Angela Weiner, Athlete of the Month February 2018

Less than a year ago, Angela Weiner walked into the box on a mission to make a change in her life. After working one-on-one with Coach Angela consistently for a few months, her drive and determination led her to join a CrossFit class. Crushing PRs and ready for anything that’s thrown at her, there isn’t much that stops her.

For the past ten months, Angela has stepped out of her comfort zone every day with an open, positive attitude and patience.

Strong, humble, zero excuses and relentless…meet Angela Weiner, your Athlete of the Month for February 2018!

1. When and why did you start CrossFit?

I started CrossFit in May 2017. The reason? I was looking for a change after neglecting myself for so long. My friend Carmen introduced me to Angie as a Personal Trainer after she saw the dark space I was in that moment – that moment truly changed my life completely.

I worked 1-on-1 coaching with Angie for about 4 months and even though we still meet very often, now I feel strong and confident enough to join a CrossFit class… that was a huge step for me.

2. How has your performance changed since you started?

I still have a lot of work to do but It has improved a lot!

I feel stronger and eager to get better everyday.

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

Hell yes! – Something as simple as a sit up was a huge struggle for me… I look back and it is impressive how CrossFit can change you inside and out.

4. How has your body changed since you started?

Oh boy! Just figure how your body looks after 4 pregnancies… LOL, it’s a disaster! (Husband, thank you for your patience, I love you) – especially considering that I didn’t workout for 15 years!!!

Now I feel more comfortable on my own skin and I know it will only get better. I still have a long way to go, but I’ll get there.

I really wish I started sooner, CrossFit is making me a better person, helping me to believe in myself and be a good role model for my kids and family.

5. Why did you start Foundation Nutrition Coaching and how did that impact you?

Angie has been my biggest inspiration. She believed in me when I didn’t and that’s priceless – I accept her guidance and take her advice every step of the way.

Foundation Nutrition impacted me by making me realized how bad my habits were and made me more aware of my nutrition, sleep and water intake. I’m looking forward to do it again, and learn more from her and her experience.

6. How do you describe CrossFit to your friends?

I describe it as challenging but worth it! CrossFit is intimidating but you walk out of the box a better version of you every time. Of course some days are better than others, sometimes it can be frustrating because you want to accomplish many things, but CrossFit also develops your patience and consistency – and those two are a great match!

Stick to it!

7. What keeps you motivated to continue?

My why? Hmmm.. I ask myself that question very often… It is just addicting. I’m addicted to feel that “I can” and I’m addicted to the inspiration that I get from other amazing athletes and coaches, especially Angie & Gino who have been really supportive during my learning months… all those good things expand in all the aspects of your life.

That’s why I’m sticking to it!

8. Favorite lift or WOD?

I love deadlifts and I really loved when we did #GirlsMeetTheHeroes on NYE! It was so much fun!

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

This is going to sound weird, but sometimes I see people trapped in their tired body and I feel like approaching and telling them that I was there only 8 months ago. I want to tell them that there’s a way to become a happier, healthier, better you… and yes! it takes a lot, a lot of patience too, but it’s beautiful to see how your smile and confidence comes back to you!

Just stick to it!

10. What is your next goal to accomplish?

Pull-ups! It is taking me forever!

And I can’t wait to finish my first Open (so scary!)

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

5 rounds for time:
200 m run
20 Box Jumps
20 deadlifts
20 sit ups
20 pull-ups

12. Favorite thing to do for fun?

Travel with my family, soccer and paint – I need to spend more time with my brushes!

13. Favorite healthy dish….and favorite splurge?

Healthy dish – I love Pesto zoodles! (wait! Is that healthy?)
Splurge meal – Mexican food – Including Patron!

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

Funny question… I used to dream to become old leaving in a farm, away from humans, making my own wine, painting and relaxing all day long… but even my future looks different now.

I want to be my kids and grandkids “superhero” – I want them to believe that everything is possible with hard work and dedication. I want them to believe in themselves and others, I want to do many awesome adventures with them.

15. Favorite Motivational quote?

“I already know what giving up feels like. I want to see what happens if I don’t” – Neila Rey
This is my current status!

