Gina Brownfeld: Athlete of the Month November 2021

Over the years, we’ve witnessed Gina gain strength to not only handle more weight in the workouts, but also in her confidence. Whether that’s strength to get upside down in a handstand or strength to be an active grandma, her determination to make some serious changes has paid off! In addition, she’s won multiple nutrition challenges and has lost 30 pounds in the process (scroll down to see her transformation!)

Congratulations to Gina, our November 2021 Athlete of the Month! Thank you so much for sharing your beautiful journey with us. You have worked so hard to get where you are today and should be proud. We are sure proud of you!!


1. When and why did you start at Salus?

I joined in July 2017 because I wanted to make changes in my body.

But, it was also because of listening to Scott and Meg talking about the WODs every night at dinner!

2.  How has your performance changed since you started at Salus?

I have gotten stronger and fine-tuned some movements, but I have a long way to go.

Getting stronger from CrossFit has helped my yoga practice. I can get deeper into postures and hold them longer.

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

I can finally do a few dubs. It took forever but I can sometimes string 4-5 together.

My biggest accomplishment is getting handstand push ups, with a riser but still big for me. When I started I was afraid to even go upside down.

Next are pull ups!!!

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

I have lost 30 pounds and gained muscle.

5. How has Salus changed you in other ways?

I have always been an all or nothing kind of person, which was challenging when it came to nutrition. Doing the WODs and working with Angela on nutrition has brought so much balance into my life.

I have a healthy relationship with food as fuel now, and I sleep better.

When I am doing CrossFit I can’t think of anything else which helps tremendously with my stress level.

6. How do you describe Salus to your friends?

I explain it as an hour a day to work really hard surrounded by friends who are cheering so hard for you.

 And as a side note you get into really good shape.

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

It’s my sanity! Spending time with great friends that feel like family and staying strong as I age.

I am a grandma and I’m stronger than I ever have been in my life thanks to Salus!

8. Favorite lift or WOD?

I love overhead squats. I also love the ski erg, and bear crawls since I beat Scott doing them last time! I don’t get to be faster than anyone very often.

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

Give it a chance, be patient.

Modify when you need to.

You have a room full of people pulling for you!

10. What is your next goal to accomplish?

Pull ups!!!

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

21, 15, 9
Calories on ski erg
OHS
Strict sit ups

12. Favorite thing to do for fun?

Spend time with all our kids and grandson!

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

Favorite healthy dish would be salmon with everything seasoning, steamed sweet potato and roasted broccoli.
Splurge would be Brooklyn focaccia pizza!

14. If you could be an animal what would you be and why?

I would say a hummingbird, the way they flutter their wings so quickly back and forth keeps them in one place in the present moment, an area I’m working on in my life!

via GIPHY

15. Favorite motivational quote?

May your day be full of magic and may you not be too busy to see it.

16. Interesting fact not many people know about you.

I am a 500 hour yoga teacher and a Reiki Master Teacher🙏🏼

Gina Transformation

❝I began working with Angela because I wanted to lose weight and get toned. ɪ ɢᴏᴛ ꜱᴏ ᴍᴜᴄʜ ᴍᴏʀᴇ. I have learned that food is fuel to nourish my body. I’ve learned how to bring balance into my body by balancing macros, which then brought balance into so many other areas of my life. ❞
❝One of the biggest lessons I learned is that I cannot be perfect all the time, when I decide to splurge a bit it doesn’t have to mean a downward spiral. I can decide not to feel guilt and just get back on track with my next meal. Angela has always been available to help me navigate my nutrition and my workouts and so much more. 𝘐𝘵 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘢 𝘱𝘳𝘪𝘤𝘦𝘭𝘦𝘴𝘴 𝘨𝘪𝘧𝘵 𝘐 𝘨𝘢𝘷𝘦 𝘮𝘺𝘴𝘦𝘭𝘧.❞

Kaitlyn Mare Athlete of the Month October 2021

Kaitlyn Mare Athlete of the Month

In just under a year Kaitlyn has made some serious strides on the platform and in the kitchen. Through CrossFit, Barbell club and Nutrition Coaching, Kaitlyn has not only gotten stronger, but has transformed her mind and body along the way.

Congratulations to Kaitlyn, our October 2021 Athlete of the Month!


1. When and why did you start at Salus?

I started in January 2021. I had always had an interest in CrossFit, but in December 2020 I started a new job and moved to the area. I thought CrossFit would be the perfect opportunity to meet new people as well as exercise and challenge myself.

