Leo’s secret to success? Patience!

In the heart of the Salus fitness community, we often encounter remarkable individuals whose dedication and progress inspire us all. This month, we’re shining the spotlight on Leo, a dedicated 6am-er who has been on an extraordinary journey since joining Salus in November 2022.

“From his first day in on ramp busting out handstand push-ups, Leo continues to be a force to be reckoned with. He gives 110% on every workout but still is smart in listening to his body when he needs to scale back. His extra work in open gym, consistency and hard work are definitely paying off!!” ~Coach Alicia

“Leo is a very hard worker, he enjoys getting feedback to help him with his form. He prefers to work smarter, not harder.” ~Coach Gino

“Leo has shown up eager and ready to train from his first WOD with us! When he started he had amazing bodyweight strength but he has really been consistent in showing up to class and is starting to master the Olympic lifts as well! Leo’s gymnastics are so strong, often working on strict movements. I have also noticed he has been showing up to Open gym on the weekends and working hard on his own. I love having Leo in 6am class and love that he has brought his daughter on board, too!!” ~Coach Melissa

Throughout his time at Salus, Leo has since made remarkable progress on his fitness journey. Take a moment to meet Leo:

Meet Leo Brito, Athlete of the Month for September 2023

1. When and why did you start at Salus?

I started at Salus in November 2022. I’ve been into fitness for about 30 years, but I was looking for a new challenge and wanted to try something different.

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

Amazing! I have been exercising for a long time, but the new movements that I have learned since I joined have been nothing short of incredible. Muscle Ups, Pistol, toes to bar, wall balls, etc.

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

Definitely, Muscle Ups and Pistols are two exercises I couldn’t do before joining Salus.

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

I’m actually exercising less than I used to, but my body feels stronger and looks leaner. It’s been a noticeable transformation.

5. How has Salus changed you in other ways?

Mental focus has been the biggest change. Training your brain to do new things at my age is not an easy task, but it’s been a rewarding experience.

6. How do you describe Salus to your friends?

I tell them it’s a place of instruction, community, and care. It’s more than just a gym; it’s a supportive and motivating environment.

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

I am pretty driven individual and the fact that every workout feels like a new challenge keeps me going. Sometimes I look at the workouts before going to bed and I get excited even though they may look out my league.

8. Favorite lift or WOD?

The Murph!!! Been doing it for a few years, and it’s a tough but rewarding workout.

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

Patience! it will come!! I have been able to learn so many movements in 10 months, so don’t be discouraged if it takes time.

10. What is your next goal to accomplish?

I need to master double-unders and get stronger in all the bar movements. That’s my next challenge.

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

1 min Bike
5 rounds
5 Muscle ups
10 Pistols
15 double-unders
1 min Bike

12. Favorite thing to do for fun?

This is my fun!!! I love working out and challenging myself.

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

For healthy, it’s baked sea bass and rice. As for splurge, it’s definitely pizza!

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

I’d be a lion because it represents pride.

15. Favorite motivational/Inspirational quote?

“Be the best human you can be.”

16. Interesting fact not many people know about you.

Nothing of note, what you see is what you get! 🙂

Leo’s dedication and progress at Salus are truly inspiring, reminding us that it’s never too late to embark on a new fitness journey and achieve remarkable results. Congratulations to Leo for being our Athlete of the Month for September! Keep up the fantastic work!

Explaining CrossFit Terms to Your Friends

Explaining CrossFit Terms to Your Friends and Learning the Common Vocabulary, Acronyms and Abbreviations

So, it’s official. You “drank the Kool-Aid” and you CrossFit now…but how can you explain all those CrossFit terms to your friends and let them know just how awesome it really is. Oh and by the way, what in the world do all those acronyms mean?

One question we ask each of our Athletes of the Month is: How do you explain CrossFit to your friends or someone who is unfamiliar with it?

It can be hard to put into words; it’s all about the experience, but the standard definition is: “CrossFit is the sport of fitness built on the methodology that the workouts include high-intensity, constantly varied, functional movements.” You can tell somebody that and it still probably makes no sense to them.

