Categorized as: ATHLETE SPOTLIGHT

Athlete Spotlight: Cassie F.

Hometown: Miami ,FL

Age: 25

Profession: Teacher

Did you play any sports growing up?

Aside from the casual game of tennis I was not sporty.

What was your first workout and how did it go?

I think it consisted of burpees, push ups and rowing.

Favorite CF Movements: Squats

Least Favorite Movements: Handstands.

Favorite Cheat Meal: Wings! Chips and salsa.

Favorite Paleo Meal:

I’m a big breakfast person, so my favorite paleo meal consists of scrambled eggs, bacon and avocado, chased with fish oil  yumm

What’s one thing that most people don’t know about you?

I really love trying out new Paleo recipes and always stalking Paleo blogs for new dessert ideas.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Before CF I would barely get through the day, and always felt sluggish. Since CF I noticed I’ve been more energetic throughout the day. Eating clean has changed so much of my life! My face cleared up pretty significantly, I have less stomach issues and I feel genuinely better!

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? Fitness and health have become an important part in my life. People at work know me as that, “paleo, crossfit lady.”

Any advice for people just getting started or new to CrossFit? You can do it! Positive thinking yields positive results!

What are your hobbies, interests and/or talents outside of CrossFit? One can have hobbies outside of Crossfit? Haha….I like to read poolside, read on the couch, read in bed, etc.

Athlete Spotlight- Cassie F.


Thursday, September 18th, 2014

CrossFit

A) True Negative Chin Ups

B) 15 mins of work: Prowler Push

Boot Camp

A) Skill: Press & Push Press

B) 15 min AMRAP:

  • 10 Press
  • 15 Squats
  • 200m Run

Discussion: Top Supplement Recommendations (Pre & Post WOD)

coming Friday

A) Teams of Two: 100 Squat Cleans

B) Teams of Two: 100 Handstand Push Ups

 

 

 

 

 

 

 

Athlete Spotlight- Bob M.

Hometown:   Stony Plain, Alberta, Canada

Age:  Old for a dog, but young for a tree (but 38 in people-years)

Profession:  Technically I’m a “Solutions Specialist”, but it basically boils down to a cushy desk job.

What did you do for fitness before CrossFit? Did you play any sports growing up?

I actually did Ukrainian dancing for 14 years, starting when I was in Kindergarten.  Once I quit that, I took up martial arts in various forms, earning my black belts in two different disciplines of Taekwondo and also studying other martial arts such as Kung Fu, Jeet Kun Do, grappling, Muay Thai, and kickboxing.

How did you first get exposed to CrossFit?

I got exposed to some of the basic movements at my old gym, which considered themselves to be “CrossFit inspired”.  When we recently moved and while researching a new gym I found CrossFit Naples website and that really helped push me toward giving it a try.

What was your first workout and how did it go? How did you feel after?

Of course, being gung-ho and anxious to prove myself I went all out and ended up posting a 5:45.  I ended up on the floor, halfway passed out and actually took a few hours to recover.

Favorite CF Movements:

Back squat, rope climb, wall ball.  Anything I feel halfway good at!

Least Favorite Movements:

Overhead squats, front squat.  Anything I’m not good at.  I am, with no exaggeration, the least flexible person you will have ever seen (right, Mario!?).  I struggle with anything requiring mobility.

Favorite Cheat Meal:

Pizza me up, baby!

Favorite Paleo Meal:

Sashimi!

What’s one thing that most people don’t know about you?

I’m a top secret international spy.  Oh, damn.. shouldn’t have said that.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?

I have definitely started to see more muscle and definition (but it hasn’t really been that long since I started).  I’m going for my body fat analysis next week and I’m hoping for good news there, too.  I have definitely seen an improvement in endurance, which is another area I struggle with.

Any advice for people just getting started or new to CrossFit?

Don’t quit.  Keep at it.  Progress can be slow, results difficult to see, but remember… they are happening.  The first few weeks will be hardest, but once you start feeling stronger, seeing results and feeling better, you’ll find yourself addicted… in a great way.

What are your hobbies, interests and/or talents outside of CrossFit?

I build remote controlled submarine models for people all around the world as a hobby/second income.  I get up every morning at 5am, weekday or weekend, and put in a few hours each day working in the garage.  It’s a challenging hobby, taking a lot of patience, but I find it a great way to de-stress and get focused.

Athlete Spotlight- Bob M.


Tuesday, August 19, 2014

A) 4 mins AMRAP: 6 burpees, 12 KB Swings (53/45)

(Rest 90 seconds)

B) 4 min AMRAP: 6 burpees, 12 wall balls

(Rest 60 seconds)

C) 4 min AMRAP: 6 burpees, 12 box jump

(Rest 30 seconds)

D) 4 min AMRAP: 6 burpees, 12 deadlifts (185/115)

 

coming Wednesday

A) Time Trial: 1,000 m row

B) For Time: 30 Thrusters (115, 80)

C) For Time: 50 pull ups

(Rest 3 mins between rounds)

 

 

 

Athlete Spotlight: Sergio L.