2. How has your performance changed since you started at Salus?

I am able to do exercises that I wasn’t able to in the beginning. I also run half marathons and I have seen a significant change in my pace.

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

When I first started I couldn’t even hold on to the bar for more than a few seconds, now I can do assisted pull-ups and my goal is one day to do an unassisted pull-up.

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

I have seen a significant drop in body fat and I’m starting to see some baby biceps show.

5. How has Salus changed you in other ways?

I have a different and more positive mindset. CrossFit has taught me that there are no limits.

I am also able to focus better at work and I’m able to sleep better at night.

I have much more confidence overall.

6. How do you describe Salus to your friends?

The best hour of my day – it’s my time to think about nothing but challenging myself, but also getting to spend time with inspirational people (and laugh at the crazy things Gino says at 6am).

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

I continue to be motivated by seeing the changes in my body as well as the shift in my mindset.

The cheers from fellow CrossFitters and coaches are also a great motivation.

8. Favorite lift or WOD?

Squat cleans

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

Just try! You never know how strong you are and how much you can do until you try.

Kaitlyn Mare Weightlifting NJ

10. What is your next goal to accomplish?

An unassisted pull-up is my long term goal, but I would like to RX as many WODs as I can.

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

600m run
21 cleans
21 sit ups
21 pull ups
400m run
15 cleans
15 sit ups
15 pull ups
200m run
9 cleans
9 sit ups
9 pull ups

Running, cleans, and situps are my favorite exercises, but I have to include pull ups since they are difficult for me.

12. Favorite thing to do for fun?

Other than CrossFit or exercising, my favorite thing to do is take my dog for walks on the beach or read.

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

My favorite healthy dish is anything that involves salmon or some sort of seafood.

My favorite splurge meal would be pizza from my favorite pizza shop.

14. If you could be an animal what would you be and why?

I would be an octopus; I think they are fascinating. They are extremely intelligent and highly adaptive.

15. Favorite motivational quote?

“Only you can stop you.”

It’s more than just exercising or CrossFit, it’s the mindset that nothing is impossible.

16. Interesting fact not many people know about you.

I love all things steampunk!

Brady & JT, Teen Athletes of the Month September 2021

athletes of the month middletown nj

Meet Brady & JT. They both started in our CrossFit Kids class back in 2018, and have now advanced to our CrossFit Teens class and are absolutely killing it!

These boys have become such well-rounded athletes and have experienced the benefits beyond the box. Brady shares, “It has made me more mentally focused.” And when asked about what keeps him motivated to continue, JT said, “Staying healthy and getting to workout with friends.”

We couldn’t agree more! Working out with friends is definitely much more motivating!

Congratulations to these strong teens: Brady & JT.


Please meet the September 2021 Athletes of the Month: Brady & JT

1. When and why did you start at Salus?

Brady– I started at Salus in June of 2018. I wanted a new workout experience.

JT– I started at Salus in 2018. I wasn’t interested in typical sports so my mom thought I should try CrossFit to get exercise.

2. How has your performance changed since you started at Salus?

Brady– When I started CrossFit I could barely lift 25 pounds. Now I can lift 25 pounds and even heavier weights.

JT– I have gotten much better at doing all of the exercises.

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

Brady– I could not do deadlifts when I started and now I can lift my body weight.

4. How have you changed since you started?

Brady– I have become a lot stronger and have more endurance.  And, it has made me more mentally focused.

JT– I have gotten stronger. It’s made me healthier by having exercise as a regular part of my week.

5. How do you describe Salus to your friends?

Brady– A place where you can put your strength to the test and you will be cheered on.

JT– It helps you to get better and stronger at certain exercises.

6. What keeps you motivated to continue?

Brady– The thing that keeps me motivated is I want to get stronger every day.

JT– Staying healthy and getting to workout with friends.

7. Favorite exercise or WOD?

Brady– Deadlifts

JT– Murphy

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

Brady– I would tell them to take it slow.

JT– It gets easier the more you do it.

9. What is your next goal to accomplish?

Brady– 15 minute AMRAP:  15 kettle bell swings; 10 deadlifts; 200 m row.

JT– Double unders

10. Favorite healthy dish….and favorite “splurge” meal?

Brady– Healthy dish is fruit salad and splurge meal is tacos!

JT– Meatballs and pizza

11. Favorite thing to do for fun?

Brady– Play my Xbox with my friends.

