Introducing our June Athlete of the Month is a pleasure. She is a ray of sunshine, and by that description alone you should know who it is.
Congratulations, Jennifer Park!
I’m stoked to have Jen as our June Athlete of the Month! Jen has been apart of Sasquatch since the beginning, always friendly and the first to welcome someone new, or help someone out. She is ALWAYS encouraging and supportive, believing in others more than themselves. It’s positivity at its finest. Jen has set goals and achieved them: ring dips, HSPU and one of my most memorable performances, her Rx Diane! I can’t thank Jen enough. Sasquatch has an amazing welcoming community and Jen has been a huge, huge part of building that atmosphere! Love all your hard work Jen and what you bring to Sasquatch!
~Coach Tim
Now let’s take a few minutes to learn more about this fantastic package of positivity!
Section 1: An Intro to Jen
1. What are your favorite hobbies, talents, skills outside of CrossFit?
I love to eat therefore I love to cook! If I am not at the box or in a kitchen you’ll find me outside with my Jack Russell Terrier, Roxy.
2. What motto or phrase do you live by?
Peace begins with a smile—Mother Teresa
3. What is something we might not know about you?
I have North Korean blood in my veins. 🙂
4. What is your favorite music to listen to while WODing?
Anything fast paced, loud and angry sounding.
5. Do any of your family members CrossFit?
Well…. My husband dabbles in CF.
6. Where are you originally from?
Born in Tacoma and raised all around the Eastside.
7. What is your occupation?
Office Manager for the best chiropractor in Redmond!
8. What is your athletic background?
NONE! I have never played a sport and PE used to be my least favorite class. (Tied with math.)
Section 2: Jen and CF – the basics
1. How long have you been with Sasquatch CrossFit?
Just about 2 years. I am a charter member!
2. What is your favorite WOD?
Any AMRAP.
3. What is your least favorite WOD?
Any hero wod and Eva!
4. What is your favorite lift?
OHS!!!!!!
5. What is your least favorite lift?
Thrusters. Ick!
6. What is your favorite paleo meal/snack?
All of it! 🙂
7. What is your favorite cheat Food(s)?
OMG!!!!! WAAAAYYYY too many. I love White Chocolate Americanos from Mercury’s. Cinnamon Chip bread from Great Harvest. Anything related to chewy bread or al dente pasta!
8. What would your perfect WOD look like?
10 minute AMRAP: 5 HSPU. 10 OHS. 15 box jumps.
9. What is one thing you have done at Sasquatch that you never thought you would do?
A strict pullup! AND 800m run!
10. What motivates you during a CrossFit WOD?
To be the best ME that I can be. I also have to admit I’m motivated by a little friendly competition. 🙂
11. What do you eat pre/post WOD?
PreWOD: about 3 hours before I eat a couple hard boiled eggs and maybe a little fruit.
PostWOD: as much meat and veggies I can find!
Section 3- Getting Deeper into Jen and CF
1. What results have you seen so far in coming to Sasquatch?
About two years ago, I was in one of the worst shapes I’ve even been in. I was newly married and had gained the obligatory newlywed 15. I couldn’t run a block or do a pushup from my knees. In these two years I have leaned out and gained muscle and have reached all sorts of goals like strict pulls, HSPUS and a real pushup! I’ve also run a few 5ks! Sasquatch has changed my life maybe even saved it.
2. What was your main reason for joining Sasquatch?
I’ve been interested in starting crossfit for a few years but couldn’t afford it. When Tim Bandel said he was starting Sasquatch I was all in. I would say being healthy is worth any cost and you can’t afford NOT to do it.
3. Give us some insight as to your thoughts after your first workout at Sasquatch CrossFit?
It was rough to say the least, I thought my arms would fall off and my lungs would explode but I was HOOKED. You could say I drank the paleo-Koolaid!
4. Tell us a little about then VS now in regard to your performances as a CrossFit athlete.
When I first started I couldn’t imagine the things I can do now. I was like RX is like a unicorn, nonexistent but now I’m staring down BM.
