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.




Meet Ben Riddle – USAW Weightlifting Coach!!

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Ben, you’re starting up the gym’s USAW Club – Tell us about yourself!

I was born in Madison, WI, with a small stint in San Jose, CA… but the bulk of my child hood was in Chapel Hill, NC. I consider myself a North Carolinian.  When I was 22 I enlisted in the United States Marine Corps and served 3 tours over seas from 2004-2009. After the Marines I went to college at Appalachian State University and earned my degree in Geospatial Science and Technologies.

What brought you into RCFC?

I had drifted from gym to gym in the Charlotte area looking for a home once I decided to pursue Weightlifting competitively, having trained at STAX and Fitness Factory previously. RCFC opened up their doors to me and it has been an enjoyable and hospitable relationship since.

What is your athletic background?

I grew up playing all types of sports, but being from Chapel Hill, obviously basketball is a way of life there. I also played Soccer, Martial Arts, and several outdoors activities ranging from kayaking to hiking and archery. After high school I enlisted in the United State Marine Corps. When I was discharged I competed in Muay Thai for several years all the way up to an Amateur National Championship. I had to retire due to an injury so I ran several races, finishing the Tough Mudder in 2 hours and placing in the top 5% in the world. Then I found CrossFit to fill a competitive desire after I had retired from fighting. I did CrossFit for a couple of years and ultimately that led me to Weightlifting… and you all.

Why Weightlifting?

At first I just enjoyed it and was very attracted to it. I found it endless in its appeal in developing myself. The better I got, the more I wanted to know. It is endless in the pursuit of mastery… which can never really be achieved.  Eventually the self development became The Way for me… not just physically, but inward growth as well. The community has responded to me and it has taken me down a very rewarding path and amazing journey. Anyone who truly decides to see what lies within this sport will learn its gifts. The competition aspect, to me, is the purest form of competition with oneself.

Why do you compete?

Weightlifting, in my mind, is a pure form of competition. You train and train for 1000’s of hours a year. A competition lift is roughly 3 seconds for a Snatch and 10-15 seconds for a Clean and Jerk. You get 6. The average competitor will compete 3-6 times a year. That’s roughly 54 seconds of competition time in a competition… and 3-6 minutes throughout the entire year. Think about that…  There will be no teammates up there with you – you are completely alone. There will be no lucky bounce of the ball. You cannot accidentally make a Snatch or C&J. The lights will be on you, the crowd is watching, the judges surround you… and you have to thread the needle… in arguably some of the most difficult movements in any sport. It’s a beautiful fight. If you can compete in this sport, you have a competitive mind for any sport, because it’s about beating yourself… and that’s what athletics really is.

What are your goals for the USAW Club at RCFC?

I believe that Weightlifting can and does enhance CrossFit. I would like to see a community develop between the two. My ultimate goal is to show people that Weightlifting IS approachable. I plan on accepting beginners and intermediates alike, as well as program for both and provide hands-on coaching. No previous experience needed! I got you! I want it to be an open community that supports each other, the members to be more like team mates. The ultimate purpose of possessing a talent is to share it, to teach it. I want to help anyone who is willing to put in the effort to improve their skills. I love to coach, it helps me become a better athlete and person. It doesn’t matter if you are going to compete or are just there to get better. You will never see me spend more time talking to a World Champion than teaching a beginner how to conduct a proper pull off of the ground. Everyone is welcome. I want to develop the community within Charlotte, and that starts with us.

————————-

Contact Coach Ben about the club either at the gym, by phone (910-581-3667) or

email: benjamin.riddle1983@gmail.com

Check out his blog at www.onefootonestep.com

YouTube: 1F1SWeightlifting




Sign up for Unbroken Throwdown!

Unbroken-logo-color

Let’s Get Competitive @ the Unbroken Throwdown!!

Reebok CrossFit Charlotte-Uptown is stepping up its game on the competitive side and we want YOU to be a part of it!!  This is just step one – Come join us on July 9th/10th for a great local throwdown!  We’re getting involved in the “Unbroken Series.”  Unbroken is a collection of fitness events designed to challenge athletes mentally and physically, while giving back to organizations and people working to help our communities.

The Unbroken Throwdown by NutriForce Sports will be held right here in Uptown Charlotte.  Here’s the facts:

  • Individual Competition will be Saturday July 9th and 3-person Teams on Sunday July 10th
  • It goes down at the Charlotte Convention Center in Uptown Charlotte just 3 blocks from the gym! (501 S. College St. Charlotte)
  • Divisions include Individual and Teams of Rx, Scaled and Masters Divisions
  • 3-Person Teams are all Male or all Female (Masters Teams are 40+)
  • Actual WODs are already posted here: http://www.unbrokenseries.com/throwdown

The WODs have already been released and they are very manageable.  Let’s get a big group to show-up and either throwdown or just support our community.  It’s all good either way!!  And the plan is to have our new t-shirts designed and printed for everyone to wear for the weekend!

Come join us!!

 

Join us!!




RCFC T-Shirt Design Contest!!

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Are you looking for a fresh new RCFC t-shirt or tank top and tired of the same old designs???

