Nicole Capurso
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Who is Nicole Capurso?

CrossFit competitor Nicole Capurso has won numerous contests and awards, including the 2016 Crossfit Super Regional Team Champion (South).

Short Career of Nicole Capurso

Nicole Capurso, a lifelong basketball enthusiast, first rose to fame online after receiving her Exercise Science Diploma.

At that point, she decided to start an online fitness blog using the knowledge she had just acquired. Her fame increased as a result of this choice, drawing lots of readers and online supporters.

She attained certifications as an online trainer, a nutritionist, and one of the top CrossFit athletes in her area by the age of 26.

“Show them your attitude, your past, your scars, and your fight. They don’t even have to understand, but you better show them.”

Body Measurements of Nicole Capurso

Full Name: Nicole Capurso
ERA: 2010
PROFESSION: CrossFit athlete and personal trainer
WEIGHT: 145 to 155 lbs. (65.8 – 70.3kg)
HEIGHT: 5’8″ (172.5cm)

“I love being a teammate. It’s in my blood, it’s all I know. I do not thrive in an individual setting, and often find it difficult to have individual goal driven motivation.”

Nicole Capurso


Basketball and CrossFit

  • Division 1 basketball, Hofstra University (’08-’12)
  • 3rd All-Time in School History: 3-pointers made (208)
  • 8th All-Time in School History: games played (119)
  • 2013 Crossfit Regional Team competitor (North East)
  • 2014 Crossfit Regional Individual competitor (Mid Atlantic)
  • 2015 Crossfit Super Regional Individual competitor (Atlantic)
  • 2016 Crossfit Super Regional Team Champion (South)
  • 2016 Crossfit Games Team Athlete
  • 5x USAW National meet qualifier
  • Athlete for the Miami Surge in the NPG


  • NCSF Personal Trainer
  • NCSF Sports Nutrition
  • Crossfit Level 1
  • Crossfit Kids
  • USA Weightlifting Level 1
  • Equinox Pre and Post-Natal Training Certified

Benchmark Statistics

  • Back Squat – 270 lb
  • Clean and Jerk – 230 lb
  • Snatch -180 lb
  • Deadlift – 340 lb
  • Fran – 2:31
  • Helen – 7:53
  • Sprint 400m – 1:17

“Enjoy the climb. Then enjoy the view.”


Love of Basketball

Nicole Capurso was a passionate basketball player as a young child. She was born and raised in Staten Island, New York. Nicole claimed that the phrase “it engulfed my life” best captured how much she loved the game.

She thus began participating in basketball at the age of 8 for neighborhood teams before joining the AAU squad in New York City.

Nicole received a full athletic scholarship to play for the Hofstra University basketball team as a result of her excellent performance.

She eagerly accepted the offer and went on to play professionally in basketball.

CrossFit Investigation

Nicole slowly began to show an interest in physical fitness and wellness while attending Hofstra University.

Her exploration of several athletic disciplines led her to lead fitness boot camps and work as a gym intern at the university.

While working as an intern at one of the CrossFit facilities at the time, she came across CrossFit. She was inspired by the sport’s competitive element and wanted to give it a try.

Nicole made the change from being a passionate basketball player to a full-time CrossFitter gradually but surely.

Nicole had a clear idea of her career goals by the time she earned her undergraduate degree.

She wished to make a career out of CrossFit by fusing her expertise in fitness and nutrition with her love of the sport.

Fitness Trainer

Nicole started a fitness blog as her first move toward achieving her objective. She began sharing online tips on diet and exercise, gradually growing her audience.

She worked hard in one of the CrossFit gyms in the meantime, building a muscular and attractive physique.

Nicole Capurso had developed a cult of followers over time, both on her blog and her recently launched social media page, where she frequently shared images of her gym accomplishments.

She earned her NCSF Personal Trainer and NCSF Sports Nutrition certifications in 2016, establishing herself as a recognized fitness coach and nutritionist.

CrossFit Contests

Nicole spent time working on her blog and participating in CrossFit. She started competing in CrossFit competitions, and after a few months, she had success.

Her most prominent victories and victories between 2013 and 2016 were the 2016 CrossFit Super Regional Team Champion (South) and the 2014 CrossFit Regional Individual competitor (Mid-Atlantic).

She also broke multiple personal strength marks during this time, squatting 270 pounds and deadlifting 340.

“Dear legs, stay for a while. Dear hands, keep strong.”

Nicole Capurso


Nicole typically works out six times a week, focusing primarily on big, complex lifts.

She prefers to aim for 4 to 8 repetitions, which is a lesser amount. She believed that six would be the perfect amount for a rise in strength as well as muscle growth.

Some of her preferred exercises are as follows:

  • Snatch
  • Clean and Jerk
  • Sprints
  • Barbell Back Squats
  • Romanian Deadlifts
  • Bench Press


Additional Carbs

Nicole began her CrossFit career by following a paleo diet, just like many other CrossFit athletes. This particular diet enables the consumer to substitute fat for carbohydrates as a fuel source.

Nicole, though, claimed that Paleo didn’t work well for her body. She said, “Paleo is the ‘be all, end all in the CrossFit culture, and I believed that’s what I had to be doing.

This is what I knew to be how an athlete was meant to eat.

I was eating a lot of fat (avocados, nuts), but I was eating very few carbohydrates (basically just fruit and sweet potatoes).

This almost always happens while following a Paleo diet because there are so many foods high in fat and so few items high in carbohydrates.

This is effective for certain folks, and I don’t criticize it. I just discovered that eating in this manner did not make me feel fantastic physically or mentally. Nicki Capurso

Nicole experienced an immediate boost in strength after switching to a “carbohydrate-friendly” diet.


The If It Fits Your Macros (IIFYM) diet is something Nicole learned about while preparing for the 2014 Weightlifting Nationals Competition.

She needed to lose 15 pounds, and one of her instructors suggested this particular diet to her.

Nicole started a new diet and lost 15 lbs in just two months despite her initial reservations about the IIFYM method. She also maintained her strength during the process.

Nicole claimed that her proper macronutrient proportioning made all of this possible.

She said that after doing so, her metabolism “skyrocketed” and her body transformed into a “fat-burning machine,” enabling her to consume far more calories without affecting her body composition.

Most crucially, because she was able to eat whatever she wanted as long as it fits into her daily macronutrient consumption, she avoided mental exhaustion.

I am leaner and stronger than before, I feel lighter and more in control of my body during gymnastics moves, all of my lifting numbers have gone up, and my energy levels have dramatically increased as a result of the IIFYM diet, Nicole claimed.

Nicole typically eats “clean” six days a week, saving one day for her to indulge in whatever her body desires.

What is Nicole Capurso teaching us?

Nicole Capurso has adhered to one principle her entire journey, from a budding basketball player to a CrossFit athlete with a flourishing career.

No matter how long it would take, whenever she set a goal, she would do whatever it took to achieve it.

You may adopt this approach as well since it’s the only way to achieve anything in life: work assiduously and persistently.