Featured Athletes

  • RAYMAR DOMONDON

     

    Hometown: Jacksonville, FL

    Age: 36

    When did you first start training at CrossFit JAX? October 2012

    Tell us about your sports & fitness background: I've been into fitness since being a teenager. learned how to work out from a show called bodyshaping on ESPN back in the 90's. in high school i was in ROTC and known as the push up king! i once followed a workout program from a book for almost 3 years. running the gate river run is a family tradition.

    How did you first get exposed to CrossFit? My wife (and CFJAX member, Joy) saw it on ESPN and told me about it.

    What was your first workout and how did it go? How did you feel after? Something with 100 sit ups... demoralized cause i had a hard time finishing those sit ups and i was the last one to finish.

    Favorite Workout/Least Favorite Workout: Favorite=anything oly/ least=overhead squat

    What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Lots of fat loss, being able to run a faster mile without all the distance training, consistent PRs and increased work capacity. In 2010, I stopped working out and gained 40 lbs, but since joining CFJAX in 2012 I have lost all the excess weight and I am probably in the best shape ever, and I'm still improving!

    What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? Change in diet. I eat lots of vegetables. Something I hardly did before CrossFit.

    Please share with us any favorite CrossFit / CFJAX moments: Having an Rx by my name on the whiteboard. Also, being able to do a handstand pushup, butterfly pull ups, double unders, and a muscle up!

    Any advice for people just getting started or new to CrossFit? Go at your own pace, listen to your body to prevent injury, practice at home, and clean up your diet.


  • MARLEENE's 1st YEAR ANNIVERSARY!

    What made you decide to start CF to begin with? Several reasons actually ...

    • I was getting bored with my usual gym routine and wasn't seeing any results
    • I noticed that all my friends in Jacksonville were people I worked with and I wanted to expand my social network and
    • The guy I was talking with at the time did CrossFit and it seemed pretty interesting (should've known pursuing the opposite sex was an underlying reason right?!?!! HA!)

    Did you have any doubts, worries or concerns about CF before you began?
    I honestly did not know much about CF before starting. I wasn't really aware of the controversial injuries or what exactly consisted in a WOD ... I didn't even know what a WOD was! All I knew was I've always been an athletic person and I should be able to handle it. Maybe being so ignorant on this subject was helpful because I may have been steered away if I read all of the so-called horror stories. My only concern was surrounding a previous knee injury from over-use. I wasn't sure how I would be able to handle sprinting or lifting heavy because I knew I babied that knee.

    Give us some reasons why you lost those doubts and concerns.
    I think the most obvious reason why my concerns were lost was that I actually began doing these movements that I was stressing over and saw no repercussions. I saw that I could still run, jump rope, and squat heavy without causing massive injuries to my knees.

    Were you worried at all about 'fitting in' with the rest of the members at first?
    Definitely! I never did Olympic lifting and everyone looked so "fit". I thought not being as advanced would be an embarrassment and frowned upon from the more experienced CrossFitters. However, shortly after I saw how amazing and supporting everyone was and that it didn't matter that I wasn't the best at something.

     

    (L-R: CF before and after)

    What were some of your biggest challenges in staying consistent with CF?
    I laughed at this question just because it was such a simple question for me to answer! My biggest challenge for most of last year was work and sleep. I was working an insane amount of hours and I sacrificed sleep in order to have some sort of life outside of work. A lack of proper sleep and being constantly stressed with work interfered a lot with how much I could actually came to the box.

    How has CF changed you outside of the gym?
    I think of a recent article I read that summed it up perfectly ... I am now "capable." I'm capable of moving heavy items by myself. I realized how important it is to get proper nutrients and sleep; causing me to look at food differently and learned how good food actually feeds my soul. I am capable of making sure that I live a healthy life and I am capable of having a higher self esteem.

    What do you have now that you didn't, thanks to CF?
    Ha! Lots of things! The things I list will cause some people to look at them and say that it's a coincidence and not really from Crossfit. However, learning how to "dip into my soul daily" helped me realize what's important in life and what's not. These things include confidence, a new job that allows a work-life-balance, clearer skin, better sleep, better eating habits, lots more muscle tone, and a great support system amongst some other items.

    Looking back in the past year, finish this sentence: "I wish I could have done ___ because I would be further along in CF".
    I wish I could have been more consistent with coming to the box because I would be further along in Crossfit. I had highs and lows with work conditions this past year and sometimes, unfortunately, this made me miss weeks at a time.

    What would you tell someone if they thought they couldn't do CF or if it's too expensive?
    Tell them that you don't have to be in the best shape of your life and can modify if you have a physical condition. It's definitely more mind over matter for some WODs. And quite honestly, it's a lot cheaper than hiring a personal trainer from LA Fitness and you get better results and have better trainers that care about you and your form.

    Any final comments?
    Just a few ... I'm definitely no where near the Fittest in the World and I don' need to be as long as I know that I'm putting in my all for each WOD that I do. I too was skeptical at first and didn't realize how unhealthy I really was. I've never eaten as much as I do now and I'm easily 20 lbs, if not more, less than what I weighed a few years ago. My skins has always been horrible and I would get depressed when it looked horrible even when I got into my 30's. It wasn't until I learned what types of food that might be intoxicating my body to cause me to have bad breakouts that I finally saw some relief in my skin. I've never said I love my body and now I do. I would kill myself working out in the gym when I was in my early twenties but it wasn't until this past year that I finally said this statement out loud. I finally woke up from a nightmare of making my life consist of only work, and realized that living that way is not healthy. And even though deep down inside, I knew it was for the best when I got fired, if it wasn't for an amazing support system from the Crossfit Jax family, I don't think I would've been able to bounce back so quickly. And sure maybe part of the reason why I joined Crossfit to begin with was because I was chasing a guy but if I didn't join and transform so drastically as I did, I don't think I would've had enough confidence to actually strike up a conversation with my current boyfriend. So tying in with the previous question, some may say it's coincidental of how everything played out during the previous year, but it is definitely odd how everything seems to point right at Crossfit as the final answer :-)

     

  • LAUREL DURHAM

     

    Hometown: Atlantic Beach, but I have also lived in New Hampshire, Massachusetts, Virginia, Rhode Island, Tennessee, Charlotte, NC and Santa Fe, NM.

    Age: 41 by the time this is printed…..I suspect I may be the oldest female at the box?