Well here’s your chance to have your say!  We’re running our first community t-shirt design competition.  That’s right, we’re going to let the community choose the options and then tell us which one they like best!  Here are the rules:

  • Everyone is eligible
  • Come up with a cool t-shirt design (colors, style, logo, slogan, etc.) and print a proof for for everyone to see
  • You are welcome to pay for design help or use any of the free design templates and services out there (e.g. Custom Ink, Fivver, Vectezzy, etc.)
  • All slogans must at least be PG-13. Close to the line of general decency is ok, crossing the line probably won’t work
  • We will post all designs that we receive in the gym for judgement by the community
  • The t-shirt design with the most votes wins

The person who submits the winning design will receive 2 free t-shirts, plus a Reebok Gift Card!

Designs must be submitted by June 9th – so get cracking!

Voting will take place for one week after we get all submissions which should allow us to determine the winner and get shirts printed and ready to wear for the “Unbroken Series” throwdown on July 9th and 10th!

 

Let’s get those creative juices flowing!!




Heeere’s Holly!!

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Meet Holly Hayes

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

I’ve been doing CrossFit for about a year and a half. I started because I was looking for something new to do for fitness and I had a friend who had done CrossFit for years. She knew I would really enjoy it and she was right!

What is your Favorite WOD?

I’m still working through a lot of the hero WODs but anything with the rower is good for me.

What is your Least Favorite WOD?

Any WOD that includes burpees over bar. Those get me every time!

What is your Favorite Lift? Deadlift

What is your Least favorite lift? Overhead squat (come on no one likes OHS)

What type of exercise were you doing before CrossFit?

Running and the Insanity workouts.

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

I went to UNC Chapel Hill for business school (Go Heels!). I worked for a winery for 10 years and just switched jobs which was a big change in my life.

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

I’m married to Jon Hayes. You’ll see us working out at RCFC together. We have two fur babies- our cats Prescott and Tucker. I work at Starbucks in the marketing department. That keeps me energized for the evening workouts. 

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

I had a goal to complete the CrossFit Open the last 2 years (scaled) and I did it. I still have a lot of goals on my list- pull-ups, double unders and one day a muscle up. I want to ring that bell. My goal for each WOD is to beat Jon. 

Has CrossFit affected your life outside the Gym?

I’ve improved my running time by about 1:20/min. I never thought I was a fast runner but I’ve won a few awards!

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

I just did Murph for the first time. When I first started CrossFit and heard about the workout I thought ‘Who can do that? It’s crazy!’ Now I can say I did it (modified, but I’m ok with that).

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

If you aren’t sure where something is or what you are supposed to be doing just ask! The coaches are really nice and will help you out. Oh and pay attention when Coach A is talking. He’ll call you out if you don’t 🙂

Something you might not know about me is?

I grew up in Southern California and went to college in Arizona. I’m a West Coast girl who found happiness in North Carolina.

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

Working out at RCFC has taken my fitness to the next level. I look forward to keep getting stronger and crossing those goals off my list. 




Holiday Weekend Update!!

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Hey Folks, as the holiday weekend draws near, here are a few notes to keep in mind:

  • Holiday Hours: RCFC will be open for normal classes this Saturday, but Barbell Club is cancelled Sunday May 29th. The gym will be open from 9:30-11:00am only on Sunday with our normal 10am class.
    • Additionally we will be closed all day Monday May 30th (Memorial Day). Come on down to CFC for “Murph” details below…
  • Speed Street: NASCAR’s annual Speed Street event kicks off today (Thurs May 26th) in Uptown Charlotte. Expect modified traffic patterns and some congestion.
  • Memorial Day “Murph Challenge”: Please join us at CrossFit Charlotte* for “Murph” this Monday morning! We will have big heats going off at 7am, 8:30, and 10am. Sign-up for your start time at the front desk of RCFC!

*CrossFit Charlotte is located at 9535 Monroe Rd, Suite 100, Charlotte, NC

We hope everyone has a safe and relaxing holiday weekend!!




Meet Coach Melissa!!

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Melissa Hill

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

I started doing CrossFit about 3.5 years ago. I had hit a lull in my fitness and changed jobs, taking me away from the gym I was used to going to. I decided to hire a personal trainer to help me jump start my fitness and give me some guidance in the gym. When I met with her she asked me what my goals are. I told her that I wanted to be strong. She got pretty excited and said, ‘we can definitely do that.’ A few weeks into my training she asked me if I had ever heard of CrossFit, I had not. She then told me that I had been doing CrossFit style workouts and to look it up. I was hooked…

What is your Favorite WOD? DT

What is your Least Favorite WOD? Fran

What is your Favorite Lift? Back Squat or Cleans

What is your Least favorite lift? OHS

What type of exercise were you doing before CrossFit? Tabata / group ex classes

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

Personal accomplishment I’m proud of: I have exceeded all of my previous lifting goals and am in pursuit of reaching new ones! Professional Accomplishment: I have achieved my goal of working as an EMT and am currently working towards my Paramedic Certification.

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

I have 2 children, a 17 year old son and a 13 year old pug. I currently work 3 part-time jobs and am a student at CPCC.

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

My goals are just to stay strong and healthy… it’s working out pretty well so far!

Has CrossFit affected your life outside the Gym?