Erin Winters, Athlete of the Month January 2018

When you’re not seeing her bust out strict handstand pushups like a boss or perfecting her technique in Olympic Lifting, you’ll definitely find her at the front of the pack in any running WOD, oh and the first to crack the funniest jokes around. Erin Winters has made some serious strides in CrossFit and we’re excited to feature her as Athlete of the month as we kick off 2018!

1. When and why did you start CrossFit?

I started CrossFit in March, 2016. Prior to joining, I was exercising on my own, doing spin classes, running and lifting weights. After a while, things became stale and I wasn’t seeing the gains I used to have as a new runner.

I knew I needed something to help step up my game.

Living with someone who is a crossfitter definitely inspires you. Shawn, my husband, has made amazing strides with his health because of CrossFit Salus. I’ve known him my entire life and had never seen any form of exercise motivate him the way this did.

So, in spite of my fear of the unknown, I went for a free trial and immediately felt like I had found an amazing community of like-minded, encouraging people.

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

I’m definitely stronger. I would never have dreamed I could lift the way I do now.

Learning the efficiency behind movements has been a game changer too. I have learned just how powerful I can be when I really listen to the coaches and focus on form.

CrossFit has also shaved minutes off of my running times too. The improvement I’ve had running makes me optimistic that this is something I can continue to get better at in my late 30’s and 40’s.

The mental strength I have gained from demanding WODs is also something that stays with me during running.

When maintaining a faster pace, enduring longer distances, or running hills becomes daunting, I have used the same encouraging words I tell myself during WODs to push me through.

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

Absolutely!! I can remember thinking during on ramp that I will never get these moves down. While movements, like snatches, thrusters, and front squats, are still a work in progress, there are some things I was unable to do before that I feel comfortable with now.

One moment that speaks to that progress took place during on ramp. It was one of those “lets see what we are working with” moments when Gino asked me to kick up against the wall and do my first handstand pushup. First, I thought I was going to either kill him or tip over into the very expensive sound system. Turns out, he can be pretty persuasive, so I gave it a try. Once I was in the handstand hold, he then told me to lower my head onto the abmat. When he told me to push back up, this where all progress ended. My head was not coming up off that abmat.

Now I can now do at least 9 strict handstand push ups unbroken.

Add that improvement to (my newly reborn) double unders, split jerks, ring dips, and kipping pullups.

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

I remember when one of fellow Salus members told me “your body has totally changed. You look like a crossfitter now.”

It was a kind of a turning point for me. It made me feel like a I LOOK like I belong here. I didn’t feel like a runner who CrossFits. I felt like I was a crossfitter who runs.

My body definitely feels stronger and I see more definition in my upper body. I never joined CrossFit with the intent of changing how my body looks, but it certainly makes me feel good when people notice just how hard I’ve worked.

I’ve also learned a lot about nutrition. Doing the challenge last year and adopting a hybrid of paleo and macro counting has really opened my eyes to how important food is for performance. My diet has become a major player in my workouts.

5. How has CrossFit changed you in other ways?

The most important change is that it’s challenged the way I think. I’m a perfectionist. If I can’t do something perfectly the first time, I won’t risk making a mistake and therefore won’t take a chance at all. CrossFit involves making a ton of mistakes in order to learn.

The coaches at Salus have helped me feel comfortable taking these risks. I’m willing to try a new movement or increase weight because I feel supported by those around me.

Allowing myself to feel uncomfortable during a hard workout is still something I grapple with, but I’m realizing those are the moments when I find I’m more capable than I originally believed.

It’s helped me accept that I might not achieve my goal today, but tomorrow is another chance to try again.

6. How do you describe CrossFit to your friends?

It is the hardest thing I’ve ever done, but it can be done by everyone.

Most people assume crossfitters are ridiculously strong, athletic people who aren’t human. It can seem totally intimidating. I, myself, used to say “it’s not for me”.
However, try 1 or 2 classes. I can promise the support you receive from the coaches and other athletes in the box will encourage you to come back.

It’s the kind of workout where everyone can participate in the WOD at their own pace and anything can be scaled to help you progress.

Plus, the others working alongside you will encourage you each step of the way.

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

My “why” changes all the time. Some days it’s to get faster or stronger. Some days it’s because the WOD has all my favorite exercises. Other days, the WOD has exercises that I hate and the only way I’ll get better is by forcing myself to do it.

Sometimes it’s merely because I want to feel better and to relieve stress.

Overall, I just want to be better today than I was yesterday.

