May Member of the Month:  Don MacCormack
Don began CrossFit early in the beginning of 2013. From the start he was a hard charger possessing a can do attitude, extreme athleticism and explosive speed.  Along the way he’s swiftly cleaned up technique, gained strength and conditioning and picked up on difficult skill tasks like Handstand Pushups, Rope Climbs, Double Unders, Pull-ups and Muscle Ups.

Since he started CrossFit, Don would hit his workout of the day, typically the 6pm classes, and began staying afterwards into the 7pm to watch, cheer on and encourage some of the advanced athletes during their workouts.  Finding motivation he quickly started putting in extra work after class with the advanced athletes to tackle his weaker movements which he was aware of.  This is a great example of someone who doesn’t avoid their weaknesses, is willing to put in more hard work every single day until he destroys that weakness, despite emptying the tank in his earlier class WOD.
To make this more clear, Don was fascinated with his coaches and some athletes doing Muscle Ups and more advanced movements.  He began working the muscle up transition drills, repetitively failing every day but got closer each day.  Never losing faith he would get a Muscle Up, after practice, failed attempts and frustrations it all clicked and Don got his first Muscle Up within a week.  So began the next challenge….linking multiple Muscle Ups together.  I challenged Don to stay after each night and before he could leave he must complete 5 Muscle Ups.  At first this was a challenge to Don but in no time he was linking all 5 together on top of adding weaknesses into the mix.  This is one of the many reasons Don is such a fantastic athlete.
This is more than just a gym membership to Don he treats this like a home, offering and staying to help the coaches clean up equipment, sweep up the box (grabbing the broom without even asking just because), testing trial WOD ideas, etc.

Some amazing feats Don has accomplished in his short time CrossFitting include: Gym record in “Karen” 150 Wall Balls 6:48 (previous time 14 min)
Gym record in Hero WOD “Whitten”
Multiple Unbroken Muscle Ups
Multiple Unbroken Pull-ups
Multiple Unbroken Double Unders
Bodyweight ninja who vastly excels in Air Squats, Burpees, Box Jumps etc

Don,
I wish more people were like you, you have the best attitude and energy when I see you I get excited because I know you know nothing less than 100% despite whatever it is we’re doing.  You do not hide from any movement or WOD and welcome any challenge and that is something I truly admire.  Your growth as a CrossFitter has been very fast, due to your discipline, dedication and mental strength.  You are rock solid between the ears my friend, watching you back squat your bodyweight for 50 unbroken reps because I told you I wanted 30 so you shot a little higher blew my mind.  You are a phenomenal human being, someone who I’m very glad I’ve grown close with and hot damn you’re a stud of an athlete.
-Coach Shawn

1) What got you into CrossFit?

I’ve played soccer and skied my whole life, I was looking to keep in shape without having to travel as far.  Many times I would have to travel to Albany to play soccer for an hour and head back. One weekend I was in Rochester visiting my brother and sister-in-law when I heard about CrossFit, I was curious so I looked

into it. I was excited to see a workout that encompassed core

training, muscle building and increased endurance without that boring

and stuffy gym feeling. When in the Fire Department Adam and I tossed

around the idea about trying it out, and here we are today…

2)What changes have you noticed since starting CrossFit?
I’ve noticed that I have gotten stronger and I feel better/happier when in work,

out in town, or home.

3)What do you enjoy most about RRCF?

I enjoy everything. It’s a great feeling to go to a place where each athlete is trying to help push you, it’s a great atmosphere. The WODs are great, not singling out one

person but designed to make one stronger. The coaches and 7:00pm crew,

it’s great knowing that someone is there that wants to see you make it

to the next level, get you there and then set the bar higher. Every piece is what

makes RRCF what it really is.

4)What do you find to be the biggest challenge with CrossFit?

I think the biggest challenge with CrossFit is it may be intimidating to some.

I think that some people assume the WODs are a little too tough or may

not think they can make it. If people can believe in themselves, they

can do it.

