Archive for January, 2014

Next up is Lauren Salerno (nee: Frankford).  I can remember Lauren’s first week at the old location.  To say she has come a long way is an understatement.  Even up until recently, Lauren admittedly had a hard time with pull ups and push ups.  Just 3 weeks ago I saw her knock out 12 strict pull ups like it was nothing.  If she continues at this pace, the sky is the limit.

Sometimes, Lauren works out in the same 5:30 class that I do.  The difference is that after the workout I go home.  Lauren stays to do the endurance WOD at 6:30.  Furthermore, Lauren competed yesterday in the Nittany Bar Tour which just shows her amazing fitness level.

I know I am very interested in this BTA and I think others are as well.  Plus Deanne said she wouldn’t do hers unless Lauren’s was right after.

lauren dee

1. Where did you grow up? 

Harrisburg, PA

2. What is your athletic background?

Played youth sports growing up.  Ran XC and track and played soccer and basketball in high school (played soccer and ran track in the same season).  Played basketball and soccer (2x All American) at Gettysburg College.

3. How did you get started with CrossFit? 

I wanted to try it, but was scared of the “heavy weights” so I talked Deanne into trying it with me and we were hooked after Day 1!

4. How long have you been at CrossFit 717? 

My first regular CF class was the Monday after St Patrick’s Day in 2012.

5. What are your favorite exercises/WODs? 

For some reason I love to snatch!  Barbell or dumbbell snatches it doesn’t matter to me!  As for benchmark WODs…Helen would probably be my favorite.

6. What exercises/WODs do you dislike? 

I am not a big burpee fan (who is?!) and most days I could do without front squats and double unders.

7. What are your goals with regards to CrossFit? 

I want to continue to improve on my skills and get stronger every day, I enjoy the reward of improvement.  It’s also important to me that I am able to do everything that I ask of my players during their workouts.  It gives them a gauge of where they should be!

Lauren lunge

8. In your perfect world, what would you be doing in 10 years?

I would be on a beach with my husband, throwing Rosco’s wubba into the ocean after my WOD.

9. Where did you go to high school/college? 

Central Dauphin HS, Gettysburg College for undergrad, Millersville for my Master’s.

10. If you could eat dinner with 3 people past or present, who would you choose? Furthermore, what would you order for dinner?  

My father (who is deceased), my mother (can’t see my dad without my mom being there!) and Thurman Munson (dad’s favorite baseball player).  I would order crab cakes, sweet potato fries and brussel sprouts with bacon.

11. Who is your celebrity crush?

Ryan Dungey (Most people, except Chris Monasmith, probably don’t know him, but he is a motocross racer.  When I started dating my husband I had to find the cutest racer to cheer for so that I wouldn’t mind watching it on TV!)

12. What is your favorite movie?

Remember the Titans, loved the way the team came together!

13.  What is your favorite thing about CrossFit 717? 

Supportive community, awesome coaches…they must be doing something right to motivate me to get up at the crack of dawn every morning to punish my body!

14.  If you could have any car, what would you choose? 

Two door Jeep Wrangler…I don’t want anything fancy b/c my dog needs to be able to tag along!

Lauren row

15. Tell us something interesting about yourself that we would be surprised to know. 

In January of 2011 I was 40 pounds heavier and very unfit.

16. What kind of shampoo do you use? 

Whatever big bottles I can buy at Costco, it’s cheap!

17. Have you ever been out of the country? If so, where and what was your favorite place?

Yes…Portugal, Bermuda, England, Italy, Bahamas, Grand Caymans, Mexico, St. Lucia, Costa Rica, Canada…Italy was my favorite, traveled there with Dee and saw my brother who was studying abroad, food and wine were amazing and Florence was gorgeous.

18. What were your best and worst subjects in school? 

Worst subject was Philosophy, and best subjects were math and my health sciences classes.

19. What would you say is your worst personality trait and?

Well I have a lot of them so it’s hard to choose from…but I would have to say impatience.  When I want something I have a very hard time waiting for it so I usually find a way to get it on my own!

20. When/if you go out, where is your favorite place to go?

I don’t go out a lot, but if you’re talking dinner I am a big Chalit’s and Home231 fan.  If you’re talking drinks, probably Troegs!

21. You are banished to a deserted island for a month and can only bring one person (fictional or real) and one album with you.  Who do you bring and what album do you choose (keep in mind I said album, not song)? 

I would bring my friend Maria with me…we have been inseparable since 7th grade and she currently lives in Tampa so I don’t get to see her enough and when I do our visits are always too brief!  I would love to have a month of her all to myself, and I would probably bring the Thriller album.  We danced to Thriller in a flash mob at my wedding so it would remind me of one of the best days of my life!

