Tagged as: sit up

Athlete Spotlight: Danielle G.

Hometown: Virginia Beach, VA
Age: 40
When did you first start training at CF Naples?: December 2012
Favorite WOD: I enjoy the WODs with low reps and multiple rounds. ¬†I’m starting to warm up to the row machine…
Least Favorite WOD: 12 days of christmas and SANTI ūüôā

Tell us about you sports & fitness background: I have always been active in sports recreationally Рsoftball, tennis, boxing.  Having a very physical job in horticulture for 20 years also keeps me moving everyday!

How did you first get exposed to CrossFit? A running partner introduced me to Crossfit in 2010.  She thought it would be a good fit and she was right!

Take us back to your first WOD‚Ķ what was it, and how did it feel? ¬†Fight Gone Bad…I will never forget it…it was exciting to try so many movements for my first WOD but It sucked…I realized that I had horrible technique but everyone was so supportive, helped me get through it and made me feel like I could do anything!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? ¬†WOW…I participated in a CF Healthy Eating Challenge through the gym in 2011 and lost 11 lbs and 5% body fat in 6 weeks! ¬†These results were amazing and I was hooked. ¬†Everyone kept asking…”what are you doing? ¬†You look great!” ¬†This was the motivation to keep going and maintain the CF lifestyle.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  I did not expect the sense of community that you find in CF.  Having gone to gyms most of my life, this was not something that I had experienced before.  Knowing that I am part of this community keeps me motivated.

Please share with us any favorite CrossFit / CF Naples moments: I was nearing the end of a benchmark WOD and not sure I could finish (I think I was even crying a little) another member asked how many more burpees I had to finish and she did the last burpees with me, shouting encouraging words the whole time.  It was the bump I needed to finish!  I was able to do the same for someone else months later Рthis is why I LOVE CF!
Any advice for people just getting started? Keep a journal of your WODs, weights, how you feel before/after workouts, etc.  This can be a great tool to keep you motivated and track your progress.  Remember that it is supposed to be fun!
What are your hobbies, interests and/or talents? ¬†I wouldnt say that I have a talent or hobby but I enjoy meeting new people and traveling. ¬†Someone asked me 5 years ago “If money were no option, what would your life look like?”…I answered, I want to live by the beach, work in horticulture at a Zoo, where there is no winter and cool plants! ¬†Thank you CF Naples community for being part of my dream come true! ¬†ūüôā

Danielle G

Wednesday’s Workout (June 12, 2013)
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 135/95
3 rounds-rest 2 min between
row 500
15 pushups
15 power cleans 95/65
3 rounds-rest 3 min between
row 400
15 pushups (mod)
15 power cleans 65/45
Thursday’s Workout (June 13, 2013)
2 rds-NO REST
2 min max cal row
-1min max situps
2min max strict dips
-1 min max situp
2 min max box jump (30/24)
-1min max situp
2rds-NO REST
2 min max cal row
-1min max situps
2min max kipping dips
-1 min max situp
2 min max box jump (24/20)
-1min max situp
2 min max cal row
-1min max situps
2 min max jumping dips
-1 min max situp
2 min max box jump (20/14)
-1min max situp

Paleo Spaghetti & Meatballs

Spaghetti and Meatball Bites
Prep time:  
Cook time:  
Total time:  
  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb¬†Tropical Traditions Grass Fed Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add ¬Ĺ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Mores Paleo Recipes Can Found HERE

Paleo Spaghetti

Monday’s Workout

Strength: Deadlift:15min to find a heavy 3


“Bodyweight Total”

2 minutes for max reps of each of the following:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

Tuesday’s Workout

For time-


  • Back squat @85% 1rm


  • Double unders
Cash Out: Sit ups

CrossFit Naples Harlem Shake

The 30-second phenomenon that has the nation grabbing their video cameras and dancing in their wackiest attire has invaded college hoops. Whether it involves the fans or the teams themselves, the ‘Harlem Shake’ is the newest fad in the NCAA, Professional Sports, you name it the Harlem Shake has invaded.

DJ Baauer introduced the single “Harlem Shake” to the world in May 2012. Since then, the internet has exploded with viewer videos, each imitating the one before.

We decided to try it ourselves on Sunday. Needless to say we had a blast. You can see the video here: http://www.youtube.com/watch?v=1pYY0CAWofQ

Harlem Shake

Monday’s Workout

Strength: Back Squat 3 x 3


3 rounds, 30 secs per station, of:

  • Pull-up
  • Push-up
  • Sit-up (butterfly)
  • Air Squat

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs.

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