CrossFit Tri-Cities

March Member of the Month:  Andrea Williams

This month’s member of the month has been with us since the beginning and is well versed in the trials and tribulations of our program.  Andrea Williams stood out, above and beyond as March’s Member of the Month!  It’s safe to say that Andrea and CrossFit Tri-Cities have a lot of “history” together.  We’ve been through many ups and downs but learned from each other in the process.  Back in December, we encouraged Andrea to attend the Whole9 Foundations of Nutrition seminar, to gain more of a grasp of nutrition, and it’s vital role in our health and performance.  What happened next shocked all of us … mostly her! She immediately took the Whole9 program on board, cleared out all the things hindering her progress, and committed to 30 days of complete immersion and compliance to the program.  Andrea became a more focused and driven athlete, her body composition has noticably changed, she smiles all the time, she has “abs” now, and she has become a HUGE pillar of our community representing how commitment leads to achievement.  Coaches, friends, and training partners alike, we are ALL very proud of her, and are anxious to see where her progress takes her next!  Not only do we tell her to keep up the great work, but we’ve even been asking her questions on things regarding nutrition!  Awesome, AWESOME job Andrea!

-Favorite skill: Sit ups.
-Most improved skill: Running.  This is a girl that couldn’t run 400m without stopping.  Last year I ran two 5k’s and committed to running 1 mile before every workout if the weather permits….However, I’m still chasing a senior citizen (Linda), so I’m not there yet.
-Favorite WOD: Angie.  I like this WOD because it really tracks progress in the basic skills.
-Least favorite WOD: Karen. I’m too short to be doing 150 wallballs.
-Favorite lift: I love the clean and jerk & snatch.  It’s always a work in progress.
-Least favorite lift: Deadlift.   I’ve got nothing else to say about it….
-Primary motivation in doing CF: CFTC is my sanity.  This is where I come to unwind with my friends 4-5 times a week. No matter how bad of a day I have had, I know when I walk out that door at the end of the night I’m going to feel better no matter what.   CFTC heals the mind and body, it has transformed me into a person who didn’t know who she really was into what she knows she wants to be.  In my life I am more confident, strong, determined and I don’t take sh*t from anyone anymore.
-Definition of success: “Those who want to succeed will find a way, those who don’t will find an excuse.”
-Long term goal for CrossFit, or outside of CrossFit: To have Mark tell me at least once in each O’Lifting class “Good job, now that was sexy.”  I wouldn’t mind possibly participating in a O’Lifting competition once or twice either….
-Three words that describe how you feel during/after a WOD: During – Nervous, excited, motivated.  After – That really depends on how I feel I performed that day…
-Favorite outcome of participating in CF (gaining friendships, strength, muscle, etc.?): I have gained many friendships from participating, some have stayed, some have gone.  However, as you all know I am extremely close with Linda and Gena.  If it were not for them encouraging me, brow beating me and loving me like they do I wouldn’t be where I am today.  I am truly grateful for their friendships.  Their friendship is a life long and is to be cherished.
For the coaches, I just want you guys to think what you do for me everyday – what an accomplishment!  Thanks to you all too!

STRENGTH/SKILL

Pullups:

-”Negatives” or “Forced Negatives”

-3 Reps x 5 Sets

CONDITIONING

“Randy”

-75 pound Power snatch, 75 reps for time.

This month’s Member of the Month goes to John Duffy!  John Duffy has maintained great attendance throughout the summer, continues to progress his skill sets, and is rountinely completing workouts with performances that are inspiring to the younger guys/gals.  It’s also important to mention that John’s commitment to a healthly, and busy, lifestyle outside of his work with us have led to over 30 pounds of fat loss!  We’re privileged to work with such a great guy, and we look forward to what the future brings for this dedicated student!

• -Favorite skill: I like them all; I’m still a work in progress on anything that requires skill.
• -Most improved skill: Clean
• -Favorite WOD: Performing “Linda” with my son, Dan.
• -Least favorite WOD: Anything with overhead squat.
• -Favorite lift: Dead-lift
• -Least favorite lift: Snatch
• -Primary motivation in doing CF: Worked out hard most of my life, and CrossFit was the natural next step when I discovered it.
• -Definition of success: Making it to Heaven.
• -Long term goal for CrossFit, or outside of CrossFit: Never stop improving workouts in life, and with God.
• -Three words that describe how you feel during/after a WOD: Not a worry, (stress free).
• -Favorite outcome of participating in CF (gaining friendships, strength, muscle, etc.?): Being taught about Paleo Nutrition, and the impact or change it has made to my life and workouts.

• -In John’s own words: “I am addicted to my workouts and hate to miss.  I have always worked out hard, but now hard and smart, with a purpose and noticeable improvement.  It reminds me a lot of my college wrestling days.  I talk about Crossfit and Paleo so much, people are beginning to avoid me.”

July’s member of the month has shown us all how time management, hard work, and consistentcy all come together to achieve the desired results.  Danae Fuqua goes above and beyond proving her commitment to not only bettering herself, but also to contributing to the lives of those around her.  Her consistency in showing up on a weekly basis, with a positive attitude, and a strong desire to learn, has caught the eyes of the coaching staff and the other members.  She’s never too tired, even after routinely finishing first in her workouts, to cheer on and encourage those working out with, and often chasing her.

-Favorite skill: Pull ups.

-Most improved skill: Snatch.

-Favorite WOD: “Angie”.

-Least favorite WOD: “JT”.

-Favorite lift: Push jerk.

-Least favorite lift: The Clean.

-Primary motivation in doing CF: Become stronger and stay fit after my gymnastics career was finished.

-Definition of success: Success is… accomplishing a goal you have set or a team has set by putting anything and everything into achieving it.

-Long term goal for CrossFit, or outside of CrossFit: Keep up with crossfit workouts while at college, and join a CrossFit near Mizzou if I like it.  A long term goal would be to maybe compete in a year or two at a sectional qualifier because I know it would be a great experience.

-Three words that describe how you feel during/after a WOD: Accomplished, fit, exhilarated.

-Favorite outcome of participating in CF (gaining friendships, strength, etc.?): There isn’t just one thing that makes the outcome of CrossFit awesome.  It’s the combination of the great coaches, community, self motivation, and brutal wods that make CrossFit the perfect place to be.

Great Job Danae!