CrossFit has really built my confidence in myself. I am stronger and more confident physically, mentally, and emotionally- in my personal and professional life.

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

I have achieved multiple PR’s in multiple lifts. Reebok is my lucky, happy lifting place.

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

Don’t be intimidated, everyone started somewhere and have fun!

Something you might not know about me is? My previous career was in retirement and brokerage at one of the larger banks in Charlotte. I left that world 2 years ago to pursue a career in fitness and EMS.

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

Charlotte-Uptown so far? I love this box! The coaches and staff here are second to none and the athletes are so supportive of each other. It’s definitely a second ‘home.’




Kaitlyn Is Getting it Done!!

Kaitlyn Lynch

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

Started CrossFit three years ago. I got into this wonderful sport first by doing a BootCamp along with my boyfriend Casey Werner that provided us with programmed workouts and wonderful results at the YMCA. They promoted a new program they were starting which was CrossFit that would be somewhat similar but a little more intense.  I will say both of us were hesitant in trying it out but we decided to give it a go since they were giving us a week for free with two fundamental classes.  Since that week we have stuck with CrossFit and have dropped are other gym memberships.

What is your Favorite WOD?

Anything with running, burpees, handstand pushups, or GHDs in it.

What is your Least Favorite WOD?

Anything with rowing and/or deadlifts/ snatches

What is your Favorite Lift?

Power Cleans

What is your Least favorite lift?

Snatches

What type of exercise were you doing before CrossFit?

Dance, Running, Yoga

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

I am proud of the challenges I have overcome in the past several years to get to live the healthy balanced lifestyle I live today. I have come a long way in learning about myself, my health, and what in life I should be nurturing myself with to feel good and be happy.  When I was a freshman in college my weight got up to 160lbs and I was unhappy with who I was and the unhealthy decisions I was making.  It took having a seizure to give me a wake up call.  I became interested in health, diet and exercise and started my major in Dietetics at Purdue University.  I ended up becoming a Registered Dietitian 5 years later.  I have switched my eating, lifestyle, and exercise habits/routines significantly, have dropped a significant amount of weight and have had no more seizure activities (knock on wood.)  I am also the happiest I have been in years.  I currently am a Clinical Dietitian at Carolinas Healthcare System and on the side love helping those learn to live healthier/happier lives on a daily basis.

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

I am originally from Arizona where my parents still reside and and have two sisters that both live in Colorado. I went to Purdue University and was on the dance team there for 4 years as a Purdue Golduster.  I cheered/danced at all home football games, some away games, and three college bowl games.  Danced at basketball games women and men, volleyball games, and wrestling matches. During this experience I had the opportunity to dance on the Great Wall of China, which was an experience of a lifetime.

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

My CrossFit goals include being able to clean/squat clean 125lbs which I feel has taken me FOREVER, and accomplish C2B pull-ups that aren’t so crazy looking (if you’ve seen my C2B you would know what I’m talking about). So far I can clean 115lbs which is my PR just of recently, and I am able to single C2B without my legs going above the bar so its going… slowly but surely…

Has CrossFit affected your life outside the Gym?

CrossFit has affected my life significantly outside of the Gym. The people I have met through CrossFit are like my second family here in Charlotte.  It’s my home away from home.  I also feel it has positively effected my relationship with Casey and grown us closer together since being in Charlotte.  It’s nice to be able to workout with your significant other and enjoy a similar interest we never thought we’d be able to share.  I mean yeah we used to go to the gym together but I would just run and he would just lift :-). Its also nice to have a group of friends that have the same “health interests” as you but still know how to have a good time.

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

There are many special memories and achievements since joining Reebok. I have developed a solid group of friends whom I have spent Thanksgivings with in addition to many other holidays including my birthday this past year where they threw me a surprise catered dinner birthday party, one I will never forget.  The encouragement and guidance I have gotten from other members of the gym have helped me accomplish goals I never thought I would be able to such as a “somewhat normal chest to bar.”

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

I would say don’t be scared and intimated about what you have heard in terms of the word “CrossFit.” The “vibe” Reebok CrossFit Charlotte-Uptown has is comfortable and supportive.  You take the workouts as scaled as you need to and still accomplish as much as the “star athlete”, which is what I call “a good workout.”  It’s all about creating a supportive community that continues to grow and help others achieve what they thought been unachievable.  You learn more about yourself and what you thought you were incapable of doing your actually capable of doing.

Something you might not know about me is?

When I was little my mom used to have to feed me Taco Bell so I wouldn’t run away from the doctor at the doctors office when they were trying to give me a shot.

I have also recently started taking up golf, and try to get out as much as my boyfriend Casey or my dad encourage me to. Last year I golfed three 18-hole rounds of golf within 4 days at Pinehurst, and it was definitely an experience… but I have grown to enjoy the sport much more in the past year and would enjoy getting out on the course more.

 

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

My experience at Reebok CrossFit Charlotte-Uptown so far has been a memorable and enjoyable one. I enjoy the different coaching methods, and enjoy that I learn a lot from the athletes themselves.  I enjoy how the gym offers other social gatherings/workouts outside of the gym such as SealFit Op WODS, and tailgates for Panthers games.  This gym offers a community that I am lucky to be a part of.




