Our next session of CrossFit Kids starts up next week and runs for eight weeks (Sept 4 - Oct 27). You can choose for your child(ren) to go 1, 2, or 3 times per week. If you want to let them have a trial next week, sign them up and they can attend the first class for free to see if they like it. Just state in the comment area that they are coming in for a free trial. Come see what it is all about! Your child(ren) will have a blast while exercising! Click here to register.
I think many people at our gym today do not realize the amazing progress Anne has made over the last year. She is such an incredible athlete and the nicest person in the world. We are so happy she shared her CrossFit story for our blog.
Anne wrote, "Before I started CrossFit, I thought I was in pretty good shape; I'd played soccer from age 5 through college, and I had fallen in love with running, completing my first half-marathon about a month before joining FCCF. Looking back, my training was extremely one-dimensional. I'd never even picked up a barbell before starting CrossFit. Since starting Bootcamp and then CrossFit at FCCF, I've lost 15 pounds and become much more toned. I didn't do the measurements before I started CrossFit (and wish I had), but my best estimate is that my body fat percentage has dropped by about 10%. I've never felt better!"
How did you find out about CrossFit?
I first found out about CrossFit from a friend who was living and crossfitting in DC. He came to visit and just HAD to go to the gym so I visited FCCF with him. I decided to buy the bootcamp Groupon for FCCF shortly thereafter. Eventually I realized that my college soccer teammate (Michelle) did CrossFit at FCCF. She prompted me to actually use the Groupon...and then I was hooked! I started CrossFit in June of 2011, so I've been doing it for a little over a year. It has been the most challenging, inspiring, and rewarding year of my life!
What have you learned about yourself through this journey?
I have learned SO much about myself since starting CrossFit. I've learned that I can do things that I never in a million years thought I could do and that it's okay to try new things that I never would have tried before. I've realized that my genetics are not the sole determinant of my body shape, size, and composition. I've learned that I am so much stronger than I ever thought I'd be, and that even now I'm actually stronger than I think I am. I've learned that the FCCF building is not just a place that houses the equipment that makes me a fitter person - it encourages and facilities an amazing community that supports me both inside and outside of the gym. I've learned that it's okay to beat the guys. I've learned to eat well to work out better, not to work out to eat worse. I've learned to challenge myself even when I'm nervous. My self-confidence has developed in a whole new way thanks to FCCF and the people here. I've learned that this is a lifestyle and that this journey is not anywhere close to over.
What has been your greatest moment at CrossFit?
My greatest moment so far was competing at Dewitt in the Hammerhead Western NY competition. The WOD was a 20 minute AMRAP, and Team June Kids came from behind to beat the host team (and everyone else), taking first place! When Aaron started his run first (indicating that we had taken the lead) the entire sideline of FCCF supporters went crazy! Seeing and hearing them react was probably the best moment overall. The four of us stepping up onto the "podium" was pretty great, too. We have worked so hard to get to where we are, and it was great to be successful and prove ourselves.
I am so grateful to have found CrossFit, but more specifically to have found FCCF. Thanks to everyone who makes this such a wonderful, hugely important part of my life!
We are proud to say that Anne will be getting her CrossFit certification in a couple of weeks and will be a new trainer at FCCF! Go Anne! You inspire so many people around you daily!
I'm really proud to say that CrossFit has always embraced our men and women in uniform and they have chosen to honor many military heroes who gave their lives to keep our country safe. Yesterday, the WOD at FCCF was "Tillman", chosen by Blake for his birthday WOD. Every time we do a what CrossFit calls a "Hero WOD", I think about the fallen soldier for which the workout is named. There are a lot of criteria for having a Hero WOD named after a soldier and we all honor these soldiers when doing their WOD. The hero WODs are especially challenging and bring a lot of camaraderie to the gym when cheering others on to complete them. To Pat Tillman's family and to all the families of the other CrossFit heroes, we honor what your sons and daughters have done for our country.
The 100on100 Relay is a 100-mile team running relay race through the Heart of Vermont along scenic Route 100. Last weekend, members of Flower City CrossFit competed on three different teams. Team "Thing 2" (pictured above on left) were FCCF Members Alycia, Mike, Johan, Kari, Eric and Abby. Team "Thing 1" (pictured above in middle) were FCCF members Randy, Carolyn, and Kris, along with team members Andrea (The Fair Weather Runner), Janel, and Kyle. FCCF Member Morgan Howe was on the third team (pictured above on right). Each team consisted of six runners and each runner completed three legs of the race totaling between 15-18.7 miles per runner. For some of the FCCF members, this was the longest distance they had run in a race, so we are so proud of them. The course started at the Trapp Family Lodge and finished at the Okemo Mountain Resort. Everyone said this was an amazing experience and would do it again! Kudos for inspiring so many of us with your 100 miles of teamwork, running and what appeared to be a lot of fun!
On July 22,2012, siblings Kevin and Lindsay Morgan completed the Lake Placid Ironman! This race totals 140.6 miles, consisting of a 2.4-mile swim, 112-mile bike and 26.2-mile run. They trained in CrossFit classes at FCCF and had an additional coach, Jay Swift, who programmed CrossFit Endurance (CFE) workouts for them. Crossfit was a critical part of their training -- just as important as training for any of the three sports!