JT– Video games

12. If you could be a superhero/animal who/what would you be and why?

Brady– I would be Iron Man because he is not only strong but very smart.

JT– I would be a lion because they are strong.

13. Favorite motivational/Inspirational quote?

Brady– “Push yourself because no one else is going to do it for you.”

14. Interesting fact not many people know about you.

BradyI love playing tennis.

JT– I have a big family with 20 cousins and I collect retro video games.

Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go.

Traveling to a new box? Check out these five CrossFit drop in etiquette reminders to help you be the best guest and have the best experience.

Whether you’re traveling for a business trip across the country or for an exotic vacation across the equator, it can be exciting to try out a new CrossFit box so you don’t miss out on your workout. Thankfully, one of the great things about CrossFit is the community, so you’re in luck.

But, make sure you scope out their rules first. Remember, CrossFit is an affiliate, not a franchise…so each box has their own guidelines for dropping in (programming, prices, etc.).

These five CrossFit drop in etiquette reminders will help you be prepared before you go…and be a good guest.

CrossFit Drop In Etiquette: What You Need to Know Before You Go.

1. Searching for a “Drop-In CrossFit Near Me”

Do your homework before you take off. Your best bet is to start by searching the CrossFit Affiliate Map or the “Wodifind” feature within your Wodify app. Once you find a couple CrossFit boxes near where you’ll be staying, Google them. Read their reviews and scope out their social media pages to get a feel for their vibe.

2. Consider Their CrossFit Drop-In Fee

Every box is different, so be sure to check their website for details.

Some boxes require you to have your home affiliate email them to confirm that you’ve completed their fundamentals class.
Some have particular classes for drop-ins (you’ll usually find this in vacation spots), others allow drop-ins for any class. Don’t expect to just show up and have free-reign of their gym.
Some boxes require you to book your spot in class and pay ahead of time online, others will discount the drop-in fee if you buy a t-shirt. Either way, expect to pay – as a traveling guest, you’re a “drop-in,” not a “free-trial.”

Always email or call them ahead of time to get the scoop on their policies, especially if you’re traveling over a holiday.

3. Allow Enough Time

Early is On Time, On Time is Late, and Late is Unacceptable.

Allow enough time to fill out your waiver, pay for your drop-in and hey, you’ve been traveling…you’ll probably need to mobilize. Take a minute to introduce yourself to the coach and a few members, familiarize yourself with the gym and scope out their t-shirts! You can never have enough CrossFit swag, am I right?

Nothing is worse than having a new face show up in the middle of a warm up and trying to get them situated while keeping the rest of the class going.

4. Know Your Abilities

Whether you’re an elite athlete or fresh out of fundamentals, you’re a newbie to them. Know your own abilities and limitations…and remember to leave your ego at the door. Now’s not the time to attempt your first RX workout if it’s way beyond your abilities.

And if you’re nursing an injury, be sure to inform the coach ahead of time (you know, when you arrive early).

5. Leave on a Good Note

Remember the universal rule, no matter where you go: be a good guest & clean up after yourself. Put away your equipment, disinfect your things and hey, if you spilled some chalk, clean that up, too.

Visiting other CrossFit boxes is a lot of fun. So, don’t be afraid to snap a selfie and take a moment to drop them a review on their Facebook or Google page. Reviews are extremely valuable to a small business.

Save travels!

Dropping in at CrossFit Salus, Middletown NJ?

Traveling to the Middletown, New Jersey area? We’d love to have you!

We offer drop-in options all of our for our CrossFit, Weightlifting, CrossFit Kids and CrossFit Teens classes! Just shoot us an email at info@salusnj.com before you come so we can get you set up.

We’re located at 1706 State Highway 35 in Middletown, NJ (Located in the Fountain Ridge Plaza). We’re soon moving to 1680 (same plaza).

Schedule Your Drop In Here >>

Yuliya Lee Athlete of the Month July 2021

Like many of the moms who do CrossFit at Salus in Middletown, NJ, Yuliya was on a mission to get back in shape after having her second child. Drawn to the challenging environment, welcoming community, and mood-boosting endorphins, she decided to join. Within just four months of doing CrossFit and Nutrition Coaching, she has already lost over 30 pounds and is strong enough to carry 2 kids to and from the beach with ease.

Congratulations to this strong mamma. Yuliya, you are an inspiration and we love having as part of the community.


