Tagged as: burpee

Athlete Spotlight: Greg S.

Hometown: Born in Queens, NY have lived in Naples for 15 years, except for 4 years spent at college in Orlando.

Age: 22

When did you first start training at CF Naples?: My first day was May 16, 2012.

Favorite WOD: “Diane” for sure. My two favorite movements are handstand pushups and deadlifts.
Least Favorite WOD: Anything with running and kettlebell swings, so “Helen” is up there on the list.
Tell us about you sports & fitness background: I have basically played sports all my life. Football and basketball for the most part. In college I always participated in Intramural Sports, volleyball, football, basketball, and dodgeball were my go to sports. Softball and baseball sometime as well. I didn’t really start working out until I was a sophomore in college. I was 125 lbs my sophomore year, and decided it was time to get a bit bigger and more in shape. I gained 60 pounds that year, and have basically maintained that weight ever since.

How did you first get exposed to CrossFit? I have a few friends that were serious into Crossfit. They would always post pictures on Facebook, so I looked into it and decided it was something I wanted to do.

Take us back to your first WOD… what was it, and how did it feel? My first WOD was 6 rounds for time of- 185 barbell ground to over head anyway for 3 reps, 6 pullups, and 9 clapping pushups. This made me feel so out of shape. I could barely complete the workout. It was an extremely humbling process. I was extremely embarrassed, because I thought I was in such great shape before. This has helped me to progress so much more.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I eat better, I look better, I’m stronger. I feel so much better all the time. Sleep better. My cardio and strength have increased insanely. I have made a lot of progress by applying myself, eating well, and trusting the program and our coaches.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? People look to me for advice all the time. Eating, working out, setting goals. I also didn’t expect to become a coach or get so involved into Crossfit and devoted as I’ve become.

Please share with us any favorite CrossFit / CF Naples moments: Lots of my favorite moments have come recently. I’ve grown great bonds with so many people in our community, especially Mario and Tara. Both have become great friends to me. I love the camaraderie that comes with CrossFit and all the friendships that I have acquired. Another is when I  increased in 1 repetition Deadlift max from 155 lbs to 325 in 4 months!

Any advice for people just getting started? Take the time to learn the movements at first.  Don’t try to jump ahead of where you are at. It will only slow the process. Don’t get discouraged when someone is stronger, faster, or better. You have the potential to get to that point. Everyone is better than someone else in a certain aspect of our 10 general skills.

What are your hobbies, interests and/or talents outside of CrossFit? Some of the things I like to do are: go to the beach, play video games, read, watch movies, cook, hang out with my lovely girlfriend. I love learning almost anything. I love sports.

Greg and his “lovely” girlfriend, sporting those notorious short of his.

Monday’s Workout

Skill of the Week: Pistol

Every minute on the minute for 12 minutes:

  • 2 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press, Ground) (135/95)
  • 2 Burpees

-Add weight when possible

We are Crossfitters

Too often clients associate their fitness with being skinnier and watching their weight go down. Don’t be a victim of this. Record your workout performances instead and use this scientific data as your fitness barometer. It’s okay to be weight-conscious, but be careful of being addicted to a false indicator of fitness. We are Crossfitters. We build muscle, we produce power. You will know when you are fit. You will know that regardless of what the scale says you just PR’d by 100 points on Fight Gone Bad or dropped your Fran time by 45 seconds. Then I’ll ask you again if you care how much you weigh.

-Measuring Your Success, Coach K (Dec. 27, 2007)

…coming up Monday

Skill of the Week: Power Clean

Behind the Neck Push Press 5 x 5

5 minute AMRAP: Max Burpee Pullup


5 minute AMRAP: Max Burpee Box Jump

Everybody, Somebody, Anybody, Nobody

This is a little story about four people named Everybody, Somebody, Anybody, and Nobody.

There was an important job to be done and Everybody was sure that Somebody would do it.

Anybody could have done it, but Nobody did it.

Somebody got angry about that because it was Everybody’s job.

Everybody thought that Anybody could do it, but Nobody realized that Everybody wouldn’t do it.

