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2017 REEBOK BOX CRAWL 2.0 TOUR!

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The Box Crawl 2.0 is an epic road trip stopping at CrossFit Boxes on the East and West Coast over the course of 7 weeks. We began in Madison, Wisconsin – activating at various boxes to generate buzz around the Reebok CrossFit Games, which was super exciting! As we continue the tour, our goals remain the same, to add value to your athlete memberships while generating buzz and showing your community some Reebok love.

The down and dirty details:

We want to give athletes the opportunity to try-on AND workout in Reebok’s Nano 7 Weave. While working out, our team will be capturing awesome photos including class photos, box logos, and other memorable moments from the WOD. Athletes and coaches will receive an email with a link to download and share these photos with their friends. They’ll also have the opportunity to walk away with some cool swag!

But there’s more! 

In addition to the try-on experience and free swag, we want to help bring your community closer together by hosting a post WOD BBQ. Imagine speakers blasting your favorite tunes, yummy BBQ catered from your favorite local joint, corn hole, life size Jenga, and all your fellow athletes coming together. This is also an opportunity to invite your friends from local boxes, bringing the Charlotte CrossFit community even closer together.

We’ll Be at Reebok CrossFit Charlotte-Uptown on Saturday, August 19th. and we’ll start the BBQ after your last class that Saturday

This will be a huge event this Saturday at Reebok CrossFit Charlotte Uptown. Bring a friend and enjoy the perks of having a membership at a Reebok Box. The WOD is a partner workout, so don’t come by yourself! BBQ, music and beer to follow the workout. It’s going to be an awesome time.

 

Thanks!, Coach Andy




Everybody Loves Robyn!!

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When did you start doing CrossFit and how did you get into it?

I started doing crossfit September, 2016, so I’m still fairly new to it. I got into crossfit probably for the opposite reason of most people I know. After I graduated from college, I ran more than anything else to stay in shape and became much thinner than was healthy for me. I started doing crossfit as a way to gain more weight, and in the process get stronger, and become more fit all around.

What is your Favorite WOD?

Grace, which isn’t very surprising as clean and jerks are my favorite lift. I also love anything that involves burpees, box jumps, dumbbell snatches or interval running.

What is your Least Favorite WOD?

Anything that involves wallballs. I haven’t quite figured out why I am so incredibly horrible at them, but they’re the worst.

What is your Favorite Lift?

Clean and jerks, no question.

What is your Least favorite lift?

Bench press.

What type of exercise were you doing before CrossFit?

I was a multisport athlete at my D2 college, playing softball, running cross country, and throwing javelin for the track and field team. I always loved the weight lifting and conditioning, but it was very different than crossfit has been. I’m also a fairly avid runner.

Tell us a little about your personal and professional accomplishments – what are you proud of?

I have a bit of an ambitious personality, currently working full time at Duke Energy as a Data Science Consultant in Supply Chain, while also working towards my Master’s Degree at UNC-Charlotte. If I graduate in December, that will be one of my favorite professional accomplishments. As far as personal goes, my dog is my greatest pride and joy, and my biggest motivation to keep running. Over the last two years, I’ve competed in many trail races, including running and biking, and tend to do fairly well, always placing top 3 in my division.

Tell us a little bit about yourself (family, other interests, etc.).  Anything funny or interesting?

My family is all originally from New York, although I tend to believe I didn’t get a bit of that personality. I think the one thing I took from that is my love of good food. I love to experiment cooking, mostly because I love to eat. I’m also hoping I can work hard in Corporate America for 20 or 25 years, and then retire early to my second career as a line cook.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far?

My biggest goal is to prove people wrong. At 5’1” and 115 lbs on a rainy day, I love being able to do more than people expect that I can. I’ve made good progress getting stronger, finally surpassing all my college PRs in the weight room! I also would love to get better at the gymnastics, with CTB, pull ups, muscle ups, dips etc. All in all, I’ve met more goals than I expected I would at this point, but that just makes me want to do more.

