Spotlight Athlete- Andrew!

644640_10100348075710386_277529226_nAndrew (known for his coffee drinking at the box) has been a part of our morning class since the summer. He lives in PA but stays in a hotel in Albany to work here during the week. This week is his last week with us before he moves back to PA!

When/Why did you first start doing CrossFit? I officially started doing CrossFit on 6/13/2012. Prior to that I had messed around with a few WOD's from the main site on my own (like Murph...bad idea if you've never done any other WOD before, by the way), but nothing too serious. I got into CrossFit for a few reasons. Probably my biggest influence to start was my friend Matt Bertsch who has been into Crossfit for a number of years and was always telling me about how great it was, and all the "functional fitness" benefits I would see. In addition to that, I really wanted to improve my work capacity and endurance for the fire department. I had a huge awakening after a particular fire last February when I worked to absolute exhaustion trying to remove a victim. At that point I knew I needed to do something to improve my physical conditioning.

What fitness activities were you doing before? I was always into sports of all kinds since I was a little kid. In school I played baseball, basketball, and was on the track team (pole vault, long jump, and the occasional running event). But, after college I spent several years only working out sporadically and my fitness activities were few and far between before I found CrossFit. I was really out of shape when I first came here.

What results have you seen since you joined CrossFit Beyond? I have definitely seen a huge improvement in my overall fitness. I just generally feel better about myself and my health. I've lost a few pounds, and I have definitely seen an increase in my strength and work capacity. I've also noticed myself being able to do more work, in my normal life, for longer periods of time without getting tired. I also catch myself being much more aware of how I lift and move things (there is always a voice in the back of my head saying "stay back on your heals...chest up!"). I truly feel that I'm in the best shape of my life right now!

What do you like most about CF? I enjoy the challenge that each day brings and the uncertainty about what the WOD will be. I also really like the camaraderie between the athletes and the constant support and motivation to go faster, lift more weight, or get that one extra rep in. It's like being a part of an athletic team again, which I really missed!

What is your favorite CF exercise? Any of the Olympic lifts for sure. I really didn't have much experience with any of them before coming to CrossFit Beyond. There's just something exciting and empowering about barbell movements that can make you feel very accomplished...or very humbled.

Your least favorite? question about that.

What CF accomplishment are you currently most proud of? There have been many, and mostly just include personal satisfaction with PR's and improvement on times of WOD's we've repeated while I've been here. But, I think one of the most exciting accomplishments for me was being able to squat clean 185 pounds!! Never in my wildest dreams did I think I'd be moving that kind of weight around!

What CF goal are you working towards? The elusive Muscle-Up, for sure! That's one of my ultimate goals, but I think there are a lot of other things I need to work on as well. After every work out there seems to be a new goal to look towards or areas for improvement. That's another thing I really enjoy about CrossFit...there's always room for improvement, and there's always more you can learn!375950_3785573285366_1878186458_n"Additionally, I just want to add that I'm truly grateful to have had the opportunity to meet such wonderful and welcoming people at Crossfit Beyond and I'm definitely going to miss you all! Especially Joy for the fantastic coaching and motivation and my 6AM friends who made it such a great experience!" -Andrew D. Garger



Joy and Pain


What's that song "joy...... pain!"

Well that's how this weekend felt at our competitions. After a 4 hour ride in the snow to a smelly somewhat scary hotel in the middle of Freehold NJ, I woke up to my daughter looking at me ready to KILL. I had turned the heat off to stop smelling that smell... that aweful smell.... but in the meantime she was under blankets with every stitch of clothes she brought with her PLUS her winter jacket on her.

Things were not looking good for me..... my coach and partner for the day was NOT A HAPPY CAMPER!

The CrossFit box was a large garage with two tents extending from the doorways..... one tent, the larger was 1/3 WOD and the other 2/3 cold, wet with people growing tired. To me that was all doable.... accept the frozen toes. Couple of trips to the car to warm up was all they needed.

OK..... First WOD, the dreaded PVC mania..... that was all I needed to want to give up. NO REALLY I quit!!! I was willing to slip away with my pride in tack and walk away and not do the other 2 WODs. The burpees, the dips, the cold, the wet pants, the pressure... all of it... I wanted out.

My salvation and strength was Stacey and John H. (the only two who knew of my great plot!) not willing, not allowing, not given into the weakness of my mind. The thought of Stacey going all that way to watch to support and to coach and then not follow through on the golden rule in our house is 'NEVER QUIT something you started!!" It was a rule.

I want to thank that love, the support, that CrossFit mind of going beyond what we think we can do.... to finishing with 2 of my best WODs.
Crushing the seemingly light scaled weights was an awesome feeling!!! The feeling of finishing the task to the best of my abilities was great! The fact I didn't give up!

Thank you Stacey and John for standing by me. I finished 46 out of goal of staying in the top 50%!

CONGRATULATIONS TO ALL of the competitors. I'm proud and honored to have been among them. Pat, John H., John E., Matt H., Narodie, Karli, Ben, Kelly and Andres.

Several more competitions coming up..... looking forward to so much more CrossFit Fun.

Find all the results to the competition here.




The Open

Its almost CrossFit Games season and tomorrow (January 30th) registration begins for 2013 Open!

Why should you compete in the Open?

See how you stack up against other CrossFit athletes all over the world...challenge  yourself....set a benchmark for yourself and see how you compare next year!

There's no reason not to sign up!

"Registration for the Open begins January 30th. Individual athletes will compete both on a worldwide scale and also to qualify regionally for the semi-final round - The Regionals. Athletes may complete each workout at their local CrossFit affiliate or upload a video to be judged online.
Open Prizes
The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money."

Spotlight Athlete- Lucille!


When/Why did you first start doing CrossFit?
I started around April of last year. Shane got me into it.

What results have you seen since you joined CrossFit Beyond?
I surprise myself with what I seem to be capable of. I never knew that I could lift like I do!

What do you like most about CF?
The feeling of wanting to die after certain really hard WODs... (Hm, that just sounds awful!)

What is your favorite CF exercise?
Heavy Squat that weird? (I think that just makes you a true CrossFitter!)

Your least favorite?

What CF accomplishment are you currently most proud of?
Having competed! (and she's competing again next month!)

What CF goal are you working towards?
I HAVE to get double unders... And I have some PR goals set for CrossFit Total and a few other lifts.