape.  My body adapts easily and plateaus very often, and so an exercise regimen that works for me is one that is always changing, and never routine, which is exactly what CF offers.

M: What keeps you coming back?
C: The almost immediate results!  It is incredible how quickly I noticed a change in my fitness level, strength, and drop in body weight soon after starting at CFN. I felt a difference in less than 2 weeks! Not to mention, my coaches are pretty awesome!

M: What are your goals for 2014?
C: This will be a big year for me as I will be graduating with my Bachelor’s in May, and starting grad school in the Fall.  My goals are to continue working on my fitness because I have never felt so happy and satisfied in my life before.  I feel great physically, emotionally, and mentally, and I know that with all these improvements I have made in my lifestyle, my quality (AND quantity) of life are going to exceed my expectations!


 Thursday (May 15, 2014)

A. Clean & Jerk- Heavy single

B. AMRAP 2:30-

  • 8 Wallballs
  • 8 Push Press (DB)

3 sets: Rest 1 min between


…coming Friday

A. Front Squat 5 x 2


  • 50m Prowler Push (270/180)
  • Shuttle Run (25m-50m)

Rest as needed.

Success Story: Steve F.

This was the email that started it all:

Hi Mario,

I am Crossfitter up in Boston. I am looking for a solid trainer for my Dad who will be spending his first winter in Naples this year. I hope you might be able to provide some advice.

A couple of facts: My father is 66 years old and for the past 10+ years has been a fitness animal, working out (lifting) with a personal trainer at least twice a week and running a couple times a week on his own. I have run five half marathons with him, his best at about an 8:45 pace.

About a year ago my dad was diagnosed with cancer in Spring 2013 and has been undergoing treatment since. He is in remission (cancer free) but all the meds have caused him to gain a bunch of weight and slowed his motor down considerably. He is now looking to get back in shape.

Given his age and the poison that he has been filled with over the past year with the cancer treatment, he is probably not a good CrossFit candidate. He is, however, looking to start getting back into it, starting slow and getting more intense as his body is able.

Any advice on a good trainer in Naples that would be interested in working with him? Thanks in advance for any help you can provide. I’ll be down in Naples in the spring and I’ll drop by the box for a workout.-Joe

Normally during email inquiries I send a canned response asking the prospect to come into the gym and say hello, just so I know their really serious about getting started, but I felt inclined to give a personal response. Joe’s concern was valid and I ensured him that I would take great care of his father, Steve.

Better yet Joe was going to present his father with a personal training package to our gym and get him going as a Christmas present. When Steve finally got down to Naples we met for an initial consultation. I could tell that Steve was apphrensive due to his cancer treatment and how it had affected his confidence. There were moments during our introduction that Steve started to cry. I could tell he wanted to feel better again no matter what it took.

When we did his health assessment in February he weighed 166lbs at 30% body fat. For the next 3 months we met 2x/week. In those 3 months, he only missed two sessions due to travel. Our goals were simple: Lose weight, get stronger, and get his endurance back up.

The day before Steve left we re-assessed his body composition not only did he lose 13lbs he dropped 7% body fat in the process. More than that he had a smile with him that was infectious. I couldn’t be more happy for him. It was a bitter sweet moment before he left.

He was kind of enough to take me to dinner before he left. We had great conversations and laughs about some of the stuff I would make him do and the phone calls he had in the car driving home to his wife trying to explain the things I put him through. You could tell he was so grateful.

Right before we left dinner he started to get emotional on me when I told his wife how proud I was of him. I wanted to let his wife know that he is a tough man with a big heart. We gave each other big hugs as we walked them to their car. Steve promised he would keep it up back North and be back in the winter for another butt kicking!

Steve sent me this picture of his home in April!

Steve sent me this picture of his home in April!


Saturday (May 10th)

A. Front Squat 5 x 5

Week 3 of 10

B. “The Chief”

5 x 3min AMRAP:

  • 3 Power Cleans 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 min; Pick up where you left off


…coming Monday

A. Back Squat 5 x 5

B. EMOM 14:

Even: 10-15 Med Ball Cleans

Odd: 5-10 Burpee onto Plate