Has CrossFit affected your life outside the Gym?

I finally have friends other than from college or work! But really, it’s nice to have an outlet with people who have the same drive and passion as you, in a place that does so much for my well being. Crossfit is my best stress relief, and I think that translates into my work and personal life as well. I finally have an outlet so when I leave the box, I’m in a much calmer state.

Do you have any other special memories/achievements during your time here?

My first HSPU was a great one, as was full squat cleans at 135. The best memories though revolve around how delirious we all tend to be at the 5:30am class every morning. I love how much better the rest of my day is after spending the beginning of it at the box.

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown?

Try it, it’s not that scary! Crossfit isn’t for everyone, but it’s definitely for anyone strong willed enough to reach their goals. Also, it’s amazing how much you can gain from just 30 or 45 minutes. I used to spend hours a day between running and supplemental lifting in the gym, but crossfit is a chance to get in and out in about an hour and accomplish more than you could in three hours elsewhere.

Something you might not know about me is?

I’m quite the nerd when it comes to work life and academics. Also, I can solve a 3*3 Rubik’s cube in less than 60 seconds. I can solve the 4*4 as well, but that takes a bit more time.

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far?

My absolute favorite place to be. Great friends, terribly hard and motivational WODs, and the coaching staff is fantastic. Special shout out to Corey for getting there before 5:15am every morning to let me in early!!  🙂




Check Out Shernika!!

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Shernika Smith

When did you start doing CrossFit and how did you get into it?

I started doing CrossFit in September 2014.   A couple from the church I attend hosted a life group, introducing others and myself from the church to Crossfit.  Although I have an athletic background, I expected to have some challenges with adjusting to Crossfit.  However, I did not realize how challenging it was until I did the Dirty Thirty.  The Dirty Thirty was my worse workout experience ever—felt like I was going to die—but it was the workout experience that made me decide to join Crossfit.

What is your Favorite WOD?

Anything involving rowing and/or bench pressing

What is your Least Favorite WOD?

It use to be any WOD involving running or snatches.  However, participating in the Run Group and the Weightlifting Club has enabled me to get better at running and snatching.  I still do not like to run, but I am a lot more confortable about doing it.

What is your Favorite Lift?

The clean and jerk

What is your Least favorite lift?

The snatch

What type of exercise were you doing before CrossFit?

I was playing basketball, flag football, weightlifting, and cardio.

Tell us a little about your personal and professional accomplishments – what are you proud of?

I recently graduated from law school and successfully passed the North Carolina Bar last July.   Thank God!!!  So now I am a new attorney looking for my next venture.

Tell us a little bit about yourself (family, other interests, etc.).  Anything funny or interesting?

I am a military brat.  My father was in the military, my mother works for the federal government, so my family and I have had the opportunity to live abroad.  I am the eldest out of my sister and I.  In addition to being a military brat, I was also a pastor’s kid.  I have a beautiful mother, who keeps me on track.  I have an awesome nephew who keeps me on my toes.  I am expecting a new niece or nephew in November.  I enjoy spending time with my family when our schedule permits.  I especially enjoy spending quality time with my grandmother.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far?

My Crossfit goals are to become stronger, healthier, and quicker.   Additionally, I want to develop the skills necessary to get my first muscle up.  When I joined Crossfit in September 2014, I weighted 270lbs.  Since then I have dropped over 50lbs.  After being away from Crossfit for a year, I came back this past April and have excelled in each workout.   I can finally deadlift my body weight!

Has CrossFit affected your life outside the Gym?

Crossfit helps me keep my sanity, focus, and determination.  I think of life challenges as a burpee or a heavy snatch.  Also, I find myself trying to covert others to Crossfit.  I have been successful in converting some but still working on the others.

Do you have any other special memories/achievements during your time here?

A recent achievement for me was when we had a WOD that involved 30 box jump overs for three rounds.  Prior to my one year hiatus, I was unable to do a high volume of box jumps.  However, I Rx’d that WOD under the time cap!