Please meet the July 2021 Athlete of the Month: Yuliya Lee

1. When and why did you start at Salus?

April 1st, 2021.

I’ve made a bet with my hubby who will get 6 pack abs first. 😝 Just kidding. We actually did make a bet in January 2020, but then 2 weeks later I found out I was pregnant. So after the birth of my youngest, I really wanted to get back in shape. I started to Google “tough workout,” because I knew myself, Pilates and yoga are not my cup of tea (of course there is nothing wrong with those) I just needed to get results ASAP. So, I decided to try Martial arts and CrossFit at Salus.

After trying both, it was an easy choice.

CrossFit was exactly what I needed. And I never regret my decision.

2. How has your performance changed since you started at Salus?

Tremendously.

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

Well, you name it, LOL…
Handstand push-ups seemed surreal, I actually fell down when I tried my first handstand.

I couldn’t do toes to bar, double unders or even 1 regular push-up.

Now I can and I’m feeling proud.

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

I’ve lost 30+ pounds for 3.5 months.

5. How has Salus changed you in other ways?

For me it started with one main goal – lose extra postpartum weight. However, now it is transforming more and more to a lifestyle of healthy choices.

  • I have more energy.
  • I’m stronger.
  • I can carry 2 kids (extra 42 lbs) at a time from the beach (15min walk) because one can’t walk yet and another one has scraped knee. And It doesn’t bother me.
  • I feel great.
  • I feel more confident.
  • I feel happier.

6. How do you describe Salus to your friends?

This awesome ever challenging tough workout that never gets boring and after completion of which endorphins kick in and you feel exhausted, sweaty but yet happy.

7. What keeps you motivated to continue?

Because I have 3 kids under 5 years old. I want to be strong for them. I need to be strong for them.

I need to be healthy, because I want to enjoy life with them as long as possible.

8. Favorite lift or WOD?

Oh, man, I looooove tabata. It’s different.

In regard of lift, probably “Deadlift”. It is the one that is easier to master.

With cleans and jerks it’s too much technique to process. My brain registers everything that coaches say: knees here, hands there, back like this, tummy like that, chest up, head straight, use legs, forget about arms, just like a zipper, just like a scarecrow, just pull yourself under the bar, don’t lift with arms, shoulders there, hips here, just dip under the bar, head out, heels grounded, elbows up… AAAhhh😳, trust me I hear you! I understand you! It’s just my body doesn’t follow 🤭, (he-he-he). But it’s ok. I’ll get it!

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

Don’t give up trying.

Don’t be discouraged after completing the WOD, even if you come in last (at some point those people also were last).

Just keep on moving and keep on trying. One of the worst things you can do – is do nothing.

Just keep on trying.

10. What is your next goal to accomplish?

Click that RX button more! 😝

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

  • 10 wall balls
  • 10 pull-ups
  • 10 barbell thrusters
  • 10 pistols
  • 10 handstand push-ups.
  • 3 min rest.

Repeat.

12. Favorite thing to do for fun?

I don’t have one thing. I have a lot. 😛
Spend quality / adventurous time with family and friends: have a God centered fellowship, playing soccer, doing murder mystery, game nights, traveling, doing escape room, visit new places, create new traditions…

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

I love king crab legs and I do love some home fried potatoes with onion, garlic and dill.

My splurge? Chocolate mousse cake. Yum! Have you tried one from the Cheesecake Factory?

(on the side note: back when I watched “Friends” in Ukraine (where I’m originally from) there was an episode “The one with all the cheesecakes” and they ate it from the floor. I didn’t get it and it wasn’t funny, but rather disgusting… well, let’s just say I didn’t eat one from the floor, but it took me years to actually get the joke. Ha-ha.)

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

Hmm, not sure about a superhero, but if I had super powers I’d protect the little ones who cannot protect themselves. My heart is yearning for innocent children who are abused, kidnaped… and for innocent animals who are getting killed. I know those are 2 completely different categories, but I feel like I need to do something, I’m just not yet sure what exactly. I wish AAALLL the children would be happy, and loved, and cared, and nourished. I wish that people would leave animals alone. I guess I just need to pray more about it, to know if I can do anything in that regard to be helpful.

15. Favorite motivational quote?

“Be water, my friend.” by Bruce Lee.

“Empty your mind. Be formless, shapeless like water … now you put water into a cup, it becomes the cup … you put water into a bottle, it becomes the bottle … put it in a teapot, it becomes the teapot … water can flow … water can crash … be water, my friend.”