5)What is your favorite movement and why?

My favorite movement would have to be replaced by team WODs. I enjoy working competitively with someone to make us both stronger.

6)Anything you would like to add/say?

Keep your head up. If you can stay a little longer after completing a WOD to work on something of interest or a weakness, it can only benefit yourself. Push yourself

harder, the next time you get to the same WOD or a similar one, you

will be surprised on the results.

April Member of the Month: Salvador Mendoza

Motivation….

Find it daily. For yourself. For others.  Breathe and live a positive attitude.  Push the best out of yourself and then when you have go push your peers.  We all rely on each other more than we know. Get to know one another better and find out what drives us.

Fear….Fear of what? Fear of success? Fear of failure? Fear of not reaching your full potential?

It’s good to have fear going into a workout.  Address your fear, realize this will push you into realms you normally cannot tap into.  Do not be afraid to fail or reach a PR.  This is not a end all destination, it’s a lifetime journey.  There will be ups there will be downs-getting better every day is the goal.  Celebrate the small stuff, a 5# PR is just as important as a 20# PR.  On the other side-when you fall short realize that that’s normal and should keep you hungry for more but don’t beat yourself up over it.

Ethic, Standards and Integrity….

Don’t skimp range of motion, not go low enough in a squat, lose track of your reps, blame others for your performance or blame the music that is on…at the end of the day it’s you versus you.  If you lose count-start over.  If you didn’t go low enough-no rep yourself. Yes that’s miserable but you will get way more out of something holding yourself to a higher standard than taking short cuts.
Short cuts are for those who can’t hack the hard stuff and eventually get exposed. Do not be one of these people.

Respect. Your gym. Your coaches. Your peers.

Your coaches put in a lot of time and dedication into each and everyone of you, your workouts and the box. We live to give you a better life through a one hour session. We know what’s best for you.  Clean up after yourselves.  Clean up after each other. Put your weights back. If you spill chalk or a drink clean it up. Throw away cups, bottles, bandaids etc. This place is your home and a home to many, don’t ever get “too” comfortable to where you let yourself go.

Above all…have fun

Come in, smile, embrace whatever challenge is on the board and give it 100%.  You will leave better than when you walked in.  Set goals, small and long and attack them.  Always remember how far you’ve come not how far you have yet to go.  You’ve all made amazing strides in the right direction and need to pat yourself on the back.  We love each and everyone of you.  You are our family.

-Coach Shawn

Member of the month: Tracy “Nytro” Nytransky

Tracy aka “Nytro” has been a beloved member of Railroad CrossFit for 6 months and her evolution in this time is nothing short of amazing.  Nytro came to RRCF a Phys Ed teacher who’s baseline of fitness was already pretty good.  The combination of CrossFit, her competitive nature and natural athletic abilities started to ascend her fitness into new realms.  Nytro became one with the weights and her strength had sky rocketed.  She struggled in the beginning with her gymnastic skills but through her diligence and determination to become well rounded she has made a 180!  In her early days Nytro could not get upside down for Handstand, master the rope climb, get her mechanics together for double unders or have the strength for a pullup.  Today, Nytro’s  quite “gymnasty” repping out 15 Handstand pushup reps with 2 mats, climbs the 15ft rope like a little monkey, goes unbroken in Double Unders and and got her first kipping pullup (a big goal of hers!).

Everyone that knows Nytro knows her deal with Rope Climbs…late last year Nytro was in a workout climbing and reached fatigued and instead of relying on her technique and clamping her feet she tried to channel her spider man skills and dropped from over 10ft in the air hurting her foot on the landing.  Nytro was one-legged for awhile but what does she do? Continues to work through it, Rowing over 5,000 meters in one workout with one leg.  Continually showing up and working around her injury until healthy again.  It was here where I truly saw the heart of a champion in you Nytro.  We all face adversity daily and yours was more than most but to continue to stay positive, never bitch and moan about a thing and bust your ass….girl that is the make up of a warrior!  And I am glad to have you by my side!
(side note:  Once healthy again she came in and climbed and has gotten so strong and fit, Rope Climbs don’t even phase Nytro anymore!)