8. Favorite lift or WOD?

Running is a given, especially short distances that involve sprinting.

Team WOD’s are a lot of fun, no matter the lifts or movements prescribed. I also love a 1 rep max day with some good old-fashioned lifting.

The energy in the box can make anyone feel like a rockstar.

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

You must be patient with yourself.

There will be workouts that will make you feel completely lost and inadequate. Everyone has stood in the box, feeling confused and overwhelmed, all while watching others grab weights and scribble on whiteboards as if they have been doing this their whole lives.

It’s all going to seem like they are speaking another language that you will never get the hang of. However, I guarantee that if you speak up, those same people will be the first to answer any question you have. In addition, as much as those seasoned crossfitters enjoy hitting their own PR’s, they equally enjoy cheering on someone new when he/she reaches his/her own goals.

Try to remember that even the seemingly advanced athletes had to start from the beginning too and have been in your shoes.

10. What is your next goal to accomplish?

In the near future, it’s to properly do snatches, toes to bar, and chest to bar.

I’ve been dealing with an inflamed shoulder for several months that has tried my patience with the healing process and at times, made me feel genuinely angry and frustrated that I have lost some progress that I made prior. These are movements that seem to exacerbate it the most.

I’m trying to use this experience as my 2nd chance at on ramp.

My body is telling me to work on doing them correctly.

Long term goals are to run a ½ marathon in under 2 hours, run a 5k in under 23 minutes, link toes to bar/ chest to bar, continue improving double unders, improve squat form, and maybe one day, get that muscle up I was working towards.

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

Teams of 2 for time:
200 m run (partners do together)
80 Deadlifts 135# for ladies
200 m run
40 handstand pushups
200 m run
80 Deadlifts
200 m run

12. Favorite thing to do for fun?

Definitely spending time outdoors, preferably at the beach with a book.

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

I love anything that involves grilling, like burgers, steak, shrimp, or clams alongside grilled veggies and a salad.

For a cheat, I love any cheese, chocolate or wine. I’m your typical girl.

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

This question that was tough to answer. Every time I thought of someone or something to be, I would think of a problem that came along with taking on his/her identity. I’m sure I’m overthinking this (shocker), but I’ve always felt that if you envied someone or wish you could have their life, it also meant that you inherited their problems.

There are too many people and moments in my life that made me who I am. I would miss them all too much if I traded that for a new identity.

Like Oscar Wilde said:

“be yourself; everyone else is already taken.”

15. Favorite motivational quote?

“Everything you want is on the other side of fear.”

This quote popped up when I needed it most. I was nearing the race date for a ½ marathon I was training for and was so afraid of failing to achieve my goal time. Scott Brownfeld posted a youtube video on facebook with this quote in it and it resonated with me.

I had to get past my fear of failure and trust my training.

This became my mantra for the final few miles of my run. Although I ended up falling just short of my goal time, I PR’d my run by approximately 6 minutes.

He has the biggest heart in the box. Always cheering on others around him, exuding positive vibes and challenging himself to be a better athlete each and every day. He won the Spirit of the Games award in 2016 and continues to showcase that spirit all year long. Finishing off 2017 strong as we announce Scott Brownfeld as our next Athlete of the Month!

Scott Brownfeld Athlete of the Month December 2017

1. When and why did you start CrossFit?

I began CrossFitting about 7 years ago but it wasn’t until I came to Salus in Feb. 2015 that I’ve been consistent.
I never really liked lifting weights but I enjoyed high intensity interval training, especially when it was in a class setting where i was guided and motivated. I did boot camp workouts in the 90’s and the Insanity DVDs when they came out but they became boring and monotonous, and my Sunday rec football days were coming to an end so i was looking for “something” and after 1 class I was hooked.

Not to sound too cliche, but I aspire to be the best version of myself possible.

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

Omg… physically & mentally im stronger…

also my endurance, power & strength all have increased tremendously

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

Hell yea!!! Pull ups, cleans, wall walks but i was also very weak and inefficient at a ton of other exercises

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

Although my weight is about the same i went down a size in pants and i feel i’ve lost some fat and gained some lean muscle mass…I HAVE BOOBS AND TRAPS AND A 2 PACK

5. How has CrossFit changed you in other ways?

CrossFit nourishes my Mind,Body & Soul.