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown?

Crossfit is challenging but also rewarding.  It will expose your weaknesses but Crossfit will strengthen those weaknesses, making you a better and healthier person.  Most importantly, it is not how you finish but the fact you finish, even if you have to modify.  You are doing better than the person who is not trying to better himself or herself.

Something you might not know about me is?

I am a Martin and Seinfeld enthusiast.

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far?

I have truly enjoyed my experience at RCFCU.  The athletes are supportive of each other.  The coaches are great.  Crossfit will change your life for the better.




Meet Ford St. John!!

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When did you start doing CrossFit and how did you get into it? I believe I started doing Crossfit

at the beginning of 2014 (you’ll have to check your membership records!), but I’d heard of it

kind of through the grapevine, and was interested as I had done high intensity interval training

for athletics back in high school and really enjoyed it

What is your Favorite WOD? Helen – kettlebell swings, running and pullups!

What is your Least Favorite WOD? Anything with thrusters

What is your Favorite Lift? Do box jumps count? I’m not much of a lifter shockingly enough

What is your Least favorite lift? Shoulder presses and all variations of it!

What type of exercise were you doing before CrossFit? Working out at a normal gym, tennis

and soccer

Tell us a little about your personal and professional accomplishments – what are you proud

of?

I’m pretty young in my career, so I would say the jury is out on professional

accomplishments – hopefully I’ll have some to share sometime in the future! I got my

undergraduate degree in Applied Mathematics from Wake Forest which I’m proud of (they

don’t call it “work” forest for no reason!) and I got married to the lovely Mary St. John back in

2015 which isn’t really an accomplishment per se (although I definitely married up!), just more

something that makes me happy.

Tell us a little bit about yourself (family, other interests, etc.). Anything funny or interesting?

I’m originally from New England (go pats!), and have been in Charlotte now for a little over four

years. I have one younger brother who went to Wake as well and now lives in Denver, CO. As

far as interests, I’m relatively uninteresting, but enjoy music (I play drums and am teaching

myself electric guitar) and have a solid whistle game.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far?

As is the case for probably everyone here, I’m just trying to stay healthy and happy – Crossfit

helps me do that!

Has CrossFit affected your life outside the Gym? We have great people at our gym. I’ve made

some good friends, I’ve learned quite a bit about healthier eating, and most importantly I can

finally touch my toes – all things that wouldn’t have happened without joining this gym.

Do you have any other special memories/achievements during your time here? I wouldn’t say

anything special – I just enjoy getting to work out in a friendly environment with great people

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown?

There is literally nothing to be intimidated about. We’re all here to improve our fitness, and the

rate at which you do so is completely up to you. It’s truly a judgement free zone where

everyone just wants to see you achieve your goals, whatever those may be. Whether it’s

deadlifting 500 lbs or Rx’ing a workout for the first time, your accomplishments are your own

and deserve to be celebrated!

Something you might not know about me is? My thumbs are longer than my pinkies?

Apparently that’s not normal, or so I’ve been told.

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit

Charlotte-Uptown so far? Great people, wonderful coaches, plenty of space. People ask me

why I haven’t gone to other gyms that are closer to my house/work and I tell them it’s because I like the people too much and would miss everyone!




Meet Kamal – Smooth Operator!!

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Kamal V. Maragh

When did you start doing CrossFit and how did you get into it?