    When did you first start training at CrossFit JAX? March 3, 2014

    Tell us about your sports & fitness background: I played high school sports, was never the star but would win the awards like: Hardest Worker, Most Dedicated etc, but never things like MVP. In my early 20s I discovered rock climbing and yoga and felt like I finally found my thing. They both require strength and flexibility, with grace and focus, and I didn’t have to run. I was an avid rock climber for over 15 years, but I am not sure if you have noticed….Florida is FLAT. I miss it terribly and hope that someday I can climb again. I have said for years it was the best thing I've ever done for myself (outside of my faith and family). It got me outside where I could play in amazing places, it pushed me through fear and timidity, it gave me a new confidence in myself and what my body could do, and I found an amazing community of friends (and I didn’t have to run).

    How did you first get exposed to CrossFit? There was a box on the first floor of my yoga studio and I would hear all these huge crashes during the practice; made me wonder what the heck they were doing down there. My yoga teacher (who was already strong & lean) was working out with them, and it transformed her into a stronger and much leaner person. During this same time a good friend of mine in Atlanta was doing CrossFit and her Facebook posts ran along the lines of, "I have to go shopping again because my pants are falling off." I was intrigued, so I tried it out.

    What was your first workout and how did it go? How did you feel after?
    My very first workout was in February of 2012 and it was Cindy. I was shocked that 20 minutes of three moves could wreck me, but I came back and did it again.

    Favorite Workout/Least Favorite Workout:
    I like strength and agility workouts, rowing, deadlifts and rope climbs. Least Favorite would be anything with running. You may have noticed a theme here, I have a mental block against running, I am SLOW and I have never experienced that “runners high”, which I think is a myth. I have never done Murph, but the thought of it terrifies me.

    What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
    After two months at CrossFit JAX, I have lost 8% bodyfat and increased my muscle mass by 3%. I still have a long way to go, and I'm excited to meet my goal. In the past my weight loss goals were centered around how I looked. Unfortunately, I let myself go. But with the help of nutritional coaching from the CrossFit JAX staff, learning how to eat clean, and working out, I now have to tools to get my body, health and fitness where it needs to be.

    What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
    Even though they are very different, many of things I experienced as a climber I also see in CrossFit, which is part of what drew me in to begin with:
    1. Doing something that scares me makes me stronger.
    2. Pushing through something that tests me physically and emotionally makes me stronger.
    3. Hearing people cheer for me when I want to give up and quit helps me dig deep to find that last bit to finish.

    Please share with us any favorite CrossFit / CFJAX moments:
    1. I felt welcomed at CFJAX the very first time I walked through the doors, there is a great sense of community!
    2. I love how people rally around each other to encourage them through grueling workouts.
    3. I also love watching people hit new PRs or “get their goat”. I remember feeling like I hung the moon when I did my first double under! Now, if I can just get more than one in a row.

    Any advice for people just getting started or new to CrossFit?
    1. Don’t compare yourself to others. I have to remind myself of this one all the time. At first I was intimidated with the my results being on the board for everyone to see...Ok, I might still be intimidated by this sorta ;)

  • HOT SAUCE ROSS

    Hometown:  Originally from the mean streets of Boca Raton, but have been in Jax long enough to call it home (13 years)

    Age: 31

    When did you first start training at CrossFit JAX?  About one month prior to them relocating from Edgar street. Not sure if that's 3 years or 4? Damn I wish time would slow down....

    Tell us about your sports & fitness background: I played sports growing up and was first introduce to a "globo gym" by my dad in middle school. I focused primarily on wrestling and football in high school and got a couple wresting scholarships to some smaller schools. I decided I would have more fun playing intramural sports, drinking beer, eating horribly and barely passing school which is how I ended up in Jacksonville, at UNF.

    How did you first get exposed to CrossFit? A close friend of mine that I worked out with and played sports with at UNF introduced me to it. Jeff Sapit.

    What was your first workout and how did it go? How did you feel after?  I can't remember what it was exactly, but I know it had cleans (which I did not want to scale the weight for) and pull-ups. Luckily Meghan strongly recommended I scale the weight so I did. I remember not taking terribly long to finish the workout but that I was positive I would die in the next few minutes. A couple hours later I felt so tired and sore I was convinced I had cancer or some time of terminal illness.

    Favorite Workout/Least Favorite Workout: Favorite workout is anything with a large class or team oriented. I feel like those are always fun. Everyone seems to get a great workout and we all cheer each other on while making each other work harder. Least favorite workout is probably 14.5. That Thruster & Burpees combo beat me down physically and mentally.

    What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Since CrossFit I have noticed a dramatic change in my overall well being (GPP for you level 1 folk). I spent years in your typical gym doing mediocre workouts with mediocre results. Within a year of CrossFit I was in as good of shape as I had been since I was 18. To this day I constantly say I am in better shape now than I was my entire twenties.

    What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I think one of the best things CrossFit has done for me is change my life outside of the gym. I've always had the mentality to have as much fun as possible every opportunity you get. I still maintain that attitude but have noticed since starting CrossFit I work a lot harder and have raised my goals and expectations of myself. I make sure that I still enjoy myself and stay optimistic, but I've noticed that I enjoy hard work a lot more. I have loftier goals in life and enjoy time with my family, wife and friends more. Some people would say that is part of growing up, but I would consider CrossFit a large contributor to me growing up.

    Please share with us any favorite CrossFit / CFJAX moments: It's hard to make a list of favorite moments with CrossFit/CFjax because it would quickly become a long one. One that comes to mind was the short sit down "interview" with Meghan Russell when I first was debating joining. The fact that she took the time to ask me what I expected from myself and the results I was seeking has always stood out to me as a genuine moment of CrossFit. Another is the first time I had Chris Russell coach me. For anyone who hasn't had the fortunate pleasure of spending some time with him, you need to A.S.A.P. talk about a knowledgable and great coach. Getting the email that Katie Powell was my primary coach (PC)! She is a funny and genuine individual as well as another Bad A$$ coach.

    One that always comes to mind is the Rep your Box last year (2013). It was the first competition/group work out I had ever participated in...... Man what a blast, just competing and cheering on all the CFJax teams was serious! Level 1 course!!!! If anyone of you have the opportunity to do it you should! I was fortunate enough to be able to do it on our home turf of CFJax. But I learned more in 2 days than I thought was even possible. What a fantastic experience!I also enjoy every class WOD watching everyone cheer each other on. It truly is such a family environment (minus the foul language I use). Whether it be a new comer to CrossFit or seasoned veteran, everyone supports each other and enjoys seeing everyone else's struggles that end in success.

     

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

    1. Leave your ego at the door! I can't remember where I read it, but somewhere there is a 16 or 18 year old out there warming up with your PR. The days you feel amazing your ego and confidence will be smashed. And the days you feel terrible and like there is no way you will complete the WOD, you will surprise yourself and rebuild your confidence. Just to come in the next day and have your ego smashed again!