The hour in the box is my meditation.

The sense of belonging and being part of the Salus community is so special in and of itself. It has definitely increased my mental grit and perseverance.

For me CrossFit parallels life itself. The ups and downs,triumphs & struggles, acceptance, the desire and commitment to be better, I can go on and on but what i practice in the box carries over to my life.

6. How do you describe CrossFit to your friends?

Constantly varied FUNCTIONAL movements at high intensity.

If done properly it’s not just exercising….its training to become fit, faster,stronger,more powerful and healthier .GPP….

For me CrossFit is a way of life and every WOD is done with a purpose.

I try to explain how we try to move the needle from sickness and wellness to fitness.

7. What keeps you motivated to continue?

I’m not afraid to die but i am afraid of getting old.

I want to be able to get down on the floor and play with my grandkids…I want to be able to lift them up in the air or do push ups with them on my back. I don’t ever want to be on any medications to correct my health.

The following really resonated with me when i read it:

“I train for the worst day in my life that i hope will never come so i’m physically and mentally prepared to handle it.”

Ever since i was born 8 weeks prematurely I’ve always been an odds defier which may be part of my life’s purpose so doing what i do at my age keeps me motivated in out of the box.

I also like to set a good example for my kids Once again trying to be the best version of myself.

8. Favorite lift or WOD?

My favorite WOD is Fight Gone Bad
My favorite lift is The Clean

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

Be patient and give the process at least 15 to 20 WODs to get acclimated with all the lingo, the exercises, the class routine and to see some gains.

I would also suggest to leave their ego at the door and to practice technique 1st then consistency with that technique AND THEN the intensity.

LISTEN TO YOUR COACH

10. What is your next goal to accomplish?

Oy so many…long term goal is shoulder health.

More stability, ROM & strength.

Short term is to be top 25% in the Open.

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

FGB format.
Power cleans
Sled push
Floor to shoulder with Atlas Stones
Rope climbs
Bench press

12. Favorite thing to do for fun?

Hanging with my family!

13. Favorite healthy dish….and favorite splurge?

Pan seared salmon (made by my wife) with roasted veggies and mashed sweet potatoes!
My “treat” meal is a slice of foccacia pizza from Brooklyn and a scoop of peanut butter vanilla ice cream.

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

If there was 1 super hero that could eliminate hate, hunger, prejudice, wars and crime that’s who i would be. Superman, I suppose.

15. Favorite motivational quote?

“I can accept failure,but i can’t accept not trying” -Michael Jordan

“Decide, Commit, Succeed”

We’re excited to announce Kate Swift as the November CrossFit Salus Athlete of the Month! Kate is one strong mom. She may be more consistent than any of us realize. With a traveling hubby and a new babe at home, she still continues her CrossFit journey whether in Massachusetts or at her “home” box, Salus.  She’s a hard worker, an amazing athlete and a super-mom!

Kate Swift Athlete of the Month November 2017

1. When and why did you start CrossFit?

I started CrossFit in the Spring of 2015 after my husband Chris kept telling how much I would love the workouts, the atmosphere, and the people. I was currently in a workout rut and decided to give it a try.

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

Overall I have become stronger, more coordinated and comfortable with barbell movements.

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

Yes, a ton!

When I first started I wasn’t able to do a single pull-up…

this past May I was able to RX and PR Murph.

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

I started CrossFit and then shortly thereafter became pregnant with my first child. I was fortunate to stay in good health and was able to workout my entire pregnancy due to the supportive and knowledgeable coaches. During that time my goal was to maintain my fitness and stay active.

When I returned after my daughter was born the struggle of getting back in shape was still difficult but I was able to lose all the baby weight while hitting PRs.

I am currently halfway through my second pregnancy and I now feel totally confident that I will recover quickly and be stronger and fitter than I have ever been.

5. How has CrossFit changed you in other ways?

Prior to CrossFit, I ate and exercised only to lose weight. I now have a better relationship with food and exercise.

Food is now fuel and exercise is something I do because I love my body.

6. How do you describe CrossFit to your friends?

It’s constantly varied, impossible to get bored, fun, frustrating at times, yet super addictive.

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

Self-improvement, stress relief, proving to myself I can overcome obstacles.

I want to remain in good shape and active for my family.

8. Favorite WOD or lift?

I love chipper WODS. There is seriously nothing more satisfying than crossing things off a list.

