Let’s hear it for our September athlete of the month, the one and only Sean Henry
“Sean Henry aka Shy Shonnie. He’s a sneaky one! Sneaky good athlete….won our annual CFRX games this past year. But aside from that, he’s just Awesome, awesome part of our community! Doesn’t complain, just comes in and does work. At least when he’s not at the fire station.
Quick little “feat of strength” about Sean. 3 years ago at our CFRX games event we did 75 wall balls as the opening workout. Sean told me…I guess I gotta go unbroken or I’m out. So he (at 5 ft 6 or so) does 75 wall balls unbroken. Super impressive.” ~ Coach Kelly Levens
“Sean isn’t a loud and flamboyant kind of guy. He’ll walk through the doors quietly, set his gear down, sometimes park his bike, and he’ll chit-chat a little with a few folks before the class begins, and he’s laser focused on the task at hand. As a Firefighter and Paramedic, he may spend his days saving lives and helping those in need, but in the box, he’s a humble, silent assassin. He’s also quick to check his ego and listen to his body. If he’s feeling tired from working a shift with little to no rest, he’ll modify workout loads/reps so that he can still approach the WOD with the appropriate level of intensity.
He’s always someone that I’ve got to keep looking over my shoulder or keep in my sights during the CrossFit Games Open, in fact he gave me a real run for my money and beat me during this year’s “Fitness in Candler Park” post-Cf Open-gym competition. I’ve been working on my hand stand walks Sean… so watch out!
He’s a good dude, and a great reflection of the Firefighting And CrossFit RX community.” ~ Coach James
“Despite the fact that Sean is a man of few words I could think of several good ones to describe him – head down, hard working, positive, consistent, and flexible. Sean is a grassroots crossfitter who shows up, does the work, doesn’t complain, and is always willing to accommodate or adjust his workout for the needs of the class. A portrait of dependability, I can always depend on Sean as one of many reasons why I love Crossfit Rx.” ~Coach Jeremiah
1) How long have you been doing Crossfit? And how long have you been at Crossfit RX?
5 1/2 years, been at RX just over 2 years!
2) Why Crossfit?
I had been going to a regular gym but wanted something different. I liked that I didn’t have to come up with workouts anymore and they were different everyday.
3) What are some of your hobbies outside of the gym?
I like anything that keeps me moving. Biking, running, hiking, camping, music festivals, long walks in the beach haha
4) Favorite movement: finally getting a muscle up after many failed attempts
Least favorite: movement: getting whipped daily for months while trying to learn double unders
5) Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing.
muscle ups. My current goal is building strength.
6) Favorite food or meal: Anything on the grill
7) What is something people would be surprised to know about you?
8) Favorite piece of advice you’ve gotten in Crossfit?
don’t give up
Our amazing August athlete of the month is COACH AMY LEVENS!
It is hard for me to put into words just how much Amy has meant to not only our gym, but to me personally to get to have her involved with something that I love so much. She built our Ladies program and Masters program from scratch, and her passion for those 2 classes quickly became evident. I know it will be especially hard for her to leave those classes behind. You have been a monumental part of our gym and I have no doubt in my mind that we would not be the gym that we are today without you helping along the way. You will be missed more than you know and we wish you, Niko and Ruby all the best up in New Hampshire! ~Coach Kelly
It literally breaks my heart to know that Amy (and Ruby and Niko) are leaving our gym family. For so many years Amy has been a rock-solid leader, coach, CAThlete, festivity-planned, and all-around positive influence in our community…there is simply no way to repay her contribution to CrossFit RX. I know this is a great adventure for her and her family and am certain she will be Awesomely Successful wherever she may roam…and of course I’m hoping she roams back down here from time to time. Bon voyage Coach Amy and Fam! ~Coach Mike
So many words to describe Amy LKV. Badass mom, coach, and athlete, beautiful, strong, hilarious. She is all of that and more. I’ve never had a coach make me feel more welcome to just be me in a class. Goofy as hell. Rx Ladies has seriously been some of the best girlfriend get-togethers I’ve had over the past year. Amy makes you want to be there to workout. Because even when it’s 10 rounds of all the moves and 52 minutes and 45 seconds of pain, you still feel good because you’re with all your ladies and a coach that makes you laugh the whole way through. I wish I’d had many more workouts and laughs with Amy…Rx is losing a true gem. I’m secretly hoping she hates NH and will bring herself, Niko, and RubyLu back home to us. ~Coach Messina
Amy Kleinheksel, not to be confused with Amy Levens-Vandevoorde, is my favorite kitty ninja. I’m going to miss my Saturday coaching buddy. Team A-squared will forever be in my heart of hearts. Please come back soon so we can do tasteful naked acrobatics. ~Coach Gambow
Our beautiful bad ass July athlete of the month.. Miriam Andrews! She is fierce, and we love having her as part of our ladies class community.