    2. Listen to your body! There are days you are going to feel terrible, exhausted, sore and beat up. It is super important to recover otherwise there is a good chance you're going to hurt yourself.
    3. Don't ever be scared or intimidated to ask a coach or another athlete for advise on CrossFit or any other random question you may have. Everyone started at the same place and we all are continuously learning. I know that every athlete and coach would love to share any knowledge and help they can provide.
    4. Most important of all is to ENJOY YOURSELF!!! If you are doing CrossFit and continuously getting frustrated, going home upset, not enjoying the company of your other Crossfitters and wishing you were doing something else..... It may be time to take part in another activity. While CrossFit is designed to make you a healthier, better person (and it will) it is also something we all should be enjoying.

    Hot Box for life!

    Cheers!

    Eric "Hot Sauce" Ross

  • DEBBIE BEIDELMAN

    Debbie is a bonafide rockstar.  At the time of this post, she is just over 27 weeks pregnant!  When not kicking ass and taking names on the WODs, Debbie has unofficially filled a vital role at the box as the unsung hero (along with fellow CFJAX member, Vee) by being our resident photographer.  She's pretty nifty at handicrafts and anything Pinterest-related!  Hit her up for some awesome and creative jewelry ideas...

    Hometown: Yankeetown, FL (30 minutes from Crystal River on the Gulf Coast)

    Age: 29

    When did you first start training at CrossFit JAX? Around Two months ago.

    Tell us about your sports & fitness background: Played college basketball as Center/Power Forward and played basketball in high school. Also, did CrossFit for 2-ish year in garage with my husband. I love running half marathons and ran my first marathon in Feb 2013 (the Donna).

    How did you first get exposed to CrossFit? My husband was really interested in CrossFit around 2008. Since then, we got our own garage equipment and have been working out there until joining CrossFit JAX.

    What was your first workout and how did it go? How did you feel after? I can’t remember. It felt great because my husband and I worked out in our garage. It felt good to know that I could “hang” with those that go to the gym. Working out in a gym is so much better then working out in your garage. You get expert training, have people around you to motivate you to go harder/faster and it’s a great place to make friends.

    Favorite Workout/Least Favorite Workout: I love squats, front squats, thrusters. I hate burpees and pullups.

    What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I can tell that I am getting better at CrossFit!

    What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? Well, when I joined the gym, I was around 2 months pregnant. Now, I am now over 17 weeks pregnant which is over 4 months pregnant. I am excited to continue working out and staying in shape during the whole pregnancy. I love getting negative feedback from women who think I shouldn’t work out or lift weights. It’s an opportunity for me to politely educate them in the reality of exercise during pregnancy.

    Please share with us any favorite CrossFit / CFJAX moments: I enjoy hanging out with other members outside of the gym. I was able to take photos at one of the open workouts in Jax and it was great cheering on other people from out gym.

    Any advice for people just getting started or new to CrossFit? I would suggest that they stick with it. It may be awkward and feel weird in the beginning, but it will get better!
  • LIZA HAS THE SPIRIT

    Our very own, Liza Kale, recently competed with her team at Rep Your Box 3 and most definitely repped CrossFit JAX to her utmost abilities AND THEN SOME!

    We couldn't be any more prouder for Liza, as she exceeded even her own expectations during the competition by achieving her FIRST EVER PULL UP!  To wit, that one of the workouts demanded a total of 100 pull ups yet she signed up and registered for it anyway.  I can't find a better definition for courage or determination.  Throughout the weekend, Liza demonstrated a no-quit & tenacious attitude that inspired many.  So much so, in fact, that she was awarded the "Spirit Of The Games" award for the entire weekend!

    We caught up with Liza after her experience and this is what she had to say:

    What does the Spirit Of The Games award mean to you? I can't even begin to describe what this means to me. I have a ton of emotions: elation, gratitude, accomplishment, happiness, disbelief.

    What made you decide to compete? After a few months of being back in the box consistently, doing a few of our wods RX, and feeling stronger, I told Katie that I wanted to compete.  When I looked at the standards, I thought, "I can do some of these...and the rest I think I can get before the comp." Then when I found out that my own coaches and closest friends were going to be my teammates, I couldn't say no!

    What did you learn from your experience?
    I learned that I have the most amazing group of coaches, friends and supporters that are honestly, unmatched. You can't find what we have anywhere else. I watched other teams interact over the weekend and all I can is that I'm lucky to be associated with our box and the group of athletes that I can call my friends. I learned that even though I think I'm prepared as can be, I'm really not. There's always the "what if" factor.  I learned that I'm really resilient and that I'm not a quitter. I also learned that I can be really hard on myself, and be my own worst critic, but also that some things don't need to be taken so seriously.

    What were your expectations coming in, realizing that some of the movements were going to be really challenging for you?
    I'm not sure if I really had any expectations... I know that my mindset was that I was going to try my hardest, do my absolute best, and hope that the rest would fall into place. I knew that I had to be prepared for some successes and some failures.

    Congratulations on a great weekend, Liza!

  • MARLEENE LERMAN

     

    Hometown:
    Fort Lauderdale, FL

    Age: 32
    When did you first start training at CrossFit JAX?
    September 2013

    Tell us about your sports & fitness background:
    Always been active from as long as I can remember. Use to play basketball in high school and a bit in college. After graduation, I started doing Dragon Boat Racing down in South Florida. I can remember going to the gym since freshman year of college.

    How did you first get exposed to CrossFit?
    My best friend from college dropped out of engineering to open up her own CrossFit Box in Texas (CrossFit Rockwall) in 2007. I never got "re-introduced" to it until last summer when I made a new friend who was hooked on CrossFit. With wanting to mix open my normal workout routine, I decided to try it out and give it a shot shortly afterwards.

    What was your first workout and how did it go? How did you feel after?
    I can't remember the exact specifics but I know it was some series of power cleans. I felt awkward since I've never done this type of lifting before, but definitely felt like I could have lifted a heavier weight.

    Favorite Workout/Least Favorite Workout:
    Favorite: Power cleans (maybe since it was my first ... always remember your first lol)
    Least: Thrusters suck on days when my knees are hurting ... same with box jumps! :-(

    What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
    Biggest change by far is my skin. This definitely is the most noticeable difference too. As far as I can remember, I struggled with bad skin and tried everything over the counter and prescription to help it out but nothing worked. It wasn't until I went on the Paleo Challenge that my skin miraculously got better!

    What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
    Helping my aging parents moving "heavy" stuff that I don't think is heavy anymore ... and usually doing it all by myself! Also, just an overall improvement on my well being has inspired others to make changes in their life by seeing me as a walking billboard.