Lauren clean

22. Who do you consider your role model or inspiration? 

Hands down it’s my mother…she is such a strong and caring woman, if I grow up to be half the person that she is I will have succeeded!

23. What do you feel is the most important invention in the past 100 years? 

The internet…you can get real time answers to any question that you have!  Remember the days of looking things up in the World Book Encyclopedia?!

24. What are your favorite sports teams (you can list all teams for all sports you are a fan of)?

I don’t have a team that I am die hard about, but I work at Lebanon Valley College so I enjoy supporting all of our sports teams!  And of course Women’s Soccer tops the list!

25. What are your hobbies and interests outside of the box? 

#1 is my dog, Rosco.  Beyond that I enjoy cooking (and eating)!  I have the best family and friends in the world so I really enjoy just hanging out with them (vacationing, playing games, cooking, you name it!).

The IFX: Week 1

Posted: January 24, 2014 in Uncategorized

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Weight: 185.8.  Down about 2 lbs. This has fluctuated all the way down to 184.4 after 2 rest days with lower than normal carbs so I attribute that to simple water manipulation.  My goal is to lose around 1lb per week which should mean most of what is lost is fat. Week one is always interesting when starting a new diet type so I expect to normalize more in week 2.

Body Fat: 17.15%.  Not sure how we I went up about 2% but this is sometimes what happens when using manual calipers.  Just a margin of error in that type of thing.  I will do it again next Thursday to see if this is just a one-off or if I really was fatter than I thought.  I don’t put too much concern into week to week fat measurements.  I really care about how my clothes fit, my lifts and the scale (only because I need to be in a certain weight class).  Now if we are a month in and I still show higher than the start, that would most likely be more accurate.

Training: This week has been more of the same where I have still been weightlifting along with the Smolov Jr. squat program.   Squats have been going very well and all sets have been relatively easy, even though I am on the last week of the program.  I expect the last two days of the program to be the most challenging but hope I can sustain the momentum I have had as of late.

Last Sunday I did sets of heavy cleans and was actually able to work up to a post injury PR and only 3 kilos off of my all time PR so I was really happy about that.  That new mark was also 3 kilos over my max effort the week before so it appears like I am still gaining strength.

Other than the squats and cleans, I have been pounding my body with a steady diet of heavy clean/snatch pulls and a ton of shoulder work.  Strict presses, Klokov presses, behind-the-neck push presses, lateral raises, etc. have all been trained with the goal of building and strengthening my shoulders to prepare them for when I start going overhead again with jerks and snatches in a week.  4-5 sets of 10 for all of these exercises.

Diet: Diet has been pretty much the same as last week so I will post it again here:

I have been sticking to my plan of eating four meals during days I train and three meals on rest days.  On days I do train, my first meal is one cup of oatmeal, two scoops of protein and a medium apple.  I then try to have another good carb at dinner like a small sweet potato.  For my last meal, I have the same thing each day.  It is a protein shake that has 2 scoops of protein, ½ banana, ¾ cup frozen berries, 1 tsp of almond butter and unsweetened almond milk.  Other than this, I always have a lean protein with either fruits or veggies and some good fats.  More carbs/less fats on days I train and more fats/less carbs on rest days.

For those asking, here a sample of what I eat on one of my training days:

Noon: 1 cup oats, 2 scoops protein powder, one medium apple

2 PM: 8 oz chicken, 1 Larabar, ½ cup almonds

5 PM: 8-10 oz of beef roast, 1 small sweet potato with cinnamon, 2 carrots, 1 cup applesause.

7:45 PM: Protein shake listed above

The one outlier is my wife and I went to Bonefish Grill on Saturday night and then to Sweet Frog after.  For dinner I chose a “healthy-for-restaurant-food” Thai shrimp and Ahi tuna with sesame seeds on the outside.  Sides included garlic mashed potatoes and jasmine rice.  A bit if a carb bomb but I did train earlier that day.

How I Feel: The hunger still hasn’t really been an issue.  There are times when I feel hungrier than others but nothing that generally distracts me. I find that I have a point in the morning where the hunger pangs shut off and I feel normal.  This is most likely not news to anyone but if you are busy doing something, noon comes pretty quickly.  Some people have told me that they have a hard time eating all of their meals in an 8 hour window but I don’t seem to have that issue.  I could definitely eat more if I needed to but don’t plan on doing this unless I start to lose strength.

Mentally, I feel good about starting a  new plan and sticking to it.  Then I read this and almost reconsidered.  But I snapped out of it and stayed strong.  I will see this through to see how it works (unless I start to get fatter and weaker on a consistent basis).

