Athlete Spotlight: Lilith S.

Hometown: Montreal, Quebec, Canada

Age: 37

Profession:  I have no profession per se, I just work hard at everything I do. 😁

What did you do for fitness before CrossFit? Did you play any sports growing up? I did nothing before CrossFit, I smoked cigarettes, drank liquor, and relied on my charming personality to get dates.

How did you first get exposed to CrossFit? About 4 years ago I found out about CrossFit. I was at home scrolling in FB and an ad for an Introduction CrossFit class came up hosted by a local CrossFit gym, it was an all women class that was held later in the evening and it briefly explained what CrossFit was and how it could benefit my life. The price was right and the time worked for my schedule and so I gave it a try.

What was your first workout and how did it go? How did you feel after? I can’t remember what my first workout was, what I do remember though was the team atmosphere that the group class created. Despite the age differences, cultural differences, socio-economic differences,  I felt like I was among linked minded people. Although we were completed strangers when we first started out we all became good friends at the end. To me, CrossFit is great because it always pushing you under the pressure of high intensity. I compare the feeling to being in the military and being forced to perform under pressure regard of the situation with people you would go to war with. CrossFit offers a very similar feeling to that.

Favorite Cheat Meal: I wish I had a favorite cheat meal but most of my cheat meals turn into a cheat day to hell 🔥🔥🔥. My cheat meal usually starts with coffee creamer, a polish omelet with deep-fried potatoes, then for lunch I eat French bread with unsalted butter and brie cheese and for dinner a large pizza with ranch dressing (lol I know, I know, I know) , and to end finally satisfy the carving, ice cream or a whole box of mini snickers ice-cream bars.

Favorite Healthy Meal: My favorite cheat meal includes a lean hamburger patty with steamed green beans and air fried potatoes. Salmon is a close second with rice and cauliflower.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Being introduced to CrossFit has become more to me than just exercise. It has helped me create a  higher standard of life for myself. I don’t mean the typical higher standard of living in the form of money or material wealth.  What I mean is what I believe to be life’s true gift, which is the overall health of your mind, body, and heart. CrossFit has also taught me how important it is to forge great relationships to others around you. Before CrossFit, I was all about myself and instant gratification. This was usually short-lived. It was fun while it lasted but it never lasted long leaving me feeling empty. I’m in a good place now thanks to CrossFit. They’re not just better, their actually really great now.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? An unexpected change that I experienced is the way that I have changed my whole lifestyle in order to make sure that I am 100% ready to perform to the best of my ability when I come to workout. I cut out drinking, eat healthier and make sure I get enough sleep.  Like during the staff Christmas party last year, I chose to eat the steamed broccoli and grilled chicken that was available while everyone else chose to eat the fried onion rings and pasta. I would have never done that before CrossFit.  I’m not even mad about what I had to give up to be healthy. At this point, I don’t miss any of my old habits. Living a fitter and healthier lifestyle is really satisfying life. It’s really amazing to see what CrossFit does to people. I’m so very thankful that I am one of those people.

Any advice for people just getting started or new to CrossFit? My advice would be to try different CrossFit gyms, each have their own personalities and the energy within them is contagious, so find a gym that speaks to you, then find a gym partner and push each other to be excellent, day in and day out, every day that you show up, look at it as  “THIS IS THE OPPORTUNITY” to make a difference in your health, today, right now.

What are your hobbies, interests and/or talents outside of CrossFit? I would say that my hobby and my interest outside of CrossFit is investments, I like to invest my time and energy in promising opportunities.


The Best Way To Train Confidence in the Split Jerk

Written By: Mario Ashley, MBA, Owner Naples S&C

The Split Jerk is very difficult to master in the sense that it requires many physical skills performed at the same time with near perfect timing. The skill required to be proficient at the Split Jerk strength, power, speed, flexibility, balance, coordination, accuracy. No wonder this movement takes forever to master! And for many just learning how to strict press and Push Press learning how Split Jerk can be quite a leap.

That’s why I love the Strict Press from the Split Lunge Position.

The Split Lunge Press significantly helps the athlete feel more comfortable in the finish of the Split Jerk. The Split Lunge Press helps them become more comfortable pressing overhead with their feet stationary in the split lunge without the pressure of having to perform the fast Jerk motion. By not having to move their feet while strict pressing allows athletes to focus on the finish position.

The GOAL of this drill is to become stronger and more comfortable in the split jerk position by finishing the barbell press “over the shoulder blades” while the feet remain in the static split lunge stance.


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Split Stance Lunge Drill

This is my favorite way to quickly have a group class learn how to find their split stance position. Have athletes start at the bottom of the lunge position with both knees bent at 90degrees. Then ask them to stand up 80-90%. Plus or minus 2-4 inches standard deviation this will be their split jerk landing position.

No Bar Split Jerk

In a safe environment, we can teach the speed, balance, coordination, and accuracy component necessary for an effective split jerk with any concern of getting hurt. This drill is most effective when done in sets of 10-30 reps at a time. The high rep sets get the athlete to stop thinking so much and instead use the natural forces of the jump to improve their split jerk position.

Visual Proof

To me, the Chinese are the epitome of textbook strength, power, flexibility, and GRACE. Although there are many other countries with higher records the Chinese have without debate the best technique. For example, notice how the finish position of the jerk, (pictured on left) the bar rest over shoulders blades NOT the shoulders. In addition, the press is an active position in which you see he never fully relaxes or stops pressing. This is visually evident in a shoulder like a shrug lockout.

Gym Record Participation 8+ Years Later…

As a gym owner and coach, I couldn’t be happier. We had over 45 members officially register and compete in the CrossFit Open Workout 19.1. The level of energy and mental toughness I saw this past week was inspiring to watch. I was so inspired that I somehow lost my voice. It was probably the 45+ times I kept yelling, “pick up the ball…you have 60 seconds left…don’t stop!!”

Each week the Open athletes are going to be tested with new workouts. And as much as CrossFit wants to make it fun for all of us, they are also going to find ways to challenge our bodies and souls! For those participating in the Open try to take each workout one-at-a-time otherwise, you’ll get so anxious that you won’t be able to sleep! Trust me that was me for years! Make some great friendships while you’re at it too!

For those who didn’t get a chance to register this year, we would love to have you join us to cheer your fellow classmates on or to come to help us judge the event. We run a Masters event on Friday at 8:00-9:00 am and another event on Saturday at 9:00-11: 00 am. The more the merrier.

This year we are personally streaming the LIVE announcements on Instagram and Facebook every Thursday at 8:00 pm with commentary from your coaches. It lasts about a half-hour. We would love for you to join us and interact with other members watching the LIVE stream.

I attached two highlight videos of our Friday and Saturday groups competing. I hope they inspire you all. We have a really special group this year competing and so grateful for the opportunity to lead you all.

Let’s keep this momentum going into 19.2. What do you think the workout is going to be? You’ll have to watch and found it!!

Friday Highlight Video: FacebookInstagramYoutube

Saturday Highlight Video: FacebookInstagramYoutube