During our 30 day nutrition challenge we asked athletes to eat strict for 30 days to see the benefits in and out of the gym.  Inside the gym we saw Nytro’s performance go up even more honing in on her true potential.  Her physique began to change and over the course of 30 days she lost 6% bodyfat!
Tracy I mean this from the bottom of my heart- I am glad I’ve gotten to know you and have had a part in your life (as you have had in mine).  You set the bar high for all athletes (not only women) in the gym!  You walk in that door ready to give it your all everyday and you never hold back in a workout.  Your heart and drive is inspiring and is always a pleasure to watch you perform!  Never stop being who you are and realize we are just getting started on your fitness journey….
-Coach Shawn

Tracy “Nytro” Nytransky it has been a true pleasure to see you grow into the athlete you have become. From day one you have been a hard charger always giving it all you have and we can all see that it has paid off. Many athletes in the gym look up to you as they should your strength and determination has lead you to conquer fears (rope climbs) and hit new PR’s. Congratulations on the member of the month you truly deserve it.
-Coach Leon

Accomplishments:
Weight dropped since first day of CF:   15 lbs.

Went from teepee handstands to 15 HSPU with 2 abmats
Can FINALLY climb the rope without thinking I’m going to fall off

135 # Power Clean  (PR’d by 5 lbs today)

1 KIPPING PULL UP (yay)

Back Squat:  185 #

Clean and Jerk:  120#

Mile Run:  8:54

Push Press:  125

Deadlift:  245 #

500m row:  1:56 (but I think I can get that down)

Bench:  125 #

Front squat:  150 x 3

1. What got you into CrossFit?
I had heard a lot of people talking about Crossfit (specifically Mishanda Franklin and Bill Wrigley).  They were on my case and kept bugging me to get down to the box, check it out and see what it was all about.  I had gone to the gym before and had an idea of what I needed to do to keep myself in some kind of shape, but once I did the essentials class, I knew that crossfit was for me.
2. What changes have you noticed since starting CrossFit?

I’ve seen some major changes due to Crossfit.  FIrst of all, I can see my MUSCLES!!!!  I will admit that this is pretty darn cool.  I can see definition in every part of my body now and it’s great.  My strength gains have been great so far and that is also something that I’m really psyched about. When we did the paleo challenge, I will say I was a little apprehensive at first about giving up breads and pasta, but I’ve found that the way I eat really does affect the way I perform in the gym.  So far, I’ve been able to stick to the “clean eating” plan for the most part, but I’m not willing to give up beer!  I fit in all my clothes better now, and even had to buy smaller sized jeans!  WOOHOO!!!

3. What do you enjoy most about RRCF?
I think what i enjoy most about crossfit (besides the changes physically) are the people there.  The coaches are great (Shawn, Leon, And Mikey) and everyone makes you feel welcome right away.  I’ve met some great people that have already turned into friends and we are all there for each other during the workouts and even outside of the gym.  It’s a great atmosphere to be in and regardless of if you are the first one done with the WOD or the last, you know that you have the support of everyone in there.  Everyone is suffering through the workouts together, but it is a good suffering.  I also know that I would never work myself as hard on my own as I do at crossfit.  I like the fact that I don’t have to plan my workout.  I show up and do what I’m told.  Do I always like it?  No… but you better believe I’m going to do it regardless!  Not only b/c I have people telling me what to do, but also because if I look at the times/reps of people in the earlier workouts, it gives me something to strive for.  It doesn’t mean I have to beat those people, but at least it gives me some kind of a goal to reach for the WOD that day (but who am I kidding, I’m trying to tie or beat the earlier athletes too.. hahah)!!!