5. Do you have any special or successful Sasquatch memories/moments?
Diane. I rx+’d it! Tim made us deadlift 165 and rx for Diane is 155.
6. What advice would you give to a newbie or someone just joining Sasquatch CrossFit?
This is the best thing you can do for your health and fitness. It’s going to be hard and you’ll hate some days but then you’ll feel so accomplished and strong. Keep at it and reap the rewards.
___________________
Let’s take a look at some of Jen’s moments at Sasquatch…
Jen doing burpees during 13.1
Another view of Jen doing burpees incredibly fast.
Jen doing snatches during 13.1
Jen climbing rope!
Jen after completing her first ever CrossFit Open workout (13.1)
Congratulations Jennifer, you deserve this recognition for all the sunshine and devotion you bring to Sasquatch. Your smile is a spark that we use to ignite our community! Thank you for all you do!
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Our latest AOM is fairly new to Sasquatch, but he has quickly adopted good practices and is working hard on his fitness goals, meet Todd Baxter.
I’m stoked to have Todd as our Athlete of the Month. Todd has been with us a short time but is putting in some serious work. He is improving greatly in all movements, mobility and endurance. This comes straight from his drive! Todd has never had an “off day.” He comes in excited to get after it and pushes hard. I can be guilty of this, come to the gym but it might as well be a rest day. Todd is always on. I don’t think it is noticed by most. For example, one day after a running workout Todd said he needed to work on his endurance. Since then he has run everyday its not raining up the hill and if it was raining, he hopped on the rower. Keep up all your hard work Todd. I’m very pleased to have you at Sasquatch!
~Coach Tim
Now let’s learn a little more about Todd…
Todd doing Box Jumps in his Sasquatch gear!
A little bit about Todd
1. What is something we might not know about you? I am an avid flyfisherman. I love to spend time on the river.
2. Do any of your family members CrossFit? Nope. They all think I am little crazy for starting it at 45 years old.
3. Where are you originally from? I am a local. I grew up in Issaquah and attended Issaquah High School a long time ago.
4. What is your occupation? I am a Residential Real Estate Broker with Windermere in Issaquah.
5. What were you doing for fitness before CrossFit? Not too much, I did do Crossfit a couple of years ago but was not as consistent as I should have been.
CrossFit and Todd
1. How long have you been with Sasquatch CrossFit? 4 months
2. What is your favorite WOD? Anything with deadlift or box jumps.
3. What is your least favorite WOD? Anything that involves running.
4. What is your favorite lift? What is your least favorite? Push Press is my favorite and overhead squats are my least favorite.
5. What would your perfect WOD look like? 4 rounds, 10 Deadlifts, 15 box jumps and 10 pushups.
6. What is one thing you have done at Sasquatch that you never thought you would do? I never thought I would be able to do a 24 inch box jump and now I have done up to 60.
7. What CrossFit goals do you have? 5 pull-ups and 10 double unders. 5 reps at 315 on Deadlift.
More about CrossFit and Todd
1. What results have you seen so far in coming to Sasquatch? I have become stronger, have more mobility and lost 20 pounds.
2. What was your main reason for joining Sasquatch? I have 2 daughters and I want to be able to run, play and give them a shoulder ride without hurting myself. I really don’t want to be FAT dad. I need a competitive, fun and supportive place to work out. I have found that at Sasquatch Crossfit! The coaches(Tim and Trey) have kept me coming back by challenging me, helping me with my technique on lifts and also just giving a “great job Todd” after a hard work out. The other members at Sasquatch are always there with a smile or a high five.
3. Give us some insight as to your thoughts after your first workout at Sasquatch CrossFit? After my first workout I thought I was going to throw up then I thought how did I ever make it through?
4. Do you have any special or successful Sasquatch memories/moments? My first double under made me stop and smile then I went on and tried for two in a row.
5. What advice would you give to a newbie or someone just joining Sasquatch CrossFit? Keep at it and work your way through the soreness of the first few weeks. Use lighter weight and work on technique. The strength will come with time. Have fun and remember that everyone at Sasquatch was a newbie at some point.
