Thank you to Teri for sharing her story with us. Her title for this success is "From Couch Potato to CrossFit!"
CrossFit is truly for anyone, I am proof. Before I started CrossFit, I hadn't done any physical activity for years. I was very good at being a couch potato. I was severely overweight, my self-esteem was gone and I didn't want to go anywhere or do anything. I was unhappy and had retreated from life. I hadn't realized HOW unhappy or how deep my retreat had taken me…..yet.
I decided to make big changes in my life and the first was to get healthy. I knew trying to accomplish this at home wasn't going to work for me. I needed to take a leap of faith and get out of my comfort zone. I wasn't very comfortable in my own skin anyway. I walked through the doors of Flower City CrossFit on November 8, 2012 for my free trial of their Bootcamp class.
To say I was in the worst possible shape ever would be an understatement. In that first class, I could barely do three burpees in a minute. I didn't even know what a burpee was before that night. I was supposed to jump rope and I thought, "I can at least do that." But when I got to that station of Bootcamp, I found I also could not do that. I was really in that bad of shape -- I could barely jump rope! I couldn't get close to parallel on an air squat. For lunges, I fell over sideways. Needless to say, I was a MESS... a hot sweaty MESS. When that first class was over, the trainer asked me how I felt. I said, "okay." That was all I could muster out of my mouth at the moment. He said to just keep coming back.
You would have thought after that disaster that I would have given up. But while I was sitting there at FCCF trying to regroup after that first class, I noticed this UNBELIEVABLE energy/vibe around me. It made me want to come back!
By the time I reached my car, I was already feeling muscle soreness and it felt as if I was having an asthma attack. I was exhausted, yet completely exhilarated! I hadn't felt that way in very long time. On my way home, I started to cry. I completely broke down. It had hit me... just how far I had removed myself from life. I realized how much I missed feeling alive. By the time I got home I knew this was the place for me. I signed up the next day for a month of Bootcamp classes and I haven’t looked back!
Before and after Bootcamp, I would see these amazing CrossFit classes in action and I thought to myself "WOW!" Even though I was beyond nervous, I transitioned into CrossFit one month after starting Bootcamp. My first CrossFit class was on December 10, 2012. I can’t remember what the WOD was but I sure remember how awkward and goofy I felt. I was waaaay out of my comfort zone. I still wasn't very good at anything but that didn't matter now. I knew to just keep coming back!
As of today, I have lost 64 pounds and 33.25 inches overall. Woooo Hoooo!!!! I have competed in a couple of the FCCF Food & Fitness challenges and I have learned so much. I am not the best CrossFitter in the gym, but I am very consistent about going (and I can do many WODs at the Rx level now). I am happier, healthier and stronger than I have ever been in my life. I can squat to full depth now. I don’t fall down too much anymore during a workout either -- only when I have to bail on a heavy back squat or overhead squat!
This has been such an incredible 12 month journey and I can’t WAIT to see what happens next! These words sum it up pretty darn good for me: “There’s a new wind blowin’ like I’ve never known, I'm breathin’ deeper than I’ve ever done and sure feels good to finally feel the way I do!!!” (from a country song… don't hate).
Flower City CrossFit is TRULY an amazing place. Jeff and Laura have created this incredible community of passionate/caring people. ALL of them want YOU to succeed! It’s hard to find words to express the deep gratitude I have for Jeff and Laura Rice and for the amazing community of trainers and athletes they have nurtured. I have seen over and over how they help change lives (emotionally and physically) and in some cases... save lives like mine! Get Some!
CrossFit Kids is for ages 4-17 years old and we divide the classes into multiple age-groups with different instructors. 4-year-olds must be able to interact in the class independently (but parents can watch from the side of the room). For more information about CrossFit Kids, read our general information page.
If you haven't tried CrossFit Kids, now is your chance! Our first week of this 8 week session will be a FREE TRIAL at both of our gyms:
* CrossFit Webster on Tuesday, Dec 3 from 6:30 - 7:30 pm (ages 4-11)
* Flower City CrossFit on Thursday, Dec 5 from 6:00 - 7:00 pm (ages 4-11)
* TEENS: CrossFit Webster on Tuesday, Dec 3 or Thursday, Dec 5 from 4:30 - 5:30 pm
* TEENS: Flower City CrossFit on Monday, Wed or Friday (Dec 2, 4, 6) from 3:00 - 4:00 pm
Tuesdays 6:30-7:30pm at CrossFit Webster ($75 total)
Thursdays 6:00-7:00pm at Flower City CrossFit ($75 total)
Tues & Thurs night at the two gyms ($125 total)
Tues/Thurs 4:30-5:30pm at CrossFit Webster ($150 total)
Mon/Wed/Friday 3-4pm at Flower City CrossFit ($225 total)
Trainer Jess McNabney
Here are our holiday hours for this week (see full weekly schedule here
: Regular morning & noon schedule. Evening Classes: 4 pm, 5 pm ,6 pm CrossFit and 7 pm Bootcamp
(Thanksgiving): 7 am CrossFit, 8 am Bootcamp, 9 am CrossFit November 29
: 7 am CrossFit, 8 am Bootcamp, 9 am CrossFit
Visitors welcome and are free!
