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