6. What sort of life changes have you experienced because of CrossFit that you didn’t expect? My life, my attitude and my business have all become better since joining Sasquatch. I sleep better at night and wake up refreshed in the morning(though sometimes pretty sore). I am in a very fast paced business that can consume your life. I can show up at Sasquatch and totally forget about everything except the workout for an hour.
Todd doing a push press in a wod
Todd getting some practice on his double-unders
You can usually find Todd at an evening class around 4 or 5, so if you get a chance, stop by and say hello.
Congratulations on being our AOM, Todd, you deserve it! Keep up the hard work!!!!
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What a perfect day to announce our March 2013 Athlete of the Month – as it is also her birthday! Congratulations to Wilhelmina Giese (Willy) on being Sasquatch CrossFit’s March 2013 AOM! We hope your birthday is spectacular!
Willy is someone you love to coach. There is nothing sweeter to hear in response to “go Rx” as Wilhelmina regular response “oh ok.” She is always pushing herself physically and mentally in every workout and every strength. Willy has such great energy when she comes to Sasquatch, always just excited to get after it. She is an awesome athlete who is very coachable and picks up things quickly. Thank you Wilhelmina for the energy you bring to the Sasquatch family.
~Coach Tim
WHO IS WILLY?
1. What is something we might not know about you?
My favorite hobby outside of CrossFit is snow skiing. I have been skiing since I could walk and it is a huge part of my life.
2. What is your favorite music to listen to while WODing?
I love working out to Trey’s play lists. And also I love to workout too any kind of dub step, techno, house music, etc.
3. Where are you originally from?
I am born and raised in good old West Seattle by Alki Beach.
4. What is your occupation?
I am a full time student at Northwest University and work part time at Apulent Catering and Events; there I event manage and serve.
5. What is your athletic background?
I have played soccer my whole life. From age 10-18 I played club soccer. Then continued onto play at Bellevue Community for two years and then transferred to NU and played one year there. Now I am retired from competitive soccer and just play for fun on a coed team every week.
THE BASICS
1. How long have you been with Sasquatch CrossFit?
I have been with CrossFit since May 2012.
2. What is your favorite WOD?
My favorite WOD is an amrap workout, I don’t have a favorite WOD per say but I love any workout that is an amrap. Amrap is one of my favorites because everyone is working out together and we are racing against the clock to get the most rounds completed in the allotted time.
3. What is your least favorite WOD?
A couple of weeks ago we have to run 400 meters and then do 15 overhead squats and it was challenging to say the least. Having to run and then keep composed to complete the OTS with correct form was a challenge.
4. What is your favorite lift?
Dead lift.
5. What is your least favorite lift?
Overhead squat.
6. What would your perfect WOD look like?
Amrap 12 minutes: 10 front squat, 15 box jumps, 20 kettle bell swings.
7. What is one thing you have done at Sasquatch that you never thought you would do?
I recently completed a WOD with a 53-pound kettle bell. Initially I had grabbed the 35-pound and thought I could do more and wanted to try lifting more so I ran over and thought I grabbed the 45-pound when really I had grabbed the 53-pound. After completing the WOD I had the ultimate high and couldn’t believe I had did it without even knowing. It was an amazing accomplishment.
WILLY AND CROSSFIT
1. What results have you seen so far in coming to Sasquatch?
I am mentally and physically stronger since coming to CF. Each week I am pushing myself to try more weight and am seeing results. I am getting stronger by the week and improving my technique.
2. What was your main reason for joining Sasquatch?
I joined because I fell in love with the environment at CF and because I wanted to do something challenging and competitive.
3. Give us some insight as to your thoughts after your first workout at Sasquatch CrossFit?
I can still remember my first workout it was killer, the WOD was kettle bell swings, toes to bars and double unders. Trey was coaching and I loved everything about CF, the music, the people, and the environment. I have played competitive soccer my entire life and this was something I could compete in. I am competitive by nature, I want to improve and push myself and this is the gym to do it at.