“Miriam is a pain in the butt! Just Kidding 🙂 but for real I’ve never had a more loyal ladies class attendee who disapproved of my programming more, well that’s not exactly true Nesa has her share of complaints 🙂 she must just really love this group, she might just love them as much as I do. Miriam is the muscle and she inspires other ladies to put more color on their bars. Miriam always has a goal, she is knowledgeable, and experienced athlete. Did I mention she is creative, Miriam has some great ideas and she applies them when she is changing my workouts every single day! Miriam you are part of the club now, you have put up with our crazy jokes and other shenanigans. I appreciate your commitment and hard work! I will certainly miss you!” – Coach Amy L
“Miriam is one lady you don’t want to mess with! She is a fierce sprinter and throws around weight like it’s her job. Focused, dedicated and ready to work. I often look to her when picking my weight for the WOD and scale back because I know she is one serious bad a$$!” – Kayleen, former athlete of the month
1. How long have you been doing crossfit, and how long have you been at RX?
Crossfit since 2012 and I’ve been at RX since March 2017
2. Why crossfit?
I get bored very easily and I like the variety and challenge of crossfit
3. What are some hobbies outside of the gym?
I love to travel and shop. I’m a pretty decent pool player but I hate to lose 🙂
4. Favorite and least favorite movements?
Love ketllebell and sled work, not a fan of high rep burpees or pullups
5. Name one thing you’ve accomplished in crossfit, and one current goal you are chasing.
When I completed my first rope climb I jumped up and down and screamed like Oprah gave me a new car!!! I would like to overall increase my endurance and maybe run a 2 minute 400 meter run
6. Favorite food or meal.
I love food!!! I’m never going to say no to well made Mac and Cheese
7. What is one thing people would be surprised to know about you?
I lived in Iran for 3 years before I started school
8. Favorite piece of advice you’ve gotten in crossfit?
Work at your own pace and don’t compare yourself to others
A little fashionably late, but let’s introduce our Athlete of the Month for June, Clay Horste!
“Love having Clay in class! He’s made a pretty remarkable amount of progress in a pretty short amount of time. Diligent, hard working and great attitude. Also probably the most interesting guy in class. Knows a little bit about pretty much everything….changing clutches, racing cars, bitcoin mining and now Crossfit.” Coach Kelly Levens
“Clay is a very enthusiastic member, a joy to have in class! He comes in and pushes to get better every workout.
He is also a car enthusiast. He races a cayman that he works on. I’m excited to see him keep progressing as an athlete! A well deserved athlete of the month!”– Coach Guy
1) How long have you being doing crossfit and when did you start at RX?
I started Crossfitting about 4 years ago. I have been at RX since last summer.
2) Why crossfit?
Cool story Bro: I started at my current company almost 8 years ago now. The company primarily
puts on events for high tech companies. They did something out of their norm not long before I got there and put on the Crossfit Games. So, everyone was talking about Crossfit. Me? I was naah, I’m a cyclist. But after a few years, I wanted something more. I liked the idea of plyometrics and kettle bells, so I gave Crossfit a look. I found a box near me in Portland that had the right mix of bad humor and training and I was hooked.
3) What are some of your hobbies outside of the gym?
I’ll work on anything. I love to cook and I also do some small time car racing. So lately, I have been remodelling my kitchen and I just put a new clutch into my race car.
4) Favorite and least favorite movements?
Thrusters and thrusters. They are my favorite because they just seem like the most Crossfit movement of all. I hate them because I am not very good at them.
5) Name one thing you’ve accomplished in crossfit, and one thing you are currently chasing.
My goal is to do the Open RX. So I recently got HSPUs going, but they need work. Next for me will be MUs. I’m still working on pistols as well. I’m trying to get out of chairs one legged during the day to practice them.
6) Favorite food or meal?
Even though I love cooking, I really dig a burger. Nothing fancy on it, just good ingredients and technique. Oh, and it has to be massive.