16. Interesting fact not many people know about you.

I’m not actually sure when was the first time I met my husband. I’ve pinpointed it to a year.
(but hey, don’t ask me which year, it’s gonna take me a few minutes to think about it, lol 🤦‍♀️)

What to Expect During Your First CrossFit Class

Find out what to expect during your first CrossFit class, what to bring and what to eat before you go.

Feeling intimidated about attending your first CrossFit class? You’re not alone.

Here’s what you need to know before you go.

10 Top Questions About Attending Your First CrossFit Class

What is CrossFit, really?

By definition, in CrossFit you will “perform functional exercises at high intensity with constantly varied structure.”

What do you actually do in CrossFit?

CrossFit focuses on 10 areas of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

You can bet you’ll be doing one, two or all ten of these in any given day.

What’s with all this CrossFit lingo.

Box, AMRAP, As Prescribed, Fran…after a couple workouts, you, too will be tossing around these words into your everyday conversation.

Read our blog on Learning Some Common CrossFit Language, to find out more.

Will I get hurt?

Maybe you’ve heard from your neighbor, who knows a guy who knows a girl that hurt herself in a CrossFit class. Unfortunately, CrossFit has gotten a bad rap from countless shock-value viral videos.

Rest assured, all the coaches at CrossFit Salus are certified level 1 and level 2 trainers and have decades of experience. Your safety is our top priority and we’ll never hesitate to take weight off a bar if we feel form is being compromised.

So, be prepared to check your ego at the door.

Is CrossFit a cult?

Cult? No.

Community? Yes.

One of the best things about CrossFit is the crazy energetic and supportive atmosphere where the loudest cheers are for the last to finish and everyone knows your name.

What if I can’t do all those exercises?

The beauty about CrossFit is that all of our coaches are prepared to provide modifications for any and all exercises. You’ll notice that in each of our CrossFit classes, we also offer a “fitness” level that features scaled down movements and lighter weights as well as a “performance” level that features more advanced movements and heavier weights.

What should I pack for my first CrossFit class?

Wondering how to prepare for your first CrossFit workout?

Don’t forget your water bottle, mask if necessary, a good attitude, comfortable shoes and maybe a dry shirt to change into after you’re done.

What should I expect during my First CrossFit workout?

Each class is an hour long. You can expect to move through about 5-15 minutes of a warm up followed by a skill or strength section before moving into whatever the workout is programmed for the day.

The workout (WOD) starts with a much anticipated 3,2,1 GO! And everyone starts together.

Should I eat something specific before I go?

When and how much you eat depends on your own personal preferences and variables- some people like to eat right before they exercise, some people prefer to fuel up an hour or so beforehand.

Not sure what to do? Opt for a small portion carbs (think: half a banana) beforehand and a more substantial meal within an hour after training, which will help with recovery.

Need more in depth information on nutrition? Let’s chat.

Will I be sore after a CrossFit class?

Most people new to CrossFit will feel sore. It’s best to do some light activity the day after to get the blood flowing. If you’re not used to feeling sore, opt for a long walk or bike ride in between sessions as well as plenty of stretching.

Stepping into your first CrossFit class at Salus in Middletown NJ?

Remember to be open minded and be willing to learn, laugh and sweat a lot.

Schedule your free consultation to chat with a Salus coach and discuss your goals and answer any questions.

NAUGHTY or NICE Toy Drive

Looking to spread a little extra holiday cheer this year? “Give a Gift. Get a Lift” by participating in Naughty or Nice on Saturday, December 14. Benefiting local Middletown, NJ children in need, this toy drive is a great way to have some holiday fun and participate in a service event.

Register now >>

How to Participate in the Toy Drive

naughty or nice faith RXD community EventOur focus at CrossFit Salus is to serve and give back! Here are all the ways you can give for this event:

  • Bring an unwrapped gift for a child in need.
  • Donate to the Faith RXD Global Mission (get a shirt) and participate in the Naughty or Nice WOD on Saturday Dec. 14.
  • Most of all, join in the fun and know you are making a difference.

“Give a Gift. Get a Lift.”

About Faith RXD Naughty or Nice Toy Drive

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift.

Each year we collect gifts for children by partnering with local toy drive organizations.