The best way IS for them to experience it.

But to simplify it; you can try something like this: “CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids… CrossFit prepares you for all that and more by performing those exact movements in our workouts. We borrow exercises from things like Olympic weightlifting, gymnastics, and metabolic conditioning (like running and jump roping), and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast. And it’s fun.”

AND you are proof that it works.

For most people that go to a regular gym, they have no direction and no idea what they’re doing. CrossFit is not necessarily random because it’s constantly varied; at CrossFit Salus, our programming is progressive and done with purpose and a goal in mind.

We have a very close relationship with all of our athletes and we make sure they’re doing everything safely & properly, so you get 100 percent direction when it comes to the workout. In fact, each workout has three different CrossFit levels available so everyone gets a great workout.

Often, many people don’t realize that nutrition is about 80-90 percent of how you’re going to perform, look and feel. So that is also something that we discuss very early on in the journey at Salus.

CrossFit terms are unique. This sport is comprised of it’s own lingo. Here are some basic terms and their definitions:

AMRAP: As Many Reps (sometimes Rounds) as Possible
BEAST: A complimentary term used to describe a badass athlete, as in “she’s a beast”.
Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at Gold’s Gym, in CrossFit, the classic benchmark is, “What is your Fran time?”
Box: the term which refers to a CrossFit gym
BS: Back squat
BW: Body weight
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
Dubs: Double Unders- the jump rope swings around twice with one jump
EMOM: Every Minute On the Minute
Fran: Classic CrossFit benchmark (21-15-9 thrusters/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 Sit-up: Sit-up done on the Glute Ham Developer.
Globo Gym: the world-wide accepted norm for what a gym is (commercial fitness) i.e. 24 Hour Fitness, WOW, YMCA, etc
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.
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
MetCon: Metabolic Conditioning.
MU: Muscle ups.
OHS: Overhead squat.
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
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 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! Buy a roll of tape and keep it 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: The CORRECT use of “scaled,” is, “I scaled an exercise I can do for one I can’t,” For example,if you can’t do pullups, you scaled by doing an assisted pullup with a band.
TGU: Turkish get-up
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.
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!)

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.

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!)

Athlete of the Month: Megan Fuentes “CrossFit Helps Me Stay Focused”

Congratulations to long-time member, Megan Fuentes for being named CrossFit Salus Athlete of the Month for August! Megan joined us in 2015 and is always smiling, bringing positive energy to every class she attends. Drawn to the sport by her dad, CrossFit is now an important part of her life, helping her stay focused.

We are proud to have you a part of the Salus family and thanks for stepping in to coach CrossFit Salus Kids class this summer!

Megan Fuentes on How CrossFit Helps Her Stay Focused

Athlete of the Month August 2018

1. When and why did you start CrossFit?

I started CrossFit about 7 years ago. My dad started first and would go through movements in the kitchen and convinced me to try it. I had been struggling with Lyme disease and exercise was one way to kick its butt, so I kicked its butt really hard ?

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

CrossFit has made me stronger in a multitude of ways. It has helped me to persevere through WODs and, even more, through life. I can lift more…

I have a better relationship with my body, and I can push my body more when my mind wants to break down.

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

I am finally starting to get strict pull ups and dips!!

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

I have muscles now!

It was actually a tougher transition than one might expect because of the classic standard of beauty that society portrays (which does not have strong traps and defined quads) but I’m proud of what my body can do now.

5. How has CrossFit changed you in other ways?

It keeps me healthy and helps me stay focused.

With a crazy schedule I tend to have waves of coming frequently and then not. When I am not attending classes my stress levels are higher, I feel poorly about myself and I’m not as productive. However, when I am going consistently, I function better all around.

6. How do you describe CrossFit to your friends?

A workout that kicks your ass! You lift weights, do gymnastics movements, and its always changing.

You feel like you’re dying, but it’s great once it’s done ?

7. What keeps you motivated to continue?

Getting better, seeing results, increased confidence, and the community…and feeling jealous when my parents are going but I’m not.