Today, I present to you with pride, a Beyond the Athlete like none other.  This is my first international interview and one I was most looking forward to.  Canada has produced superstars like Alanis Morissette, Bryan Adams, Alan Thicke, and Tom Greene.  But none of them can compare to one of our own.

You may have seen her around the box.  She typically lays waste to the 6:30 AM class but has been known to put in some extra running work with her gang of endurance misfits.  That gust of wind you feel in the parking lot as you get out of your car at 6:15? It’s most likely her, crushing a new 5K PR and moving so stealthily that the only thing you would notice is a faint odor of Tim Horton’s coffee (black, of course).  A woman with so much spandex I am not sure she owns street clothes, spandex she surely acquired at a great deal by being first in the door at Canadian Tire on Boxing Day.

Her infectious laugh can light up the room but don’t confuse that for weakness or you will be the next one on the whiteboard with a time slower than hers.  Don’t feel bad though, you didn’t have much of a chance in the first place.  If there is ever a day she is not first, it is because she took pity on your collective inferiority and decided to do some “technique work” as she calls it.  If you catch her looking at you at any time during the WOD, you can be sure she is thinking, “Do you even lift?”.

A source told me that she has to get her hair cut at one appointment and then colored two weeks later because her hair is so strong it’s not possible to do both in one sitting.  I have actually seen this with my own eyes.  The secret to this follicular vitality? No one knows for sure but some say it is the poutine.  Unlike the rest of the population where poutine is normally converted into fat stores, her body is able to synthesize it into a protective shell for her lustrous locks.

Legend has it that after a few glasses of wine she becomes a comedian, especially in the company of our CrossFit 717 women.  No word yet though if people laugh because she is funny or if they are afraid of what would happen if they didn’t.  Either way, this is something I really need to see.

This is Deanne DeJordy.

Dee Lauren

1. Where did you grow up?

St. Charles Sur La Richelieu (aka middle of no where), Quebec, Canada

We were the only English speaking family in town

2. What is your athletic background?

I grew up on a horse farm. Riding horses was my primary sport. In high school kids played multiple sports. I ran cross-country to get in shape for field hockey. When field hockey was over then basketball started and then track and field.

3. How did you get started with CrossFit?

At the time, I didn’t know what Crossfit was. Lauren asked me to come to a beginner class with her. And the rest is….

4. How long have you been at CrossFit 717?

March 2012 – Almost 2 years

5. What are your favorite exercises/WODs?

I am good at wrapping my brain around Chipper WODs. I would say any Chipper WOD would be my favorite.

6. What exercises/WODs do you dislike?

Hero WODs. No offense or disrespect to anyone, but I think the shear volume of them is too much.  It’s just not for me

Dee box

7. What are your goals with regards to CrossFit?

Interesting question. My goals change all the time. I would say that my one goal that is constant is to continue to improve.

8. In your perfect world, what would you be doing in 10 years?

I am a here and now kind of person, but hopefully spending the millions I won in the lottery.

9. Where did you go to high school/college?

Like all Canadians, I went to school in an Igloo where, to get there, I had to ride a sled pulled by 10 huskies.

10. If you could eat dinner with 3 people past or present, who would you choose and why?  Furthermore, what would you order for dinner? 

1) Salvador Dali – This dude was interesting. His paintings amaze me. Let’s face it, any guy who thought of making an Aphrodisiac Jacket… You have to have him at your party.

Jacket

2) The Pope (with the condition we cant talk about religion)– There is no doubt he would add some insightful conversation at the dinner table. I love anyone that keeps things simple.

3) The Vagrant – There is a guy that I have seen in Camp Hill for years now. He walks from, who knows where, through Camp Hill. Always wearing the same clothes no matter what the weather. Who knows where he comes from or what he does. I’ve seen him at the library a few times to. If he were willing I would probably offer up some new clothes and a shower before dinner. He has got to have a story.

Food = Food from various cultures served family style. Wine.

11. Who is your celebrity crush?

Ewwe. Celerity’s don’t impress me. I don’t have one.

12. What is your favorite movie and why?

Braveheart. William Wallace was a bad ass!

13. What is your favorite thing about CrossFit 717?

I like how the Box continues to evolve. They continue to change things up and if it doesn’t work they are not afraid to change it up again. We should all appreciate that aspect.

14.  If you could have any car, what would you choose?

As long as it runs.. I don’t care what kind of car I have.

Deanne clean

15. Tell us something interesting about yourself that we would be surprised to know.

I am strangely observant. In new places I know where all the Emergency exits are and my fastest escape route.

16. What kind of shampoo do you use and why?

I use the kind that cleans my hair.