4. Do you have any special or successful Sasquatch memories/moments?
A recent WOD I box jumped for the first time 24 inches and swung a kettle bell at 53 pounds. I knew I could do it but without the support and motivation from Tim and Trey that very day I wouldn’t have completed the WOD. After the amrap was over everyone was literally freaking out about the weight I had swung and how many rounds I completed. It was an amazing moment and the ultimate high.
5. What advice would you give to a newbie or someone just joining Sasquatch CrossFit?
Start with a low weight and work up. Each week you should push yourself to try more weight in the WOD’s. We do strength after warm up to push ourselves and improve our technique, take advantage of this time. The coaches are there to help, motivate and coach you, be willing to be coached.
6. Tell us one of your goals you’ve set at CrossFit and when you plan to meet it.
A 2013 goal of mine was to compete in a CrossFit competition of some sort and I started this Saturday March 9, 2013 with the CrossFit Games Open.
Speaking of The Open, here are some photos of Willy during her fierce attack on 13.1.
Kicking off 13.1 with burpees
Working side-by-side with her fellow Sasquatchers
Making the first round of snatches look easy
Post 13.1 – Like it was nothing!
Congratulations again, Willy! Keep up the good work!!!!
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We might be a little late this month, but we are happy to announce our February Athelete of the Month…
Congratulations, Donna Chung!
I’m really stoked to have Donna be our athlete of the month. I really enjoy coaching Donna as she is a true student of form and technique. Since day one she has been very encouraging to all and always helping others with their form, pushing them and challenging others. It is nice to feel like you have another set of eyes helping to coach and knowing how knowledgeable Donna is she has helped a ton of Sasquatchers out. Donna and JJ are expecting a future CrossFitter, more than stoked for this, and she still continues to come in and workout. Donna has always killed workouts, truly pushing herself to the limits. I am so thankful for you Donna and very lucky to have you as a part of our community.
~Coach Tim
Here’s more about Donna and her CrossFit journey!
Section 1: Who is Donna?
1. What are your favorite hobbies, talents, skills outside of CrossFit?
I love anything outdoors (hiking, snowboarding, camping, travelling, working out at the gym with the garage door open in the summer). As far as skills are concerned, I’m good at eating but not eating gluten because my stomach, joints, and nose (congestion) hate me after.
2. What motto or phrase do you live by? Do what feels right.
3. What is something we might not know about you?
I’ve lived in 5 major cities (Hong Kong, Montreal, Toronto, New York, and Chicago).
4. What is your favorite music to listen to while WODing?
I’ll WOD to anything (except country) but favorites are RATM and Eminem.
5. Do any of your family members CrossFit?
My husband, JJ! He got me into it.
6. Where are you originally from?
Originally originally, Hong Kong but mainly, Toronto
7. What is your occupation?
Desk jockey at an insurance company (actuary)
8. What is your athletic background?
I played badminton in high school but looking back, I can’t say I was very good. I dabble in sports, none of which I play competitively. Crossfit was really my first introduction to athletic training.
Section 2: Donna and CrossFit
1. We know you aren’t a newbie, so how long have you been with Sasquatch CrossFit? Where were you before Sasquatch?
I’ve been with Sasquatch for about 9 months now. Before that, I was at Crossfit Chicago for two and a half years, which is an amazing box with some of the best coaches and community!
2. What is your favorite WOD?
Grace. I like DT but I can’t do it at the rx weight. I like the concept of Fight Gone Bad but man, do you get wrecked after that one.
3. What is your least favorite WOD?
Any 20+ min WOD with wallballs, knees to elbows, 500m row
4. What is your favorite lift?
The snatch because it is a huge challenge to get all the right cues happening at once! A “one-day” goal is to get a bodyweight snatch (I’m a long ways off).
5. What is your least favorite lift?
Bench press. We don’t do it often and I’m terrible at it.
6. Do you eat a Paleo diet? If so, what is your favorite paleo meal/snack? What is your favorite cheat Food(s)?
I’m probably 80% paleo. Eggs and bacon are by far my favorite paleo meal. I use butter so it’s not strict paleo but it’s good enough for me. I have too many favorite cheats but I do try to stay gluten free!