Our Spotlight Shines on Tommy Timmins!!

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

I started approximately eight months ago. It’s something I’ve been waiting to try for a long time.

What is your Favorite WOD?

So far, a good 20-minute AMRAP seems to be my favorite. You can get into a little bit of  “groove” and let the time tick away.

What is your Least Favorite WOD?

Any workout that finishes with burpees is my enemy.

What is your Favorite Lift?

So far, The deadlift seems to be my favorite.

What is your Least favorite lift?

By far, the overhead squat. It’s very humbling.

What type of exercise were you doing before CrossFit?

For the last nine years, I’ve been boxing. From the age 30-35, I competed as an amateur  boxer. After aging out at 35, I continued to train for another four years. I also ran a lot to supplement my boxing training.

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

Personally, athletic wise, I was proud to compete in 3 different weight classes as an amateur golden gloves boxer. I also ran and completed the NYC and Dublin City Marathons.

Professionally, I co-own 5 bar and restaurants in the Charlotte area, which keeps me very busy.

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

I was born and raised in Breezy Point, Queens, NY. My father was an NYC police officer, my brother is an NYC fireman, and my mother was a nurse. My wife Jaclyn is currently in nursing school. We’ve been married three years this month. Upon retirement, my father opened a bar in our hometown, called the Sugar Bowl. This became my summer job for most of my young adult life. I played many sports in high school. Upon graduating, I moved from NY to Charlotte to attend Belmont Abbey College, where I got a scholarship to play both tennis and run cross country. I graduated with a degree in Business Management. My first year out of college I took the leap and opened up my first restaurant and have added four other establishments over the past 17 years of being in business. I also enjoy surfing, and I take an extended vacation every year for the past 20 years to Costa Rica to go on a surf trip with my brother every January. I’m glad to say, that that yearly vacation is right around the corner.

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

My goal would be to RX every workout. I’m sad to say that there have been very few times that I have been able to accomplish that goal so far. I am working towards that.

Has CrossFit affected your life outside the Gym?

Yes, two months ago on a whim, I woke up and ran the Thunder Road Half Marathon with zero running, other than the running we do for the WOD’s. It’s a true testament to the level of  fitness that CrossFit provides, and was a great feeling to know that I can accomplish that.

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

I can vividly remember the first time I did a rope climb, as I have never done that before. I was pretty nervous. Due to good advice from the coaches, I was able to make it to the top and back down without dying. I will never forget long socks again.

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

Listen to the coaches.  Modify whatever you feel that you need to, to get through the workout, and try to improve from there. Trust yourself and keep an open mind, and you will accomplish things that you never thought you could.

Something you might not know about me is?

At weddings I can Whip/Nae Nae with the best of them.

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

So far, my experience at Reebok CrossFit has been fantastic. The gym has good energy and a positive environment. The coaches are truly passionate and knowledgeable. I feel like I am learning something new each and every time. I’m very happy I made the decision to join.




Hey Melanie!

When did you start doing CrossFit and how did you get into it?  I officially started in October 2013 when my husband opened up Five Forks CrossFit in Simpsonville, SC.  We still own that gym, and we have a great partner that is managing and operating it for us.  I will be honest and say that before my husband opened that gym, I was too timid/shy to do CrossFit.  But I couldn’t be the wife of an owner of a CrossFit gym and NOT do CrossFit.  Now, I love it!  And the community/members is what makes that gym one of the best I’ve ever stepped foot in (and I’m not just saying that because we own it).  If you’re ever in Greenville/Simpsonville, I highly recommend you drop in for a WOD.  You’ll see what I mean.

What is your Favorite WOD?  I don’t mind thrusters or wall balls.

What is your Least Favorite WOD? Anything with running or handstand pushups/holds.  I’m so slow and I hate being upside down.  Hahaha!

What is your Favorite Lift?  Push press

What is your Least favorite lift?  Snatch

What type of exercise were you doing before CrossFit?  The typical boot camp style workout at 24 Hour Fitness in Houston.

Tell us a little about your personal and professional accomplishments – what are you proud of?  I currently work for Duke Energy as a contract analyst, but prior to that I worked for a few different gas pipeline companies.  I began in Portland, Oregon and relocated to Houston in 2008, and then relocated to Greenville, SC in June 2013.  A year later the company I worked for announced they were relocating back to Houston.  My husband and I said no way.  We had the gym and we loved this part of the country.  After some sleepless nights and long discussions, we decided to move to the Fort Mill area and continue our careers in the energy industry.

Tell us a little bit about yourself (family, other interests, etc.).  Anything funny or interesting? I’m 43 and I’ve been married for 11 years and I have two kids, 9 and 6.  I think the one thing I’m most proud of is my strong marriage which is built on the foundation of Christ.  We can’t do anything alone, but the one thing we know we can count on is Jesus Christ. 