I started CrossFit approximately 4-5 years ago at a Box in Tampa, Florida.  I used to go to the gym about 5 days a week after work and then I would spend 2-3 hours in the gym! Lol.  I would run a 5K or do some type of cardio work and THEN workout. Needless to say, it was A LOT to keep up with.  Not to mention that I also played on an Adult Flag Football Team, Softball with my Church & a Wednesday night Youth Group with the kids at church.  That coupled with the type of work that I did (driving around all day and then the required administrative work afterwards) I was dead tired.  I was interested in CrossFit, but was reluctant due to the “high” monthly cost.  I ended up tearing my meniscus while playing football and physical therapy was not helping much.  Not to mention that I went to Walmart, purchased a knee brace and got back out on the field immediately. Not wise. Lol.  I then saw a commercial about CrossFit and everything that they were saying made sense regarding “functional movements” in the workouts in contrast to the movements that I was doing on a day-to-day basis in the gym.  I decided to bite the bullet and fork over the $135 per month, because your “work-life balance” is priceless and I was looking for something that could help the rehab of my knee since PT wasn’t working.  Well, as you can see 4-5 years later I am still doing CrossFit and I must say, it has helped me out A LOT with my work-life balance and really strengthened the muscles that I was ignoring in a standard workout at the gym which in turn has helped with the rehab of my knee!  🙂

What is your Favorite WOD?

NONE. Because I get tired and finish last. Lol.

What is your Least Favorite WOD?

Anything that has Double-Unders in it.  For the life of me I CANNOT get those darn things!

What is your Favorite Lift?

Dead-Lift and/or Squats.

What is your Least favorite lift?

Anything Over Head Squatting.

What type of exercise were you doing before CrossFit?

Football, Running, Softball & Standard workouts in a gym setting.

Tell us a little about your personal and professional accomplishments – what are you proud of?

I am really excited that through hard work, dedication and perseverance I was able to receive a promotion for the position that I currently have with my company here in Charlotte.  That AND the Lord.  🙂 I believe that when you stay focused on something and are willing to put in the work, good things will come.  Nothing is ever handed to you.  That will transcend throughout all aspects of our life, even in a WOD. 😉

Tell us a little bit about yourself (family, other interests, etc.).  Anything funny or interesting?

I am the youngest of 3 children and the only boy.  I was born in Jamaica and we moved to The Bronx, NYC when I was 2 years old.  We then moved to Tampa, FLA when I was 12 years old.  I went to The University of Florida and then worked in the financial field after graduation back in Tampa.  Due to the economy, I was laid off due to a reduction in force in 2008 and then I got a job as a Sales Representative with a pharmaceutical company.  I am still with that same pharmaceutical company and currently I am a Regional Sales Manager here in The Carolinas and Georgia.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far?

Maaan to get those darn double-unders!!!  And I would also throw in, Ring-Muscle Up’s.

Has CrossFit affected your life outside the Gym?

Yes it has.  Because now when I go to the pool or our gym’s Day on The Lake parties I can take my shirt off and flex with the best of them! Lol.

Do you have any other special memories/achievements during your time here? 

In all honesty, just meeting good people and creating a bond has been and will always be my lasting memory from CrossFit Uptown.  When CrossFit talks about “community” you don’t completely understand it until you get involved.  We have a really good gym, great leaders, phenomenal coaches and just genuine people who make you WANT TO come back day after day.

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown?

JUST DO IT.  Don’t be scared or intimidated to start or to push yourself beyond what your mind is telling you.  The great thing about CrossFit is that it’s just YOU against YOURSELF & YOUR MIND.  It doesn’t matter how long it takes you to finish a WOD or how much weight you use.  You are in competition with YOURSELF & YOUR MIND only.  Log in your time and the next time that you do that WOD, BEAT IT.  Then do it again…and again…constant and consistent improvement.

Something you might not know about me is?

I won the silver medal in The NYC Olympic Summer Games in the 4×100 relays.




Whole 30 Challenge – Details….

Whole 30 Challenge – Overview

RCFC invites you to join our Whole 30 Challenge from Wednesday, October 26th through Wednesday, November 23rd, 2016. If you want to improve your health, wellness and fitness, drop those stubborn pounds or tighten up before the holidays, this Whole 30 Challenge is for you!

Requirements/Steps:

1.) Commit to following the Whole 30 prescription (see http://whole30.com/downloads/official-whole30-program-rules.pdf)

2.) Weigh yourself before and after the 30 days.

3.) Place a “Star” sticker on our tracking board for each successful day of the challenge.