7) What is one thing people would be surprised to know about you?
I don’t have a whole lot of secrets. Oh, I know! Georgia is the 11th state I have lived in. Ask me sometime and I’ll give you the list.
8) Favorite piece of advice you’ve been given in crossfit?
Take some weight off, Bro! Honestly that rings true in my head from time to time. Just scale back for a while, get the technique solid and then push ahead.
We are so excited to announce Kayleen Whitmer as our May Athlete of the Month! Kayleen is a ladies class veteran. She is a total bad ass, inside and out, and her perseverance is truly admirable. We are so lucky to have you as part of our community, we love you!
“The way you returned with such grace and strength while continuing to heal mentally and physically is awe inspiring. You, my friend, are a beautiful badass”-Jen Pete
“Kayleen is a constant reminder that no matter what your battles are, that giving up is not an option..that is true in the gym and outside of the gym. I have mad respect for that woman and as a fellow Atom, I’m so proud to have her in the Atom club”!– Nesa K.
“Kayleen inspires me every time I get to work out with her! Her running and dumbbell skills are #GOALS, not to mention the positive attitude she brings with her every day!“-Allison
“Kayleen is awesome! Not just because she out runs everyone all the time either. Outside of class, she is a lady to admire. Kayleen you have big shoes to fill taking Nesa spot as ATOM, I know you will not let me/us down”- Coach Amy Levens
1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? 7 yrs I think, 4 at CFRX ?
2. Why Crossfit? The competitive side of the workouts while keeping it new and exciting…and the community
3. What are some of your hobbies outside of the gym? Anything on the water, biking, enjoying my kiddos
4. Favorite and least favorite movements? I really like snatches, hate overhead squats
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. Working out through 2 pregnancies until the very end and bouncing back as soon as the doctor allowed. Finding the balance of life with the gym. Making sure I get to the gym 3-5 times a week (I almost always have at least 1 baby/toddler with me)
6. Favorite food or meal? Salmon and veggies or a tasty salad
7. What is something people would be surprised to know about you? I grew up on the water and learned how to waterski when I was 5 years old and learned to barefoot around 13 yrs old.
8. Favorite piece of advice you’ve gotten in Crossfit? I’d say it’s a concept rather than a piece of advice… No one has said this to me, but it’s clear…you get more out of CF than you realize. You can see the physical changes your body makes but the mental strength and the strength of the community are just as important.
For April, we have a special surprise. FAMILY OF THE MONTH! Here’s to the Lewis-Shaw-Kingsbury clan. We absolutely love seeing them around the gym. Their energy is contagious, and they are so much friggin fun. Crossfit builds stronger families.
“Tyson and Deana are a dynamic duo! Tyson is new to CrossFit and has been making big strides towards becoming a well rounded athlete. Deana always brings a cheerful enthusiasm to class. This team are a force to be reckoned with. They both put a lot of effort into not only the workouts but into trying to improve their form too. Our gym build on people like them, I’m excited to watch as they keep growing as athletes”- Coach Guy
“Since Tracey and Stephanie joined us at RX (just over 3 years ago now!!) I have watched a big physical change, that seemed to come very easily with them both. In recent months, I have seen the both of them with am little added motivation for more goal oriented things. Since January I have seen both of them (and Tyson, their son) putting in a lot of extra work both before and after workouts to start chipping away at those goals! First, it was box jumps with Tracey, and now she and Steph both are on to conquer the pull up. Their hard work is only a small part of why they are such an awesome piece of our gym. We all love them for their good, positive approach towards all things gym. It has been a great 3 years to share with hem both…I look forward to seeing them everyday at the 4:30 class!” Coach Kelly Levens
1. How long have you been doing Crossfit? And how long have you been at Crossfit RX?
Deana- Started Crossfit 5 years ago. 3 years at RX
Steph & Tracy- We have just hit our 3 years at CFRX, Steph had done CF a few years prior but this is my first experience. I’m all in! We both feel like we will do CrossFit for life.
Ty- Been doing CF for 6 months.
2. Why Crossfit?
Deana- shirtless men
The rest of the family- We love the community and we love being able to work out as a family and challenging each other. We love being coached and completely trust all the coaches. And that it’s competitive. It makes us strong and conditioned
3. What are some of your hobbies outside of the gym?
Deana- Opening bottles of wine and then drinking the wine
Steph & Tracey- Hiking, swimming, travel and home renovations.