Register now >>

The Workout

Naughty: 15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Nice (scaled): 15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under): 4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Register now >>

 

CrossFit Games Open Shoutouts 2020

crossfit games open shoutoutsWe love the CrossFit Games Open. Why? Throughout this five-week test, it allows us to check in on our progress, discover weaknesses and experience breakthroughs. True, we just had this test less than a year ago, but even still – it brings out something special in all who participate. Check out some of our recent CrossFit Games Open Shoutouts below.

CrossFit Games Open Shoutouts

  • “I’m voting for Angela W. She RX’d the workout knowing she was going to have to work hard to do so. She refused to scale and kept pushing even though she struggled a few times. It was awesome to watch.” ~ Dan
  • “I nominate Katie. She was going to play it safe, she was going to scale, when she asked me what I thought she should do I said depends do you want to finish or do you want to fight? She said fight and fight she did!!! She’s a fighter and a constant inspiration.” ~Cassie
  • “I nominate Dan, he was so patience judging me ? on my forever TTB and DU ?” ~Angela W.
  • “Being the woman behind the camera, I get to watch all the athletes. I’m beyond impressed with those who are not even officially registered for the Open, still pushing their limits each week, particularly Erin who is also training for the big race this weekend! Keep it up, everyone!” ~Angela S.
  • “I nominate Benny. I have the pleasure of working privately with her every week and have witnessed her improvements first hand. She has not only gotten physically stronger, but mentally, too! She told me this year she just wanted to do better than her score last year…she’s CRUSHING that goal!” ~Angela S.
  • “Currently sitting in 94th place in the teens category, Hardie has been on a mission to stay in the top 200 for the Qualifier round! He’s an impressive athlete, with even more impressive values. It’s so exciting to watch him progress each week. Keep it up, Hardie!” ~Angela S.
  • “Shout out to Coach Megan for orchestrating a seamless and energetic class on Sundays! Thank you for all your hard work. We appreciate you!” ~Angela S.
  • “Benny is number 1 on my list for showing spirit of theme putting a little extra effort to dress up and give meaning to her effort! Also Benny dedicated 20.3 to her sister who is breast cancer survivor!” ~Gino
  • CrossFit Games Open Shout Out“Benny always brings a smile and always shows so much enthusiasm.” ~Scott
  • “I nominate Angela W. for 20.3 because she traveled back from vacation, slept 2 hours, and Rx’d the WOD. She pushed for several minutes to fight for one rep of hspu and didn’t give up.”~Megan
  • “Katie was going to play it safe…she was going to scale. But when she asked me what I thought she should do I said depends do you want to finish or do you want to fight? She said fight and fight she did!!! She’s a fighter and a constant inspiration.” ~Cassie
  • “Melissa Regina is there every time, cheering us up from any angle in the box… I hear her voice more than I get to see her, she is awesome!” ~ Angela W
  • “I dedicate my workout to my sissy Maridza.” What a beautiful moment between Benny and her sister, watching Benny fight through each rep in honor of her sister who is a breast cancer survivor.
  • “Last year I only got one handstand push-up. I PRd by 12 reps this year!!” ~ Melissa Regina
  • “I want to nominate Gino for Spirit of the Games. He puts others before himself on a daily basis and truly wants to see everyone succeed. Even though this must have been a difficult week for him he still showed up to coach everyday with a positive attitude, (even though he may have slobbered a little while cheering us on?). CrossFit gyms are a dime a dozen but coaches and people like Gino are very rare.” ~CJ
  • “Nominating Gino for the spirit of the games! Perseverance and always going above and beyond for everybody in the box.”~Eric
  • “My spirit nomination goes to..Liliana !!!! The fact that she did her WOD in her costume is everything!! Her positive energy every day is infectious and she is just amazing.” ~Benny
  • “I wanted to give Angela Weiner a shout-out for the spirit of the games. Last week when I attended a few classes leading up to 20.4 she was there and was so encouraging. Being a novice I tend to get a little frustrated if I can’t pick something up (literally) right away and having her say “you got this” helped! She was also there during 20.4 and seeing a friendly face cheering everyone on was awesome.”
    ~Chelsey
  • “Shout out to Erin for her recent mega race, still participating in the Open workouts and not missing a beat…ever.” ~Angela S
  • “HUGE shout out to Alicia for not giving up. She had her eye on that muscle up…she attacked and got her first one during 20.5! The best feeling EVER!” ~Angela S.
  • “I want to give a shout out to my wife Alicia who took a giant step toward her long term goal by improving by 510 spots in the world year over year to 882. In 20.5 she got her very first muscle-up and crushed her Diane time by almost 4 minutes in 20.3. Outside of her own goals she is always there as a cheerleader for her community as well.” ~Brian Z

Congratulations to Hardie Kressler & Angela Salveo for finishing the CrossFit Games Open in the top 200!