7. What would your perfect WOD look like?
A 6-8 minute WOD with cleans, squats of some kind, double unders
8. What motivates you during a CrossFit WOD?
I love the “chase”… whether it’s being chased or I’m the one doing the chasing. This is why a class setting is so important in Crossfit!
Section 3: More about Donna and CrossFit
1. What was your main reason for joining Sasquatch?
JJ and I were looking for a box with a great community and after trying out a few, a LivingSocial got us in and the rest is history!
2. Tell us a little about then VS now in regard to your performances as a CrossFit athlete.
When I first joined Crossfit, I couldn’t run a mile without stopping. I’ve improved my strength and gas tank but a lot of it is becoming more technically proficient in all my movements. I used to get injured a lot because my body hadn’t quite gotten used to the Crossfit load and it also compounded on the other stresses in my life (job, lack of sleep, not eating as well). Since fixing a lot of those other aspects, Crossfit has become more enjoyable and I see more gains since I’m at the box more consistently.
3. Do you have any special or successful Sasquatch memories/moments?
I didn’t chain toes to bars until I got to Sasquatch so that was a big one for me. Some of my best Sasquatch memories are watching someone hit their goals like when Denise get off the band for pullups and Amanda stringing double unders.
4. What advice would you give to a newbie or someone just joining Sasquatch CrossFit?
To a brand new Crossfitter, I’d say give it a chance and stick with it. If you’ve been into it about 6 months to a year, don’t get frustrated if you don’t PR because your first 6 months was all about PRs. Practice being more efficient in the movement. You’ve got the support of Sasquatch and me behind you! As you probably know, I’m more than happy to correct your form 🙂
If you don’t know Donna, she usually is at a 5PM or 6PM class, stop by and say hello to her. She’s a great inspiration to us all and will warmly welcome you with her smile!
Donna quickly doing her warm-up burpees.
Donna working on strict pull-ups
Donna working on her clean – prior to her strict press.
Strict press
Donna mid-wod, with Coach Tim watching
Donna showing us how push-ups should look
Congratulations again, Donna. You deserve this recognition for all your hard work and the help you give to others!
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Meet our Athlete of the month for January 2013 – Amanda Holland.
Today is Amanda’s 6 month anniversary at Sasquatch! I can’t think of a better time to give her the credit she deserves!
Congratulations, Amanda on your 6 months – and on being selected as the AOM.
Amanda came into Sasquatch on a mission and has only gained momentum since! Amanda always pushes herself, I don’t think I have ever had to question a weight she has used in a workout or a modification to a movement. She always, always challenges herself daily in every workout. I love that she competes with herself, always pushing her weights, working on weaknesses, early to class pulling out equipment to work on movements that are harder for her. Just the other day she no repped herself on the last movement and the last rep of a workout! I love it, she knows the standards and doesn’t except anything else for herself. Amanda is also one of the first to walk up to a new face and introduce herself. Since Amanda joined Sasquatch CF this last summer I have seen amazing strength and endurance gains. Amanda you truely inspire me with your work ethic and motivation. Thanks for what you bring to Sasquatch.
~Coach Tim
Want to know more? Keep reading…
Section 1: All about Amanda
1. What are your hobbies outside of CrossFit?
CrossFit is pretty much my life these days…. J But I also enjoy seeing movies, going to live music shows, bowling(I even have my own ball and shoes. I’m pretty legit), dinners out with friends and All you can eat Korean BBQ.
2. What is something we might not know about you?
I’m a HUGE “gangsta rap” fan.
3. What is your favorite music to listen to while doing a WOD?
Rap- specifically Jay-Z & Lil Wayne.
4. Are you planning any adventures/vacations in the near future?
Nope, not at the moment.
5. Where are you originally from?
I was born in Sedro Woolley, WA. I lived in Canada for a bit but spent the majority of my growing up years in Long Beach, WA.
6. What is your occupation?
I’m a professional nanny.
Section 2: The Basics about Amanda & CF
1. How long have you been with Sasquatch CrossFit?
6 months.
2. What is your favorite WOD/movement?
Anything that involves strength. If we get to use barbells, I’m usually pretty stoked.
