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!)

CrossFit Salus Kids October Homework

CROSSFIT SALUS KIDS HOMEWORK: OCTOBER

October Theme:

Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate.

October Skills:

- Perfect Plank (Challenge of the Month!)
- Get inverted – handstands
- Knees Above 90 > Knees to Elbows > Toes to Bar

21-Day Perfect Plank Challenge:

Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time
—-

HOMEWORK 1

Warm up:
Run around the house!
Practice jump rope 3 minutes
Stretch 3 minutes

–
WOD AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs
—-

HOMEWORK 2

Run 0.75 mile for time
—-

HOMEWORK 3

Warm up:
3 rounds of
10 jumping jacks
10 sit ups with straight legs

–
WOD: AMRAP in # minutes
(# reps=your age):
# sit ups butterfly
# kick up to handstands
# pushups
# burpees
# jump rope
# tuck jumps
—-

HOMEWORK 4

Create your own WOD using the following:
AMRAP in _____
____ rebounding stair jumps
____ perfect pushups
____ jump rope

CrossFit Salus Kids Plank Challenge

CrossFit Salus Kids 10.07.17

October Theme:

Teamwork! Help each other, cheer each other on, cooperate, be loyal to the group.

October Skills:

Perfect Plank (Challenge of the Month!)
Get inverted – handstands
Knees Above 90 > Knees to Elbows > Toes to Bar

WOD:

AMRAP in ____
*1 Toes to Wall
*1 Kick up to handstand
Run 100 feet
Add 1 repetition to each movement after each completed 100 foot run (down & back)

GAME: Dodgeball

Divide playing area in half with cones. Divide class into two equally numbered and sized teams. Using 3-4 soft dodgeball balls, when a player hits another player (waist or below) without the ball being caught, that person is out and has to perform 3 burpees to get back in the game. If the opponent catches the ball, the thrower must do the exercise. Keep players in constant motion.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Practice jump rope 3 minutes

Stretch 3 minutes

—

WOD

AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs

–

October CrossFit Kids Challenge
Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.

21-Day Perfect Plank Challenge:
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time

CrossFit Salus Kids 09.27.17

Skills:

Picking things up (aka: the deadlift)
Perfect Pushup
Rowing

WOD:

AMRAP in ____

Time & Reps determined by Dice Roll

# Deadlifts at back wall
Run 50 feet
Row # Calories
Run back to wall
# Perfect Pushups

GAME: Knock Stuff Over

Establish two teams and place several tall rollers in a triangle 25 feet away for each team. Each team has to perform 3 squats, 2 burpees and 1 spin at the same time to earn the chance to roll a medicine ball and “knock stuff over.” When a player from any team knocks stuff over, they get a point! Trainers re-stack rollers between rounds.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Stretch 3 minutes

—

WOD

AMRAP in 2

3 perfect pushups
6 squats
9 single-unders
rest 2 minutes
*repeat

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.06.17

CrossFit Salus Kids Homework 09.06.17

Warm up:

15 Jumping Jacks
5 Pushups
15 Sit Ups
5 Wall Climbs
* repeat

—

AMRAP in 7 min
17 Jump Rope
1 Sprint (pick a spot in the yard like a tree, mail box that is about 5-15 seconds away)
17 Squats
1 Sprint

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

Vin Imperato June 2017 Athlete of the Month

Looking for something different as he constantly battled with his weight, we’re so happy Vin finally found something that he enjoys (and is now seeing results)!

If you’ve ever had any hesitation about starting, Vin’s story is one that will motivate you to take the next step. Thank you for being a part of the community, Vin! Congratulation on being our next Athlete of the Month!

1. When and why did you start CrossFit?

I started CrossFit in September of 2016. Throughout my life I have constantly battled with being overweight. I tried every weight loss plan and yo-yo dieted for many years, sometimes being very successful (one time over 80lbs) but more often, not.