8. Favorite lift or WOD?

All the legs! Love squats, handstand push ups, and dubs.

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

Don’t give up! No matter what level you’re at, everyone is pushing just as hard.

It’s not easy, but you’ll be glad you did it.

10. What is your next goal to accomplish?

Staying consistent as school and work pick up again ? and always muscle ups.

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

An EMOM involving dubs and squats, maybe throw some GHD sit ups in there too

12. Favorite thing to do for fun?

Sleep, being outside, and spending time with family and friends

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

Favorite healthy dish at the moment is stuffed tomatoes with quinoa, spinach, pesto, and garbanzo beans.

Splurge? All the carbs. Mostly focaccia grandma pizza from Brooklyn.

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

Wonder Woman because she’s a strong, kind, smart woman…and ridiculously badass in an awesome outfit.

15. Favorite motivational quote?

First thing that comes to mind is something that Gino said to me during a workout and it has pushed me ever since. I was resting too much between reps in a WOD and he said, “Pick it up when you don’t want to” it gave me more mental strength to keep going.

16. Interesting fact not many people know about you.

Despite the fact that I have traveled and lived across the world, when I was little I was ridiculously shy and was a koala on my mom…us Brownfelds are all or nothing kind of people ?

Celebrating the Success of our Athletes of the Month

Every month we feature a new “Athlete of the Month” at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community engagement. These featured athletes are full of motivation. Read their stories to help you stay focused and motivated, too.

Athlete of the Month: Brian Zink Talks About Success One Day At a Time

Brian Zink has been a member at CrossFit Salus since April 2016! We met him a few months before that during the CrossFit Open. You may not know it, but he’s a very competitive person. And he’s on a mission to RX all of the CrossFit 2019 Open WODs. Approaching every day at the box with enthusiasm, Brian does a great job of adding a dose of healthy competition (and jokes) to any class he attends. He leaves it all on the floor and strives for success one day at a time.

This athlete has heart! When Brian finishes, he’s often the one cheering the loudest or running last laps with those who are finishing up. He inspires people to do their best and he inspires us with his positive attitude and unwavering work ethic. We’re honored to have him as a staple in our CrossFit Salus community! Meet Brian Zink!

Brian Zink on Success

Athlete of the Month July 2018

1. When and why did you start CrossFit?

I started CrossFit officially when I joined Crossfit Salus 2+ years ago. My wife dropped in for the CrossFit Open in 2016 at CrossFit Salus and witnessed how instructional the coaches are, and supportive the community was to a visitor. I quickly realized this was the proper place for me to learn all of the movements.
CrossFit is a great way for people of all ages to get into great physical condition and be competitive on a daily basis.

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

Prior to CrossFit my fitness was mostly cardio based, but recurring calf and back injuries led me to CrossFit where I can say those two issues are in the rear view mirror with better form, mobilization and physical therapy.

CrossFit Salus is a special place where their stable of coaches include Regional Athletes, Olympic gymnasts, Nationally Competitive Olympic Weightlifters, Massage and Physical Therapists are all critical pieces to keeping this 42-year old healthy and on the playing field working toward my short and long term goals!

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

The last 2+ years has been a journey of learning many new exercises while learning better form and mobility.

Most recently I have learned pull-ups and hang squat cleans

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

I have lost 2 inches on my waist line and 15 lbs since I began.

5. How has CrossFit changed you in other ways?

In the last 12 months I have been getting more sleep, eating more healthy and have seen this translate into better results in the gym and increased energy levels throughout the day.

6. How do you describe CrossFit to your friends?

It is not a CULT and the quicker you stop making excuses the sooner you will be in the best shape of your life!

I used to be that skeptical person who didn’t think a 7 minute WOD was enough exercise for the day, but I was absolutely wrong!

CrossFit is different every day focusing on multiple different muscle groups, many which I didn’t know existed.

7. What keeps you motivated to continue?

There are still many movements that I can’t do or haven’t perfected.

Failure = Motivation for me to keep coming back and trying harder.