4.) Periodically contact your Whole 30 Buddy to support, vent, share recipes, partner on WODs and generally support one another through the challenge.

5.) Attend one of the two Challenge Discussions on Tuesday, October 25th at 8p or Sunday, October 30th at 12p.

6.) Once the challenge has started, do not weigh yourself or take measurements of any kind.

7.) Maintain a positive attitude, challenge yourself, workout, and improve your overall health and wellness.

8.) This isn’t about choosing a “winner” – its about holding ourselves, and each other accountable for making a short term positive impact in our diet and nutrition.

 

How to participate:

Familiarize yourself with the Whole 30 Diet at www.whole30.com. Read the program rules, FAQs, What Not to Eat, etc. to prepare yourself for the Challenge. Additionally, use the Whole 30 shopping list if you are unfamiliar with the Whole 30 diet and need more structure. Usually the first week of the Whole 30 diet is challenging but the second week is the hardest. That is when headaches and a general feeling of fatigue begin to set in. Prepare yourself to go through this. Remember that these feelings are your body detoxifying and it is normal. The fatigue and discomfort usually go away after the 2nd week. You can do this! And don’t be surprised if you decide to continue beyond Thanksgiving!

The Whole 30 Prescription is:

Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.


 

 

Avoid these for 30 days:

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.

 

  • And last but not least, we will be taking a day off Saturday, November, 19th so we can enjoy our holiday Friendsgiving Party!



Let’s Meet Hana V!!

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When did you start doing CrossFit and how did you get into it? I started CrossFit June 15 of last year. I got into it by circumstance… I had just moved to Charlotte from New York City for my husband’s new job and needed to find a new gym asap.

What is your Favorite WOD? There are so many I like, but I guess ones that leave me lying on the floor catching my breath afterward.

What is your Least Favorite WOD? Rope climbs, double-unders and handstand-anything… that’s all really because I can’t do those things yet.

What is your Favorite Lift? Squat cleans, power cleans

What is your Least favorite lift? Snatch balance

What type of exercise were you doing before CrossFit? A combination of kickboxing and rebounding, general conditioning classes & Barry’s Bootcamp. I had an instructor/trainer who I followed for years. I also taught spinning part time for a few years.

Tell us a little about your personal and professional accomplishments – what are you proud of? I’m an Executive Assistant and had been doing that for several years at a hedge fund prior to moving to Charlotte. I’d previously worked at an art gallery and at the Metropolitan Museum of Art, which was amazing. My favorite job ever was literally my first job working at a pizzeria during high school. Probably most proud of surviving and thriving at a very cut-throat hedge fund.

Tell us a little bit about yourself (family, other interests, etc.).  Anything funny or interesting? Married and have a dog. Very close to my family – have two younger sisters. Love to travel and take one or two big trips every year. Anthony Bourdain is my idol. Love art of all kinds, but ancient Mediterranean art & history specifically. Also love all-things Mediterranean generally. Have spent a lot of time in Italy.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far? My goal is to get better, stronger, faster, but specifically right now- double-unders, pull ups and conquering my fear of the handstand. Losing weight also. It is and will continue to be a long process/journey for me to get to where I want to be, but I’m enjoying it immensely.

Has CrossFit affected your life outside the Gym? Being new to Charlotte, CrossFit has been immeasurably important in my life… it’s been therapeutic for me mentally and physically, especially when I’m homesick. I always feel better after a workout.

Do you have any other special memories/achievements during your time here? When Amy made me do a box jump for the first time, and I thought I would crash but I didn’t.
Also, on my first day at Crossfit, HILARIOUSLY I thought I was in shape and fit; I quickly found out the opposite!

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown? Be prepared to find out how fit you are NOT. Be humble and work hard. It’s very rewarding.

Something you might not know about me is? I knew I wanted to move to NYC at age 16, and it was all inspired by the Beastie Boys. They literally shaped my life and are my favorite band of all time.

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far? I’m so thankful for RCFC and the amazing athletes and coaches who are all incredibly inspiring.