3. What is your least favorite WOD/movement?
Bear Crawls and Wall Climbs. I. Hate. Them!
4. What is your favorite lift?
Deadlift
5. What is your least favorite lift?
Honestly, I don’t think I have one. Until recently it was OHS but I finally figured them out and don’t hate them anymore!
6. Have you seen an improvement in a benchmark workout since joining Sasquatch? If so, tell us about it.
I haven’t repeated any other than “Helen” in my time at Sasquatch. Although it took me a bit longer to complete the second time, I did Rx Kb swings(35#), where I did 26# the first time and banded pull-ups, where I did jumping pull-ups the first time, so I still consider that improvement.
7. What is your favorite paleo meal/snack?
Fresh side pork. It’s essentially fresh uncured bacon and it is the best thing I have ever tasted. I love eating it with kimchi.
8. What is your favorite cheat food(s)?
Rice, potatoes and Yogurtland.
9. What would your perfect WOD look like?
All strength, no running! More specifically- I loved the WOD a couple weeks back of 100 power cleans and EMOM- 3 burpees, so similar to that: 100 deadlifts and EMOM- 2 push-press.
10. What is one thing you have done at Sasquatch that you never thought you would do?
I don’t know that there is anything I never thought I would do, simply because I think that if you put in the time and effort you can do anything, but there are many things I have been able to do much sooner than I expected. One of those things is deadlifting over 200lbs.
11. What motivates you during a CrossFit WOD?
Shortly after starting CrossFit I made a vow to myself that I would ALWAYS give 110% during a WOD, so that’s what I do. I am most competitive with myself. I am always looking to set a new PR.
Section 3: Digging in…
1. What results have you seen so far in coming to Sasquatch?
I try not to rely on the scale, instead I take progress pictures and measurements. So far I have lost a total of 30+ inches. I am a totally different person, inside and out, than I was 6 months ago.
2. What was your main reason for joining Sasquatch?
I have struggled my entire life with my weight. I’ve tried everything out there to lose weight and “get in shape”. I watched CrossFit videos and read other’s CrossFit success stories, for over a year, prior to sucking it up and starting. I knew CrossFit(and Paleo) were my answer long before I started but I had no idea how much of life changer they would be.
3. Give us some insight as to your thoughts after your first workout at Sasquatch CrossFit?
Well, I didn’t finish my very first WOD. It was 4 rounds: 3 deadlifts, 6 HSPU, 12 Diamond Pushups and 36 DU’s(no singles). I think I did 2- 2 ½ rounds when Tim went to write my time on the board. I told him I didn’t think I was finished, he shrugged at me and wrote my time down anyway. I didn’t argue because I was TIRED but I told myself that would never happen again.
4. Tell us a little about then VS now in regard to your performances as a CrossFit athlete.
I’ve learned to not worry about time. I would much rather push myself as hard as I can on weight and have the longest time on the board(which happens often) than lift less than I am capable of. When I first started I definitely worried more about time than what I was lifting.
5. Do you have any special or successful Sasquatch memories/moments?
There have been many times I have been dead last to finish and I am tired and although I won’t, I just want to quit! Having the Sasquatch community gather around and cheer me on is one of the best feelings in the world. It makes getting through those last reps(and sometimes rounds) so much easier. One day I will never forget is the day we had to do bear crawls ON THE PAVEMENT!! It took me forever and my hands were ripped open and bleeding but I finished, then I cried. Having Tim tell me I was his hero and not making me do my late burpees was definitely memorable!
6. What advice would you give to a newbie or someone just joining Sasquatch CrossFit?
Be confident and don’t be afraid to step outside of your comfort zone. Only then will you see real progress.
7. What sort of life changes have you experienced because of CrossFit that you didn’t expect?
Confidence. Before CrossFit I never worked out in front of anyone. I worked out by myself, in my room, with the door closed. Yeah… not anymore! Working out with others is SO much more fun! And amazing new friends. I love you guys!
8. What does CrossFit mean to you?
Everything. I can’t emphasize enough how it has changed me. I have met some of the most amazing people through CrossFit and I have made serious progress in how I look, feel and perform, in just 6 months. I can’t wait to see what I am able to do in 2013!