Failure today makes success tomorrow that much sweeter!

8. Favorite lift or WOD?

Any Hero WOD 30 minutes or greater!

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

Check your ego at the door.

Listen to your coaches and your body!

Learn proper form and increase mobility before increasing the weight.

Embrace the Suck, every single person in the box had a first day, week, month of CrossFit !

10. What are your next goals to accomplish?

Double-Unders
Hand Stand Push-ups
Muscle-Ups
Long Term: RX all CrossFit Open WODS in 2019

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

For Time:
800M run then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

…
1000M row then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

…
50 calorie assault bike then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

…
1000M row then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

…
Finish with a 800M run

12. Favorite thing to do for fun?

Family day at the beach or watching the family (wife included) compete in sports!

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

Grilled Chicken and Rice
Pizza or Nicholas Creamery

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

Gumby and flexible are synonymous. One of my biggest hurdles with many of the CrossFit movements is my lack of flexibility.

15. Favorite inspirational quote?

“Hard work beats talent when talent fails to work hard” – Tim Notke, HS Basketball coach

16. Interesting fact not many people know about you?

I am quietly a very competitive person.

Celebrating the Success of our Athletes of the Month

Athlete of the Month: Tyler Quarantiello is Motivated to Change

Since joining CrossFit Salus last summer, he has been motivated to change his life for the better. Through exercise and clean eating TQ has lost 60 pounds, become more efficient at being a firefighter and has motivated more people than he probably realizes. Please give a chalky high five to our next Athlete of the Month: Tyler Quarantiello!

1. When and why did you start CrossFit?

I started CrossFit in August of 2017. I live very close to the box and always wondered what CrossFit was about.

I was a member of a local gym and found myself having trouble finding the motivation to get there on a consistent basis.

After moving to Middletown…

I found myself in the worst shape of my life and knew I needed a change.

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

My cardio has improved drastically in less then a year since I started at Salus. I also feel way more balanced and flexible.

I also feel stronger then I have ever been.

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

The Olympic lifts are all new to me. I lifted weights consistently since college, but never did snatches and cleans.

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

I lost over 60 pounds since I joined CrossFit Salus.

I fit into jeans that I wore in college, clothes fit me better and I feel much more comfortable in my body.

5. How has CrossFit changed you in other ways?

Mainly, CrossFit motivated me to really change the way I eat because I quickly realized that I would need to eat healthier if I wanted to succeed at CrossFit . I realized that I would not be as strong or athletic if I continued to eat processed foods and continued to consume alcohol too often.

I also believe I am more efficient being a firefighter because I am in much better shape then I was before I started CrossFit.

I find myself going to bed earlier at night and sleeping better. My energy levels have gone through the roof and I am always motivated to do things around my house or go outside and be active.
I honestly feel like CrossFit has changed my life for the better.

6. How do you describe CrossFit to your friends?

Talking about CrossFit has become something I tend to talk about frequently with my friends. They are sure to let me know that they know I started CrossFit and that I love it. I describe it as an always changing extremely challenging workout that pushes you to your limits every session.

I explain how there are usually three parts, stretching and warming up, strength training, and the WOD and that all three aspects are challenging and fun.

7. What keeps you motivated to continue?

I have always been a competitive person. The challenge of the WODs keeps me motivated because I want to do the workouts efficiently and competitively as possible.

8. Favorite lift or WOD?

I really enjoy the Assault Bike and the Rower.

My favorite lifts would be bench and shoulder press.

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

Something that I believed helped me in the beginning stages of CrossFit was working on my cardio. I found myself so gassed in the WODs early on, so I did running, cycling, and swimming on my own to raise my cardio level. Keep at CrossFit and don’t give up.

10. What is your next goal to accomplish?

Short term I would like to be able to successfully do kipping pull-ups.

Motivated to change, my main goal as of right now is to be able to RX every workout in next years Open.

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

800 Meter run
50 Situps
50 Cal Assault Bike
50 Deadlifts @135
50 Cal Row
50 Wall Balls
800 Meter run

12. Favorite thing to do for fun?

Golf and sitting on the beach.

