Archive for the ‘Uncategorized’ Category

Jehs press

1. Where did you grow up?

Richmond, VA

2. What is your athletic background?

Played softball in middle school if that counts. Then nothing until I got into rock climbing a few years ago.

3. How did you get started with CrossFit?

Word of mouth really. It peaked my interest for a while, but I really held off knowing how much it cost being a broke college student.

4. How long have you been at CrossFit 717?

I think I took the intro course back in August, maybe September of last year. So somewhere around 7+ months now.

5. What are your favorite exercises/WODs?

Snatches are probably my favorite thing to work on since I started. As much as I wish I had more of a tank to get through the cardio wods, I am psyched to start getting more into lifting since school’s almost over.

6. What exercises/WODs do you dislike?

Wall balls! I have no clue what it is, but I am spent after maybe ten reps. Toes to bar are also my current nemesis, but that’s because I have a weak core and eat sweets. My fault entirely.

7. What are you goals with regards to CrossFit and what accomplishments/PRs are you most proud of?

I was most proud once I got DU’s the day I tried 14.1, took me like five months to get more than two strung together! I was excited I made it through Isabel the second or third month I was at the gym. At the time my PR was maybe 110#, so making it through that (despite how ugly it was) made me happy. I would really like to work on consistency – be less concerned about PR’s, more concerned with my form.

Jehs yoga

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

Wandering the world, constantly exploring. Ideally, getting sponsored to rock climb wouldn’t be bad either, but by then I’ll be in my 30’s and it’s unlikely.

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

I went to high school in Richmond, VA- graduated in 2007. I was enrolled in community college my senior year of high school and took a few ethics/philosophy courses. I then went to VCU to study architecture. Couldn’t wrap my head around the idea of art school, so I quit after a year realizing it wasn’t for me. Now I am attending HACC Gettysburg, will be graduating next month with my RN.

10. What is your current occupation?

Full time student and part-time bartender/server at ABC.

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

My grandpa, he passed away a few years ago. (Luckily I got him tattooed on my arm before he passed….he couldn’t believe it!) I miss him more than I could begin to explain. Susan Sontag to discuss her life and views, and Immanuel Kant for him to further explain his theories to me.

I would force my favorite vegan general tsos tofu on them.

12. Who is your celebrity crush?

Chris Hemsworth, although I normally go for dark features. That being said, Penelope Cruz. She’s a babe.

13.  What is your favorite movie?

I would normally say a horror move, but Lucky Number Sleven is at the top of the list. Action, comedy, suspense, it’s great.

14.  What is your favorite thing about CrossFit 717?

The amount of genuine people I have met.

jehs halloween

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

Skyline R32, maybe the R34…I’ll import one, one day.


Grgis podium

1. Where did you grow up?

I was born in Pittsburgh and lived there until I was 11. Then my family moved to Southern York County.

2. What is your athletic background?

I was a competitive cheerleader in high school. I probably would have tried other sports, but I was always on two squads, which took up a lot of my time and conflicted with other practice schedules.  For people that laugh at the athletic part of cheerleading, just know that we did a lot of push-ups and runs while shouting our cheers to build endurance. When I was younger I was a flyer in stunts, but then switched to a base. As a base you throw people in the air- think a lot of thrusters!!!! Now think of doing Fran while shouting the whole time. Yep.

3. How did you get started with CrossFit?

I went to a strong man class with Sarah Adams. Her friend, Mike Jenkins L, was sharing a space with the guy from 13 stripes. He invited us to come to his box opening for a free intro class. It was KILLER, but too far away. So we found 717. Home ever since and a much better fit!

4. How long have you been at CrossFit 717?

The end of March will be 2 years.

5. What are your favorite exercises/WODs?

I really like technical movements like Olympic lifts and gymnastics movements. I love a good chipper!

6. What exercises/WODs do you dislike?

Anything running. I try to improve, but my body just doesn’t want to go faster!

grings OHL

7. What are you goals with regards to CrossFit and what accomplishments/PRs are you most proud of?

Just keep pushing myself! I was pretty pumped last year when I hit my bodyweight snatch, but getting a muscle up was definitely the biggest achievement. Though it looks easy, it is probably one of the most technical movements (especially for females) in my opinion. It took a lot of hard work and determination!

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

Taking care of a happy and healthy family.

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

Susquehannock High School, Shippensburg for undergrad, Temple for grad.

10. What is your current occupation?

Special Education Teacher

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

I would choose my grandfather that passed away from Alzheimer’s when I was in elementary school. I hear get stories from my family and I have a lot of questions about which ones are true. We would have medium rare filet, crab, veggies, and a bottle of wine.

12. Who is your celebrity crush?

Don’t have one. Celebrities are just people.

Grigs pull up

13.  What is your favorite movie?

Don’t have one. I love anything that will make me laugh!


The IFX: Finale and Wrap Up

Posted: March 21, 2014 in Uncategorized


I finished my 8 week fasting experiment and want to report my finding and results here.  In my opinion, it was ver successful for me and helped me achieve the goals I set for myself.