So, now that you’ve read about Amanda – let’s take a pictorial journey…
Amanda probably setting another PR with her deadlift.
Amanda shows us her push press.
Amanda doing ‘Karen’ for fun on a Saturday (after the team wod)
She knows the meaning of teamwork…
Amanda being diligent about the Burpee Challenge – and getting Santa’s support!
And now – Amanda has shared with us her physical transformation over the last 6 months. (Don’t worry, we got her approval to use these). She is truly an inspiration to us all.
Day 1 and her 6 month anniversary picture
Congratulations again, Amanda. You deserve this…and so much more for all you do and all you bring to our community. We are honored to know you and have you as part of our family!!!!!
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Meet the December 2012 Sasquatch CrossFit Athletes of the Month – TEAM STECKLER – Paul and Susan!
Paul and Susan came into Sasquatch just over a year ago. They had a great endurance background with a few marathons under each of their belts.
Paul has grown so much in his time at Sasquatch. It was cool to look through his journal the other day and see that he wasn’t able to do a strict pull up and using a heavy band for kipping. Yet on his one year anniversary at Sasquatch he did 3 strict pull ups with a 26# kettlebell arund his waist. Paul has always worked super hard, asking questions on form or having coaches check his reps, being studious on form resulting in his massive strength gains over the last year. What I love most about Paul is his encouragement. He is always cheering others on mid-workout, encouraging and assisting others to get better or try something just a little heavier or harder.
Susan has shared in the same success as Paul. Susan always is looking to push her weights, trying weights in warm up and picking a load that she can do and do with good form but not a weight or movement that will have the fastest time. I love that, working right on the edge, never taking an easy way out on anything, again resulting in her progress. Susan and Paul are both so friendly and welcoming, always one of the first to introduce themselves to someone new, help them through a warm up and share their story where they came from and how they have progressed making people new to Sasquatch comfortable and encouraged.
Thank you both for what you bring to Sasquatch CrossFit, keep workin’ hard!
Coach Tim
Paul and his 26# weighted strict pull-up
Susan, smiling as always and working hard on her warm-up!
Now for more on Paul and Susan:
A little about you
1. What motto or phrase do you live by?
- Susan – “Thousands of candles can be lit from a single candle and the life of the candle will not be shortened. Happiness never decreases by being shared.”
- Paul – “It’s not the number of times you fall down, it’s the number of times you get up”
2. What is something we might not know about you?
- Susan – I’m a total ballet nut
- Paul – Favorite book is “Pride and Prejudice”
3. What is your favorite music to listen to while WODing?
- Susan – dance/alternative pop
- Paul – More rock and roll than not, here is my Spotify playlist http://open.spotify.com/user/bricin/playlist/60LCm089IVQaCepxIeu4yM which contains everything from Linkin Park to Black Eyed Peas to GnR. Any bad 80/90s rock will do usually. Or you can put on Pearl Jam “Ten” and that will get me through.
4. Where are you originally from?
- Susan – Portland, OR
- Paul – Born in LA, hometown is Renton, WA
5. What is your athletic background?
- Susan – Grew up on swim team and hiking and the Cascascade Mountains
- Paul – Not much of an athlete until later in life (had to quit smoking first!) and then started running marathons, triathlons, endurance cycling, the usual.
Some CrossFit Basics
1. How long have you been with Sasquatch CrossFit?
- Susan – one year
- Paul – one year
2. What is your favorite lift?
- Susan – deadlift
- Paul – overhead squats. Anything where I can get my legs involved is pretty fun though.
3. What is your least favorite lift?
- Susan – overhead arm squat
- Paul – At this moment the Clean as I just took part in a demonstration of the difference in strength vs. technique and know that my technique has serious room for improvement.
4. What would your perfect WOD look like?
- Susan – AMRAP: 15 box jumps, 15 burpees, 15 v-ups, 10 push-ups, 400 m run
- Paul – Karen is a favorite, would like to suffer through a Murph at some point, and now that I see there is a “Paul” I guess I have to include that too. Susan’s suggestion is pretty great too except I’d swap that to be 5 rounds and change v-ups (hate them) for toe-to-bars.
