Categorized as: ATHLETE SPOTLIGHT

Athlete Spotlight- Caitlin H.

Hometown: Archbald, Pennsylvania

Age: 24

Profession: Elementary Teacher

What did you do for fitness before CrossFit? Did you play any sports growing up? I did gymnastics since I was 2 years old! It started out with taking classes, then I eventually became part of the competitive team.  I did gymnastics until I was about 13, and then once I got to high school, I was a member of the cheerleading squad, and girls’ varsity track and soccer teams.  I also played club soccer for one year in college.

How did you first get exposed to CrossFit?  One of my former coaches and coworker’s husband opened up a CrossFit box near Scranton, PA in April 2012.  I went to support the new business the day it opened, and have been doing CrossFit ever since!

What was your first workout and how did it go? How did you feel after?  My first workout was a 10 minute AMRAP that consisted of shuttle runs, push-ups, burpees, sit-ups, and air squats.  I was exhausted after and couldn’t walk for days!

Favorite CF Movements: Clean & jerk, double unders,  handstand pushups & handstand walks

Least Favorite Movements: Ring dips, wall balls, and deadlifts

Favorite Cheat Meal: Wings and beer!

Favorite Paleo Meal: Paleo turkey chili

What’s one thing that most people don’t know about you?  My nickname growing up was “Happy.”  It is very rare that you will see me without a smile on my face — unless, of course, you make me do wall balls!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have noticed many changes in my body since I started CrossFit two and a half years ago.  I am so much stronger, more toned, have more energy, and have a more positive outlook on life in general!

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?   CrossFit has changed my life in so many ways.  It got me back into shape after college.  It also makes me look forward to working out.   Also, I have developed some amazing friendships with people I barely knew a year ago.  They are always there to encourage and support me, and they play a huge role in my life.  But, most importantly, I met my fiancé at Crossfit! We just got engaged on Halloween at Walt Disney World!!

Any advice for people just getting started or new to CrossFit? Don’t be afraid to try it! I have talked to so many people who think CrossFit is “too hard” or “not for them.”  Give it a try — I promise, it will change your life!

What are your hobbies, interests and/or talents outside of CrossFit?  My family and friends are the most important thing in my life.  I love hanging out with them & spending time with them when I travel back to Pennsylvania.   

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Thursday December 18th, 2014

A) Olympic Lifting: Squat Snatch

B) FOR TIME:

  • 100 Air Squats
  • 50 Burpees
  • 100 Air Squats

coming Friday…

A) Medicine Ball Throw

B) Press 5-5-5-5-5 to a 5RM

C) 4 rounds of 2 mins: 

  • 200m sprint
  • MAX Wall balls

Notes:

  • 1 min rest between rounds
  • Score total WB after 4 rounds

 

Athlete Spotlight- Shaun D.

What did you do for fitness before CrossFit? Did you play any sports growing up? I went to traditional gyms working out at “my” pace. I would plateau quickly.I played baseball, hockey, and football growing up.

How did you first get exposed to CrossFit? My wife Cassie tried it out and liked it so I joined her.

What was your first workout and how did it go? How did you feel after? I remember doing baseline and realizing how weak my endurance was.Every workout I have different muscles in pain, which tells me I’m constantly hitting different muscle groups.

Favorite CF Movements: pullups and back squat

Least Favorite Movements: kettlebell swings

Favorite Cheat Meal: a dozen cookies

Favorite Paleo Meal: steak and veggies

What’s one thing that most people don’t know about you? I’m kinda a history buff

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? strength gain, higher endurance, better runner

Any advice for people just getting started or new to CrossFit? Don’t get discouraged when you feel like you’re pushing yourself too hard. You’re growing mentally and physically. Stay committed.

What are your hobbies, interests and/or talents outside of CrossFit? My family and kids are my favorite interest. I’m a licensed captain and have always loved the water. I fish, dive and play on boats when I can get away from work

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 Thursday December 11th, 2014

A) Deadlift 3×2 (use the same weight for all three sets)

B) 21 min EMOM:

  • 1st: 200m Run, 200m Row, or 45secAir Dyne
  • 2nd: Max Double Under
  • 3rd: Max Situps

coming Friday…

A) Bench Press 5 rep Max (15min cap)

B) BTN Press 5 rep (15min cap)

C) Weighted Dips 5 rep Max (15min cap)

Athlete Spotlight- Katelyn K.

Hometown: Burlington, MA

Profession: Interior Designer & Graphic Designer

What did you do for fitness before CrossFit? Did you play any sports growing up? I was involved in colorguard and dance for over 20 years, so that was most of my exercise regiment. I also ran on my track team in high school. After that, I would only work out sporadically. Going to the gym felt like a chore to me and I hated working out with people I didn’t know.