Ty- Video games
4. Favorite and least favorite movements?
Deana’s Favorite: burpees; Least: snatch
Tracey’s fav: Squats and burpees; least favorite is box jumps
Steph’s fav: Deadlifts and cleans; least favorite are box jumps and burpees;
Ty’s fav: Muscle ups, cleans, and least fav is assault bike.
5. Name one thing you’ve accomplished in CrossFit, and name one goal you are currently chasing.
Deana- DONE: 50ft handstand walk; and
WORKING ON: muscle up
Steph- Just got her first kipping pull ups this week and working towards d/u
Ty- Accomplished muscle ups and is working on proper barbell movement. Tracey- Working on pull ups (I want to get one so bad!!)
6. Favorite food or meal?
Deana- loves TAQUERIA DEL SOL hot chicken taco
Stephanie’s favorite foods is anything sweet
Tracey- pizza and Mexican all day every day!
7. What is something people would be surprised to know about you?
Deana- No clue what surprises people. But happy to announce the CINCO DE MAYO party I am having this May. All invited. Pool party my place. BYOB.
Ty- 100% diva
Steph- played college basketball and soccer
Tracey I’m a bomb ass cook!
8. Favorite piece of advice you’ve gotten in Crossfit?
Deana- You can always do more than you think you can…
Tracey- Best advice I’ve gotten is leave your ego at the door.
Steph- Scaling isn’t failure
Ty- it’s just CrossFit
For March let’s introduce Sarah! She’s a bit newer to our community and we are so glad she has stuck around.
Sarah is a phenomenal athlete and always a pleasure to have in class! Describing Sarah as just “coachable” would be an understatement for her willingness to learn and improve. She meets every workout head on (and with a smile), and on more than one occasion I’ve seen her even give our coaches a run for their money – not to mention she’ll walk down just about anyone on a running workout. Sarah is a rockstar!
Let me tell you about Sarah! Shes a silent warrior, in that she comes into class everyday ready to take on whatever challenge is presented to her, without any fuss or self doubt, she slays her workouts, giving 100%. Her work ethic is something to be admired! She’s incredibly friendly to her fellow athletes and coaches and she will always show you her smile after a workout, no matter how grueling it was. She’s an absolute winner in my book and a pleasure to have around.
Sarah has been so much fun to watch grow and develop over the past 7-8 months or so. She is constantly striving to improve. Willing to put in the work where others aren’t. Her smile and attitude is infectious…in an industry that allows you to get lost or sidetracked at times as to why we do this, Sarah helps bring me back to the roots of Crossfit. Move better, be better, feel better… I hope that the gym means as much to her as she has meant to us.
1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? I’m new to CrossFit and have been at CrossFit RX since August 2017
2. Why Crossfit? I love the combination of movements that CrossFit emphasizes and that it combines weightlifting with gymnastics and various other movements. The high intensity of the workouts and the emphasis on functional fitness is important to me. CrossFit makes me feel strong. Crossfit provides a mental and physical challenge. I find the CrossFit athletes inspiring and the coaches at CrossFit RX are supportive and encouraging.
3. What are some of your hobbies outside of the gym? I have a cookie business as a side hustle. I bake and decorate cookies for weddings and birthdays.
4. Favorite and least favorite movements? My favorite movement is swinging from the bar;I love kipping swings and knees to bar. This movement is fun and makes me feel like I’m playing on the jungle gym. My least favorite movement is the front squat, I’m working on improving my mobility to accomplish this movement.
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. : I love CrossFit because it’s a series of small accomplishments that add up over time. Last week I added a plate to make my box jump higher and I was so happy! It’s the best feeling in the world. I’m moving like I never thought I would be able to. I can squat and jump; these are movements that couldn’t do before CrossFit. I have two prominent goals that I think I’ve let every coach know about: a pull up and a handstand.
6. Favorite food or meal? I love falafel wraps.
7. What is something people would be surprised to know about you? I grew up in Florida and I love to fish.
8. Favorite piece of advice you’ve gotten in Crossfit? Coach Guy set me up for success when I was doing my training sessions with him. He gave me three pieces of advice that have resonated with me and I think of often when I’m working out. Number one : it doesn’t get easier; you just get better. Number two: stay in your lane; don’t compare yourself to everyone else. Number three: it’s easy to find an excuse; don’t find one.