    Please share with us any favorite CrossFit / CFJAX moments:
    After a hundred tries, I finally got up against the wall by myself while trying to do a handstand; winning the nutrition challenge unexpectedly; usually just coming is a great time and stress relief from every day life!

    Any advice for people just getting started or new to CrossFit?
    It's tough but worth it in the end! Taking it slow will still get you further than you expected.

  • LINDSEY MURGALLIS


    Hometown: Templeton, California

    Age: 23

    When did you start at CrossFit JAX?
    I did my first ‘drop in’ in January of this year and I officially started taking classes in the first week of February I believe.

    Tell us about your sports & fitness background:
    I did gymnastics when I was really young. I played softball in Jr. High. I did Cheerleading in Jr. High and High School and volleyball in High school. I’ve done a handful of ‘fun run’ 5K’s, I really enjoy doing them & I am aiming for Tough Mudder in 2015.

    How did you first get exposed to CrossFit?
    I’ve read a lot about it because a lot of friends would post stuff about it online. I never thought of actually trying it myself but I remember thinking, “Wow! These chicks are badass!!” My friend Will introduced me to CrossFit while I was stationed over in Bahrain. He used to talk about it all the time and it got me want to actually try it. We started going to a box called Nomad Fitness, run by Coach Kristina (A Navy Wife). Then I would get excited about what my body could do and I wanted to share it with every one and I started bringing friends with me. The more I did the more motivated and excited I became.

    What was your first workout and how did it go?
    My first WOD ever was Fran (that bitch) after I completed a 3 hour fundamentals class. I felt like jello and I definitely felt it the next day…well the next few days. But after that, I never looked back. My first WOD at CFJAX was ‘JT’. It went pretty well, I definitely had to modify some things. And I was pretty tired afterwards. I had taken about 3 weeks off at that point & I felt a lot of my progress had been lost. ‘JT’ put me in my place! Haha

    Favorite Workout/Least Favorite Workout:
    I absolutely LOVE cleans, dead lifts & KB swings. I can’t stand thrusters, burpees & wallballs.

    What sort of changes have you seen?
    I have noticed a lot of muscle gain (my tri’s are coming in!!!) I have less cellulite on my wonder thighs (I can’t believe I just said that lol). My stomach has gotten much smaller. My back is getting more toned. My strength has gotten incredible, I usually surprise myself. I am able to do much more than before and my energy level has increased a lot. I have been eating healthy & clean for a while now, but since I started CrossFit I have been much more conscious of it and strict. I still have my cheat days every now and then but it’s not a regular thing.

    Any changes in your life since starting CrossFit?
    I have become a bit of a fitness nut since I started CrossFit. I truly believe CrossFit is a lifestyle. It has kind of taken over. I love sharing my progress and battle wounds (Those double under whips though!!). I make healthier choices in all aspects of my life and my focus has changed from wanting to get ‘skinny’ to wanting to get ‘fit’. I LOVE food…never thought I’d pass up a greasy cheeseburger for some grilled chicken & asparagus until I thought about how many burpees I’d have to do to pay for that cheeseburger! Haha My whole mindset has changed since I decided to take on CrossFit; it has become my passion and I wouldn’t have it any other way.

    Please share with us any favorite moments:
    My favorite CrossFit JAX moment was actually this morning when I got a new PR on my max deadlift (220lbs). I couldn’t believe it! And also the day I did my drop in. One of the main things I love about CrossFit is how it’s like a family and the welcoming vibe. And CFJAX was no different; I fell in love with this Box that very first day. Every one made me feel so accepted right away & the coaches were awesome!

    Do you have any advice for people new to CrossFit?
    Push yourself!! You can always do just a little bit more, it doesn’t hurt that much more. Don’t get down on yourself if you don’t see the results you want right away, they will come! Just don’t give up.
  • DARYLE & LINDSEY BARNARD


    CrossFit JAX is excited to announce our new featured members.  That’s right, I said members, plural.  These two may have pending nuptials, but no ball and chain can hold them down!  Daryle Barnard and Lindsey Mansfield are a shining example of what dedication, hard work, and integrity look like. With the purchase of their new home and an approaching wedding, Daryle and Lindsey are on top of the world - and on top of their game.  I had the pleasure of picking their brains and realized that these two are some of CFJAX’s best kept secrets.  Quiet and seemingly in the background, they seem to pose no threat.   But watch out!  They have focus, maturity and guts that I bet you don’t know about! Both Daryle and Lindsey are Jacksonville natives.  Daryle is a financial advisor while Lindsey is a student pursuing a career as an Occupational Therapist Assistant.  Daryle joined CrossFit in January 2011 at the suggestion of a friend who got real results.  He later introduced Lindsey to CFJAX (as we tend to do with the ones we love!).  Let’s see what they had to say in our interview.

    CFJAX:  So Daryle & Lindsey, tell me a little about your athletic backgrounds…
    DB:  I really never did any organized sports growing up but in my 20’s my buds kind of turned me on to the gym, and I also started running races; mostly ½ marathons.
    LM:  I did all kinds of dancing for about 13 years; tap, jazz, ballet.  I was also a cheerleader and on the swim team for my school.  As an adult I dabbled in DanceTrance and random cardio workouts.
    CFJAX:  Lindsey, I recall seeing you at several Bring-A-Friend days before you ever signed up, why the delay?
    LM: (Laughing) Well, it certainly wasn’t because of the staff or members.  As a matter of fact, that was the thing that drew me in the most.  Everyone was SO nice and welcoming and encouraging.
    CFJAX:  Then what gives? Cough it up!?!
    LM:  I was SO nervous.  I just needed to get my head right.
    CFJAX:  Well I can definitely sympathize with you there as I am quite sure other members can.  But then you do the baseline workout at your intro and there was a change.  Tell me about it.
    LM:  Oh my gosh, I was so PUMPED! All I could think afterwards was “Lets do this!”.
    CFJAX:  That’s awesome and you can tell you still show up every day with a “let’s do this” attitude! Daryle, I hear you love double unders.  What is it about them that gets you going?
    DB:  First off, you are either way mistaken or are teasing me because I loathe double unders.  I will never forget my first WOD because those jokers were in the workout and I was so angry that I could not do them, that I bought my own rope and worked on them every day until I could!
    CFJAX:  Wow! That’s what I call determination to succeed! Well, now that we know what you don’t like in a WOD, care to tell us what your favorite WOD is?
    DB:  I’m kind of an odd ball, I prefer long workouts, 20 to 30 minutes I’d say.
    CFJAX:  An odd ball or an endurance athlete! Lindsey, what about you?
    LM:  I really love TABATA workouts or any kind of interval sprints!
    CFJAX:  Opposites really do attract! Love it! Something that is absolutely the same that I have noticed in both of you since you started CF, is how much your bodies have leaned out.  Tell me how you have accomplished this and also about any other changes you have noticed.
    LM:  My energy level has skyrocketed and my clothes are definitely too big now! Participation in the challenges have been key for us.  Really helped us to dial in our nutrition, which helps in our workouts too.  CF has given Daryle and I something to enjoy together and something to talk about and encourage each other with everyday.
    DB:  I totally agree.  We now have some goals we can work towards together and play sports and be competitive as adults, but not compete against each other.  My running has also greatly improved.  POSE running has changed my life and the POSErs program helped me to dial in my running and obtain new PR’s all the while feeling easier! I don’t hit “the wall” anymore.
    CFJAX:  That is great to hear.  Both of you have been so successful with the challenges, PR’s, skill enhancement and life in general. What advice do you have for new members here at CFJAX?
    LM:  Participate.  Have fun and listen to everything your coaches tell you. Most of all, be patient.
    DB:  I totally agree with the patience aspect.  Check your ego at the door and do what is best for you.  Be your own athlete!
  • ANTHONY GIOVANNETTI