Hometown: Mexico City, Mexico

Age: 31

Profession: Advocate at Shelter for Abused Women and Children

What did you do for fitness before CrossFit? Did you play any sports growing up?

Well before CrossFit I tried different exercise programs but never got any results. I played soccer growing up and football  

How did you first get exposed to CrossFit?

I worked with Coach Gregorio “Greg” and he always talked about how great it was and that I should try it. So I did.  

What was your first workout and how did it go? How did you feel after?

It was Wall Balls, sit-ups and jump rope. I felt like crap. I couldn’t feel my legs and arms for a couple of days.  

Favorite CF Movements: Wall Balls and Dead-Lift  

Least Favorite Movements:

Front Squat, Overhead Squat. My mobility is not that great and these exercises are the ones I struggle with the most.  

Favorite Cheat Meal:

There are so many. My wife is Dominican so when she makes Pernil  with Moro and fried plantains and to top it of with some Flan. Yeah Boy.  

Favorite Paleo Meal: Grilled Chicken  

What’s one thing that most people don’t know about you?

I have 3 beautiful surprises, my children. Also I may be ugly and serious in the outside but I am a Sexy Mexican Teddy Bear inside.  

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?

Well first of all my weight has dropped down a lot. I feel healthier. My fitness well I’m able to run without running out of breath which is great when you have children.  

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?

Sometimes is easy to quit something when you’re not great at it, but when you succeed you feel great. Mentally I try to challenge myself and get better every day in all aspects of my life. 

Any advice for people just getting started or new to CrossFit?

Nothing in this world doing is easy, for the first 2 months I would come in extremely nervous just thinking of what the workout would be. It doesn’t get easier you just get better.  

What are your hobbies, interests and/or talents outside of CrossFit?

I love spending time with my family. I love watches so I like collecting them, I always wanted one as a kid and now that I can buy them why not.
Athlete Spotlight- Sergio L.


Tuesday, August 12, 2014

A) Skill: Handstand Push Up

B) 15 min AMRAP:

  • 300 meter run
  • Max Rep Pull Ups

coming Wednesday

A) DL Complex Start in Hang 1 top of knee, bottom of knee, full DL. Stay at moderate loads

B) “Annie”

50-40-30-20-10 of:

  • Double-Unders
  • Sit-ups

C) Cash Out: 30 Strict Chin ups

Athlete Spotlight: Colleen D.

Hometown: Oakland, CA
Age: 29
Profession: Investigator

What did you do for fitness before CrossFit? Did you play any sports growing up? Before CrossFit, I would go to the gym a couple times a week. I was a cheerleader,gymnast, and played volleyball and softball.

How did you first get exposed to CrossFit? I wanted to try something new and friends of mine were talking about CrossFit. I wanted to give it a try

What was your first workout and how did it go? How did you feel after? I don’t remember what the workout was, I just remember feeling like I had just been run over by a truck! I was completely exhausted after the workout.

Favorite CF Movements: My favorite includes any of the barbell lifts! Squats, Dead lifts, Bench, Snatches… all of it!

Least Favorite Movements: RUNNING!!!

Favorite Cheat Meal: Anything Italian!

Favorite Paleo Meal: Steak! I love beef!

What’s one thing that most people don’t know about you?  I went to 9 different schools in 12 years….my dad was in the navy!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My stamina and endurance has greatly increased, along with losing weight I have gained muscle and am stronger than I ever have been.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I have more energy throughout the day. I sleep a lot better and I have noticed that it has pushed me to try other things in my life that I kept pushing to the side.

Any advice for people just getting started or new to CrossFit? It’s hard, really hard in the beginning, I don’t think it gets easier, I just think you get better and stronger. The feeling you get after finishing a WOD you didn’t think you could do is indescribable.

What are your hobbies, interests and/or talents outside of CrossFit? I play co-ed softball, assistant coach Pop Warner cheer leading and am a typical Florida girl! I try and get out on the boat or at least get to the beach and pool as much as possible.collen


 Saturday (August 2, 2014)

Skill: H.S.P.U (Week 5 of 6)

Conditioning:

21-15-9:

  • DL 275/185
  • Burpee

(5 minute cap)

Cash Out: 50 Sit ups UNBROKEN

 

…COMING MONDAY

Skill: Bar Muscle Up (Week 6 of 6)

Conditioning:

10-9-8-7-6-5-4-3-2-1-

  • DB Push Press (35/20)
  • Pistol

Athlete Spotlight: Alex T.

Hometown: Melrose Park, IL
Age: 30
Profession: Registered Nurse

What did you do for fitness before CrossFit? Did you play any sports growing up? I would do running, yoga and lift weights.  I also did Cross Country and track in high school.

How did you first get exposed to CrossFit? My friends in Washington D.C.  did CrossFit and they had awesome results!

What was your first workout and how did it go? How did you feel after? My first workout was in D.C. it consisted of clean and snatches- it didn’t go so good ha ha.  I loved the WODs but kept getting injured. I felt that the coaches up at the D.C. location were not as vigilant & awesome as Mario and Kirk.