Weight:  182.  My body has seemed to normalize right around 182 now which would be a 5.7 lb. weight loss in 8 weeks.

Body Fat: 15.5% i think.  I haven’t gotten it checked in some time due to scheduling and trying to find time before I train but the mirror test still shows a leaner physique from when I started.

Training:  Throughout the entire fasting experiment, I never did any sort of Crossfit and always focused on weightlifting.  In those 8 weeks, my numbers got close to if not beat my old PRs from pre-injury back in September.  Here is an example:

Snatch – 8 kg post injury PR, only 5 kg off my lifetime best

Clean and Jerk – 8kg post injury PR, 2 kg off my lifetime best

Clean – lifetime PR

Front squat – equalled lifetime PR

To me, this is pretty incredible considering all of my training sessions were done fasted and most days I didn’t have any food until approximately 5.5 hrs after lifting.  Certainly not the results you would expect if you listen to the majority of the wisdom out there but sometimes you don’t know until you try it.

Diet: I stayed strict to my protocol the entire time and did not cheat once.  All of my meals were between 12-8 each day.  I ate “clean” throughout the week and had one cheat meal on Friday nights.  I think this helped because my body knew what to expect and got itself into a rhythm.  Even on days I felt hungry, I could still lift effectively and once the training started the hunger went away.

How I Feel:  Currently I am back to eating the same 4 meals a day but spread out throughout the day.  I eat roughly at 7, 11:30, 3, and 7:45.  So I get the same amount of calories as I did while fasting but just not in an 8 hr window.  I will be interested to see how this effects my lifts from here on out and if I feel any differently.  The one think I think may make a big difference is having a recovery meal right after my training session vs. not eating for 5.5 hrs like I did when fasting.  Time shall tell.

Wrap Up:  Overall, I feel that intermittent fasting in an effective way to lose excess weight/body fat while keeping and possibly gaining strength.  I personally have a hard time holding on to my gains when I cut calories so I was very surprised when my numbers continued to go up as the weight went down.

I would be very interested to see how this would have gone if I was an actual CrossFitter and did metabolic conditioning type workouts.  I would venture my weight and body fat loss would have been even greater.  I believe Scott Glem is doing this right now so we can see what kind of results he gets.  I am writing that 25% because you all can have a reference point through him and 75% because now that everyone knows, he will be less likely to cheat or bail on his diet.  He loves peer pressure.

I hope this log was helpful.  If you find yourself in a place where you want to make some physical changes and are wondering what type of diet you should try, I highly recommend giving this one a shot.  As always, if you have any questions you can find me at the box or drop me a note online.

The IFX: Week 6

Posted: February 28, 2014 in Experiment, Original, Uncategorized


Ok, so between work and coaching I haven’t been able to update this as much as I wanted to.  Good news is I have some interesting updates to share.

Weight:  180.6 .  Down another 1.5 lbs.  This morning’s 180.6 reading is again the lowest I have been so far. The weight is still coming off and I have even added in another meal to my rest days.

Body Fat: 15.5% (2 weeks ago).  Assuming Jamie’s reading from the end of Week 1 was accurate, This would bring me down about 2% from my starting point.  Not bad but I was hoping for more.  I have added some metabolic conditioning work in the my training now to see if that has any effect.  I do feel like I look leaner than that when I look in the mirror but the numbers don’t lie.

Training:  The PRs keep coming.  In the last week I have set all-time PRs in 3 exercises.  It is very hard to complain about that.  One of the new elements I have added is creatine.  I have had great success with creatine in the past and decided to take it because no matter what I am eating or not eating, my goal is to get stronger.  Creatine makes you stronger.  So I take it.

I have been doing a new style of training for me where I don’t stick to any specific programming but simply a rough template and train what I feel needs work.  Depending on how I feel, I will choose the exercises for that day.  For example, I will do power snatches from the blocks as the main exercise.  After that, I will do accessory work like snatch deadlifts, snatch deadlifts with a pause, and behind the neck snatch grip push presses.  These are all snatch related and help to build pure strength in the weak points.  I will only do one of the lifts (or their variations) per training session and no longer snatch and clean and jerk on the same day.  I feel this has greatly improved my overall strength and technique because I can focus on just that lift.  I plan on taking a deload week every 6-8 weeks depending on feel.

I have also added in metabolic conditioning to the week.  These go back and forth between Tabata intervals on the assault bike and 50 burpees for time.  For most of you this is a breeze but for an out of shape son of a bitch like me, it stings and stings badly.  The idea is to provide another stimulus for fat oxidation without dropping calories.

Diet: Nothing to report here as diet has continued to be consistent with previous entries.  I am still eating 4 times per day no matter if I train or not.

The cheat meals have all been at Red Robin.  I order the Royal Red Robin (burger with bacon and fried egg) with 2 patties and side of sweet potato fries.  After that, I go to Sweet Frog and load up a nice bowl of frozen yogurt with a ton of toppings.  I cant even imagine the calorie count for those two meals.