However, every time after losing the weight I would always gain it back and eventually be right back where I started.

I needed something different…

…something that would not only keep me on track but something that would help me focus on maintaining a completely healthy lifestyle not just on losing weight. I was looking for something different with more challenging workouts than I had been doing on my own with a group/community theme.

My rotating schedule at work had always been a challenge to me when it came to maintaining a healthy lifestyle (workouts, healthy eating, sleep, etc.). After many years, in August of 2016 my work schedule changed to something that allowed me to get into a much better daily routine.

I had contemplated CrossFit for some time but I was always afraid that I was not physically ready for it based on what I had heard about the extent of the workouts.

At the time, I was doing my own workout routine and kept telling myself I would get to a point where I would be ready for CrossFit. Every time I talked about it, my wife would suggest that I give it a shot but mentally I kept shooting down the idea. When my work schedule became more flexible, I finally made the decision to try CrossFit.

In September, I had my first meeting with Angie and started On-Ramp with Gino.

I remember the first thing I realized was, ‘wow I can actually do this’ and I was hooked.

CrossFit Salus has perfectly fit exactly what I was looking. The entire CrossFit Salus community has been supportive and helpful in getting started and every day in getting through the WOD’s.

Everyone is at their own fitness level and is facing their own challenges but the support for each other during every workout is amazing. My only regret is not starting sooner.

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

My stamina has increased significantly. When I started I struggled to finish the WOD’s but now I am able to complete them. My mobility has also been an issue since I started but continues to improve daily with stretching, rolling and workouts. Strength wise, I have always had raw strength but…

I am learning now that I can lift a lot more weight that I had ever expected.

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

When I first started I had a hard time doing pretty much all basic lifts and exercises due to my mobility issues. Over time and after becoming more familiar with them this has changed dramatically.

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

Since I started I have lost some weight but very slowly. Initially I was frustrated because the weight was coming off slowly but then I realized I was also putting on muscle. I definitely can feel and see the fat loss and muscle growth in many areas of my body and my clothes are getting looser every day.

5. How has CrossFit changed you in other ways?

Since starting CrossFit I have found that I have way more energy, I am significantly more mentally focused, motivated, less stressed, I sleep better and I stopped snoring.

I also used to have ongoing lower back pain which required me getting adjusted weekly by a chiropractor. Now my back and my entire body feel looser and there are much less frequent trips to the chiropractor.

6. How do you describe CrossFit to your friends?

I describe the workouts as crazy intense but I also explain how everyone is at their own level and you scale the workouts to what works for you. I also always include the community aspect and how motivating it is when…

…everyone is supportive and rooting for each other to succeed.

7. Whats your why?

Seeing my results for the past six months both mentally and physically motivates me like you wouldn’t believe.

I have finally found something that is working for me in helping me get to my physical and personal goals.

Knowing that I have finally found a way to conquer something that I have been battling for a long time is very empowering.

8. Favorite WOD?

Back squats, dead lifts and power snatches.
Least favorite – Burpees

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

Take it slow, go at your own pace…

…and be mentally and physically prepared for every WOD. Being prepared mentally is just as important if not more than the physical aspect.

10. What is your next goal to accomplish?

Do an unassisted pull-up on my own which I have never been able to do.

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

3 Rounds
400-meter run
30 Snatches
25 Sit-ups
30 Deadlifts

12. Favorite thing to do for fun?

Travelling (especially to The Caribbean)

13. Favorite healthy dish…and favorite cheat meal?

Healthy dish – My wife’s healthy shrimp scampi
Cheat meal – Buffalo wings and craft beer

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

My initial answer would be a dog because I love dogs, but
my niece calls me “Iron Man.”

15. Favorite quote?

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do” –Derek Jeter

Athlete of the Month: Staci Pietanza

Reluctant at first to try CrossFit, Staci finally gave in to her husbands request to join him for a trial. And we’re so happy she did. Her unstoppable drive to become stronger is evident- every day we watch her progress more and more.