As far as personal interest, I have played softball since I was 7 years old up until about 5 years ago (basically I played for 30 years).  After high school, I joined a co-ed slowpitch softball team in Oregon, and the rest is history.  It was an absolute blast.  I ended up playing on a women’s team for over 10 years.  We made it to the World Series in Las Vegas and ended up taking 2nd place in the D division.  Those were some good times.  I would love to get involved with softball again next spring.  We’ll see if I can squeeze it in with my son’s baseball schedule.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far?  Since I started two years ago, one of the first things I wanted to get was a pull up.  My husband was very strict with me and didn’t let me do anything kipping until I could do some strict pull ups.  This took me awhile, but I finally got a strict pull up about a year later, and after that I was able to do a kipping pull up.  I was elated.  What I have realized is that you can’t expect to be great at everything in CrossFit, but as long as you stay committed and work on those weaknesses, eventually you will get those PRs.

Has CrossFit affected your life outside the Gym?  I have a small frame, and I love picking up a 40lb bag of dog food (we have two Great Danes) and throwing it over my shoulder at the pet store in front of a guy who has offered to carry it to my car.  I just say, “No thanks, I got it.”  And I smile and walk out.  The guy is usually just staring at me as I walk out.

Do you have any other special memories/achievements during your time here?  I’ve been coming to this gym for about three months and I mainly go to the 6:30 am class.  Early mornings are always tough as far as just trying to be awake, but everyone is always encouraging and the coaches are great.  I have also gone to the 11:45 class, and considering it’s a male-dominated class, the guys are always friendly and pushing me when I need to be pushed.

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown?  Everyone was new at some point to CrossFit.  It took me a long time to get the mechanics of the movements down.  If you stay committed and consistently come to the classes, you will see great improvements, huge results in weight loss, and just an overall great feeling.

Something you might not know about me is?  I was born in Sitka, Alaska, and I have some Alaskan Aleut in me.  LOL!

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far?   My time here has been great.  The coaches and members have been very welcoming.  I was going to another CrossFit closer to my house when we first moved here, and let’s just say that the coaching style was not up to par.  I knew what I expected from a coach considering my gym in Simpsonville has a certain standard of coaching that is expected.  It boggles my mind that a coach would sit on the side while the class is doing a WOD and just yell “go team”.  That’s not what I’m paying for.  As soon as I tried a class at Reebok CrossFit Charlotte-Uptown I knew immediately this place had it together.  None of the coaches have disappointed me.  They’re all very knowledgeable, always helping/correcting my form, and pushing me when I need it.




Go Juke Go!!

Juke

Today’s Spotlight shines on Emily Jukich

When did you start doing CrossFit and how did you get into it? I started in April 2012.  I was hearing about CrossFit and really wanted to try but didn’t know how to get started.  Two of my good friends started at another gym in Charlotte so I went to class with them one day and fell in love! 

What is your Favorite WOD?  Anything with running, box jumps, and pull-ups.

What is your Least Favorite WOD? Anything with push-ups or rowing.

What is your Favorite Lift? Power clean/squat clean.

What is your Least favorite lift? Shoulder press, by far.

What type of exercise were you doing before CrossFit? I played soccer my whole life.  Growing up, I played almost every sport and was a huge tomboy.  I played college soccer and then after college I was just running and playing pick-up soccer.  I ran a couple half-marathons and even one marathon but really wanted something different.

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

I am proud of work at Ashley Park Elementary School.  After finishing college I joined Teach for America to work to serve underprivileged students in Charlotte.  I have been teaching at Ashley Park for 6 years, serving a population where almost 100% of students receive free and reduced lunch.  The work is tough, but rewarding.   I started a soccer club at the school and love teaching my students how to play the game.  We have a local coach that comes once a week to train the kids too, it’s a blast.   I am also pretty proud of my own soccer playing days at Virginia Tech!

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

I am originally from the Washington, D.C. suburbs but have been in Charlotte for over five years.  I live in Plaza Midwood with my fiancé and my parents live close by in the neighborhood.  In my free time I love to cook and bake pies. 

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

I would love to compete in a local (team) competition at some point so that’s on my radar.  Other than that, breaking PRs in daily classes really motivates me! 

Has CrossFit affected your life outside the Gym?

CrossFit makes me strong both physically and mentally.  I love being physically strong and the mental toughness pays off in my personal and professional life!

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

My favorite memories are Saturday Hero WODs.  I love the meaning behind these workouts and I love the camaraderie and team mentality when the whole class is invested in the workout. 

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

Don’t be too shy or scared to ask for help from members or coaches. Don’t try to Rx everything, building strength and fitness takes time!  Work on strict pull-ups, take your time building strength, and don’t be too proud to scale the weight.  Work hard every day and cheer on your fellow athletes—be part of the community.

Something you might not know about me is?

I’m getting married in April! And I am still trying to get my fiancé to try CrossFit…

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

I love Reebok CrossFit Charlotte-Uptown.  The programming is stellar and makes me a better athlete every day.  The community is awesome—we have such a great group of people to work out with and that’s what it’s all about.  I love our coaches and their dedication to helping each person get better.  Everyone at the gym supports each other and pushes each other to get better. 




What’s Up Will DeVore!!

Screenshot 2015-09-23 10.35.39

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

I started Crossfit almost two years ago when Reebok Crossfit Charlotte Uptown first opened. My wife, Jessica DeVore, had been doing it on and off for a couple of years (between having kids) and she was convinced I would like it given my competitiveness.

What is your Favorite WOD?

Favorite WOD is Barbara and the hip extension version of Michael.