4. What do you find to be the biggest challenge with CrossFit?

I think the biggest challenge for me is that each movement takes practice and you really have to work hard to get some of the techniques down.  I like instant gratification.  I want to try a movement and be able to do it right away.  I am also very competetive and if someone else can do a movement, I want to be able to do it too!!!  For me right now though the biggest challenge is doing a pull-up.  That is the one exercise that I find myself geltting frustrated with.  The good thing is that I have a lot of supportive people there (coaches and fellow athletes) that are willing to help me reach my goals of eventually being able to string some kipping pull ups together.  I am still working on my form on a few of the exercises also (deadlift and Overhead squats), but that’s the reason I show up as many days as possible.  I’m working on getting my cardiovascular fitness up too, even though everytime I see running in the WOD I cringe!

5. What is your favorite movement and why?
My favorite movement is the power clean. Anytime I see that in the WOD I get fired up for that workout especially.   I like the explosiveness of the exercise and the fact that it is a big lift.  I also might like it b/c I can do it with a decent amount of weight.  It is one of those movements that makes me feel strong and powerful all at the same time.  I also will say I enjoy doing GHD’s because I can feel them the next day.  Not that I don’ t feel almost everything the next day, but those really put a hurting on me (in a good way)!  I’m also really starting to enjoy rope climbing!  And to all of you who know my history with the rope, this is a major accomplishment!!!!!!  I’m not afraid anymore when I see them in the workout.
6. Anything you would like to add/say?

Being a Physical Education teacher and coach,  I would really love to get some of my athletes down to crossfit.  I don’t think people really understand what we do down here.  It is a totally different kind of workout than anything I had ever experienced.  Every day I walk in, I am prepared for a challenge and I know I am going to give it everything I have for whatever workout we are doing.  I think it’s great that we have guys that are in fantastic shape and have a ton of knowledge coaching us and giving us pointers here and there on how to be better every day.   Its not about just getting it done that day, it’s really about getting it done, encouraging everyone else, and picking up your sweaty beat up body and getting ready to do it all over again the next day.  I’ve gone to the gym and quit a hundred times.  I think that’s an easy thing to do.  I don’t know if I can quit crossfit.  I don’t WANT to quit crossfit.  And I don’t care if people think I’m addicted to it, or that I “drank the kool aid”.   I did drink it, and it tastes DAMN GOOD!!!!!!!!!!!!!!  At this point in my life, I found something that I love doing and that is making positive changes in my life, who can argue with that?

February Member of the Month: Thomas Hans

January Member of the Month: Dan Hubble

Dan, or as we all call him “Hubbs,” is a friend of Jen Stack that decided to come to Railroad to try CrossFit on quite possibly one of the most difficult WOD days that I can recall: the 4th of July “The Force” WOD.  He put forth an extremely impressive performance for a first time CrossFitter and showed tremendous heart.  Ever since that WOD Hubbs was hooked to us just as we were hooked to Hubbs!

Along the way, we got to know this man extremely well… a law student, working full time and raising two amazing little girls that are his CrossFit cheerleaders; Eva and Winter.  Hubbs could supply us with a million reasons why he is too busy to come train but he never does.  He trains his hardest always pouring his heart (and SWEAT) out!  I’ve watched Hubbs grow and learn a lot about himself and how to handle situations better through CrossFit, whether that was through failing a movement or lacking a skill set or technique of the slightest.  Through bettering himself physically, it’s obvious CrossFit has helped Hubbs make mental gains as well.

Some impressive stats from Hubbs since his start:

Backsquat: 225# to 300#
Deadlift: 285# to 385#
Strict Press: 115# to 165#
Power Clean: 140# to 190#
Snatch: 105# to 145#
Bench: 185# to 230#
Broad Jump: 89″ to 94 1/2″
Unbroken Pull-ups: 0 to 16
Unbroken HSPU: 0 to 12 (w/ 1 mat)
Unbroken 53# KB Swings: Less than 10 to 80
…And some most recent stats…
500m row: 1:34
100 burpees: 6:14
1 mile run: 6:10 to 5:50
400m sprint: 1:08

Hubbs,

You have seen great gains as an athlete since you first walked in this past summer.  Though you may not realize it, you have changed Railroad as much as it has changed you.  It has been a true pleasure to see your transformation and the best is yet to come.  You are a great CrossFitter and an amazing friend.  Here’s to you my brother and all your success, Big Tuna loves ya!