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

Healthy: Seared Tuna with a greek yogurt wasabi sauce on the side & roasted asparagus.
Cheat: PIZZA

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

I would no question be a professional golfer like Jordan Spieth or Rickie Fowler. They enjoy life and party hard and just seem to always be doing awesome things. I love to golf and couldn’t imagine getting paid millions of dollars to play it. I’d rather be a golfer than any other athlete because golfers can elect not to play in tournaments if they don’t want to and it would be easier to maintain a social life and be a family man.

15. Favorite motivational/Inspirational quote?

Moderation is for cowards. Anything in life worth doing is worth overdoing.

16. Interesting fact not many people know about you.

I love to cook

Athlete of the Month: Vincent Landri

Vincent Landri, Athlete of the Month April 2018

Since the day he started, almost a year ago, Vincent has been plowing through PR after PR. He has not only gotten stronger, but we’ve watched his technique improve along the way, too! He’s focused. He’s determined. He’s our next Athlete of the Month!
Give a chalky high five to Vince next time you see him at the box and read his story below.

When and why did you start CrossFit?

I joined Crossfit Salus in July of last year. A fellow member (Jeff) recommended it to me. I wanted to take my health and fitness to a higher level and he had success with it so I thought it would be a good fit for me.

How has your performance changed since you started CrossFit?

My strength and endurance has improved tremendously.

Last year in on ramp, I couldn’t do a single strict pull-up. Last week I did 20 strict pull ups after an Oly class and heavy deadlifts.

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

Mainly the Snatch, clean and jerk, double unders on the jump rope. I never did them before I started CrossFit.

How has your body physically changed since you started?

I gained 10 pounds of muscle the first three months while working out at Crossfit Salus.

I definitely feel leaner and more confident in the gym.

How has CrossFit changed you in other ways?

I find myself wanting to go to bed earlier (sometimes it doesn’t work that way) so I’m up on time for the 6 am classes. I think when you feel good about yourself physically it makes dealing with life and whatever is in front of you easier to handle.

How do you describe CrossFit to your friends?

CrossFit is a different way of working out. It’s not like moving from machine to machine at the gym or going out for a run.

What keeps you motivated to continue?

I like to think of CrossFit as a continuous project.

You’re always looking to get better at something or to fine tune one of the exercises.

Favorite lift or WOD?

I like deadlifts. Until I started CrossFit I never thought I would be able to pull over 300 pounds again. Now I have a 425 max and I’m still going.

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

Don’t try to conquer each WOD so you can hit the RX button at the end of it. You’ll get there, listen to the coaches and trust the programming. I’ve been working out since my teens and I always did something whether it was running or weightlifting but nothing like CrossFit. This has really helped me to get in the best shape of my life.

What is your next goal to accomplish?

I’ve been working on handstand pushups and the bar muscle up. I’m happy to be going to Olympic Weightlifting classes again. There are certain things I need to improve on.

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

3 rounds
800 meter run
21 deadlifts(bodyweight)
15 pullups
9 front squats (95#)

Favorite thing to do for fun?

I like to spend time with my family, I have 2 sons that are starting to get into sports and I would like to introduce them to CrossFit. I started yoga not long after CrossFit and that’s helped me to relax as well. I love to travel.

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

Cajun Salmon with whipped sweet potatoes and roasted broccoli.
Cheat meal… Only one a week. Grilled Rib eye with blue cheese butter, loaded baked potatoes, broccoli rabe with extra garlic and BEER 🙂

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

People sometimes call me Logan because of my beard. I guess it’s because they think I look like Wolverine 🙂 It’s funny because that’s my sons name.

Favorite Inspirational quote?

“It’s never too late to be what you might have been. ‘Believe’” George Elliot

Athlete of the Month: Angela Weiner

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?

"Buffalo" by Angela Weiner, February Athlete of the Month — “Buffalo” by Angela Weiner, February Athlete of the Month

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!

Athlete of the Month: Erin Winters

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.