17. Have you ever been out of the country? If so, where and what was your favorite place?

Canada (does that count?), Mexico, Italy, England. Europeans in general just know how to enjoy life and live! Florence, Italy would be my favorite place.

18. What were your best and worst subjects in school?

Does PE count? English was my best and Chemistry was my worst. That $%#@! Periodic Table kicked my ass.

19. What would you say is your worst personality trait and why?

Oh boy, I think I have a few. If I had to pick one, I would have to say my dry sense of humor. It gets me into trouble.

20. When/if you go out, where is your favorite place to go and why?

This isn’t really applicable to me. I don’t really go out. I like making a good meal at home and sharing it with good friends.

21. You are banished to a deserted island for a month and can only bring one person (fictional or real) and one album with you.  Who do you bring and what album do you choose (keep in mind I said album, not song)?

That all depends on how my dinner goes from question number 10. I would probably bring The Pope (religion rule would still apply). I would need a calming influence to get me through the 30 days. As for the Album, “Up To Here” by The Tragically Hip. Gotta love a good Canadian band!

Dee Mud

22. Who do you consider your role model or inspiration and why?

I think anyone who can get himself or herself healthy and in shape is an inspiration.  It’s a lot of work to get yourself out of that hole. My parents are the best role models. Their work ethic is phenomenal. I am so thankful they instilled those values to their kids.

23. What do you feel is the most important invention in the past 100 years and why?

Internet. Knowledge is power.

24. What are your favorite sports teams (you can list all teams for all sports you are a fan of)?

Soccer: Joel watches a lot of EPL so I get sucked in to that. US Men’s and Women’s National Team (Soccer).

25. What are your hobbies and interests outside of the box?

I enjoy travelling and experiencing other cultures (prekids this was more doable). Making good healthy meals.

Thanks Dee!  So far you are the person who doesn’t have a celebrity crush and provided one of your own pictures, both of which I appreciate.

The IFX: Starting Point

Posted: January 17, 2014 in Uncategorized

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Weight: 187.6

Body Fat: 15.37%

Training: So far this week I have still been weightlifting along with the Smolov Jr. squat program.   Tuesday morning (5:30) was my first workout since starting IF and I was worried about it because it was a 8×4 squat day.  But after my first two sets which were a mild struggle, my body seemed to kick into gear and the last 6 sets went just fine.  I have been drinking 10g of BCAAs before and after my workouts so time will tell if that really impacts my muscles and performance.  I have used them in the past during fasted cardio with success so I would imagine this will be the same.  Fingers crossed because I cant afford to get any weaker.

Wednesday (11:30) I did a combo of heavy snatch pulls, heavy snatch deadlifts, behind the neck shoulder presses and explosive glute ham raises.  Again, I didn’t feel like my workout suffered at all so I was pretty happy about that.

Diet: I have been sticking to my plan of eating four meals during days I train and three meals on rest days.  On days I do train, my first meal is one cup of oatmeal, two scoops of protein and a medium apple.  I then try to have another good carb at dinner like a small sweet potato.  For my last meal, I have the same thing each day.  It is a protein shake that has 2 scoops of protein, ½ banana, ¾ cup frozen berries, 1 tsp of almond butter and unsweetened almond milk.  Other than this, I always have a lean protein with either fruits or veggies and some good fats.  More carbs/less fats on days I train and more fats/less carbs on rest days.

How I Feel: So far, the hunger hasn’t really been an issue.  Today (Thursday) was kind of rough because my lovely daughter brought home a cold and that coupled with the hunger was pretty brutal.  I was staring at the clock just waiting for noon so I could shove my face.  But Monday through Wednesday was pretty easy. From what I read, this trend continues.  I am doing some traveling for work soon and in the past I would always stress about when I would have a chance to eat breakfast and what I would get.  It is a nice relief to not have to worry about that now.

Overall, this has been a good experience in the four short days I have been at it.  Coffee is a nice bonus in the morning on an empty stomach and BCAAs definitely help to curb hunger even though the entire drink is only 5 calories.  I am hoping next week’s weigh in will give some insight on how my body is responding so I can adjust my training or food intake if need be.

Beyond the Athlete: Kyle Walden

Posted: January 13, 2014 in Uncategorized

Ok gang, time to meet our next 717 athlete, Kyle Walden.  I have known Kyle for some time now and she is one of the morning regulars.  Kyle is a very hard worker who is always striving to improve her fitness.  It’s amazing to see her self-confidence and I know she motivates others through her hard work and passion.  Outside the gym, Kyle puts equal effort into her social life and is always up for a good party.  Just kidding.  Kind of.

kyle 1

1. Where did you grow up?

In Mechanicsburg – Upper Allen

2. What is your athletic background?

I’ve never considered myself an athlete. Growing up, I was active biking, hiking, and at the gym. I was a cheerleader when I was young, and tried ballet, swimming, and soccer – but didn’t stick to any of it.

