Athlete of the Month: Sam Monroe

When Sam walked into the box a year ago, we knew he was going to progress quickly. His positive attitude and drive has not only gotten him back in shape… but fitter than ever before! We’re honored to feature Sam as our next Athlete of the Month!

1. When and why did you start CrossFit?

I started CrossFit in November of 2015. I started because I wasn’t happy with how my body was. 6 months after leaving Active Duty service with the United States Marine Corps, I had gotten out of shape and was eating terribly. I needed to get myself back on track, and CrossFit seemed like the most well rounded option to do that.

2. How has your performance changed since you started CrossFit?

My performance has gone up by leaps and bounds. In my first few months I was excited if I could ever hit the RX button. Now, on the right day, doing the right WOD, I can be competing for top of the whiteboard! In addition, my Marine Corps Reserve Physical Fitness Test is higher than it has ever been before. For the first time ever I managed to do more than 20 strict deadhang pullups on test day!

my Marine Corps Reserve Physical Fitness Test is higher than it has ever been before

athlete.of.the.month.sam (2)

3. Are there exercises you can do now that you couldn’t do before?

When I started, I could only do a few pullups at a time. I did my first bar muscle up during the CrossFit open in February, and my first MU on the rings a few weeks ago. I couldn’t do a single double under when I started, now 70 or 80 isn’t out of the question.

4. How has your body physically changed since you started CrossFit?

I’ve dropped nearly 25 lbs. while still adding substantial lean muscle mass. I can honestly say, this is the happiest I’ve ever been with how I look.

I’ve dropped nearly 25 lbs


5. How has CrossFit changed you in other ways?

Pushing yourself to your physical limit 5 or 6 days a week does wonders for how you deal with stress in other aspects of your life. Small problems at school or work seem a lot less serious when you’re sitting at a desk NOT currently in the middle of doing your 50th burpee.

6. How do you describe CrossFit to your friends?

If a friend asks me what I do to stay in shape I tell them I lift weights. If they ask what I do for cardio, I tell them I lift weights faster. The thing that separates CrossFit from any other Globo Gym is the people. Being surrounded by like-minded motivated individuals who genuinely want to see you succeed is a different experience than I’ve ever had elsewhere in the fitness world. The beauty is the programming, but the fun is in the community.

The thing that separates CrossFit from any other Globo Gym is the people

athlete of the month sam monroe

7. What keeps you motivated to continue? What’s your “why”?

My biggest motivator to keep working is seeing how far I’ve come already. If this is how far I’ve come in less than a year of doing CrossFit, the sky is the limit with how far I can go. The only limiting factor is my own effort. Every day I’m at the box, I try to do a little bit better than the last day.

 the sky is the limit with how far I can go

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8. Favorite WOD or lift?

My favorite WOD is Cindy (5 pullups, 10 pushups, 15 squats. 20 min. AMRAP). I love bodyweight movements and any WOD that tests your engine. 5 to 10 minute WODs are fun, but 20 to 40 minute WODs show who has the guts and the right mental attitude to keep pushing.

right mental attitude

9. What advice would you give to a newbie just joining CrossFit Salus?

JUST DO IT! Join the box, get through On Ramp, and start WODing! Anyone can start. Every movement is saleable. Listen to your coaches, they are there to see you succeed.

Anyone can start.

10. What is your next goal to accomplish…or goat to kill?

I’ve always struggled with heavy barbell work/Oly lifts. The only way to get better is to get to the box and put myself under a heavy barbell, so that’s what I’ll do.

11. If you could design your own WOD, what would it look like?

800 m run
21 Handstand Pushups
15 Pull ups
9 Deadlifts 225#
5 Rounds for time

12. Favorite thing to do for fun?

I love to work on cars and motorcycles. I also like to get to the shooting range whenever possible.

13. Favorite healthy dish….and favorite “cheat” meal?

Favorite healthy meal: Any sort of spicy chicken dish with zoodles or sweet potatoes.
Favorite cheat meal: PIZZA!

14. If you could be a superhero who would you be and why?

I’d want to be Batman. He doesn’t need any super powers to fight crime. He’s just intelligent and trains hard.

He’s just intelligent and trains hard.

15. Favorite motivational/Inspirational quote:

“The idea is to die young, as late as possible.” – Ashley Montagu

athlete of the month sam monroe