Angela and Hardie Advance to CrossFit Games Age Group Qualifier

They will both be advancing to the next level of competition: The Age Group Online Qualifier in March 2020.

?Hardie finished 95th worldwide out of over 1,500 boys aged 16-17.

? Angela finished 94th worldwide out of over 11,000 women ages 40-44.
▪️▪️▪️
“Angie’s dedication to her goals has paid off, she hit the balance she needed by improving her overall strength with the barbell and surprised herself by qualifying even when it wasn’t her primary goal. I’m very proud of mental approach this time around, amazing job!”
▪️▪️▪️
Angela and Hardie Advance to CrossFit Games Age Group Qualifier“Hardie came in raw and ready to challenge himself. Already a pretty well rounded athlete and in the short period of time with us, he gained new skills, pacing experience, nutrition tweaks and new commitment to being the best version of himself! I’m super proud of his integrity, competitive yet humble attitude. Not to mention his an outstanding performance with his first participation in The Open.” ~Coach @ginosalveo

▪️▪️▪️


CrossFit Games OPEN 2020 Themes:

  • Week 1: #LisaStrong ?
  • Week 2: ‘merica/USA (wear all your most patriotic gear. Red, white and blue baby!) ????
  • Week 3: FU Cancer (breast cancer, childhood cancer, blood cancer… Wear anything that represents how you’d like to kick cancer’s butt)?️
  • Week 4: Halloween Costume (go all out and have some fun in costume. You, too 5:45am crew!)?
  • Week 5: SPIRIT (get out ALL your CrossFit gear, pon poms, cow bells and face paint! Last week to bring the heat!) ?

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes.

  • Catch CrossFit Salus Teens Fridays at 4:30pm.
  • CrossFit Salus Kids Saturdays at 10:15.

These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am. If that doesn’t work (and you’re officially signed up), Monday during regular class is your next option.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there.
    • Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify if you’re officially signed up).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • The leaderboard typically doesn’t settle until Wednesday, so hold off from “leaderboarding” (refreshing the screen at a frantic pace on Tuesday morning) 🙂
  • Please submit your nomination for the “Spirit of the Games” and include a sentence or two WHY.
    • Email your nomination to angela@crossfitsalus.com or message me on FB/IG.
    • Include the nominee’s name and a sentence or two why you think they deserve a shout out.
  • Recover well, train smart, eat well, sleep plenty. The CrossFit Games OPEN 20.4 begins now!

First Annual In-House Partner Competition Coming Soon…

Not loving the timeline of this year’s Open? Stay tuned for our first annual in-house (members only) competition in March 2020 to help you stay motivated over the dark days of NJ’s winter.

  • Teams of two. (MM/FF/MF)
  • RX and Scaled options (both partners must be the same).

Programming starts in January.

More information to come. So grab a partner, start talkin’ smack and create your team name.

CrossFit Games OPEN 20.1: We Are #LisaStrong

What a great start to the (new) competition season! The CrossFit Games OPEN 20.1 was a huge success and the energy at the box was OFF THE CHARTS…proving that we are #LisaStrong!

#lisastrongCongratulations to everyone who participated and thank you to everyone who came out to judge and cheer on all the athletes.

Spirit of the Games

As you’re aware, we’re doing things a little differently this year.

Just a couple months ago, CrossFit Salus Coach Lisa was diagnosed with cancer. This will be the first Open she’s missed in 8 years and so we decided to do things a little differently this year for the 2020 CrossFit Games Open. Instead of intramural teams, we will rally together as ONE.

One strong, amazing community here to support our friend and coach ?.