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

2 things:

First… Compete with yourself.

Second… If you come home from On Ramp overwhelmed and frustrated (like I did), stick with it, you’ll be surprised how quickly it will come.

10. What is your next goal to accomplish?

It’s a lofty goal but I would like to PR my Murph time this May, which will be 2 months postpartum.

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

50, 40, 30, 20, 10 Cal Row, KB Swing, Medicine ball sit-ups

12. Favorite thing to do for fun?

Hiking in the woods, going to the beach, hanging with family and friends

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

Healthy Dish: Sweet potato chili & Cheat Meal: MOGO taco

14. Favorite motivational quote?

“Just because you can’t do everything doesn’t mean you shouldn’t do anything. Your anything, might just be somebody else’s everything”

We’re excited to announce Bill Gettings as our next CrossFit Salus Athlete of the Month! Bill has been with us for just over a year and always comes in with a positive attitude no matter what’s programmed for the day. He has lost over 35 pounds and continues to make improvements in his performance! Can’t wait to see what the next year brings, Bill! Keep up the good work!

Bill Gettings Athlete of the Month October 2017

1. When and why did you start CrossFit?

I started CrossFit last October and after visiting the doctor for an annual checkup. He had printed out my weight over time in a graph since the year 2000 and said, “this would make a great stock chart.” My weight being 265 lbs at the time he also said, “your goal should be under 250 lbs at 50 years old.”

At about that time, I also finished a book Younger Next Year by Crowley and Lodge, which embraces demanding workouts and the merits of weightlifting and I decided to make a change in my lifestyle. My wife also mentioned that a co-worker of hers had lost a significant amount of weight at CrossFit Salus and suggested I check it out.
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2. What were you most scared of when you began? How did you get past that fear?

My biggest fear was the unknown and this quickly became a positive because many things were new and that was refreshing.
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3. How has your performance changed since you started CrossFit?

In the beginning, it was just about being able to finish the “fitness” WOD.

Now, I can confidently complete “fitness” and try to “RX” as many WODs as possible. Over last summer, I did my 1st double under and toes to bar.
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4. How has your body physically changed since you started CrossFit?

I’ve lost over 35 lbs after the 2016 summer challenge, feel much stronger and have more energy.

Occasionally, I need to go to NYC for work and noticed I’m no longer winded upon reaching the office. You just notice little things throughout your day and how much things have improved.
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5. How has CrossFit changed you in other ways?

I routinely go to CrossFit after work as a stress management tool because it always works…

…not to mention the other benefits of improved mental focus at work and being able to handle more of life’s anxieties. I’ve notice that this positive lifestyle change also influences other decisions I make throughout the day in eating, etc.
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6. How do you describe CrossFit to your friends?

I say it involves stretching, skills and weightlifting. Workouts are varied and intense and you feel great after completing them.

It’s a way of improving the quality of your life and is somewhat addictive based on improved feeling of well being.
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7. What keeps you motivated to continue?

Overall, the improved feeling of well being, a weight management tool (because I love food) and the challenge of doing something better than I did before.
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8. Favorite WOD or lift?

“The Murph” was memorable and I like any WOD that involves deadlifts and rowing.
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9. What advice would you give to a newbie just joining CrossFit Salus?

Slow and steady wins the race.

Going 4x a week is best to see results and join a “Challenge” to better understand how food intake affects your energy, performance, etc.
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10. What is your next goal to accomplish?

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

800m Row,
800m Run,
40 Deadlifts,
40 Pushups,
40 Pull-ups,
40 Situps,
40 Air squats
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12. Favorite thing to do for fun?

Going to travel sporting events with family, skiing, boating/fishing and cooking.
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13. Favorite healthy dish….and favorite “cheat” meal?

Healthy dish: Angus burger with cheese on portobello mushroom with tomato, avocado and ketchup.
Cheat meal: Big pasta dish with lots of pesto or Alfredo sauce and chicken.
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14. If you could be a superhero/animal/superstar who/what would you be?

Mufasa.
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15. Favorite inspirational quote?

You miss 100% of the shots you don’t take. –Wayne Gretzsky
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16. What’s one surprising thing most people don’t know about you?

I ran two Marine Corps marathons in my 20’s and beat the vice president (at the time), Al Gore.
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