Lindsay reflected on her experience and wrote, "We cannot say enough about CFE. Kevin is a perfect example of why it works. He had a foot injury for most of the training months and then had a respiratory infection the weeks leading up to the Ironman. He had not been running for 4-5 months prior to the event and ran 13 miles, 1 time, about 3 weeks before. CFE makes you so strong that you cannot run for months and then do a marathon. I don't think many types of endurance training can emulate the strength that you get from crossfit.
The Ironman is a grueling day and as my first Ironman, I knew it would be hard but never expected it to be as hard as it was. The race started at 7:00 AM with the swim: 2,588 people all starting the swim at the same time. It is insane to say the least. There are people everywhere. Many compare it to being in a washing machine. We swam the entire swim together. We didn't swim hard because going out too fast can have a major impact on the rest of your day.
Then it was off to the 112-mile bike. There are a few hills at the beginning but then you have a 6-mile downhill followed by some good flats to pick up speed. It was a bit windy on some of the course but not too bad. The last 20 miles starts the climb back into town with the last 12 miles of the loop being the hardest hills. You just climb up and up and up until you get to town. Then you do another 56-mile loop to get you to 112 miles.
The race ends with the 26.2-mile marathon. After riding 112 miles, it is really tough and you feel like it is never going to end. The hills are at the end of each loop and some are short and steep. The crowd is incredible and motivates you to get up the hills.
The finish ends in the Olympic stadium and it is incredible. Although it may sound cliche, nothing compares to the finish of an Ironman. When you hear Mike Riley say, "You are an Ironman", you forget the hell that your body just went through and how much pain you are in. When you cross that line it is the most amazing feeling that you will ever experience."
Congrats to Lindsay and Kevin!!
By popular demand, starting September 4, we are adding many more CFE classes at FCCF (morning, noon, and evening). All the Ironman competitors at FCCF, along with many others who compete in running, swimming and biking events will tell you that the combination of CrossFit and CrossFit Endurance works!
FCCF Member Matt Buffan (in FCCF shirt) and FCCF CrossFit Trainer Bryan Adams (in red) competed in the Sodus Point Triathlon today. The triathlon starts with a swim in Lake Ontario, then a bike along the countryside, and a run through the residential streets of Sodus Point. This was Bryan's first triathlon. Congrats to Matt and Bryan!
Some of the Flower City CrossFit crew took on the Warrior Dash today at Windham Mountain in Windham, NY where 12 obstacles from hell awaited them along the 5K course. Congrats to Greg Drew, Sara Drew, Heather Forester, Jeff Zink, Mary Zink, Christine Kurtz and Kellie Buchanan! Way to go! These warriors were in great shape for running up a mountain, conquering obstacles, leaping fire, and crawling through the mud!
Today, CrossFit gyms around the nation and world united together hosting the “31Heroes” WOD. A brief description from their website (http://www.31heroes.com) is below.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
Flower City CrossFit raised $1,844 for this charity, which was the highest amount from a CrossFit B! Way to go FCCF members!
Mary always enjoyed running. It wasn’t until she saw a picture of herself from a local 10k race in 2010 (to the left) that she said “Woa, it is time to do something”. She started taking spin classes, hitting the treadmill and I even joined Weight Watchers at work. Weight began to drop, clothes were looser and she started to get excited about working out. After six months of cardio, the typical plateau occurred and she became frustrated again. She was working with some folks in HR at work and that’s when she met Jessica Cognata. Jess was talking about a Groupon she just purchased for Flower City CrossFit Bootcamp and was looking for someone to join her. Mary said she would give it a try! Jess and Mary had a meeting to plot out when they would be able to go to classes and made a promise to push one another no matter how much it sucked! They both did bootcamp and then joined CrossFit. Fast forward to today (July 2012 pictures below), one year after joining Flower City CrossFit. Mary says she is in the BEST shape of her life. She states:
'"One of the things I love most about CrossFit is that it keeps my body guessing all the time and it challenges me physically and mentally. It’s the intensity of the workouts that creates results. I’ve seen results on the scale (almost down 70lbs from that picture above), in the way my clothes fit (down 6 sizes!), my running times have improved, and most of all my attitude and confidence is great. Never in my life did I see myself flipping tires, participating in a Tough Mudder, or doing a pull up, but now I have! Not only have I felt better physically, CrossFit has helped me excel at work and has made me a better wife. My husband noticed how CrossFit had impacted my life and joined FCCF last November too. Together we follow a Paleo lifestyle and push and support one another at every workout, race, and event to be our very best.
It’s not all about the fitness either. The CrossFit community is by far like no other. What else would get me excited to wake up at 4am? The amazing coaching and the relationships developed is truly what make training fun and exciting. I’m surrounded by strong, beautiful, badass, positive people. It’s an honor to be a part of this community.
I want to give a huge THANK YOU to Jess for letting me join her, to Jeff and Laura for being the foundation of our gym, and to the trainers, members and my husband (the Jeffy) that encourage me and help me realize that nothing is impossible to accomplish.
CrossFit is that secret ingredient that has changed my life…and it feels AMAZING!"
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