Dear Paulo,

Congratulations on your “Member of the Month” award. You’ve been a member with us for 1.5 years! You’re incredibly consistent with your workout routine, and your cardio and fitness are impressive.

You bring a lot of energy to our classes and support the other members 🙂 Keep up the good work!

Tell us about yourself.

I was born in Lisbon and lived there for 50 years. Then, for professional reasons, I moved to Linz (Austria) and lived there for two and a half years. In March 2024, I moved from Linz to Zurich, again for professional reasons. I have been working in aviation since 2005, and I currently work for a Swiss airline.

I started doing CrossFit back in 2017, while I was still in Portugal, so quite a long time ago…

I love burpees, the Sky Erg, and anything involving dumbbells and kettlebells. My biggest weakness is definitely the barbell ☹

What kinds of sports did you do before CrossFit?

Actually, before CrossFit, I had never done any sports on a regular basis. I played soccer and went running occasionally, but nothing on a consistent basis. I tried going to the gym several times, but I didn’t find it interesting to go from machine to machine by myself, so I always gave up after a while.

You are a role model for many of our members. How have you managed to stay so fit over the years?

I have to say that my genetics played a part, so it’s not all down to me. I also don’t follow any special diet. My only “secrets” are the frequency and consistency of my training and a strong cardio foundation.

How often do you exercise each week, and do you have a set routine?

When I started CrossFit, I worked out twice a week. I kept that up for 1 or 2 months, but my motivation was low, and every workout felt like a sacrifice. Then one day, my Portuguese coach told me, “Paulo, you won’t make any progress working out just twice a week. You need at least three workouts a week.” I followed his advice, and the results were immediate! The improvement was enormous, and my motivation increased dramatically along with my results. I still try to train 3 to 5 times a week.

What is your greatest personal achievement—physical or mental?

I have to say that I’m kind of addicted to CrossFit/HYROX. Sometimes I decide not to go that day because I’m tired or have other things to do, but as the time gets closer, I almost always change my mind and end up going.

I've also found that the harder and more stressful the workday is, the better the workout feels—and the results are even better. So I also use it as a 100% effective stress-relief therapy.

Another point I'd like to mention is that I've noticed a huge difference in my personal health since I started CrossFit. Since then, it's very rare for me to catch a cold or the flu—something that used to happen quite often.

Why do you think CrossFit is suitable for all ages?

Everything is so scalable and adaptable that, of course, it’s suitable for all ages. Although I still occasionally set personal records (most recently in the deadlift and bench press), what I’ve found with age and my CrossFit experience is that you learn a lot about how to manage your pace. For this reason, I prefer long WODs. The longer, the better for me. So I think that as you get older, you might lose some specific abilities, but you improve others.

What makes our box special for you?

I made my choice without any prior information, based solely on the location and how close it was to my home and work. But very soon I was surprised by the quality of the coaches (I love them all, including the ones who had since left) and the friendliness of the multinational group of athletes.

On a more personal note, I'm learning German, but since I don't use it at work, my progress is very slow. I really appreciate the fact that classes are mostly in English!

Last but not least: What advice would you give to new members or older beginners?

My advice to new members is not to give up after the first few tough workouts or when you get frustrated because you can't do some exercises correctly (it took me years to master DUs!). With training and persistence, anything is possible.

For older beginners, I think it's never too late to start, and you'll see results pretty quickly—both in your physical and mental health. Being part of such a wonderful community is an amazing feeling.

Member Stories