    CrossFit JAX is excited to announce Anthony Giovannetti as our newest Featured Athlete!   From day one Anthony has continued to impress us with his dedication and enthusiasm.  Since joining CFJAX he has found a new love for fitness.  He finds himself working harder and faster than the day before every time he walks through the doors.  He’s not only been disciplined at the box, but also at home by being dialed in on his nutrition.  Recently, Anthony came in first place in our Zone Challenge, losing 16lbs in just 30 days!  His efforts has inspired his wife, Laura, to join the Hot Box after seeing his amazing results.  I sat down with Anthony to talk about his journey and how it’s affected his life.  If this doesn’t inspire you, I’m not sure what will!       

    How did you hear about CrossFit and what interested you about the program?
    • I have friends in different cities that are members of CrossFit gyms.  They were always talking about how they hated working late because they couldn’t go to the gym.  I couldn’t grasp it because I thought, “who wants to go to the gym?”  When I moved to Jacksonville, Laura and I were looking for a place to workout.  We had always been a part of the big globo gyms with the plush towels in the bathrooms, so that is what we were hoping to find.  We couldn’t find what we were looking for so I buckled down and Google’d CrossFit.  That is how I found CFJAX.
    I heard it took you a while before you joined.  When did you actually become a member and what were the driving factors?
    • Well, I scheduled an intro, and then canceled, then scheduled again, and canceled again. I must have done that at least 4 times.  When I finally came in and did my baseline workout, I threw up…a few times.  Never in my life had I pushed myself to the limit of throwing up in a workout.  I was a little intimidated at first, but also curious as to what kind of people work themselves out to they point of throwing up!  It took me another couple of weeks but I realized I needed a change so I finally joined in April of this year.
    Amazing!  So the baseline wasn’t the best experience for you, I can’t imagine what your first WOD was.  Do tell….
    •           My first WOD was Tillman.  It looked a lot worse than it ended up being.  The class was somewhat big and I was in the very back with DJ.  He helped me through the whole thing.  This is when I first realized that this wasn’t just a group of meat heads working out, but a community of people who are there to help and encourage each other.  It was really cool.
    So then what is your favorite WOD?  Lift?
    • -       I don’t really have a favorite, but I like the heavy days coupled with a short metcon. Also, the day that we worked on the split jerk was one of my favorite days.
    You started as a Silver member coming three days a week, but you have since upgraded to a Gold membership.  What was that progression, and when did you decide to be a Gold member?
    • -       I signed up for Silver initially because I knew that if I was paying for three times a week that I would come three times a week.  I had to get myself motivated.  I did that for the first 4 months.  Then one day I realized that some of the people I was chasing on the white board had their names up there more than mine.  They were coming in more frequently that I was and I couldn’t let that happen so I decided to upgrade to Gold.
    By the way, congratulations on winning the Zone challenge!  Was this the first time you decided to dial in on your nutrition, or were already working on it?
    • -       When I first signed up for CrossFit, I thought that the Paleo and Zone were nutty.  No way was I going to eat that way.  After about one month of feeling like I was going to puke after every workout, I knew it was time to change.  At first I decided to cut back on grains only.  Just by doing that I noticed some immediate results and I started to feel better.  Then when I saw that we were having a Zone challenge I knew I wanted to try it. During those 30 days I zoned, and 98% percent of the time it was paleo food.  I never imagined that by changing my diet it would change the way I feel, but it did, and now I feel better than I have ever felt. 
    This has been life changing for you!  Overall, how has it affected your life outside of CrossFit?
    • -       I feel better, look better, and I am generally happier than I have ever been.  My wife, Laura, has now joined and it’s something we can do together.  Not only that, but I love the community and am starting to make some friends outside of the gym.  It has made my life better all around.
    We love hearing that.  Okay, just a few more questions.  I would love to know what is going through your mind the moment before a WOD, when you hear 3,2,1….
    • -       I know I have to do it, and I do it.  I try not to get wrapped up in the anxiety. Sometimes I don’t want to come in after looking at the workout, but once I get to the gym I know it’s going to be fine.
    Last question:  you mentioned some people on the white board you were chasing?  Care to mention any names?
    • -       No, not yet.  Once I get into RX club then I will really start chasing some people…like maybe Caleb! 

  • MARCH 2011 - JON CREE


    When did you first become part of CrossFit JAX?
    I started around August or September of 2010. I heard about it through a buddy of mine from the SAR school, so I came and checked it out. I wanted to get into shape to do EOD for the Navy, and I immediately knew it was a good fit. Ironically enough that buddy of mine doesn’t even do it.


    What was your first WOD?
    I can’t remember what it was called, but it was kettlebell swings, wall ball shots and pull-ups. I started the WOD using prescribed weight, but that only lasted approximately 10 kettlebell swings. It took me about five minutes longer than everyone else, and it was only a four minute workout.


    What’s your favorite WOD?
    The first hero WOD that I ever completed as prescribed is a favorite. I can’t remember the name, but it was heavy power cleans, kettlebell swings and box jumps. I was pumped to have “Rx” next to my name.


    What is your least favorite WOD?
    Anything with overhead squats!!


    What is your favorite lift?
    Snatch.


    How do you choose which days to come to the box?
    I come every day that I don’t have duty. I’m in here every chance I get.