How did you first get exposed to CrossFit? My sweet boyfriend. Mike tried to get me to a class for almost a year and a half. I finally caved in May 2013 and haven’t looked back since!

What was your first workout and how did it go? How did you feel after?  I don’t remember exactly what it was but I do remember it included thrusters and me being sore for about 3 days after it! Thrusters and myself have had a “love/hate relationship” ever since…

Favorite CF Movements: KB Swings, Deadlifts, Back Squats

Least Favorite Movements: Snatchs, OH Squats

Favorite Cheat Meal: PIZZA, with ALL the cheese you can find…

Favorite Paleo Meal: Chicken Lettuce Wraps

What’s one thing that most people don’t know about you?  I get REALLY nervous when people watch me workout. It’s as if I feel like I’m under some sort of added pressure…

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’m not quite as tired. My clothes fit differently, in a good way! I can definitely say that this is the strongest I’ve ever been in my entire life…and I LOVE IT!

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? The friends I’ve made at the gym. I always hated going to other gyms because I didn’t know anyone there. I’m lucky to have grown so close with some of the people at our CrossFit that I know they will be lifelong friends!

Any advice for people just getting started or new to CrossFit? Take your time! *Life at your own pace* NO ONE is expecting you to go RX on any workout during your first few months.

What are your hobbies, interests and/or talents outside of CrossFit? Red Sox Baseball, Lely High School Football, spending time with Mike, and playing with my new puppy Guinness!


Saturday November 29th, 2014

A) “Grace”
  • 30 Clean & Jerks (135/95)
B) “Karen”
  • 150 Wallballs (20)
C) Speed Deadlifts 7×3 (50%)

coming Monday…

5 rounds for time of:

  • 12 Deadlifts, 155/105 lbs
  • 9 Hang Power Cleans, 155/105 lbs
  • 6 Push Jerks, 155/105 lbs

 

Athlete Spotlight: Mariflor J.

Hometown: I’m from Mexico!

Age: 30 but I feel like I’m 20

What did you do for fitness before CrossFit? Did you play any sports growing up? Before CrossFit I used to go to the gym, but now I feel like I used to go with my eyes closed because I wasn’t going anywhere or seeing any results.  Growing up I played basketball before I was 15 years old.

How did you first get exposed to CrossFit? I was first exposed to CrossFit when a friend started coming to CrossFit Naples, he was very exited and he told me to try it! He saw me working out at the gym and he said I was going to love it and I did.

What was your first workout and how did it go? How did you feel after? I honestly don’t remember what my first workout was but I know it went well and I fell in love with CrossFit since the first day! I felt really good after, I wasn’t sore and I think I did pretty good being my first time doing CF.

Favorite CF Movements: I would say the Back Squat!

Least Favorite Movements: I don’t think I have one but maybe the Rower because that thing slows me down.

Favorite Cheat Meal: Too many to choose from! Lol . I really love “flautas”  which is basically a flour tortilla that is rolled up around a filling and deep fried. 

Favorite Paleo Meal: I love all kinds of salad. I like to mix & match. I add everything I can find in my fridge.

What’s one thing that most people don’t know about you? That I’m really smart. 🙂

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I look more toned and stronger. I am much fitter since starting CF.  I’ve always been concerned about what I eat, think and do with my body but now I have more awareness of everything I do. I even sleep more than I did before.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I have experienced lots of unexpected changes in my life since starting. I think very different now, I want different things in my life. Things that now I want to achieve and I know I can do it if I work hard for it. Both for my fitness and career.

Any advice for people just getting started or new to CrossFit? Just keep doing it even though you think it’s hard. It will eventually get easier and easier.


Saturday November 15th, 2014

15 min EMOM : 

  • 1 Press
  • 2 Push Press
  • 1 Push Jerk
  • Max Rep Situps

Notes:

  • Done from rack
  • Add load each round when possible

coming Monday…

A) Strength: Deadlift 3rep

B) 10 min AMRAP:

  • Max Rep Russian Swing
  • Every Minute Perform 5 Burpees

Athlete Spotlight- Kim W.

What did you do for fitness before CrossFit? Did you play any sports growing up? Very little – I tried every workout regimen out there and never stuck with it.  I played volleyball and softball in high school.

How did you first get exposed to CrossFit? On the fifth anniversary ofmy diagnosis of Multiple Sclerosis, I completed a 5K mud run. At the end of the race, some fellas helped me over the final wall and suggested I try Crossfit.  That was a Saturday and I started the next Monday.

What was your first workout and how did it go? How did you feel after? Dirty Thirty – I thought I would never walk again!