How I Feel:  Feeling better than ever.  Excessive hunger is a rarity now that my body has adjusted.  I continue to drink coffee in the mornings which helps a lot.  I haven’t had a single day where my training has been compromised due to energy levels which has shocked me to be honest.  Most workouts are an hour long but some go into the 2 hour mark.

I have decided that I am going to keep doing this until it starts to negatively effect my gains.  When that will happen is anyone’s guess.  Goal now is to keep cutting body fat, mainly because Deanne told me I look fat in my tights.

Until next week…

Beyond the Athlete: Kevin Catlin

Posted: February 17, 2014 in Uncategorized

Kevin goruck

1. Where did you grow up?

Etters, Pa.

2. What is your athletic background?

Usual kids sports, but ran pretty well in high school.

3. How did you get started with CrossFit?

I signed up for a GORUCK event and figured the best way to get ‘comfortable’ with getting my ass kicked, was to get my ass kicked. It was really more about getting myself out of my comfort zone and learning new things to keep me motivated.

4. How long have you been at CrossFit 717?

This March (2014) will be one year.

5. What are your favorite exercises/WODs?

Low weight/high rep endurance style with small ‘groups’ of repeating exercises; Helen, Fight gone bad, the Murph. Basically I am pretty weak with a decent motor. So really those are more in my comfort zone.

6. What exercises/WODs do you dislike?

Thrusters and wall balls, I feel like I will never be proficient and always feel smoked after only a few reps. The only WOD that I dread is the F word, I dare speak her name, but you know who I am talking about.

7. What are you goals with regards to CrossFit?

To be comfortable with heavier weights in WODs. I think I hold back for the fear of getting hurt. I had about two weeks off this fall and I almost went bat shit crazy.

kevin surf

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

The same as now. I am a pretty happy/content guy.

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

Went to Red land High school and dabbled at HACC. Most times spent smoking cigarettes and eating pizza in the student center. I am a shit student.

10. What is your current occupation?

I am a project manager for Heim electric. I am full time at the Hershey med center, managing their ever going construction projects. IT NEVER STOPS!

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

Jesus Christ, Hunter S. Thompson, and my Dad. I myself am not religious, but come on the dude inspired millions to do a whole bunch of things and continues to 2000 years later, that is some serious pull. Hunter S. Thompson because he is psycho badass who always shot from the hip and wasn’t scared of anything. My dad is pretty rad and would totally get a kick out of the experience.

Tacos and beers.

12. Who is your celebrity crush?

That’s tough…I really don’t know a girl that I have a crush on, maybe Olivia Wilde? She is pretty damn cute, yeah we will go with her.

13.  What is your favorite movie?

Shawshank Redemption. It’s got it all, love, loss, friendship, hardship, redemption, freedom. Plus it has old man Brooks in it, gets me every time.

14.  What is your favorite thing about CrossFit 717?

Smiling faces.

kevin ruck

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

1970’s Toyota Landcruiser. However a friend of mine borrowed a 2013 Ferrari 458 Modena and asked if I would like to go for a ride. I wasn’t too into it and I am not a car guy, after 2 minutes in that thing I think I was converted. He called it the ‘smile machine’ and he was right, you can’t help it. It must be a mixture of adrenaline and terror, but you CANT stop smiling, so maybe a fast sports car.

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

I love rock climbing, but am terrified of heights. Every foot higher is a conscious battle.

17. What kind of shampoo do you use?

I think its Nexus. Because my hair would be dirty.

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

Yeah, islands in the Caribbean, Jamaica, Dominican and our beloved neighbors to the north. I know it’s not out of the country, but Key West feels pretty removed and is an awesome place. I highly recommend it.

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


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

Anxiety with certain situations. I can start to stress about dumb shit.

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

Tres Hermanos in the burg, great authentic Mexican food (not the El Marachi type) and its BYOB.

kevin jump

22. 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 guess since Lori would have to stay with the kids, I would have to say my buddy Rocky, he rolls with the punches and is always smiling and saying funny stuff.

Paul Simon, Graceland it’s the total package.

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

I don’t think I have one. There are so many people that perform so many amazing things that to name one is pretty difficult. The types of people that inspire me are people with conviction. “Dishrags” turn me off. If you’re going to do something, do your best, and people will respect that.

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

Internet. The amount of information sharing we perform on a daily basis is unbelievable. This is good and bad, but 30 years ago if you wanted to see a donkey show you had to travel to Tijuana, now it’s from the comfort of you desk.

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

I am by default a Steelers guy, but by no means die hard.

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

Really like rock climbing, surfing, and Goruck events. If I had to drop all other activities in my life except one, I would stick with surfing. To me it is the greatest. All those corny surf dudes didn’t necessarily start out that way, but spending a lot of time in the ocean (especially early mornings or moon lit nights) will change you. If you haven’t tried, do it, once you really catch your first wave, you will be hooked!