    How about your nutrition?
    Well, I did the “45 Days in the Cave” Paleo challenge in February, and I’m still on Paleo now. I have trouble gaining weight though, so I modify it a little bit. I don’t want to lose any more weight, so I eat more of some things. I have cheat days, but I can really feel it when I do, so it’s not too often. I just feel better when I’m on Paleo.


    How has CFJAX changed your life?
    I think it’s just made me more positive. Everyone here has such a positive attitude. I work on the ship and it can be a little depressing; everyone hates their job! So it’s nice to come here and be around people who are encouraging and supportive. It makes me do the best I can in the WODs, too.


    Who do you stalk on the whiteboard?
    Well, everyone really. But I usually look at Doug’s or Nate’s scores specifically. I look at Caleb’s too, but I’ve never come close to him. I like to see who has the highest or best score of the day.

  • FEB 2011 - CAVE PEOPLE


    On January 15 fifty athletes started a 45-day long journey with dreams of increased mental clarity, better sleep, fat loss, and better WODs. Would a month and a half of eating like our cave dwelling ancestors really be long enough to make a marked difference in athletic performance and body composition? For those at CFJAX that stayed strict in the cave, the answer is a resounding YES! 

    After 45 days without grains, dairy, sugar, artificial sweeteners, and any processed food, EVERYONE in the challenge saw a decrease in body fat percentage. Five athletes saw a decrease of at least 5%, with the winner losing 8%! As a testament to Paleo’s effect on EVERYONE, even the leanest athletes in the gym saw dramatic changes as well. Our second place overall finisher went from 11% body fat to 9%. 


    Massive changes in physique weren’t the only benefits bestowed upon the cave people after their 45 day challenge. Three WODs were tested before the start of the challenge and then retested upon completion. If you don’t think nutrition has an effect on something as simple as a mile run time, THINK AGAIN! All athletes improved their mile time, including an Ironman Triathlete. Twelve athletes saw a decrease of at least 5% with the top finisher knocking 26% off her time. 


    Sure, proper diet and nutrition can easily have a drastic effect on body fat and your mile time, but there’s no way it could increase strength, right? WRONG! Ten of our athletes PRed their one rep max shoulder press after the challenge! TEN! The top scorer in press improvement moved from 65lbs to 80lbs—a 23% increase! Maybe all those protein shakes and supplements they sell at the globo-gym aren’t really that necessary after all. 


    All said and done, maybe losing weight and gaining strength weren’t the most important things taken from the challenge. We heard a lot of talk throughout the gym about better sleep, clearer heads, and more energy during the 45 days. Did anyone learn anything about discipline and dedication? Did you cough up a few too many greenbacks into the Paleo Bucket? Either way, just remember the challenge didn’t end on March 1st; it’s still going on every day.

  • DEC 2010 - HARRY STRAYER


    When did you first become part of CFJAX?
    This is my second time around.  I joined about two years ago and did it for about three months and then I got on with the Fire Department.  I wasn’t able to commit 100% because of the rigors of the first year of training, so I waited around with CFJAX in the back of my mind until I was able to come back.  I came back to CFJAX in October of 2010.

    Who introduced you to CrossFit?
    I heard about it through the grapevine.  I knew a lot of firefighters, being a paramedic, and a lot of them were doing it.  After doing a lot of research online, a friend gave me a business card for CFJAX that had been sitting in his wallet for a couple of years and I made the call.

    What was your first WOD?
    Cindy.  I was sore for four or five days and ripping calluses off my hands even longer.  Lying on the floor wondering if I was really going keep doing this is a pretty great introduction to CrossFit. 

    What’s your favorite WOD?
    The Filthy Fifty.  You cover a lot of different movements and you really do have to have a strategy going into a WOD like that.  It brings in the mental side of CrossFit as well as the physical, and I really like that.


    Least favorite WOD?
    Fran.  Probably because it’s a sprint.  Five minutes can do horrible things to you.  If you’re not ready to puke after a workout like Fran, you didn’t go hard enough.

    Favorite Lift?
    Deadlift.  I really want to be able to Deadlift 2.5 times my bodyweight.  Right now I’m at 400, and with a goal bodyweight of 200, I want to be able to deadlift 500 this year.

    How do you choose which days you come to the box?  Do you cherry pick workouts?
    Being a firefighter, I’m not really able to “pick” which days I come, so no cherry-picking here.

    How about your nutrition?
    When I started at CFJAX I was just like every other person uneducated about proper nutrition.  I lived according to the food pyramid, eating a diet heavy in grains and low fat dairy.  I sat down with Chris and Meghan when I came back to CFJAX and they introduced me to Paleo.  Paleo has helped me change my body composition tremendously.  I’ve lost 25lbs in the two months I’ve been doing it.  It’s great having an awesome support system of friends at CFJAX that all have the same goals.

    How has CFJAX changed your life?
    It’s all about the people.  You meet and become friends with people from all different backgrounds and situations that you don’t know anything about, but they are all share the same goals for fitness.  It has also better prepared me for the demands of my job as a firefighter.  My perspective on my job has changed.  I don’t fear it anymore but I look at it as a challenge.

    Is it helpful/awesome to have a significant other that does CrossFit as well? What's dinner table convo like? 
    Yes, it is pretty awesome. When you take on CrossFit and commit to it you have to make some changes if you are going to do it 100%. Then one day you realize your life is structured around the WOD and nutrition and when you see your everyday friends they have no idea what you are talking about when you talk CrossFit. So naturally I started to try to surround myself with people that understood my life and got what I’m trying to accomplish. 
    When Amanda and I started dating we started, and still do try, to keep each other on track nutrition-wise and on the balance of WODs for me and her marathon training schedule. It is very awesome to have someone to talk to about how you feel about workouts, nutrition, and personal goals. Every day that I’m not at the fire station we eat together. Our conversations are mostly about everyday stuff I guess but we  do talk CrossFit a lot (mostly about Chrissy's nasty cut on her forehead from Nuclear Winter) but also about work and life.


    Who do you stalk on the whiteboard?
    Matt Rodgers.  He’s freaky strong.  I definitely check out his numbers on any heavy days.

  • NOV 2010 - LISA CORDY



    CFJAX wants to congratulate Lisa Cordy for being Athlete of the Month!   When we set up to meet with Lisa, who by the way just might be the busiest Mom, Teacher, Athlete, Soccer Game Chauffer, Wife & Dancer, we promised her our meeting would only take an hour!   We had a hard time staying on track because it was so exciting & empowering to hear her goals, successes & her accomplishments but we made it.   Lisa is very deserving of being Athlete of the Month due to her consistency, confidence, passion and  always being positive, encouraging, & committed! 