Our Athlete of the Month for February.. Kellum Welton
“Kellum is the kind of guy you genuinely enjoy being around. He always comes in smiling; he’s down for whatever, he’s super open to guidance and coaching and he works hard. Most importantly though, he’s not afraid to make fun of himself and can take the constant jabbing that often occurs at 6am. You can often catch him hanging around after WODs doing 1 million DUs and something with a KB. Just because…” – Coach Erinn
“Kellum is one of our tried and true 6am’ers. As I’m driving up almost every day I’ll pass him on his daily mile run before class. Kellum does all of the programmed work, core and finishers included, and then extra work on top of that. Also he drives a good ways to be here which speaks to the quality of the culture we have at RX of which he is a large part. We need more Kellum’s.” – Coach Guy
1. How long have you been doing Crossfit? And how long have you been at
Crossfit RX? Crossfit RX is my one and only. I started November 2016, so about 15 months.
2. Why Crossfit? I had been going to the regular ole gym and lifting weights
on week day evenings for years. I was looking for a new way to start my day and wanted to start working out in the mornings, but needed a change to get me there. Ive always done my own thing working out and was not looking for group training or anything that involved a class structure, especially early in the morning. However, this has been the greatest gift crossfit has given me. I love the 6am crew and look forward to seeing them every morning.
3. What are some of your hobbies outside of the gym? I lived in Denver,
CO for two years and grew to love anything that involves the mountains. Skiing is my biggest passion. It’s one of the few things Ive found where I can scare myself and remain under some control. Also hiking with our dogs, yoga, cycling, and cooking.
4. Favorite and least favorite movements? One of my favorites is everyone’s
least favorite; the assault bike. I actually have one at home now. My other favorite is power cleans. I thoroughly enjoy the feeling and speed of catching the barbell on your shoulders once you’ve flipped your elbows underneath. Least favorite is rope climbs. I’m always bleeding afterwards.
5. Name one thing you’ve accomplished in Crossfit, and name one goal you
are currently chasing. When I first started crossfit I couldn’t do a single double under and it really bothered me. So I started working on them weekly, which turned into daily. Now they’re one of my favorites. It’s tough to name just one goal I’m chasing so I’ll name a few: butterfly pull-ups, bar muscle ups, clean 275, 60 cals in 1 minute assault bike.
6. Favorite food or meal? I have two tied for first: rack of ribs and hibachi.
7. What is something people would be surprised to know about you? I’m pretty ocd, but many probably already know that. I’m also scared of cold water.
8. Favorite piece of advice you’ve gotten in Crossfit? This is coach Guy inspired by way of Jocko Willink’s book, Discipline Equals Freedom on how to deal with setbacks, failures, delays, defeats, or other disasters. From big to small. When things are going bad there’s always going to be some good that will come from it, but only if you focus on that good. It’s your choice to either focus on the good or bad of all situations. When things are going bad don’t get bummed out or frustrated. Just look at the issue and say, Good. For example: Broke your ankle/leg? Good. Needed to work on balance and mobility for a couple months. Unexpected problem comes up? Good. We have an opportunity to find a solution. Etc.
Kicking off 2018 with our January Athlete of the Month… Quentin V
“If you saw the mobility limitations Quentin had when he first came to Rx a little over a year ago you wouldn’t believe that it was the same athlete, but that’s just a testament to the consistency and hard work he’s put into improving his overall wellness – Making this all the more impressive is the fact that Quentin spends most of his week on the road, traveling for work.” Coach Jeremiah
1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? I started doing crossfit at Crossfit RX about 18 months ago.
2. Why Crossfit? Wanted to try something new and I liked the idea of varied workouts that could make me a better all-around athlete. Pushing myself by working out with other people is something I’m enjoying a lot more than I thought I would originally.
3. What are some of your hobbies outside of the gym? Skiing, playing soccer, cooking, and travelling
4. Favorite and least favorite movements? Favorite: front squats; Least favorite: anything involving the assault bike
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. Did an unassisted handstand for the first time, currently working on doing a ring muscle-up.
6. Favorite food or meal? Tacos al pastor
7. What is something people would be surprised to know about you? I’ve lived in 6 different countries and speak 4 languages
8. Favorite piece of advice you’ve gotten in Crossfit? Not specific advice but spending more time stretching and warming up before workouts has really helped me improve my flexibility and avoid injury.
Introducing our December Athlete of the Month… Nesa Kleinheksel. She’s an OG!
