Tagged as: pistol

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

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Buy In-
800m Run
Pushup or HSPU


What about community?

At CrossFit Naples, one of the things that sets us apart from other commercial gyms and workout routines is the community. Sure, you can do body weight workouts anywhere, and even build your own home gym, but what keeps you going day in and day out, is the community.

In every moment, each of you play a vital role on creating and making our community unique and special. At any moment, you are the first person to greet a new member, become the demo person, assistant in coaching, mentor, be a source of inspiration to someone else, the first person someone sees that day ( especially true for 6 am-ers!), to share a laugh, reach a PR, or set the standard for others. By showing up and working hard, you motivate others to do the same, and help them realize their potential. The community and group atmosphere help us all to be better!

How do you help to elevate this community? Here are some tips on how to build community:

-Introduce yourself to new members

-Partner up with someone you don’t know

-Get to know other members

-Share your experience with others

-Socialize outside the gym

-Become an expert motivator

-Immediately encourage others once you finish your workout

-Stay with the group until the last person finishes

-Always stay for the “break”

-Invite others to participate in your community/outside events

Thanks for making this community AWESOME!

Tuesday’s Workout

20 minute AMRAP:
10 Pistols (one legged squats)
15 Pullups

…coming up Wednesday

Every minute on the minute for 12 minutes:
5 Deadlifts (185/115)
Max Double Under

-Score DU total

Cash Out:

20 Strict Pullups

Tips to Triple Your Workout Effectiveness

Tips By Katie Powell-Head Trainer of CFJAX

1. Shorter time, high intensity – The tendency of many people is to spend hours in a gym, thinking the longer they workout, the more they will get out of it. FALSE! The truth is, after about 45 minutes, the benefit is not as great. To go longer than that means you will have to lower your intensity level. You want to maintain high intensity throughout, because intensity is what yields RESULTS.

2. Water – Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the H2O, so you can not just drink right before you workout. Make it a habit to drink 8-10 glasses per day…at least!!

3. Compound Exercises – Instead of isolating your muscles (bicep curls, crunches, etc), you can maximize the time you spend working out by working multiple muscle groups and joints at one time. With just a few simple exercises you can get a full body workout! Another benefit is that your muscles are working together, just as they do in the real world. The movements you do in your workout should mimic everyday life – jumping, lifting, pulling, pushing, squatting, running. Click here for a list of simple yet effective workouts you can do at home!

4. Mix it up – Don’t stick with the same routine every time you workout. Two reasons: 1) BORING! Who wants to do the same thing over…and over…and over…and over…? 2) If you get into too much of a routine your body will adjust and adapt to the stress level and your workout will not be as effective.

Today’s Workout (Friday, May 4, 2012)

Strength: DB Lunges 5×3 each side


1000m Row

50 Pistols

25 Shoulder to Overhead (115/75)

How does CrossFit Define Fitness?

CrossFit’s three definitions of fitness are:

  1. 10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.These ten words describe the predominant characteristics of almost any activity you are likely to encounter, and therefore your capability in each describes your fitness level. We humans are usually pretty good in a couple, mediocre in most, and horribly deficient in a few. Improvement in some of these skills comes through training: stimulating physiological changes in your body. Others are developed through practice: developing your nervous system to accomplish tasks within your current physical capability. Finally, power and speed are developed through a combination of both training and practice.
  2. Capability at random physical tasks: The hopper. Put every conceivable workout (not just CrossFit WODs–every conceivable workout) into a hopper. Spin the hopper and then pull out a workout at random. He/she who is fittest will perform the best over a large number of these random tasks. What’s the task you dread coming out of the hopper more than anything? A long run? Pullups? Single rep strength? Could anything reasonably come out of the hopper that’s completely a non-starter for you? Fixing that weakness is the single best thing you can do for your overall fitness. CrossFit has found that you can make more progress by devoting yourself to improving your deficiencies rather than continuing to improve your strengths. Furthermore, improving your deficiencies seems to have an amplifying effect on all of your non-deficient skills. This is both unexpected and very cool. We don’t understand it, but we know it happens.
  3. Capacity in the three metabolic pathways: phosphocreatine, glycolytic, and oxidative. A metabolic pathway is just a method your body uses to produce ATP, the body’s currency of energy which is spent by your muscles. You are as fit as your capacity in each of these pathways. The phosphocreatine pathway is for short, explosive ATP production. The glycolytic pathway provides energy during medium-duration exercise from ~30 seconds to ~4 minutes. The oxidative pathway is your capability to produce energy aerobically (from oxygen). This pathway provides low amounts of energy for very long durations. Many people are fit in a single pathway. CrossFitters seek to be fit in all of them. Read More

Today’s Workout (Thursday, March 8, 2012)

Strength: Deadlift 4 x 3

5 mins. of works: 3 sets; rest 2min
250 Row
15 Pullups
5 Pistols (each side)

Thursday, January 5, 2012

What do you see below? A beautiful young lady with her head turned? Or an old hag with a big nose. Hint: There is no wrong answer.

Perception is everything. It is the soul predictor of happiness. How can two people percieve the same incident in totally different ways. You can compare this to different workouts that come up in class. Why do some workouts feel harder to you than others. Why is that? Did you tell yourself it was going to be hard before you walked into the gym? Did one of your weaknesses show up in the workout? Give yourself credit. What we do is hard, that’s why not everyone who visits joins our gym. They’re not willing to put in the work. Their perception is that “this is not for me” why applauding you on the sideline. Reality check…CrossFit is for everyone. Keep it up. Hard work always pays off.

Workout of the Day

Strength: DB Lunges 5×10

Cindy 20minutes:
5 Pullups
10 Pushups
15 Squats


Mary 20minutes:
5 Hand Stand Pushup
10 Pistols (alternate)
15 Pullup

-Post total rounds on whiteboard