What is your Least Favorite WOD?

Least favorite WOD is any workout that involves a large quantity of Double Unders.

What is your Favorite Lift?

My favorite lift is push jerk.

What is your Least favorite lift?

Bench Press (easily).

What type of exercise were you doing before CrossFit?

I wasn’t exercising (except for the occasional golf round or pickup basketball game). I had no experience in weight training of any kind, and I was the guy in the weight room who headed for the nautilus machines and didn’t know what I was doing.

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

I am the most proud of my family. My relationship with my wife and two kids (Hartman and Grayson, ages 5 and 2) is my best accomplishment by far. I am also proud to be working for my dad at his law firm, and I take pride in the fact that I always do what I say I am going to do.

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

Let’s see – I am 32. I met Jessica waiting tables at Bonefish Grill in Charlotte before going to law school. I was a starter on the Charlotte Latin/South Meck tennis team all four years, but I had more fun playing any sport other than tennis those four years. Some funny or interesting things about me – I gained over 40 pounds in a year when my wife was pregnant with our first child so I could “experience” pregnancy (it was terrible), before joining crossfit I couldn’t do a strict pull up, climb a rope, deadlift over 200lbs, or strict press over 85lbs, I prefer steaks, chips and cheese, tacos, and wings over any sweets, I am exceptional at making my kids laugh, and I don’t have much of a filter.

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

Crossfit goals would be to get a lot better at DUs, HSPUs and start lifting heavier weights in all movements. Because I started as a blank slate, I have been amazed at how much progress I can make over such a short time frame by just putting in work consistently. I have exceeded all my goals from a weightlifting standpoint, and I am also very proud of the progress I’ve made in the gymnastics movements. I always compare myself to those that are better than me and since my gym has some serious athletes that destroy me on a daily basis, I will never be satisfied and will always want to improve.

Has CrossFit affected your life outside the Gym?

This is the one time I will admit that Jessica was 100% correct about Crossfit and the fact that I would like it. It has affected my life outside the gym in almost every way. I am more productive at work by starting out at the gym everyday before work, I feel better about myself, I have more of a competitive mindset than I had before, and I have new close friends.

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

My first Muscle Up was great, but probably the most special was the day in the Open where we had to clean 185# (and do HSPUs). My heaviest clean before that was 175#, which was also a few weeks earlier on the clean and jerk portion of the Open. I failed 3 or 4 times at 185#, and Coach A, along with probably 20 other people had gathered around me trying to give me tips to get the barbell up. I bottomed out in a full squat on the 4th or 5th attempt, catching the bar, and then probably because everyone was yelling in my face, I managed to stand the bar up. Goosebumps type of feeling.

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

Don’t be intimidated by everyone else. Don’t be intimidated by not knowing the movements. Give it a real chance, be open-minded, and listen to the coaches. If someone like me with no experience and no real strength can be this much of an advocate for Crossfit after only two years, it obviously works. Stay consistent and put in work and you will shock yourself at how quickly you pick up on everything.

Something you might not know about me is?

Before becoming a lawyer, I worked a million different jobs while in high school, college, and out of college : Blockbuster Video, Joe’s Crab Shack, Macaroni Grill, Grady’s American Pub, Bonefish Grill, Ballantyne CC (janitor), Carmel CC (tennis coach), Piper Glen CC (tennis coach), Chapel Hill CC (bartender). I also did some crazy mission trips sleeping on gym floors in some of the roughest cities in the country.

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

I think you know by now that my experience at Reebok Crossfit Charlotte-Uptown has been exceptional. It has been a life changing experience for me, and I am very appreciative of all of the coaches who have guided me through the process.




Get to Know Anthony Smoke!!

Smoke Dawg

When did you start doing CrossFit and how did you get into it?  November 2013. I had seen the Crossfit games on ESPN and I thought it was great, but I didn’t think I could do it. Lance Fox convinced me I could.

What is your Favorite WOD? I like the EMOMs (Every Minute on the Minute) decreasing ladders, and WODs with a lot of different exercises.

What is your Least Favorite WOD?  I guess I don’t really have one.

What is your Favorite Lift? I like Deadlifts, Bench Press, and Shoulder Press because I am strong in these lifts.

What is your least favorite lift? Overhead squats because of my flexibility issues, but I want to make this my favorite.

What type of exercise were you doing before CrossFit? I was going to a regular gym. I had a trainer that I would see twice a week that would give me exercises to do, but after a year I

didn’t feel like I improved any, and I wasn’t motivated because I had to work out mostly by

myself.

Tell us a little about your personal and professional accomplishments – what are you proud of?  I work as a contractor with Duke Energy.  I am proud that I took the risk to go out on my own and make it.

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

Well most of you know I like to go to Renaissance Faires and Steampunk conventions and dress

up in costumes.

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

My lifting goals are: Bench Press – 300 (275), Strict Press – 200 (185), Deadlift – 300+ (315), and

mostly improve my flexibility in my shoulders, hip, and ankles so I can do better with the more

complicated lifts.

Has CrossFit affected your life outside the Gym? Yes, I look and feel a lot better. After my first year I dropped 25 pounds to 175 lbs. Even though I have gained some of this back because I

have been traveling more, I want to get back down to that weight and lose even more (below

170). I know I can do it because I already have once.