“Nesa is a Ladies Class OG! At this point, I believe Nesa could be grandfathered into coaching at RX. When in doubt, program push press and never ever make her do a group warm up that involves high kicks! But for real, Nesa is awesome and there is a big hole in Class when she isn’t there. Nesa is a fantastic athlete, she works really hard. She is a wonderful and necessary part of ladies Class. I love you, Norwegian princess!”- Coach Amy Levens
“What a wonderful piece of our gym community Nesa has been…But she does not stop there! In addition to being an outstanding, long term member of our gym community, Nesa has been an absolute superb donor to our Fantasy Football league! She holds a 4 year record of being the only one to draft a kicker in the first round! Talk about easy money 🙂 But for real…we all love Nesa! I hated when she made the switch to ladies class because I never got to see her anymore! She certainly has made her mark in that class though! I am happy she has found her soulmate in Amy L. We love you Nesa K! Keep on hustling!”- Coach Kelly Levens
1. How Long have you been doing Crossfit, and how long have you been at RX?
I don’t know how long..but my spreadsheet says I have paid CrossfitRX a total of $5760 so far since I started.
2. Why Crossfit?
Once I shattered my goal of a level 10 incline on the treadmill at LAfitness, I knew I needed a new physical activity to keep my mind challenged, so I tried Orange Theory and I fell in love with it. I go every day! Crossfit Rx is just something that occupies my mornings.
3. Hobbies outside of the gym:
Leaping. But lately i have been getting into Twirling and really enjoy it.
4. Favorite Movement – I love Push Press! Least Favorite – stretching, lunges, squats, burpees, pullups, double unders, running, rowing, biking, box jumps, muscle ups, sit ups, bench press, deadlifts, AND Toes to Bar.
5. One goal you’ve accomplished in Crossfit:
Well just a few weeks ago, I was really hoping for a new bench press PR after a long 5 week cycle, well I failed. So I have no accomplishments, but I know what my goal(again) is now!
6. Favorite Food?
Whatever snacks the Moms bring for the kids at RX…after a long hard WOD there is nothing like munching down some dry Cheerios or Ritz Crackers!
7. Something people would be surprised to know about you:
I am super shy.
8. Best piece of advice you’ve gotten at Crossfit?
Make sure you wear the right underwear for a successful wod.
Our Athlete of the Month for November is Laurie Freeman! Let’s meet Laurie…
“Laurie has been one of the the most consistent members at Rx for the last 2 years and her progress in the gym speaks for itself. Not only is she one of the most coachable athletes I’ve worked with but she also actively seeks more coaching and improvement by regularly attending ‘Skills class.’ “ –Coach Jeremiah
“Laurie joined us a few years ago. I remember asking her how things were going and how she was liking the gym and Crossfit in general. I believe her response was something like, “well you got me for 6 more months!” She has been working hard and doing great things both in and out of the gym ever since, and it shows! We are all happy that she chose to stick around and be such a great addition to our gym.” -Coach Kelly Levens
1. How long have you been doing Crossfit? Just under 2 years. And how long have you been at Crossfit RX? Same
2. Why Crossfit? At that time, I was a couple months away from turning 40, had gained 15 lbs in that year, and my usual gym routine was not working. I told my husband that I thought it was time to join Crossfit and he offered to pay for the first year as my 40th Birthday present cause he knows I am cheap and that the thought of spending that money was the only thing holding me back. He is a sweetheart, I know. Literally the gift that keeps on giving.
3. What are some of your hobbies outside of the gym? Whitewater kayaking and mountain biking.
4. Favorite and least favorite movements? ? I HATE RUNNING and Snatches of course. I like front/back squats and any lifting that does not require the coordination of the Olympic lifts.
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. I finally got kipping pull ups and can sometimes string them together. I would like to work on a handstand pushup or even a handstand.
6. Favorite food or meal? I love Garlic; raw, roasted, broiled, whatever. If we are talking about a meal though, I would say fried shrimp.
7. What is something people would be surprised to know about you? I am extremely thrifty. I hate “stuff”. I hate shopping for ANYTHING, except biking and kayaking gear, I can blow some dough on that kinda stuff. Yet I buy all of my office clothes at thrift stores and brag about how cheap they were to my coworkers. Knowing that, most people would be surprised to know that my cheap ass has paid for two separate Crossfit memberships for several months at a time while out of town visiting my husband so that I can have access when I am both home and with him. That is how much Crossfit means to me. It is worth every penny.