Staci’s story is one that will motivate and inspire you. Thank you for being a part of the community, Staci! Congratulation on being our next Athlete of the Month!

Athlete of the Month: Staci Pietanza

1. When and why did you start CrossFit?

I started almost a year ago, after my husband Vinny finally convinced me to try it. I have scoliosis and was feeling really down that I couldn’t find a workout that I really enjoyed and didn’t hurt my back. I didn’t feel good about myself, I felt run down all the time and overall I didn’t feel happy.
Vin kept suggesting CrossFit Salus to me. He told me the people and coaches were really great and would work with me. I kept saying no. First off, TOTALLY out of my comfort zone in every possible way. I thought he was crazy. How could I possibly do weight lifting? To add to it, I had all kinds of misconceptions about CrossFit. I wasn’t in shape for it. People will judge me because I don’t know any of the moves. I never even heard of the lifts. He finally came to me and said were doing a class together, just 1, and if you don’t like it I promise I will leave you alone, but you need to try. I said yes, but I’ll admit, it was to get him off my back.

It ended up being one of the best decisions I ever made.

I really enjoyed it.

And I’ll never forget how friendly everyone was. They came over to me and introduced themselves. I never went to a class where people did that.

Not one person judged me. In fact, I watched as they cheered for each other. That sealed it for me.

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

I feel stronger. I feel more confident in my form. I feel more positive and have way more positive self talk then when I started. I no longer look at the WOD and think OMG I can’t do that!

Now I think hellz yea I got this!

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

Run. I couldn’t even do 200m without feeling like my lungs were going to give out. Now I can do 800M without stopping and without feeling like I’m going to pass out.
Also, Box Jumps. I was scared of them so I started with a 12in box and now I am up to 20in.

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

I definitely am starting to notice more muscle definition overall.

5. How has CrossFit changed you in other ways?

Honestly it has been one of the most positive things I’ve done in my adult life. It may sound ridiculous, but it has had such an amazing ripple effect throughout my life. When I’m feeling stressed out, I go to the box, do a WOD and I always leave in a better mood.

I have more energy.
I feel like a better mom, a better wife. I feel more confident. I’m happier.

I found a positive outlet and a supportive community with like-minded people.

As I mentioned with my back, things have always been a bigger challenge for me, simple things that most people take for granted, like long walks, or picking up a box or even my daughter, would bother me. Some days, my back would be so horribly sore at night, I could barely move. What I’ve learned here, about proper form, I’ve been able to apply to my everyday life.

I am no longer suffering with pain. I no longer throw out my back with a simple movement. There are no words to express how grateful I am for that.

6. How do you describe CrossFit to your friends?

The most intense workout that will push you in ways that you would NEVER push yourself.

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

Seeing and feeling results physically and mentally has been one of the most rewarding experiences. Feeling like I’m getting stronger, I love when I realize I can add more weight to my barbell. I never thought I would be able to do any type of weight lifting.
My daughter, I love that I’m setting a positive example for her. She asks about my workouts and asks me to show them to her.
And all the strong women in the box. They are so incredible to watch and inspire me to push myself, especially because they are so supportive.

8. Favorite WOD or lift?

Hang cleans

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

It’s intimidating at first, but push through it. Break out of your comfort zone, it’s worth it! And most important, go at your own pace.

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

A pull up. I have never done one without the red and green bands.

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

8 min AMRAP:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

12. Favorite thing to do for fun?

Spend time with my daughter and husband. Especially listening to music with my daughter, we sing and dance like lunatics, which always leads to lots of laughs.

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

Healthy Dish:
I keep it pretty simple, grilled chicken with balsamic glaze, broccoli, and baked sweet potatoes.