Do you have any other special memories/achievements during your time here? I love the  camaraderie with everyone at the gym. Everyone is very open and encouraging. It makes me

want to go to the gym.

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown? It is hard but every WOD can be modified, so you can do every WOD. If you stay with it, you will reach your goals.

Something you might not know about me is? I do ballroom dancing. I competed at Carolina

Ballroom Challenge 2015 in Smooth and Latin dances.

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

It is the best gym experience that I have ever had, and Crossfit is the way to go to get in the

best shape regardless of your age.




Brendan Davern – Devil Dawg!!

Brendan Davern

When did you start doing CrossFit and how did you get into it? I started CrossFit just over a year ago. I had been curious about it since the Charlotte-Uptown location opened, but didn’t try it until a friend at work coordinated a team event. The WOD was simple (12 minute AMRAP of box jumps, dumbbell G2OH and 400m run), but it crushed me. I couldn’t walk for days. I was hooked.

What is your Favorite WOD?  Anything with rope climbs. We climbed a lot of rope in the military so I’ve grown to love it.

What is your Least Favorite WOD? Anything with burpees. So terrible.

What is your Favorite Lift? Deadlift. It’s always fun to pick up something heavy.

What is your Least favorite lift? I know I’m not alone when I say, snatch.

What type of exercise were you doing before CrossFit? I used to lift and run frequently, but my program had little variation. Lots of curls, bench and shoulder presses (Coach Ryan knows what I’m taking about).

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

I’m originally from Syracuse and enlisted in the Marines after high school. I’m a graduate of three universities, but my sports allegiance is with Notre Dame.

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

It seems like my CrossFit goals change frequently. At first the thought of Rx’ing a WOD felt distant. Now, I’ve set my sights on the muscle-up. It continues to elude me.

Has CrossFit affected your life outside the Gym? Absolutely. First of all; I follow the first rule of CrossFit and always talk about CrossFit. Other than boring my friends with my tales of PRs, I feel better mentally and physically. I sit at a desk 15+ hours a day, so those 20 minute AMRAPs make a huge difference.

Do you have any other special memories/achievements during your time here? I’ve never been good at jumping rope. I took a few boxing classes a couple years ago and struggled to jump rope for a minute. Not long ago the thought of double unders was daunting. I found myself avoiding WODs that incorporated DUs. Through frequent coaching (thanks Alia!), investing in my own jump rope (thanks for the recommendation Alex!) and practicing several times a week, it finally clicked. I’m still trying to string more together, but now I actually get excited to see them in a WOD.

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

Listen to the coaches, modify often and stick with it. CrossFit will always be challenging, it’s one of the aspects that make it so great, but those first few months can be difficult.

Something you might not know about me is? I’m the owner of that awesome French Bulldog, Bentley. No, he’s not for sale.

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far? It’s been an extremely rewarding experience. We’re lucky to have a team of great coaches and an awesome community of athletes.




CIVIL WAR THROWDOWN

antietam

Reebok Crossfit Charlotte Uptown vs CrossFit Charlotte in the inaugural throw down Saturday June 27. The event will start at 8am ending with a cookout at noon to celebrate the victors. Bring a dish to pass we will supply the meat and beer.  It will be a partner event, 2 women or 2 men with both RX and modified divisions. Sign up sheets will be posted at the gym. Do not miss this one!

Partner WOD One For time. Share the work

200 meter sled push, 180/100 lbs. modified, 135/75 lbs. (only one person can push at a time)

200 meter farmers carry, 2 bars 185/125 lbs. each Modified, 155/105 each (both partners work together caring both bars at the same time)

200 meter bar over head walk, 155/105 lbs. modified, 115/85 lbs.  (only one person can carry at a time)

800 meter sand bag run, 60/45 lbs. alternate every 200 meters (each athlete will run 2x200m)

 

Partner WOD Two for time

You go I go.

6 Rounds of (alternate rounds 3 each)

21 Kettlebell swings, 24/16 kg modified 16/12 kg.

12 Pull-ups modified jump pull-ups

THEN

6 Rounds of (alternate rounds 3 each)

15 Wall balls, 20/14 lbs. @ 10/9′ target modified 14/10 lbs.@ 9′ target

10 Burpee over the box, 24/20″ modified 20/12″

THEN

30 Clean and jerks, 135/95 lbs. modified, 95/65 lbs. (alternate reps)




Guess Who Loves to Deadlift?? Margie Barnes!!

Margie

When did you start doing CrossFit and how did you get into it? January 2015. It is something that I always wanted to do and it was more fun when my co-worker joined with me

What is your Favorite WOD? The one with the sandbags

What is your Least Favorite WOD? Anything that has running or burpees involved with it

What is your Favorite Lift? Deadlifts!

What is your Least favorite lift?  The Snatch
What type of exercise were you doing before CrossFit? Aerobics and weightlifting at home, occasionally Zumba
Tell us a little about your personal and professional accomplishments – what are you proud of? I am most proud of my two daughters and the wonderful women they have become. I am proud of the company that I work for and all the opportunities that they have provided me throughout my career including the most recent one that has brought me to Charlotte. I am very proud of how they help the communities they are a part of.