8. Favorite piece of advice you’ve gotten in Crossfit? Keep moving. As hard as it is to keep moving sometimes, I found this to be so true because it is so much harder to start back during the WOD after completely stopping or resting for a longer period of time verses if I just keep moving, no matter how slow.
Here it is… Our October Awesome Athlete of the month, Jeff Connelly! We are sad he is leaving us at the end of the month, but we wish him the best of luck in his future endeavors. Jeff, you will always have a home at RX in Atlanta!
“Jeff is a member that you look forward to seeing walk through the door. Regardless of what the workout that day is he comes in ready to throw down. He is constantly trying to become better and sets an example we could all strive to emulate. Which isn’t easy to do, especially at when you wake up during the 5 o’clock hour. The world needs more Jeffs.”- Coach Guy
“JConn. Awesome athlete, awesome guy! He has been so good for our gym and our 6:00 am crew. A consistent crusher. Whenever Jeff would notice anything around the gym that he thought could be improved, he would not hesitate to offer very thorough feedback via wodify and would always sign his name to it. I was always impressed by that. Recently Jeff accepted a position in the lovely city of Austin, TX. Although we am very happy for him and his new adventure with his little family, we hate to lose a guy like this. You will be missed Jeff! Thank you for being such a great contributor to our community and gym. Best of luck in Austin!”- Coach Kelly L.
1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? I started Crossfit in the fall of 2013, just about the time my wife told me we were expecting our first daughter. I figured being a dad was going to take a lot more energy and fitness than I had at the time. At the beginning, I took a couple intro classes at the another gym in town, but I soon landed at Crossfit RX and it has been my home ever since. The RX community is filled with wonderful folks, but I am particularly fond of the 6 am crew with whom I spend so much time. There are new faces who join the squad as well as the same great folks who have been there for years. It truly is the best way to start a day.
2. Why Crossfit? I love mountain biking, kayaking, skiing, climbing and anything that involves exploring mountains, river, and wild places. Crossfit is the perfect weekly routine to make sure that when those big mountain adventures come, you are in great shape to make the most of it. I also thoroughly enjoy the variety and how it challenges folks to constantly improve through competition, but in the purely communal way.
3. What are some of your hobbies outside of the gym? See Above.
4. Favorite and least favorite movements? My least favorite movement would have to be the double under. But after years of self inflicted hand and ankle lashings, I can finally string together about 25 or so… at the beginning of the WOD, that is. My favorite movement is probably the snatch. I’ve heard it described as the gymnastics movement of olympic weightlifting, and I love the way in involves deliberate speed, strength, balance, and attention to detail. Growing up a soccer player, it was something I had never even heard of before Crossfit.
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. Recently I’ve been able to snag a few Bar Muscle Ups, which was a massive goal of mine. Next on the agenda is getting multiple Ring Muscle ups!
6. Favorite food or meal? I do a lot of cooking for my family but I would probably say anything on the grill, whether it is fish, meat, or veggies. This Bon Appetit recipe is one of my favorites – https://www.bonappetit.com/recipe/sambal-chicken-skewers I am also a bit of a coffee snob. When I leave the 6am class, I usually head over to Aurora to pick up flat whites for my wife and I. Fran and James over there know how to pour a real espresso shot.
7. What is something people would be surprised to know about you? I can nerd out pretty hard on spy novels.
8. Favorite piece of advice you’ve gotten in Crossfit? I recall Coach Mike saying one Sunday afternoon, as we were all well into some chipper body weight suffer fest, something to the extent of, “how wonderful it is that we are all healthy and able to be here, right now, doing this.” I loved it. We are indeed fortunate to have the capacity and the supportive community to make every day better than the previous. As JFK said, we do these things not because they are easy, but because they are hard. That is why I love Crossfit, and the good folks at RX.
We have a two-fer special for our Athletes of the Month for September. Crossfit RX welcomes all military and police personnel, and would like to honor those who serve and protect us. This is why we chose both Andrew Grubb and Larry Compton, and we are truly thankful to have them part of our community.
First let’s meet Grubb!
