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Sponsored Athlete Profile Questionnaire

Alex Ranieri


Sport:                                         CrossFit
Age: 28 years old
Height: 192 cm
Weight: 104 kg
Nationality: Australian
Profession: Owner/ Head Coach CrossFit Wellbeing


A little about me:

I started soccer at 3yrs old (being half italian) and moved into soccer and cricket all the way into my teens. My eating wasn’t right and I was extremely overweight at 14yrs old (112kg). I decided enough was enough and cut takeaway food and started exercising and weight training at 15. This led to a new life fitter and healthier which saw me pursue Rugby League as a sport at 19 entering a career that saw me with first grade squads such as the Penrith Panthers, St George Illawarra Dragons and South Sydney Rabbitohs. I even played for Italy in their World Cup Qualifiers which saw them qualify for their first ever World Cup appearance in 2013! Through Injuries and multiple reconstructions (Knee x 3, Shoulder x 2, Jaw, Elbow and more!) I gave the sport away starting a CrossFit Gym in the Northern Beaches called CrossFit Wellbeing. I now compete in CrossFit and am currently ranked Number 1 male on the Northern Beaches and 21st in Australia/NZ.


How did you get into your chosen sport?

A Friend introduced me to CrossFit while I was playing League and I used to do the WOD’s (Workout Of the Day) As extras after training!


What motivates you?

Having control in my life knowing I will never go back to the unhealthy lifestyle and unhappiness I had in my younger years. I’m always looking to better myself and inspire others in life to do the same by helping everyday people change simple things that improve their quality of life.



All sports, Food! Haha Technology and graphic design are very interesting to me. I enjoy simple things in life like going to the beach, spending time with my family and relatives and having plenty of laughs on a daily basis. Oh and all the nice flavoured protein powders/bars out there!


Favourite Music:

Definitely 80’s music! Followed by Dance/dubstep, Heavy Metal (Metallica, Pearl Jam, Tool, Karnivool), Gangster Rap is good for a change too!



Clean. That silly saying ‘you are what you eat’ is so true! It’s taken me 13years of training, trialling different eating regimes that work/don’t work for me but you can’t beat the basics. I eat clean natural foods, predominantly Protein and Fats, Carbohydrates are great for me but only post workout and 1-2 times per week at night as a “mini load’ if I have a big session the following day. Meat, Veg, Nuts and some fruit – Hard to go wrong there. Supplement wise Plenty of Fish oils, Glucosamine, Vitamin C and D, Multi Vitamin and Magnesium at night. Protein Powder post workout is great or as a snack it hits my sweet tooth juuuust right!



I train once (sometimes twice) per day, 5-6 times per week. In saying that the volume and intensity varies, some sessions are 2.5hrs, others may be a 40 minute swim. Learning from all of my injuries I’ve found that listening to your body is key! I do Strength work through all movements – pushing, pulling, squatting, Olympic Lifting, Throw in gymnastics and skill work and top it up with some high volume bodyweight conditioning. The term ‘overtraining’ gets thrown around a lot, but it’s all relative to the individual and their current level, previous background and medical history. These are the gauges you use to determine programming for yourself and clients, ‘horses for courses’.


Supplements used:

Fish oils, Glucosamine, Vitamin C and D, Multi Vitamin and Magnesium at night. Protein Powder post workout and as a snack during the day (Isolate, Casein). Vitargo, BCAA’s, Glutamine, Creatine



1st Grade Rugby League Squads with Penrith Panthers, St George Illawarra Dragons and South Sydney Rabbitohs. 5 Test matches for Italy in Rugby League. CrossFit Raw Commando 2012 Competition 2nd place. CrossFit Made of Steel 2012 Competition 3rd place. CrossFit Regionals 2013 21st place in Australia/NZ. CrossFit Raw Commando 2013 Competition 3rd place



To develop myself each week and every day as a better person and stronger athlete, relaying this mindset to help others in their drive to be better

To make the top 5 in Australia/NZ CrossFit Regionals 2014. I believe my best chance of making this possible and progressing higher again is only achievable if the first goal is met.


Favourite Quote:

“Our greatest fear should not be that one day our lives will come to an end, but rather, that they may never begin…”


Best advice anyone’s ever given you:

“Never demand more out of anyone, than you demand of yourself”


Anything else you’d like to add:

I find I get the most out of my training and everyday life helping other people. Seeing someone backsquat 20kg for the first time as a Personal Best inspires me and makes my work not feel like work at all, I love training others and helping people reach their potential!

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