Favorite CF Movements: Now that I can do it I love doing handstands off the wall!

Least Favorite Movements: ANY UPPER BODY MOVEMENTS- but I’ll conquer them all and make them my b*!?@ (Can I even write it like that for the blog? Ha ha). Slow and steady is fine by me.

Favorite Cheat Meal: Pizza!!!!

Favorite Paleo Meal:I love breakfast foods so I love having bacon, eggs, avocado & coconut milk.

What’s one thing that most people don’t know about you?  I’m going to school for my Masters in Nurse Anesthesia.  I love blood, guts and gore- I’m a true adrenaline junkie when it comes down to it.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’ve seen that I have become stronger and starting to see some definition in the tire area of my belly. I’m also seeing alot of improvement with upper body exercises (which I’m terrible at). In time I know I’ll continue to see myself improve.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I’ve noticed that I play this mental game with myself to keep pushing myself and to not give up.  Also, I’ve come to just be competitive with myself and not to get discouraged if someone does extremely better then me.  I just keep at it and I know I can work out the kinks.

Any advice for people just getting started or new to CrossFit? JUST DO IT!

What are your hobbies, interests and/or talents outside of CrossFit? It’s a lot of work being in school and soon I’ll be starting my clinical rotations- I’m enjoying rockin’ out naps and relaxing at the beach as much as I can.

alex


 

Thursday, July 17, 2014

Skill: Parallete Hand Stands

Week 3 of 6

Workout: 20min AMRAP:

  • 5 Deadlifts (275/155)
  • 7 DB Push Press (40/20)
  • 9 Box Jumps (24/20)

Score: Totals Round and Reps & Weight Used

 

…coming Friday

Skill: Review

Week 3 of 6

Workout: 20min AMRAP: (Teams of Three)

  • Run-300m
  • Pull ups
  • Row

Athlete Spotlight: Marty K.

Hometown: Cleveland, Ohio
Age:  47
Profession:  Auto Dealer

What did you do for fitness before CrossFit? Did you play any sports growing up?

  • Tried any sport I could growing up. I  played football, baseball, basketball and wrestling.  As an adult, I ran 3 marathons (Chicago 2004, Columbus 2007 and San Francisco 2008).  Currently I love playing tennis, softball, volleyball – pretty much anything competitive, I’m up for it.  Except swimming.  I hate swimming.

How did you first get exposed to CrossFit?

  •  An ex-girlfriend turned me onto it.

What was your first workout and how did it go? How did you feel after?

  • Don’t remember the first workout.  Just remember that it didn’t take me long to get hooked.

Favorite CF Movements:

  • Any type of squats.

Least Favorite Movements:

  • 1. Burpees 2. Burpees 3. Burpees. Before trying Crossfit, I saw a girl wearing a T-shirt that said “F-ing Burpees!”  Now that I am a Crossfitter, I totally understand what that means.

Favorite Cheat Meal:

  • Risotto.  Make that anything Italian.

Favorite Paleo Meal:

  • Sashimi tuna (Oakes Market has the best in town) with green beans and a few almonds.  I eat the tuna raw, with soy sauce and wasabi.  If the green beans get boring, I add a little bit of brown mustard.

What’s one thing that most people don’t know about you?

  • There have only been 23 perfect games thrown in the entire history of the major leagues.  I attended one of those games, on May 15, 1981 (I was a high school freshman) when Len Barker of the Cleveland Indians blanked the Toronto Blue Jays, 3-0 at the old Cleveland Municipal Stadium.  And I still have the ticket stub to prove it.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 

  • My body fat continues to drop.  I’ve dropped about 10 pounds in 2 ½ months from the Mario/Kirk Torture Regime.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? 

  • My workout routine has been re-energized.  I’m back to “training” instead of just “working out.”

Any advice for people just getting started or new to CrossFit?

  • First of all, just stick with it.  Results will come.  Second, find the diet that works for you.  Keeping a food log is the best way to do it.  Writing down what you eat, when you eat, and how you feel will enable you to figure out what gets the best results for you.

What are your hobbies, interests and/or talents outside of CrossFit?

  • Hobbies other than Crossfit?!?!?!!  No way!!!!!!!

marty

 


Thursday (June 19, 2014)

CrossFit

A. Snatch-50% 5 x 2

Week 9 0f 10-Deload

B. For Time:

500m Run

  • 50 Squats

400m Run

  • 40 Situps

300m Run

  • 30 Push ups

200m Run

  • 20 Chinups

(Time Cap 15 minutes)

Boot Camp

Skill: Front Squat

Conditioning: 12minute EMOM-

  • 5 Front Squat (45/33) & 20 Singles

Cash out: Sit ups

Discussion: Importance of Upper Body Mobility

…coming Friday

A. Push  Press 5 x 5- 50%

Week 9 of 10

B. For Time

50-40-30-20-10

  • Wallball (20/14)
  • Overhead Lunges (35/15-plate)