-Coach Leon

Hubbs,

To see you grow not only as an athlete (a tremendous one at that), but as a person, has been extremely rewarding.  You leave all outside life at the door, come inside and put everything into your workout… I admire that.  You have a full plate but you still make time, no excuses.  I push you very hard only because I see the immense potential you are able to unlock daily.  You prove me right all of the time.  I am lucky to have gotten to know you so well and I look forward to seeing your future…. “endless possibilities, no boundaries, break all preconceived notions.”

-Coach Shawn

1. What got you into CrossFit?

I was aware of CrossFit for a number of years and at times surfed their web-site looking at their crazy WODs. Jenn Stack started talking to me about visiting RRCF back in May and June of 2012 and I kept telling her that CrossFit was “crazy.” At the beginning of 2012, I had started to get very serious with making fitness a lifestyle for me and had dropped a good 20 pounds by going to one of the local gyms. But, I wasn’t necessarily feeling challenged anymore by my normal routine and after all of Jenn’s heckling, I finally decided to come on July 4th. We did The Force and it was very difficult (even with me scaling it). Shawn, Leon & Nips were very encouraging and I decided to come back the next day…and the next…and the next…now I’m six months in and haven’t stopped coming.

Something I think RRCF offers that a lot of other gyms don’t is the flexibility to hit a small group training session with multiple times a day to choose from. I have a very busy schedule that seems to constantly change. Knowing that I can make a WOD at 7am, 10am, Noon, or between 4pm and 7pm makes getting to the gym much easier. Small classes at most other gyms happen one time a day, usually once a week. Not so at RRCF. So, for those of us who are crazy busy with life, having that kind of flexibility makes regular fitness much more achievable.

2. What changes have you noticed since starting CrossFit?
The biggest change is that I’ve put on close to 30 pounds of muscle. I came to RRCF weighing about 166 lbs, the lightest I had been since high school. I’m up over 190 lbs now, but my waist has decreased more than 2″. On top of that, I’ve seen some big changes in my strength and conditioning.

3. What do you enjoy most about RRCF?
There are a lot of things I enjoy at RRCF. Of course, the friends you make are amazing. Working out with someone multiple times a week over months at a time, you really get to know them. Many of you I see more often than my own family. So that kind of familiarity really breeds an environment where I’m able to be pushed harder than if I was with people that really didn’t know me.

On top of that, there are an incredible amount of life lessons one can learn at CrossFit. Every once and a while, Shawn, Leon or someone else will say something to me about my technique, effort, etc and I find the principal applies to other parts of my life. For example, a few months ago, I had just finished a back squat PR and I was walking around the gym fist bumping everyone. Leon came up to me, put his hand on my shoulder and said, “Hubbs, I’m all excited for you that you got that weight up, and I don’t want to burst your bubble, but that was a no-rep. You didn’t go below parallel.” That was tough for me to hear at first, but I learned an important lesson about evaluation and critique. I found that I tend to handle others’ evaluation or critique of my performance from a negative perspective, instead of welcoming their observations and putting their advice into practice. After that no-rep, I realized that I needed to mobilize more before a WOD so that I could properly perform the lifts. I also started asking the coaches to watch my lifts, to make sure that I was performing them correctly. It wasn’t long until that bled over into other parts of my life (particularly my job) and I became much more open to – and times initiated – critique of my job performance. That’s just one of a few really good life lessons I’ve learned at CrossFit. Shawn just taught me a great lesson about excuses not too long ago…so if you want to hear it, feel free to ask.