Tell us a little bit about yourself (family, other interests, etc.). Anything funny or interesting? I have been married for 30+ years to a wonderful husband and we have two beautiful grown daughters from this union. Empty nesting is a wonderful thing. I love to laugh and encourage people to go beyond where they think possible in that moment.

What are your CrossFit goals and have you achieved any of those goals, how’s it going so far? My goal every day is to finish the workout with integrity. I have gotten stronger in my arms and legs since I have been a member of CrossFit. My pants tell me that I have lost a few inches around my waist, but the scales say I have not lost a pound. I am okay with that since weight loss was not one of the motivators to joining CrossFit.

Has CrossFit affected your life outside the Gym? I eat healthier (less fried food) and I have started juicing because of my co-worker. I have more energy throughout the day and I sleep better especially after a hard workout.

Do you have any other special memories/achievements during your time here? First, I like the fact that we have all shapes, sizes, and ages of people at the gym. Secondly, I like the fact that we fist pump and high five each other when we have made it through a particularly challenging WOD. One that sticks out most in my mind was when I finished the five rounds of 350-meter runs and 50-meter lunges. I went back outside to catch up with an individual that was behind me to encourage them on their last round. Only to find out that someone else had run with the individual and did all the lunges with them. I really just enjoy the team spirit.

What advice would you give to a newbie just joining Reebok CrossFit Charlotte-Uptown? Do not give up even when some part of your body hurts for the first three weeks. Stay within your means and learn the skill. If necessary, modify until you are ready to take the next step. Do not believe all the craziness that you hear about CrossFit. I have found this gym to be sensible. The workouts are hard, but I have found them to be a good combination of aerobics and weightlifting.

Something you might not know about me is? I chose my current temporary living arrangement because it did not have a workout facility so that I could justify becoming a member of the CrossFit community!

Finally, please feel free to add your thoughts regarding your experience at Reebok CrossFit Charlotte-Uptown so far? In my experience, everyone is willing to help. Sometimes you have to ask for it and others it is simply volunteered. I remember one of my first interactions with Alia. She volunteered her assistance when she noted that I was performing a particular lift very poorly. She requested I sit down the weights and she proceeded to show me how to perform the move correctly. I was tired and getting further behind. It appeared to her that I was not listening to her instructions. To which I promised her that I was listening. Of course, she stayed around to ensure that I was performing the lift appropriately. That showed me that the team at CrossFit care not only about our performance, but also about us as individuals. If you do not perform the lifts correctly, then you may hurt yourself and that benefits no one.







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Best part of the day.

Dynamic Warm-Up

Get the body moving!
Muscle progressions, work on transitions.

WOD

For time:

Run 1000 meters
15 Muscle-ups
Row 1000 meters
Sub 30 transitions or 15 wall walks

AbSmash

6 rounds tabata of scissor kicks and abmat sit-ups

kicks 20 seconds, rest 10 seconds
abmat 20 seconds, rest 10 seconds




Reebok CrossFit Charlotte Social

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Join us this Thursday as we take things next door to Romare Bearden Park for their Party in the Park series.  We’ll meet up at 6pm for some live music and a little fun with the Reebok CrossFit Charlotte family.  Hope to see everyone out there.  Also, this will be kicking off our monthly socials, mixers, and member activities we will be scheduling.  Stay tuned for details next week on our upcoming dodge ball tournament.




Update of things to come…

This Saturday, December 7th, is the Throwdown between Reebok CrossFit Charlotte Uptown and CrossFit Southend.  We have a sign up sheet on the white board and as you already know an email has been sent out to everyone.  If you plan to participate in this partner event please let Jimmy know by Wednesday at the latest.  ALL OTHER CLASSES THAT DAY WILL BE CANCELED!

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  • The days WOD’s will be in a partner format
  • Rx and Scaled options available

 

We’ll kick the morning off with movement standards and a demo of WOD #1.  WOD #2 will be a floater WOD in which all athletes will have a 90min window to complete.  After we move through all the heats and tally everyone’s scores from WOD#1 and the floater workout we will announce the top teams that will advance to the final WOD, a chipper.  Finally, stick around for a little meet and greet with your neighbors just down the road at CFSE.

The following weekend, December 15th, is the RCF and CFC Holiday Party/WOD at CrossFit Charlotte off Monroe Rd and Sardis Rd N.  Details on the event will hit your inboxes this week.  Please mark your calendars!

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EARN YOUR MEAL!!

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Are you staying in town for Thanksgiving this year?  …Looking for a way to EARN that turkey day feast you’re planning??

Well we’ve got the answer for you!  Come on in and get the day started with some quality time at the box with your CrossFit Family.  Thanksgiving with ‘Muph’ is a CrossFit Charlotte tradition at our sister-box and we are bringing the tradition Uptown!  That’s right, we’re getting everyone together for one big WOD on Thanksgiving morning.  Feel free to tackle the benchmark hero WOD ‘Murph’ as prescribed, or scaled to your ability.  You are also welcome to invite your friends and family to come participate or just watch you do your thing.  It’ll be a celebration!!

Details on timing will be released a little later this week.

What a great way to set yourself up for a guilt free Thanksgiving Day meal.