Favorite CF Movements: Anything that puts me under the barbell.

Least Favorite Movements: Running (I struggle with this daily because of the MS), burpees and as of late box jumps are really messing with my head.

Favorite Cheat Meal: Margarita or white pizza with ricotta – and Stella on the side.

Favorite Paleo Meal: Spinach salad with chicken, cranberries, apples and because I only do 80/20 Paleo, a little gorgonzola cheese – and tequila on the side J (Yes, tequila IS Paleo).

What’s one thing that most people don’t know about you? Most don’t know that I’m a cancer survivor who just happens to also have MS, which unfortunately there isn’t a cure for.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I am so much stronger – physically, mentally, emotionally.  I’m not afraid of everything anymore.  I just completed the Savage Race and was amazed at all that I can do now!

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I have motivated others with MS to get off the couch and find a fitness routine that gets them up and moving – whatever works for them (and yes, some have started Crossfit)

Any advice for people just getting started or new to CrossFit?  Give it a full 30 days – not just 30 calendar days, but 30 workout days.  Work out when you’re sore – that’s the only way to feel better.

What are your hobbies, interests and/or talents outside of CrossFit? I’m a diehard Pittsburgh Steelers fan, an aspiring sharpshooter and have just started to learn surf fishing.

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Kim rocking the Savage Race 2 weeks ago!


Tuesday, November 4th, 2014

A) AMRAP 8min: 3.6.9.12..

  • Hang Power Clean (115/85)
  • Row for Calories(10/5)

B) 4minute Walking Rest

C) AMRAP 8min: 3.6.9.12..

  • Front Squat (135/95)
  • 15 Double Under

coming Wednesday…

“Helen ” 3RFT:

  • 400m Run
  • 21 Swings
  • 12 Pullup

 

Athlete Spotlight- Nikki V.

Hometown: Pittsburgh, PA/ Knoxville, TN

Age: 25 Profession:  School Counselor

What did you do for fitness before CrossFit? Did you play any sports growing up? I played soccer from ages 5-15 until I switched over to cross country my sophomore year of high school. I’ve been running ever since! I also ran track and field and played lacrosse. I ran cross country and track for Mercyhurst University. After finishing my collegiate career I went on to pursue my MS degrees and work for The University of Tennessee Athletics. I currently run half marathons regularly and plan to qualify for the Boston Marathon in February 2015.

How did you first get exposed to CrossFit? I worked out with some really great women in Knoxville, TN. The organization is called Beauty Hunters. Though they were not purely CrossFit they had a lot of similar elements. After moving to Naples I did some research and joined CrossFit Naples!

What was your first workout and how did it go? How did you feel after? My first CrossFit workout involved pistols, They’re a great move that I never knew about. I felt the pain of those for a long time, but I was sold on CrossFit from the very first workout!

Favorite CF Movements: Rope climb, box jumps, burpees and pistols!

Least Favorite Movements: Pull-ups and chin-ups.

Favorite Cheat Meal: Chipotle Chicken Burrito

Favorite Paleo Meal: Spaghetti Squash

What’s one thing that most people don’t know about you? I accomplished getting three college degrees by the age of 24 (Two BA one MS).

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have noticed more definition in my back and forearms. I also feel more energizes after workouts.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I feel like my endurance has been challenged despite being a former college runner. I am able to push harder on my long run days because of all the various movements and unexpected challenges CrossFit throws at me! It has made me mentally tougher as well. I am pushed to do new and difficult skills and though I may modify there is a great sense of accomplishment.

Any advice for people just getting started or new to CrossFit? CrossFit kicks everyone’s butt, everyone has weaknesses, Keep going.

What are your hobbies, interests and/or talents outside of CrossFit? I have an art therapy BA degree so I enjoy painting. I also love refinishing furniture and browsing thrift stores for  antiques. On weekends I like to take my dog to the beach and coach Golden Gate High School Cross Country, Go Titans!   Athlete Spotlight- Nikki V.


Tuesday, October 7th, 2014

CrossFit

“Tabata Mash Up”

  • Row
  • Squat
  • Pushup
  • Pullup

(Rest 1 min in between exercises)

Boot Camp

Skill: Back Squat 20 min AMRAP:

  • 30 KB Swings
  • 30 Sit Ups
  • 30 Goblet Squats w/ KB
  • 800m Run

Discussion: Supplement Exercise outside of the gym (focusing towards goats)

coming Wednesday

2 sets:

  • 500M Row
  • 40 Russian Swings 70/53
  • 30 Box Jumps (24 in/20 in)
  • 20 Russian Swing
  • 10 Box Jumps  (28 in/24 in)

(3 mins walking rest before starting next set)