4. What do you find to be the biggest challenge with CrossFit?
I think all of us have what I’ve started to call “nemesis moves.” That lift or skill that just seems to keep evading us. For me it’s definitely cleans and double-unders. I used to really really struggle with handstand push-ups and kettlebells (now I just struggle), but I kept working at it and those two moves are much less challenging for me. What’s great is when I’m able to take the challenge of a move head on, keep working at it, and through persistence finally succeed at it. Along the way, there are a lot of lessons to be learned – not just in how to perform that move, but also in the mind-set it takes to overcome the challenge. Of course, someone could tell us about it, but the process of overcoming that challenge on our own is a much better teacher.

5. What is your favorite movement and why?
Favorite move…I don’t really have a favorite move. There are some things that are more in my “wheel house” than others, but pretty much everything we do at RRCF has a suck factor that takes the fun out of it (at least while you’re doing it). My least favorite move is the calf roll-out. If you haven’t been there to witness me undergoing such torture, you should. Just don’t bring children. I truly think I’d prefer water-boarding to getting my calves rolled out by Shawn or Leon.

6. Anything you would like to add/say?
I think for most of us, fitness is like trying to roll the proverbial stone up the hill. We push and push for a few weeks or a month and get a good bit of the way up, but then things happen, we step away from the stone, and it rolls back to the bottom of the hill. That’s the way it has always been for me. At some point over these first 6 months at RRCF (I don’t know when), I felt like I crested the hill and now have the “fitness stone” rolling downhill. Fitness is much easier for me to have in my daily schedule. But it’s the people, the challenge, and the availability of RRCF that helped me get there. I know a lot of us are busy, but the elements needed for us to achieve the fitness goals we want is at RRCF. Our coaches are amazing. Our fellow athletes are supportive. The times are flexible and available. It’s these things that create a necessary environment for success. We have a great gift in RRCF, our coaches, and our fellow athletes. I’m very thankful for the huge difference you all have made in my life and I look forward to seeing us all achieve greater things in the coming months & years.

December Member of the Month: Greg Johnson

In the 3 months Greg has made some astounding feats since coming to RRCF:

Important announcements:

**Sunday December 2nd- Intro to Nutrition class with Coach Shawn
There have been a lot of questions regarding nutrition and training and we will take time to cover a wide spectrum of topics as well as any questions.  Start time will be 10:30am

**Starting Monday Dec 3rd our class schedule will be broadening!

New schedule will be as follows:

Monday through Friday

7am (by request of 2 or more people the day before)

10am, 12pm, 4pm, 5pm, 6pm, 7pm (Advanced Class, need Coaches approval)

Saturday

11am-1pm

Sunday

12pm-2pm (Open gym)

Essentials classes will be moved to Saturday and Sunday at 9:30am or by special appointment.

**Starting January 1st we will be moving payment periods to the 1st or the 15th.  If you’ve been paying from the 1st to the 14th of the month you will be due the 1st of every month and if you’ve been paying the 15th or later you will be due the 15th of every month come January 1, 2013**

Any questions, comments, concerns feel free to get with Shawn or Leon

Get comfortable with the uncomfortable.  Know what is coming and run into that place and hang out there for awhile.  Push past what you thought you could withstand and find new realms.  Realize there are no limits, no boundaries.  Realize that what is coming is inevitable and like a warrior on the field of battle I will not go down without a fight.  It will hurt.  I know it will.  This is my body telling me I am alive and I am a fighter.  Nothing can break me.  I am a warrior. I will stay strong.  I will prove who I am.  I may slow but I will never wilt.  It doesn’t matter how scared I am or how bad I want to stop.  I will dig deep inside and will pull out everything I have.  For I have made a commitment.  A commitment to myself.  A commitment to battle.  I do not quit I do not surrender.  I smile when I get that feeling, that rush because my mind is ready to overcome what my body thinks it cannot.  I will keep moving.  I am a machine.  I am determined. I am unbreakable. I am ready.