So, when the workouts get tough (and they will) and you feel like quitting, remember this: Together, we are #lisastrong

CrossFit Games OPEN Spirit of the Games Nominations

  • The Ricker family- Lisa for taking necessary precautions in order to show up and judge before undergoing chemo treatment the same day. She sported her purple, wore her best smile, and judged like only she can. Then her two kids AND husband who (admittedly) might be out of practice with CrossFit showing up and doing 20.1 in her mom’s honor. The definition of working as a team to show support. ~Erin
  • I nominate Angela W. for not only crushing the workout RX’d but also offering to judge and encourage other athletes. ~Angela S.
  • I also nominate Stella for attacking her first Open WOD RX! ~Angela S.
  • I nominate The Swifts (both big and small) for simply always showing up. Day or night, working out or not, they’re always cheering! ~Megan
  • My vote is for Kirstin! She did her first RX open workout and killed it ???? ~Eva
  • I am nominating Scott! It’s amazing how he just had surgery and was there with us with his presence and energy! ~Angela W.
  • My nomination for the 1st WOD is Angie S and also TQ. ~Lili
  • My votes are for Hardie, he’s such a competitive, hard worker, he redid the workout to beat his score! Very inspiring! And Kirstin who did the workout (which looked effortless!), and always pushes herself without complaining, always trying to improve.  ~Cherie

#lisastrongCrossFit Games OPEN 2020 Themes:

  • Week 1: #LisaStrong ?
  • Week 2: ‘merica/USA (wear all your most patriotic gear. Red, white and blue baby!) ????
  • Week 3: FU Cancer (breast cancer, childhood cancer, blood cancer… Wear anything that represents how you’d like to kick cancer’s butt)?️
  • Week 4: Halloween Costume (go all out and have some fun in costume. You, too 5:45am crew!)?
  • Week 5: SPIRIT (get out ALL your CrossFit gear, pon poms, cow bells and face paint! Last week to bring the heat!) ?

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes. Remember, Fridays at 4:30pm, the CrossFit Salus Teens will be attacking the OPEN.

Saturdays at 10:15, the CrossFit Salus Kids will also be participating. These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am. If that doesn’t work (and you’re officially signed up), Monday during regular class is your next option.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there.
    • Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify if you’re officially signed up).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • The leaderboard typically doesn’t settle until Wednesday, so hold off from “leaderboarding” (refreshing the screen at a frantic pace on Tuesday morning) 🙂
  • Please submit your nomination for the “Spirit of the Games” and include a sentence or two WHY.
    • Email your nomination to angela@crossfitsalus.com or message me on FB/IG.
    • Include the nominee’s name and a sentence or two why you think they deserve the award.
  • Recover well, train smart, eat well, sleep plenty. The CrossFit Games OPEN 20.2 begins now!

 

 

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Learning Some Common CrossFit Language

AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box.

Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she/he’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at a Globo Gym, in CrossFit, a classic benchmark may be, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Cherry Picking: Choosing which days to come to class based on the workout, movements or weather. Selective attendance is a pathway to plateau.
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
  • C&J: Clean and Jerk
  • DL: Deadlift
  • DOMS: Delayed Onset Muscle Soreness
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • Ego: Must be left at the door.
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thursters/pullups)
  • Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
  • For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
  • FS: Front squat
  • The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
  • GHD: “Glute Ham Developer” equipment that helps to develop core, back and hip-flexor strength
  • Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
  • Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
  • GPP: General physical preparedness, aka “fitness.”
  • Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • K2E: Knees to elbows. Similar to TTBs described below.
  • Kilos: 2.2 pounds equals one kilogram.
  • Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups but must only be mastered after you have the strength to complete a series of strict pullups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups can be done on the rings or on the bar.
  • OHS: Overhead squat. The ultimate test for mobility.
  • Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
  • Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
  • Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
  • PR: Personal record. Must be followed by high fives and ringing the golden PR bell!
  • PP: Push press
  • Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
  • Rest day: A very necessary component for recovery, both physical and mental. The harder you work, the more rest you need.
  • Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Shave your calluses and buy a roll of tape to keep in your bag.
  • Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
  • ROM: Range of motion
  • Routine: the enemy.
  • Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
  • SDHP: Sumo deadlift high pull
  • Scaled: Every single workout, movement or skill that we program can and should be scaled to the needs of the individual. For example, if you’re still working on your pullups, you will scale by doing an assisted pullup with a band. Scaling is essential to maintain the proper stimulus of the WOD.
  • Snatch: The snatch is the first of two lifts contested in the sport of Olympic weightlifting followed by the clean and jerk.
  • Stimulus: Each workout is designed to achieve a specific result. Our coaches will help you scale the workout so you can achieve the intended result.
  • TGU: Turkish get-up. Basically it’s getting up off the floor with a kettlebell stacked overhead.
  • Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
  • T2B: Toes to bar. Can be scaled with K2E.
  • WOD: Workout of the Day.
  • 21-15-9: A specific rep scheme for a give wod. (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)