    When did you 1st become part of CFJAX?
    The last week of July or 1st week in August

    What or Who introduced you to CrossFit?
    Tracey Caywood.  She definitely changed my life by introducing me to CFJAX.  I knew her from Dance Trance, and I literally watched her transform after she began training at the Hot Box.  In July, I had a breakdown and was ready for something else.  Dance Trance had catapulted me into fitness and lost about 35 pounds from it, but still wanted something more.  A lot of people seem to live vicariously through their kids & their kids’ events and while that’s important, I wanted to have something of my own.  And I feel I have to set a good example (believe us Lisa, you are!).

    What was your 1st  CFJAX wod?
    FRAN (poor thing).  I did the foundations class, and this was my 1st official class. 

    What’s your favorite wod?
    Angie was probably my favorite b/c I had such a huge sense of accomplishment! 

    Least favorite wod?
    Workouts that have running included, especially 800m’s.  But since running is a weakness, I’ve signed up for the Rugged Maniac 5K with my husband, Scott.  (We also put the Mud Run in her sights too!!)

    What’s your favorite Lift?
    Deadlifts, (good girl!)  I PR’d at 170, and was really proud.

    So, what's it like on days that you know you’re coming to the box…  how do you pick what days you come?
    I log on at work to check sometimes. I come twice a week and do DT 2-3 Times a week, so there is no cherry picking for me!  Keeps it varied.  I definitely get more excited when I see things like “Angie” because of the high reps and knowing it will be a challenge.  I know the average person wouldn't even attempt to do this.  When I get there a little early and watch the class in session, I get nervous, like “how can I DO all this?” But I know that I can!

    Tell me about your nutrition?
    I do Paleo now.  I had a small breakdown at work. I tried Jenny Craig, and other “diets” and although I had success I knew they weren’t a “lifestyle.”  When I started paleo, someone accused me of being on another “fad diet”, and one of my friends had to stand up for me to say “Hey, she’s eating real food!!”.  I know now that real food is important, not the processed, pre-packaged foods.  I’ve lost another 13 pounds from eating Paleo and Scott is even dabbling in it now as well.  He’s very supportive, he lets me cook what I’m eating for him & the family.  If they feel they need something more, they make that after dinner.  Scott even may join CF when he’s done with school!

    How has CFJAX changed your life??
    I’ve noticed I have more energy, especially when I'm doing Dance Trance.  I used to get tired during of some of the high cardio classes.  Now it’s more excitement in the workouts!  It’s a whole different experience & I have a whole different confidence.  I feel like I get along better with fitness-minded people, and I can talk about this for hours.

    So, who do you stalk on the white board or on the CFJAX site?
    I don’t really compare, but I like to pace or keep up with Caroline & Amber. I have my own clock to overcome! 

  • OCT 2010 - MATT & AMBER ROGERS


    CFJAX wants to congratulate Matt and Amber Rogers for being Athletes of the Month for October 2010! This married couple is a perfect example of how CrossFit can not only change your life and lifestyle, but how it can bring your relationships closer by creating goals and holding each other accountable to those goals.  Their fire for CFJAX is so strong that our brief meeting over coffee turned into an exchange of big dreams, goals we have already met, and goals that are still in front of us, goals that WILL be met! Matt and Amber exemplify everything that CFJAX stands for: positive attitude, integrity, and maintaining the healthiest lifestyle possible.

    When did you 1st become part of CFJAX?
    -Matt: Sept 1, 2010
    -Amber: Sept 29, 2010

    What or Who introduced you to CrossFit?
    -Matt: I’ve been CrossFitting on and off since 2006, but never at a box.  I had a navy friend who kept trying to pull me into it, but I had the old typical football mindset- “ you need hours in the gym.. 20 min workouts are for _________”.  So finally navy dude talked me into a workout. 
                5 rounds
                400 m run
                135# Thrusters x15
    It was a main site wod.  I scaled the weight to 95#, puked in a trashcan, wanted to die, but was HOOKED!
     -Amber: We lived in Beaufort when we met, and Matt was CrossFitting, pulling workouts from the main site.  He introduced me to CF, and I incorporated the idea of “speed” into my own workouts, but I wasn’t doing the Olympic lifting.  We were honestly better at working out when we were apart, (deployments), because when we were together, all we wanted to do was just be around each other!

    How did you stumble upon CFJAX? 
    -Matt: First thing we did when we got orders was look up Jacksonville CrossFit on CrossFit.com.  Location was perfect, close to the house they were purchasing, close to base.  Also the website was pretty cool.  We scheduled an intro with Meg when we were here for our house hunt, and that was all it took!

    So, Matt started 1st, and Amber, you started 2nd.  How did he finally trick you into joining?
    Amber- I kind of let it be “Matt’s thing” for a while.  I was intimidated of course, and we’d always done better working out on our own.
    -Matt: And I didn’t want to shove it down her throat, but I always thought it would be cool to do together.
    -Amber: But I come and watch Fight Gone Bad, and I was IN!  I wanted to compete & be a part of it myself!

    What was your 1st  CFJAX WOD?
    -Matt: I don’t remember the specifics, but I thought it was going to be dumb because the foundations class was going to be “too easy”.  I was wrong!
    -Amber: Tabata Something Else.  My arms were swollen, really sore!

    What’s your favorite WOD?
    -Matt: FRAN.  (WHAT?!)
    -Amber: I don’t’ really have a favorite WOD yet, but I really like metcons.

    Least favorite WOD?
    -Matt: Murph.  The only time I’ve done it was in Iraq, with a 60 or 70# bulletproof vest on.  Took over an hour. 
    -Amber: again, I don’t really have a least favorite, but running is a weakness, so I don’t like any with running. 

    What’s your favorite & least favorite Oly Lift?
    -Matt: Clean is fave, least fav is Snatch
    -Amber: Power Clean is my fave, Snatch is least fave as well. 

    So, what does your day look like on days that you know you’re coming to the Box…  How do you feel right before 3-2-1, go?
    -Matt: when I used to do CF on my own, I would get butterflies, and always let the other guy go first, kind of delay starting.  Now, I go 1st, I’m early, and super pumped!
    -Amber: we go regularly Mon, Wed, and Fri.  I wake up, and immediately look at the site, while Matt’s checking it out on his phone, and we usually get excited together, or look at it and think “Oh Crap!”  It’s more of an excited nervous than before.  I used to love working out in the morning because at the end of the day, it was just time to come home and crash. I’ve never once thought to just go home and skip CrossFit.  I’ve never driven there dreading the workout. 

    What is something you are getting out of CFJAX?
    -Amber: we’re doing the Fight for Air 5k, 11/20.  Its Matt’s 1st 5k!

