CFLA Athlete Profile – Giancarlo “GC” Cava

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500m Row
100m KB Carry (24/16)
30 Goblet Lunge (single ct, alt leg – not walking)
*25 Burpee Penalty for letting go of the KB
** See 9/6 for results


A) Find Heavy Jerk

B) For Time:
20 Push Press (95/65)
20 Front Squat
20 Thrusters
20 OHS
20 Bar over Burpees

Courtesy CF St. PaulCrossFitLA Image

Home Town Los Angeles, CA
Age: 30
When did you first start CrossFitting?: 2004
When did you first start training at CFLA?: 2012
Favorite WOD: anything with air squats and deadlifts
Least Favorite WOD: anything with running, wall balls, or box jumps
Occupation: Tennis Pro/Tennis Coach

Tell us about you sports & fitness background:
I’ve been playing tennis since I was 7, was ranked in Southern California, and played at the Division 1 level at University of California Riverside. I always wanted to play baseball or basketball but my parents chose tennis because it’s a sport we could all play together, and I’m glad they did, because the sport has given back to me in 1000 different ways.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
My first experience with CrossFit was back in college, our strength and conditioning coach was Josh Everett, one of the original crossfitters/firebreathers. The team had to complete a series of fitness tests in order to compete in fall tournaments, one of them being Fran. We had to complete it under 8 minutes with prescribed weight of 95lbs thrusters and pullups. None of us knew what a thruster was or a kipping pullup. Out of 10 guys, only 2 completed it under the 8 minute cap, I was NOT one of them. My hands got ripped and my soul was crushed. Afterwards Coach Everett showed a video of he and Greg Amundson doing Fran, he finished in 2:21 and Greg finished sub 4 minutes, we were all blown away, and I was hooked!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
Before CrossFit I was a clueless athlete, no idea what functional meant, no idea that diet played such a huge part of being a better human being! I lost the most weight and leaned out when I first started CrossFit in 2003, then I went away from CrossFit training after college, picked it back up when I joined CFLA in 2012, and had lost the most weight during the spring whole life challenge.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
CrossFit changed my perceptions on a lot of things, but mainly in teaching tennis, I started to look at how the body could move much efficiently and applied what I was learning from CrossFit movements to tennis. Outside of coaching, it’s helped my wife and I really reprogram our lifestyle. Since we’ve both joined CFLA, we live a much happier lifestyle.

Please share with us any favorite CrossFit / CFLA moments:
My first week at CFLA was the best, to be part of this amazing community was essential. The people were so welcoming, Dizzle, Julio, MIKE BROWN!!! They all amped me up and I think I pr’d on everything that week. My other favorite moment was when my wife Nina joined, it’s been a blast, we’re so glad to be part of this family.

Any advice for people just getting started?
Commit to coming consistently, this coaching staff and this community of people will help you be the best you can be, they bring out the best in you, and trust the process!

How do you feel about coaching the teens in the CFLA Prodigy teen program?
Having a team of coaches that are constantly trying to find ways to help you improve your life is very rare, CFLA members are very lucky to have such an amazing staff that cares so much about their communities’ well being inside the gym as well as outside. To be given the opportunity to learn from them, work with them, and improve with them is a tremendous honor, I’m very thankful for the opportunity and very excited to be part of this team of great individuals. I was so fired up the day the I was asked to join idamp and help coach the prodigy program. To see these kids move and to be part of their growth as athletes is such an amazing feeling for me as a coach, it’s the best part of my week.

I’d love to hear your story, too. Email Diz to fill out an athlete profile page.



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