Athlete Profiles

CFM Stafflete Profile: TIRZAH

Congrats to Tirzah on recently joining Alicia as a member of CFM’s office staff!
Hometown: Atlanta
Age: 25
Occupation: What isn’t my occupation? Substitute Teacher/After School Instructor, Jewelry Designer, Visual Artist, CFM staff 🙂
When did you first start CrossFitting?: 6 months ago
My favorite WOD is anything that includes deadlifts and box jumps.
My least favorite WOD….I don’t have any. I enjoy every WOD. I may not be a beast in each one but I’ll try my best and kick the WODs ass next time.
Three words to describe you: Artistic, quirky, diligent
Tell us about your sports & fitness background: I participated in Track while in high school and since then I’ve been an on and off runner. I love yoga because that’s really the only time my brain will shut up…that and CrossFit.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I was first exposed to CrossFit during my time with Lululemon. It was a free intro class so I said why not? All I can remember from the WOD was sit ups and a lot of heavy breathing. I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?Since doing CrossFit my arms are more defined, the abs are coming out to play and just over all more toned. Before CrossFit I thought I was doing alright but I wanted more definition, none of that “skinny fat” stuff.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My confidence has definitely shot up since CrossFit. When something challenging comes along, in my mind I’m saying “I do CrossFit…I can handle this”. Also, as a vegetarian I thought I was doing ok but my diet has definitely improved. I’ve cut out a lot of the processed “healthy” stuff I use to eat.
Please share with us any favorite CrossFit / CFM moments: My favorite CFM moments are usually on the court….the hooverball court! Between the med balls to the face, trash talk, tiny sand abrasions and the interesting look of bystanders, I cant get enough of it.
Any advice for people just getting started? My advice for anyone starting is listen to your body and appreciate each little achievement.
What are your hobbies, interests and/or talents outside of CrossFit? My hobbies outside of CrossFit include, jewelry design, painting, reading, and watching quirky indie films.
What did you eat today?
Today I ate my dinner from last night. Fresh salmon marinated in coconut milk, seasoned with roasted garlic, onions, parsley and other seasonings. Topped off with pineapple bits, sweet potato and baby spinach…all on a bed of red quinoa.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Being a vegetarian/pescatarian, I don’t think I’ll ever fully adhere to the paleo diet. However, I have made some notable changes. I love black coffee…who would have thought? I’ve cut down on my sugar consumption and I thoroughly enjoy cooking. I’m more aware of what I’m putting into my body and I feel better for it.

Paleo Potluck is Friday!

Bring a paleo dish to share with six to eight guests AND shop Arunima, the jewelry line designed and made by our very own TIRZAH!!!

Eat-Clean January Resource-o-tha-day!

Paleo Food Matrix But what do I eat? Here’s a good resource from paleo guru Robb Wolf, to help you construct a paleo meal…it lists good options for paleo proteins, carbs and fat, to put together a balanced meal every time you eat. NOTE: A balanced meal every time you eat… full meal OR snack… consists of protein, carbohydrate AND fat. If you’re starving between meals, it could be that you didn’t eat enough overall, or didn’t eat enough fat or carbs at your last meal.

Workout of the Day

As many rounds & reps as possible in 20 minutes
12 kettlebell snatches (6 each arm)
10 ring dips
8 toes to bar

And coming tomorrow…

A. Deadlift touch & go* 4 sets of 12, every 2min
B. As many rounds & reps as possible in 8 minutes of:
15 kettlebell swings
10 situps

*touch & go means as soon as the weight touches the ground at the end of one rep, you immediately begin the next rep. So the weight TOUCHES the ground, AND you GO into the next rep.

Upcoming events:

This Saturday, 12n-1p – Food as Fuel – Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you’re joining us.
Next Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Eat-Clean January Resource-o-tha-day!

I was talking with Ricky yesterday about how HONGRY he’s been these first few days of eating strict paleo. YOU SHOULD NOT GO HUNGRY ON THE PALEO DIET! If you’re starving, you may not be eating enough fat, or not enough carbs, or maybe just not enough food in general.
Paleo is not a low-carb diet, so I wanted to offer some ideas for dense carb sources on the paleo diet. Check out this post from Balanced Bites.
NOTE: if you’re aiming to lean out while eating paleo, I only recommend high carb intake on training days. Lower your carbs on rest days and later in the day.

POB CRUSHING the Whole Life Challenge Finals WOD

Athlete Profile: Pat O’Brien aka POB

Hometown: Miami, FL
Age: 34
Occupation: Digital Content Manager for 92.9 The Game and Owner/DJ at Electric City Events
When did you first start CrossFitting?: July 2012
Favorite WOD: I like anything with body weight based type stuff: pullups, pushups, etc
Least Favorite WOD: Not a big fan of the Olympic lifting only WODs. I like to be moving constantly, getting cardio and strength.
Three words to describe you: Handsome, conceited, narcissistic
Tell us about your sports & fitness background: I played basketball and rowed in high school. I was recruited to row at the collegiate level but decided I’d rather have a life than be a college athlete. I have always ran, lifted weights, play basketball, and bike quite a bit. In the past few years I have gotten more into doing triathlons, as well as doing my first half-marathon last year.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? It was the baseline WOD with just pushups, situps, rowing. It kicked my ass in less than 8 minutes. I liked the fact that I could feel like that with such an efficient workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? In doing Crossfit and participating in the Whole Life Challenge, I slimmed down by about 10 pounds, and have seen a real difference in my body and strength. I have always been thin, but I took off the excess weight around my midsection and have built some real muscle.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? My workouts are more efficient and I really crave workouts throughout the week, even if I can’t make it in for a class. I am able to combine it with my other interests, and get 2-3 CrossFit sessions, a few bike rides, swims, and mixed workouts in each week.
Please share with us any favorite CrossFit / CFM moments: It was a big deal for me to get 10 strict pullups, I have never been very strong in my shoulders and upper body, so that was a success for me.
Any advice for people just getting started? It’s not the scary cult people refer to when you mention CrossFit. You have all types of fitness levels, all walks of life. Don’t be scared to try it out, you might actually like it, and still be able to think for yourself.
What are your hobbies, interests and/or talents outside of CrossFit? I like to DJ and discover new music.
What did you eat today? Banana and coffee for breakfast. Greek salad with chicken for lunch. I didn’t eat dinner yet.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did the Whole Life Challenge and discovered the benefits of paleo. It gave me a lot more energy and I toned up like I never thought possible. I don’t eat strict paleo now, but I have phased out most bread and carbs. I was never a big sugar addict so staying away from that is easy for the most part. I still like my dairy but I limit that. I’m not a slave to my diet. Everything in moderation, and just make smart choices.

Workout of the Day

A1. Close Grip Bench Press: 5 sets of 3-4 @21X1, 60sec rest
A2. Strict Pullups: 5 sets of AMRAP (-1)*, 4min rest
B. For time:75 wall balls 20#/14#
50 toes to bar
25 power clean 135#/95#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow…

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#