Cheat Meal:
Chocolate is always my weakness, but if we’re talking about the ultimate cheat meal. Cheese burger, cheese fries and lemonade from Roll N Roaster in Brooklyn. Hands down the best you will ever have in your life. If you’ve never been, GO! You’re deprived! You’ll thank me! 😉 Scott knows what I’m talking about. Lol

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

Honestly, I’m assuming most people choose a superhero, but I would choose to be a song writer/musician. Those were my super heroes growing up. The likes of Korn, Nirvana, Led Zeppelin, Aerosmith, etc. I could go on for days lol but these are the people with real super powers.
I think it’s so incredible to be able to connect with people or have an impact in their life, simply with your words. Or with the chords you put together. The way all of it comes together to create a song is magic to me. I am in awe of people with true musical talent.

15. Favorite quote?

“My goal is not to be better than anyone else, but to be better than I used to be.” -Dr. Wayne W. Dyer

Athlete of the Month: Cassie Bernardini

This month’s Athlete of the Month is dedicated and energetic. She’s made amazing progress and comes to class with a massive smile on her face…no matter what the WOD says. Cassie Bernardini’s positive energy is contagious and we’re proud to feature her story.

Be sure to give this girl a chalky high-five next time you see her at the box!

When and why did you start CrossFit?

I joined CrossFit about a year ago after my dad asked me to give it a try for about the 100th time. This time he asked I just happened to be feeling like my lifestyle wasn’t what I wanted and I wasn’t happy with myself.

Staying in my comfort zone wasn’t working for me anymore…

…so it was time to try something new and the support of my family helped me give it a try.

How has your performance changed since you started CrossFit?

In a million different ways! Sometimes I have great days and sometimes I have terrible days, but I always try to find something in each class to be proud of myself for.

Even if it’s just the fact that I didn’t puke.

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

I can run! I’m not the fastest runner and sometimes it feels like I’m crawling, but it’s getting there.

I recently ran 2000m without stopping and it was such an amazing feeling, I couldn’t stop smiling the entire day.

How has your body physically changed since you started CrossFit?

Things are starting to take shape! It’s nice to get compliments from my girlfriends about my “glutes” but I’m pretty psyched about my arms getting some definition.

How has CrossFit changed you in other ways?

Where to start?! I’m a happier person in general and …

I’ve gained a sense of pride in myself for the things I can accomplish.

Health wise, things are going in the right direction.

After having my thyroid removed five years ago, all my blood tests are finally hitting the right levels and I’m no longer anemic!

How do you describe CrossFit to your friends?

Pure and utter insanity but so much fun.

You’ll surprise yourself constantly with what you can accomplish and how far you can be pushed. Everyone is so supportive and encouraging that even when you fail something you feel proud you made the attempt.

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

Getting stronger and seeing all the ladies at the box and what they accomplish. The women at our box are strong and motivated to get stronger it’s hard not want to be just like them. I also wouldn’t mind if I could be just as strong as my sister, Jessica, and keep up with her in a WOD one day. Maybe even beat her!

Favorite WOD or lift?

I loved doing the tire flips. It made me feel like I could singlehandedly change the flat on a 16-wheeler.

I do love a good back squat too, but only if Spice Girls are playing.

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

Don’t give up and don’t be scared. …

And eventually you will start to like mixing Metallica and System of a Down with Pitbull and Macklemore.

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

Eventually, I’d love to do a band free pull-up. Just one! But for now, I’d like to just use a smaller band that hangs down from the bar and not across.

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

Tire flips, air squats and snatches

Favorite thing to do for fun?

I like to watercolor paint portraits and take unnecessarily long drives for coffee.

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

Fav Healthy Dish: Cauliflower rice mixed with ground chipotle turkey, arugula and avocado.
Fav Cheat Meal: Asbury Biergarten pretzel with a bratwurst and a dirty martini.

Favorite motivational/Inspirational quote?

“For the love of god don’t puke.”-Me ….