“Grubb is the man! Regardless of whether he’s come off a full night sleep or has been up for 48 hours straight catching bad guys, when he is in the gym he is killing it. Great attitude, great work ethic, always willing to help, he’s an ideal member. I’m glad we have people like Grubb in the gym and on the streets”– Coach Guy
“Aside from being a great athlete, member and the most consistent athlete in our gym as far as attendance is concerned. Grubb serves our community as a police officer in Cobb county. We as a gym want to thank you for you service and are proud to have you as well as any other police officer or uniformed service member in our gym.”- Coach Kelly Levens
1) How long have you been doing Crossfit? I’ve been doing crossfit for about 7 years, I started at Crossfit South Cobb.
2) Why Crossfit? I’ve been at RX for the last three years after I decided I needed a change and visited 5 different gyms. RX fit everything I was looking for in facility, coaching, programming, & most importantly people!
3) What are some of your hobbies outside of the gym? I’m a big music buff so outside of the gym I try to take in as many live music shows I can make it to. I love sharing and introducing people to new bands. Favorite Atlanta venue is Terminal West.
4) Favorite and least favorite movements? Favorite movement handstand push-ups, least favorite is wallballs.
5) Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. One goal I chased and accomplished is a body weight snatch. A goal I’ve yet to accomplish is a 225lb clean and jerk.
6) Favorite food or meal? My favorite meal has to be the “burger” at Fox Bros.
7) What is something people would be surprised to know about you? People would be surprised to know that I worked undercover narcotics/organized crime investigations for four years. I’m virtually unrecognizable in photos from back then. Partly because of my beard and hair but mostly because I was about 25 lbs heavier 🙂
8) Favorite piece of advice you’ve gotten in Crossfit? it’s cliche for a reason but that piece of advice is not to be afraid of checking your ego and scaling. The coaches have a time domain or work capacity in mind when programming these workouts so plan your workout accordingly. You’re missing the point with your 15 minute Grace time.
Now let’s learn a little more about Larry….
“We want to give special recognition to Larry Compton. Larry is not able to attend quite as regularly as Grubb is because Larry is serving his country in the Army. Despite his constant travel, Larry has always maintained his relationship with Crossfit RX and calls our gym his home for fitness. We are happy he does and have immense gratitude for his service.” Coach Kelly Levens
About me: I am currently serving in the United States Air Force Reserve as an Cyberspace Operations Officer /Intelligence Analyst, and I am an Afghanistan veteran. I live in Candler Park with my wife Vanessa and 10thgrade daughter Audrey. In my civilian job, I work at the Georgia Tech Research Institute.
1. How long have you been doing Crossfit?
I have been doing Crossfit since 2012 – I had just come home from an overseas deployment and was looking for a way to get in better shape. My wife bought me 1 month at Crossfit RX as a Christmas present, and I have been a member at CFRX for all of those 5 years. For the last several years, I have traveled on various military and civilian missions for about 180 days out of the year, so I don’t attend CFRX as much as I would like. However, most military gyms now have functional fitness rooms that give me options while on the road.
2. Why Crossfit?
After the introductory workout with Kelly, I knew Crossfit was much harder than my previous routine. I immediately saw an opportunity to increase my fitness level. The biggest benefit I get from Crossfit is actually mental fortitude and resiliency. The mindset and discipline to push through without giving up carries forward to everything in life, not just physically demanding tasks.
3. What are some of your hobbies outside of the gym?
I have very little free time, but I do enjoy hiking, stand-up paddle boarding, and target shooting. We like to attend sporting events as a family, especially Atlanta Braves baseball games.
4. Favorite and least favorite movements?
Anything involving bodyweight is my favorite (or easiest). This includes pushups, pullups, etc. Heavy squats and double-unders are my least favorite. The Olympic lifts like clean and jerk/squat clean/snatches are terrifying and exhilarating all at once. I enjoy trying to focus on form with the Olympic lifts.
5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing.
A few years ago, I participated in the CFRX clean eating challenge. I had a terrible diet soda habit that I was able to kick entirely and replace with black coffee. I am required to take a fitness test twice a year for the Air Force, and my goal is to always score “Excellent”. That’s what I’m working on right now since I have a test coming up in October.
6. Favorite food or meal?
My wife makes amazing lamb chops, Greek potatoes and Greek salad. I love having that with a side of homemade mint sauce and a pint of stout or porter.
7. What is something people would be surprised to know about you?
I was born in Singapore and traveled all over Southeast Asia as a young person.
8. Favorite piece of advice you’ve gotten in Crossfit?
Attend the skills classes, and re-attend for a refresher. These aren’t just for new members!