November Member of the Month: Astrid Johanna Medina

Astrid came to Railroad back in January new to fitness but she was a natural, moving her body very well.  She always brought a positive energy that I loved being around everyday.  Astrid became one of my diehard athletes that would always be at 10am morning classes.  Her work ethic and great personality drew others around her right to her.  Astrid started out pretty good at the gymnastic movements and found struggle in the strength movements.  This wouldn’t stop or deter her as Astrid is a extremely determined individual and she continued to work very hard on her technique and pushed herself to get the best results.

Astrid’s journey with CrossFit is a remarkable one.  Astrid has a non stop positive attitude and a drive that cannot be contained.  She is one of the few people who do not look at the workout ahead of time and just does whatever is assigned and never cherry picks a workout.  She’s come so far in her strength gains and has become an extremely well rounded athlete with little weaknesses.  Astrid is constantly taking care of all of us at the gym whether that’s inside or outside of it, always lending a helping hand.  Astrid used to smoke a pack of cigarettes a day for 31 years and has recently quit that habit and is going 30 days strong.  Astrid is the first one to introduce herself and make new athletes feel comfortable to include my own mother who recently started CrossFit.  Astrid’s character not only shows  inside the box but it shines outside of it.  She’s a sweet, caring, truly genuine individual who will drop anything to be there for you despite her busy life (owning a cafe on Warren St).  I personally encountered this with Astrid when she drove me to and spent 4+ hours searching for my lost dog. Not to mention the countless hours searching on her own without me.

Astrid you are a special person, a “wild woman” as I call you!  I love your energy and spirit and how you always bring a great mood and smiles with you every morning/evening I see you.  I not only have met a tremendous athlete who’ve I watched grown immensely over the past 9 months but I’ve made a lifelong friend.  You mean a lot to me and I’m very glad you stumbled into our lives!  Wilddddd Womannn!!!!
-Coach Shawn

1. What got you into CrossFit?

Astrid:  A friend of mine Jules was coming into the cafe talking about this great new gym and said you should come.  After a few times of her nagging I said let me check since I have never been to a gym.  I didn’t know what they were like and and I never was interested but my curiosity  and size 10/12 pants got me to check it out.  And I loved it! Coach Shawn McQueen was great and the very next day I signed up and been going ever since (9 months).

2. What changes have you noticed since starting CrossFit?

Astrid: Well first my size 10/12 are now 4/5! And everyone notices a change and asks what I’ve been doing!  My energy is great now!  I feel very strong even with little things like carrying groceries in the house.  I always had a party night life kind of lifestyle and I have been smoke free for one month thanks to the encouragement from all my friends at CrossFit and all those close to me!
3.  What do you enjoy most about Railroad CrossFit?

I love that I don’t know what we are doing until I get there.  Everytime I come it is something different that really challenges me.  Who would know that I can climb a rope or lift 190lbs?  But what I really enjoy CrossFit is looking at the Coaches! Shawn McQueen and Leon Uptegrove have great bodies and there so handsome.

4.  What do you find to be the biggest challenge with CrossFit?

Before Crossfit I couldn’t run 50 ft I swear! Me run? Never!!  But everyday after my workout I run around the building (1/2 mile) as a cool down now.  I can run a mile in 7 minutes 25 sec non stop!  Quitting smoking has helped my breathing and I can’t wait to see what my new mile time will be cause I’m going to kick its ass!  I want my name on the board!! Bye bye Amity!

5.  What is your favorite movement and why?

What I like best is not so much a movement but the things that really test your endurance to keep going at CrossFit.  Like AMRAPs that include Burpees, Wall Balls, Sprints, Handstand Pushups, Squats and yes even Box Jumps!  Everyone knows I had many battles with that box!

6. Anything you would like to add?

Shawn and Leon devote their lives to this box and all of the people who go.  I have never seen people with patience and dedication like them.  They can repeat something 100 times until you “get it” and they don’t seem to mind and they don’t make you feel stupid either.  I started only going 3 days a week and now I go 5 days a week to the morning and the night.  I have made a lot of great friends at RRCF.  Everyone works together and is encouraging that nothing is impossible if you just keep going.  Just another easy day wild woman!