“If we did all the things we were capable of, we would literally astound ourselves.”- Thomas A. Edison

Athlete of the Month: Cat Galli

We are excited to showcase Cat Galli as Athlete of the Month! Cat as been a member since April 2013 and has recently shown a strong interest in Olympic Lifting. You’ll find her perfecting her lifts not only in Oly class, but basic training, too. She has even signed up for her first Oly meet in March! And like many of us, Cat has struggled with a pesky goat – double unders – so to motivate her to finally attack it, we had her sign an agreement to get them by February. And she did!!

If you haven’t been to see her yet, Cat owns her own massage business, StressFree Body and is also a CrossFit Mobility Trainer. She also juggles being a busy parent to two crazy boys and also manages to find time to donate to the community by designing and creating magical hand-cut mosaics at Keyport’s Waterfront.

We’re proud of all the hard work Cat puts in; check out her story below!

1. When and why did you start CrossFit?

I First joined CrossFit at 38. I was quite active for most my life and health conscious so physically I was happy how I looked, I didn’t look to do things to change my appearance. But at 38, and a mother of a 3 year old & 1 year old, inside I didn’t feel as I once did…

After having my boys I felt physically exhausted, weak and wanting to do anything but exert myself. But I was 2 months away from my 39th birthday and I knew I was at a crossroad in my life where I could just do nothing and continue on and just roll “over the hill” with age and ultimately become weaker, more tired, less fit, & less mobile with each passing year.

OR I could decide and commit to F*ck “Over the hill” and instead continue to climb up, & just keep climbing despite it being harder, I’d be getting stronger.

I knew thats what it would take for me to feel good and live as long as i possibly can as best as I can for my boys and because I do love life.

I personally CrossFit so I hopefully can sit on a bowl when I need to, on my own, for as long as I’m alive, I CF so I can run as best I can from a falling building, I CF so I can fight Disease and illness with everything I got, I CF so I can battle life and feel strong, and live my life, happy.

I knew I was at a crossroad in my life

I CrossFit so I can battle life and feel strong, and live my life, happy.

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

I can RX WODs and the effort it takes to push through them feels more conditioned.

I also feel more confident and solid in my lifts.

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

ABSOLUTELY! Hand stand push ups, pull ups, Oly lifts, mile run.

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

More muscle definition & more muscle!

5. How has CrossFit changed you in other ways?

I roll out of bed easier and earlier & with motivation.

6. How do you describe CrossFit to your friends?

So much fun, you’ll be getting into the strongest shape of your life and the aesthetics are guaranteed to just happen.

7. What keeps you motivated to continue?

My boys, the fun I have & living the best I can.

8. Favorite WOD or lift?

Snatch & L2: Peppa metcon

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

It’s best to check your ego at the door, be prepared to crawl around on the floor like a bear, feel like a kid, feel like you have no idea what your doing and totally step out of your comfort zone.

It’s totally normal to feel awkward at first, we ALL have at some point, do it anyway! Ya can’t feel intimidated by those around you, instead feel inspired! You’re capable to do it all everything can be scaled, and eventually one day you just amazingly do your first pull up or handstand push up. We all need to learn to crawl before we walk 😉

We all need to learn to crawl before we walk 😉

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

Ten smooth linked butterfly pull ups, and dare I say muscle up 😉

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

Cat’s 300

teams of 3-30 Rounds
10 Pistols
10 Handstand Push Ups
Shuttle Sprint
10 Double unders
Shuttle Sprint

12. Favorite healthy dish….and favorite “cheat” meal.

More like a healthy bite than a dish, Bacon dates!

Ok, Avocado pesto zucchini noodles with chicken sausage & crushed toasted almonds.

Cheat-Pizza of course!

13. Create your own unique question and answer it.

-What movement or exercise is your arch nemesis and how do/did you cope?

Running and double unders! For running I just kept doing it, showed up to all running WODs & never cherry picked. I started running with my dog. It took two 1/2 long years before I felt I made it over the hump and no longer cursed each step.

