Athlete of the Month for April
Shana- Medical Device Sales Rep
I’m a Manhattan transplant, medical device sales rep and misbehaved puppy owner. I only added fitness to my resume about 5 years ago when I decided to lose weight and get the body and life I really wanted and felt like I deserved. I love to travel, drink whiskey, eat sushi, and CROSSFIT.
What has changed since starting CrossFit?
First and foremost, my body- I’m leaner, stronger, and more toned than ever in my life. Also, my mindset about what I think I’m capable of achieving and my ability to put in hard work (physical and mental!) every single day.
What do you enjoy about CrossFit Federal Hill?
I love the consistency of the programming, the friendly supportive atmosphere, the cool coaches (who give great tips) and all my Crossfit friends who suffer through workouts with me and give me motivation to improve.
How has CrossFit effected your life outside the gym?
Here in Baltimore it has given me a community, thank God, because I was feeling a little lost at first. Now, I have good friends to grab drinks with, go for a hike, girls dinners 🙂 I also feel more confident in my own strength… I have a stronger attitude in general because I see what not only myself, but the people I’m surrounded by everyday can achieve. I just moved into a new apartment and didn’t hire movers (for the first time ever) because I was like, “I got this!”
Favorite movement?
Double unders and rowing because I literally feel sick, but I see my improvement and that’s what it’s all about.
Least favorite movement?
Squat snatch… Ughhhh
Any advice for people who are just getting started at CFH?
For me, I was scared and intimidated BIG TIME, but I’ve found success by showing up everyday ready to work. I know that if I give it my all for one hour a day, I can live the life I want to live (fit, healthy, happy with my body). Don’t get me wrong, I have bad days, but I still show up, hide in the back with my 55lb bar, and go through the motions… And more times than not by the end of class I’m feeling better.
I always say that the 10 minutes after Crossfit is the best time of my day, and I mean it. I feel strong, accomplished, and like if I have to suffer I’m happy it’s with my Crossfit friends.
Skill WOD
Spend 10 minutes working on Pistols- work ankle and hip mobility before starting
Beginner– hold the bottom of a pistol for 10 seconds or use a pole or a band.
Intermediate- Hold a plate, use a pole or a band or box to assist.
Advanced– complete five sets of 10 reps alternating legs.
(Pistol Progression Part 1- with Carl P)
WOD
20 Burpees
20 Hanging Squat Snatch
40 Pull Ups
20 Hanging Squat Snatch
20 Burpees
-For Time-
Fitness 95/65
RX 115/75
RX+ 135/95 (Sub 20 Bar Muscle Ups for Pull ups)
20 min Cap
**This was a CF.com WOD on April 9th**
John C showing depth and control in his Front Squat! John has been with us for about 2 years and he still consistently improving his fitness. A great example of consistency!