3. How did you get started with CrossFit?

My friend, Bree, got me to try it. She had to meet me at the box for my first intro class – she knew I’d see everyone working out, and try to escape. It was intimidating!

4. How long have you been at CrossFit 717?

I took the beginner classes in October 2012.

5. What are your favorite exercises/WODs?

Deadlifts, squats, handstand push-ups, and cleans.

6. What exercises/WODs do you dislike?

Anything involving running more than 800m at a time, lunges, rowing, and wall balls!! Short people problems.

kyle 2

7. What are your goals with regards to CrossFit?

My main goal has consistently been to get/stay in shape, and be healthy. Since I’ve been doing CrossFit, my goals keep changing within the box. I love hitting new PR’s.

Also…. Double unders. I’d like to be able to do them, without looking like I’ve been assaulted.

8. In your perfect world, what would you be doing in 10 years?

I’d like to still be working in law enforcement, and taking care of a family.

I work closely with a few colleges/universities, and I’m considering teaching at the college level soon. That is definitely something I can see myself doing in the future.

9. Where did you go to high school/college?

I went to Mechanicsburg High School, West Virginia University for my undergraduate degree, and Temple University for my Masters.

10. If you could eat dinner with 3 people past or present, who would you choose?  Furthermore, what would you order for dinner? 

I would invite Jon Stewart, Steven Spielberg, and Beyonce.  Can you imagine the conversation that would take place?  Also – they are all pretty incredible… extremely successful and entertaining.

I’d get a filet, grilled shrimp – and a glass of Pinot Noir.

11. Who is your celebrity crush?

Adam Levine

12.  What is your favorite movie?

The Silence of the Lambs, and Old School.  Because they’re awesome movies.

kyle 3

13.  What is your favorite thing about CrossFit 717?

I love the community. I love working out with like-minded individuals, who support and encourage you, no matter what – in more aspects of your life than just lifting heavy weights.

This is also one of the few workouts/gyms, I have stayed committed to (and have no plans to stop), for so long. All of the constantly changing WOD’s and goals keep me coming back for more.

14.  If you could have any car, what would you choose?

Audi S8 or the S10 when it comes out!

15. Tell us something interesting about yourself that we would be surprised to know.

I published a paper with my Graduate school advisor – in the International Association of Law Enforcement Intelligence Analysts journal, in 2010.

16. What kind of shampoo do you use?

Currently using Biomega. It’s good for my hair, smells good, and I get a discount!

17. Have you ever been out of the country? If so, where and what was your favorite place?

I have been to Belgium, Germany, Austria, Switzerland, France, Italy, Canada, Bahamas, Jamaica, and the Dominican Republic.

While I’d go to the Caribbean any time – I think my favorite place was Austria. My parents took me to Europe with them twice, and both times in Austria were amazing. The history, people, and overall experiences were unforgettable.

18. What were your best and worst subjects in school?

Best: Math/English

Worst: History

kyle 4

19. What would you say is your worst personality trait?

I am extremely impatient. I like to get things done, and I hate waiting.

20. When/if you go out, where is your favorite place to go?

I like to go anywhere I am able to hang out with my friends, and laugh.

21. You are banished to a deserted island for a month and can only bring one person (fictional or real) and one album with you.  Who do you bring and what album do you choose (keep in mind I said album, not song)?

Bear Grylls, so I could survive. This is a good idea, because a helicopter will just come pick us up, as soon as things get too uncomfortable.

I listen to all types of music, except techno and Kesha. If I had to choose one album – I’d take the Beatles White Album, disk 1 – because I know I can listen to that over and over… and over.

22. Who do you consider your role model or inspiration?

My Grandpa was an amazing, extremely intelligent, and successful man. He cherished his family – and I hope to be half as successful in all aspects of my life, like he was.

23. What do you feel is the most important invention in the past 100 years?

Computers and the internet. Without those two things, my job would be almost impossible.

24. What are your favorite sports teams (you can list all teams for all sports you are a fan of)?

WVU Mountaineers

Philadelphia Phillies

Pittsburgh Penguins

I actually cheer for both the Eagles and the Steelers. Different conferences, is how I defend that. If I had to pick one… I’d choose the Steelers.

25. What are your hobbies and interests outside of the box?

If I’m not working – I am usually reading, playing/hiking with my dog, or hanging out with friends.