Double unders I made a promise to someone other than myself, I put it in writing on the white board, so I had to buckle down & just put the time in. I basically went through a transformation where I just got sick of fighting the fight and decided the weekend of blizzard 2016 that I WOULD dominate my double unders.

It was mental and and I knew that but it had to be on my terms. You can do anything when you truly make your mind up.

Athlete of the Month: Chris Mulvaney

We’re excited to announce this month’s Athlete of the Month is Chris Mulvaney – also our top winner for the summertime Paleo challenge! Give Chris a chalky high five next time you see him at the box! Way to go, Chris!

When and why did you start CrossFit?

I started CrossFit shortly after CrossFit Salus opened in Middletown the end of April 2013. I was just finished with a 2-year run on antibiotics for Lyme Disease and wanted to get strong again. I was working out at home, but needed something to keep me motivated and help me get stronger.

My friend (Pat) didn’t stop talking about its awesomeness so I decided to give it a shot!

How has your performance changed since you started CrossFit?

I am way stronger now than I was before I started. I also have a better engine (but still needs work)

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

I never did a snatch a day in my life… or a muscle up. Now I can do both!

How has your body physically changed since you started CrossFit?

I am definitely more defined now than I’ve ever been with a lot less body fat to carry around.

How has CrossFit (and the paleo challenge) changed you in other ways?

I’m sleeping better because I’m so wiped from the workouts;) It’s definitely helped me de-stress and I feel that my business has greatly improved since I started CrossFit.

Whether it’s coincidence or because I can think and focus better from CrossFit, my business has been growing at a faster rate since I started.

How do you describe CrossFit to your friends?

I tell them the workouts we do, then I tell them they should do it too (and they think I’m crazy). I also talk about the community and try to describe it as much as possible, but it’s something they really need to experience to understand.

I’ve made a lot of great friends, and it’s helped me push myself harder at the box.

What keeps you motivated to continue?

I see the improvements physically. I also feel horrible when I take 1 or 2 days off which really motivates me to workout every day (either at CrossFit Salus or on my own if I can’t make it in).

Favorite WOD or lift?

Snatch! Love it!

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

You aren’t going to see improvements right away. It will take time. Learn to “eat to perform” also!

Your body needs fuel to perform so make sure you put the right kind in your body!

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

Handstand walk! I can do handstands against a wall, but I need to walk…on my hands!

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

200 calorie row cash in
Snatch ladder 1 min each attempt to 1rm (start at 50% body weight)
timed calorie row cash out

Best take away from the Paleo challenge?

Paleo challenge wasn’t too difficult with the food as I eat Paleo mostly anyway. The one thing that was hard was eliminating whisky and vodka! I’m not a huge drinker, but I would usually have a few drinks once or twice per week. I would then skip the day after and not workout hard or even at all. I think that not drinking at all for 5 weeks enabled me to not only shed a few pounds but also perform at a much better rate. It was also hard eating out and to know what everyone else is putting in your food. I guess my take away would be to try to limit my alcohol intake a bit when I do drink and prepare myself to recover better when I do.

Favorite Paleo dish….and favorite “cheat” meal.

My wife makes great paleo meatballs! I can eat them all day. For a cheat meal, I’ll need another blog post because the list can get big. If I had to break it down to just one thing that is accessible, give me a pizza with peppers and onions and I’m sold!

Through this monthly recognition, we are showcasing those dedicated members for their hard work and accomplishments and show the community that anyone can be a CrossFitter. All you have to do is make the choice to give it a try, set goals, work hard and challenge yourself. You may be surprised at what you will accomplish! It’s not that this person is able to RX every workout or lift the most weight. What makes an Athlete of the Month is that every time they come to the box, they try their hardest, give the workout their all, and then some. They go above and beyond by spending extra time to work on specific skills, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Salus the community and family that it is. Each month we will choose a different Athlete and post some fun facts about them to help you get to know them better. Have a nomination? Let us know who!