    So, you guys are the poster children for Paleo.. When did you start?  How is it going?
    -Matt: We started October 3, Sunday.  I’ve lost about 18lbs, and am still losing, but still gaining strength.  I definitely feel way better. 
    -Amber: I’ve maybe lost like 5lbs, but my clothes are fitting looser, and better, and its awesome.  We’re less bloated and we sleep much better.  The biggest change is we wake up 10 min before the alarm goes off.  Matt was a serial snoozer and would sometimes need 2 alarms.

    How has the Hot Box changed your life?
    -Matt: We go into our own zones when we are there, but we are fully supportive of each other.
    -Amber: It’s brought us closer.  We have common goals and something to share.  We’re both proud of each other and our accomplishments.  CFJAX is a great family.  People have to be open minded to try the different workouts, and it’s awesome to be with like-minded, OPEN minded people!

    So, who do you stalk on the white board or on the CFJAX site?
    -Matt: Caleb doesn’t know it yet, but we’re in a fierce competition.  I hope every day for bench press so I can post higher scores that him.  That dude crushes it!

    -Amber: refuses to give names to protect the innocent

  • SEP 2010 - JOEY PEREZ



    Joey Perez, a prior US Marine (not 'former' since any Marine will tell you - once a Marine, always a Marine!), who owns his own painting business, is CFJAXs September Athlete of the Month.  he is very dedicated to improving his ability each and every time he comes in to the Hot Box.  his discipline as a Marine has definitely carried over into his CrossFit training.  he knows his weaknesses and he's hell-bent on minimizing those as he maintains focus on his short & long term goals.  Joey strives for perfection and in pursuing excellence, which makes him very coachable.  we sat down with him recently to ask him of his training:

    When did you begin training at CFJAX?
    - July 29, 2010
    Do you remember what your first workout was?
    - Can't remember what my 1st one was, but I do remember my 1st hardest one was - Tillman.  the running sucked the most...the whole thing was pretty bad.
    How has CFJAX affected your everyday life?
    - This is the 1st time I have ever really committed to a fitness program.  Improving my eating habits has resulted in better health and physical changes.
    Do you have a favorite Olympic weightlifting (Oly lift)?
    - The clean & jerk.  My nemesis with barbell training is the deadlift.
    What is your favorite WOD, or workout of the day?
    - Anything that presents a challenge.  I look forward to the hard workouts more than any others, like Fran or FGB.
    What would be your least favorite?
    - Anything with running.  I do so much as a Marine that I'm sick of it.  I used to be a good runner, not so much anymore.
    What do you go through right before the workout starts?
    - It all starts when I get home from work which is usually about an hour before the WOD.  I have to psyche myself up.  I like to get to the box early and watch the previous group finish up.  That gives me motivation and a second wind.  I do get nervous, but I try to mentally prepare for it throughout the day.
    How important is nutrition to you and do you see improvement with your performance when you watch what you eat?
    - It is of major importance and it does impact my performance.  I won't get to where I want to be without proper nutrition.  It is super important to me right now because I remember how I felt before CrossFit.  I can feel changes with the right nutrition.
    What does your nutrition consist of?  Is it Zone, Paleo, both or other?
    - Right now, I'm Paleo.  Thinking about weighing and measuring Paleo in the near future.
    Who is the person you look for on the whiteboard or that you consider to be your best competition?
    - I don't really see it as a competition with him, but I look up to Aaron Powell.  We have that Marine connection and he has really helped me as a mentor, coaching tips and cues.

  • AUG 2010 - KAREN EDENFIELD


    CrossFit JAX congratulates Karen Edenfield for being the Athlete Of The Month this August 2010. Karen is one of the most consistent and dedicated members at the box. She is also one half of the CFJAX Edenfield Team, with her husband Harry being our 'resident expert' on everything having to do with the Concept 2 Rower. Together, they are one hell of a duo (even though they have never worked out together at the same time...but that's a different story!). A tough as nails kind of gal with always an excellent & positive attitude when she steps foot in the box, Karen is well deserving to be recognized as our Athlete Of The Month. We asked Karen a few questions about her training at CFJAX, from the first day she came in until her most recent workout and this is what she had to say:


    "I started at CFJAX at the beginning of the year but didn't get serious until around mid-February which is when I ran the Donna Deegan Breast Cancer half marathon.


    My first WOD consisted of sit ups, air squats and push ups for max effort in 2mins repeated for 3 rounds...or something like that. I was happy they were movements I could perform which gave me confidence.


    I've ran a few races around town, various 5K/15K/half marathons for many years and I've competed in sprint & Olympic distance triathlons as well. As a kid, I competed in waterskiing (slalom, tricks & jumps) and have won on the National level. I pretty much trained myself in those days, but with family/work obligations my training frequency would fall off. CrossFit meets my need for intense training, as well as fulfilling my competitive desire to improve on my PR's. I go on certain days and times to the box and everyone in my family knows that its my outlet and release. I go, get it done and feel better about life. Sooo, if I'm happy then everyone in the family is happy!


    My favorite lift is thrusters! Strange, I know. I also like deadlifts partly because it's one of my strongest lifts. But now all these young girls are passing me by! But I enjoy learning and improving my technique on all of them. I struggle with the snatch, but I will get it!


    I really enjoy the hero WOD, Murph (without the vest) and I like Fight Gone Bad too. My strength would have to be endurance. I also enjoy the rower. You would think I would be better at rowing, considering who I'm married to, but I do not take to private coaching/critique at home very calmly...plus, rowing is harder when your short!


    The last thing I want to see on a WOD, would be a long row, mainly because I have to learn how to pace myself. I can't do rope climbs or muscle ups either.


    I get 'that feeling' when I look on the website each day for the WOD! I get fired up if it's a workout I've done before. It makes me look up my previous times/scores to try and beat them. But after several months of training I am no longer nervous. I know I can finish the workout even if I have to scale it (and I hate to scale it!). But I still get 'that feeling' when I walk from the church parking lot to the doors of CFJAX.


    I participated in the recent Zoner's Challenge so I'm anxious to see the impact it will have. We usually eat fairly healthy but we do partake in an adult beverage every now and again.


    Zone is more my style. Our household has a problem with sweets. The zone really has curbed my sweet cravings. I am never hungry when I'm on the zone.


    I am in awe of everyone that walks through the doors at the box, especially the women! Being one of the older members I am just happy to finish the workouts. But I am very competitive and I do like comparing my times/scores to the other ladies. I only wish I had started CrossFit when I was younger. I encourage everyone to give it a try...I even wish my soon-to-be 13 year old daughter to join!

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