It ended up that Everybody blamed Somebody when Nobody did what Anybody could have done.

What is the moral of the story?

Thursday’s Workout

  • 15 minute mobility
  • 1000m Row Time Trail
  • Max Rep Double Under 3 minutes

Friday’s Workout

3×3 minute rounds:

  • 5 Deadlift (275/185)
  • 10 Burpees

-Rest as needed.

The Secret Society of Awesome

By CrossFit Lisbeth

It used to be a very small society — this CrossFit thing. You’d wear your CrossFit t-shirt in the airport and hope that another CrossFitter spotted you and wanted to talk … because the people in your town sure didn’t understand what the hell you were doing. They thought you were crazy…

Then it got bigger — more folks would give you the head nod, or the grin.

I ran through an airport in 2008, late for a plane, with an unzipped jacket over my CrossFit shirt. I was actually sprinting towards the gate, my jacket flying open as I skidded around the corner. My “CrossFit” flashed for a moment. A man on the other side of the waiting area threw his arms in the air and yelled “CROSSFIT!” as I ran onto the plane. That’s when I thought “We’re really onto something” — because no one had ever yelled “Mountain biking!” or “Elliptical!” across a crowded airport to me in my entire life.

The secret society is not so secret anymore. I sat in my optometrist’s office the other day and listened to the CrossFitting staff discuss snatches and cleans with the CrossFitting patients, in between trying on glasses and discussing lens coatings. That was weird — and it was actually really cool. They all sounded so excited.

Some people mourn the spread of CrossFit — they long for the early days when it was still small and not so well-known. Let them. You can’t put the genie back in the bottle. You can only grasp what is front of you. Like my friend who texted me because the cell phone salesman had seen her CrossFit hoodie and was suddenly able to give her an upgrade and a free case. He was one of us too. “CrossFit is like this secret society of awesome,” she said. Yeah. Indeed, it is.

Tuesday’s Workout

Two rounds for time:
15 Chest to bar pull-ups
20 Burpees
15  Sumo-deadlift high-pull (95/65)
20 Double Unders

Wednesday’s Workout

Strength: Push Jerk 3rm (15 minute cap)

For Time:
Teams of Two
100 Pullups
200 Pushups
300 Squats

Are you willing to work?

We still have people signing up for the Whole Life Challenge. Super exciting! These are people who are ready to make some lasting, sustainable, positive, healthy changes to their lifestyle. It’s not to late!

To those of you still on the fence, this is for you….

Why I need the Whole Life Challenge more than I think“:
Because I haven’t set a PR on anything in a while.
Because I am asking myself “what’s a PR?”
Because Mocha Frappuccino’s have made their way back into my daily routine.
Because I can “pinch an inch” (or much more) on my waistline.
Because I’ve been half-assing it.
Because I’ve been watching someone else give it 110%, and I’ve seen their results.
Because it’s almost time for skinny jeans again.
Because I want those 5 damn dead hang pull ups.
Because the kids are back in school.
Because summer flew by along with my dreams for a summer body.
Because it’s football season.
Because those summer BBQs & beers have caught up with me.
Because I can afford $45.
Because I am not afraid of a little competition.
Because I’ve come this far.
Because I know I can be a better version of myself.
Because CrossFitters thrive with encouragement, goal-setting, and structure.

Tuesday’s Workout

A. Weighted Chin up 5 x 1

B. Weighted Pushup 5 x 2

C. Front Squat 5 x 3

-Post Load of all three movements

Skill of the Week: Hand Stand Push Up

Wednesday’s Workout

3 minutes Run (distance)
3 minutes Burpees
3 minutes Row (calories)
3 minutes Ring Dips

Rest 2 minutes exactly

-Score Burpee, Row, and Ring Dips


Be Better

By Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as commonplace. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

Be better, everywhere.

Welcome Andi to the CF Naples community!

Thursday’s Workout


  • Deadlift (225/155)
  • Situp

-Every minute complete 5 “stop drop and rolls”

…coming up Friday

Push Press

“Gi Jane”
100 Burpee Pullups