We are very excited to announce that our team of 43 members found WON the Lurong Living National Paleo Challenge!
For 8 weeks, they competed in the challenge that combined clean eating (paleo), weekly scored workouts (10 total), goal tracking, monitoring body composition, video recap, before/after pics and more. Over 700 CrossFit Affiliates with over 10,000 athletes participated!
The founder of Lurong Living, Adam Greenberg, came to FCCF to award Marj Rinaldo (pictured below) with her prizes for winning the challenge as the top female!. The team did not know he was going to be there but Jeff asked them to assemble for a picture. After the presentation of Marj's prizes, he announced that the FCCF team WON the national challenge! The room erupted in cheers and high fives!
Some of our notable stats:
Everyone on our team except for 3 people finished in the top 10% of their division (and in the top 10% of their division within the Northeast).
We had the #1 finisher in the Northeast for every division we had represented (5 out of the 6 total divisions because we didn't have anyone in Women's Masters+). Here are our top top 10 finishers in their division for the Northeast:
- We had the #1, 2, 4, and 8 Men's Masters (Eric Hernady, Philip Fiacco, Korey Brown, and Stacey Tensley)
- We had the #1 for the Men's Masters + (Jeff Rice, who was also second overall for Men's Masters+)
- We had the #1, 2, 3, and 6 for Men's Open (Bob Hartman, Eric Henry, Tom Niles, and Adrian Lugo)
- We had the #1, 2, 3, and 4 for Women's Masters (Eileen Merges, Denise Thew, Danielle Feerick, and Lisa Peartree - They were numbers 3, 4, 6, and 7 overall for Women's Masters).
- We had the #1, 3, 7, and 8 for Women's Open (Marj Rinaldo (who was #1 overall too!), Katie Hollenbeck, Amanda Goldfischer, and Jess McNabney
We want to thank all of the sponsors for the amazing prizes. Thank you to Lurong Living for providing this great challenge. It was life-changing for many, challenging and full of inspirational moments at our gym.
Pictured below right are the fabulous masters (ages 40-49) who swept the top 4 spots in the women's division in the NE and were in the top 7 for masters women overall (US).
You can check out the Lurong announcement on their website by clicking here
Member Marj Rinaldo (top overall woman) and Adam Greenberg
Top 4 masters in the NE!
For Veteran's Day on Monday, we will have regularly scheduled class times and are participating in "WOD for Warriors" to support team RWB (Red, White and Blue). All veterans are invited to workout for free at our gym that day for this WOD.
About Team RWB: Team RWB is transforming the way that America supports its veterans when they return from combat. They are creating communities of veterans, their families, and American citizens that enjoy authentic interaction through physical and social activities and events all across the country.
For more information, visit the link below. http://www.wodforwarriors.com/index.php
Heat Schedule for Sunday
The Pink Bra Tour
will be here Sunday for Barbells for Boobs! To the left is our schedule of events if you want to stop by. Games Competitor Matt Hathcock will be in attendance!Flower City CrossFit, CrossFit Webster and Iron Core CrossFit have together raised over $39,000 for this charity. Save a pair, Save a life!
Ben, Dan, Mike K, Kris, and Mike R
Once again, FCCF members headed out last weekend to conquer the Megatransect
. It is a 26+ mile hike/trail run in Central Pennsylvania.
Competitors are "subjected to unrelenting climbs and down hills with total vertical gains over 5000 feet. Footing varies from soft peat to gravel to boulders as well as smooth stream stones and shallow water crossings. While most of the course is under the canopy of mature forest, some sections orient under the hot sun. This is especially true in the slow going boulder field sections."
Did they mention the snakes around those rocks?Congrats to our athletes who competed this year! A special shout out to Liz
Pfleghardt who was the 5th woman to finish in 6 hours and 17 minutes
. What makes this even more impressive is that she ran a marathon in Rochester just six days before! Jacob Chafik was the first FCCF male to finish with a time of 6 hours and 14 minutes and was closely followed by the pack pictured above-left.Congrats on completing a very difficult and challenging event!
Save the dates -- October 12-13! The Opening Event for the inaugural CAN AM Series will happen in Rochester New York, hosted by CrossFit Webster
! The series is going to occur over several months dotting back and forth from the American side of the border to the Canadian side. Teams
The pursuit of the Can Am Affiliate Cup is open to teams of 2 men and 2 women only. However, you do not have to be an affiliate team to compete in these events, nor to win the cup (unaffiliated would be your status if you are not all from one box). Teams will compete on SUNDAY ONLY. Individuals
– RX and Scaled.
RX Competitors should be able to complete CrossFit Main Site WOD’s as an RX individual, and Scaled will be for anybody who has CrossFit experience. Individuals will compete on SATURDAY ONLY.
This is your time, Teams and Individuals! If you want the CF Games next year, you better get your competition skills up! Register today at their website (click here)
For the latest info, LIKE their facebook page: https://www.facebook.com/GarageGames.CanAm