5. What is one thing you have done at Sasquatch that you never thought you would do?
- Susan – lots of pull-ups
- Paul – I never thought I would tear my hands up the way they do.
More About CrossFit and YOU
1. What results have you seen so far in coming to Sasquatch?
- Susan – more muscles
- Paul – speed and endurance. I have left the gym and then went and played football for hours without really being winded. I simply feel healthier, stronger, and more fit than I have in years, probably since finishing Ironman.
2. Give us some insight as to your thoughts after your first workout at Sasquatch?
- Susan – glad “everything is modifiable”
- Paul – “that hurt” combined with “I am really out of shape”
3. Do you have any special or successful Sasquatch CrossFit memories/moments?
- Susan – everyday I can finish with a smile
- Paul – working out with Susan. Great time for us to chat, get healthy, have a wonderful shared workout each morning.
4. What sort of life changes have you experienced because of CrossFit that you didn’t expect?
- Susan – New kind of fun/camraderie with my husband. Nice, new friends
- Paul – New friends. I never really thought about the community aspect, meeting people, visiting gyms/boxes around the country. That doesn’t happen at most gyms.
Thanks again to Paul and Susan for all their hard work, encouragement, and of course – their amazingly positive attitudes!
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Meet Eric J. – Athlete of the Month for November 2012.
Eric staring down his kettlebell
Eric is one who came to Sasquatch with little to no background on Olympic and power lifts. He has been very studious on form and it shows, regularly breaking PRs in every lift and having some of the highest numbers in the gym. What I love most about having Eric at the gym is what he adds to the community. Those who are in Eric’s regular class time know his smile. Even when he is rolling up on his bike and being told how many late burpees he is in for, he still smiles, comes in and busts his butt. He is always friendly and encouraging to all members.
One thing that I am really proud of is how Eric has owned his CF experience. Eric told me he liked that we coach him, teach the movements and push people during the workouts but that he “realized it is ultimately still on me.” You do get coached and pushed at Sasquatch and it helps, but how hard or heavy you go is still in your hands and Eric does this every day. It shows in his times and strength gains. He is constantly improving and it shows – he has trimmed down and is stronger than ever. Thanks Eric for always having a good attitude, even when I normally “welcome” you with a burpee penalty, it’s out of love.
Coach Tim
And now, for more on Eric in his own words…
Full Name
Eric J
Where are you from originally?
I grew up on the East Coast, but set down roots here in the Pacific Northwest right out of college. I’ve actually now lived here longer than I’ve lived anywhere else.
How long have you been with Sasquatch Crossfit?
Almost 6 months
What were you doing before CrossFit? How did you hear about CrossFit and specifically Sasquatch?
Before CrossFit, I was paying for a gym membership I wasn’t using and reading a book by Jonathan Bailor called “The Smarter Science of Slim” with great advice I wasn’t yet putting into practice. I think having that book it on my nightstand though is what started this all, because my wife must have seen it, and correctly deduced I wanted to lose weight, and when she saw a deal on a two month trial membership to Sasquatch she bought it for me as a gift without even asking me first. If she had asked I probably would have said no, because I had seen the CrossFit website before and knew how impossible the workouts were. But since she had already paid for it I figured I might as well challenge myself and try to hang on.
Give us some insight as to your thoughts after your first workout at Sasquatch CrossFit
I figured the coaches knew their stuff since they looked a lot stronger than any fitness club desk clerk (or “cast member”) I’d ever seen before, and I figured that any workout I’d be doing they must have already done a million times to perfection themselves already.
I also knew I was going to have to keep a good sense of humor about this if I was going to survive long enough to get my money’s worth out of this “deal” my wife found for me. As soon as I walked in I couldn’t help but laugh since the first song was “I’m a loser…baby, so why don’t you kill me?” The music was just a little too appropriate considering the suicide mission I was embarking on. I can’t hear that song anymore and not think of my first workout.
Fortunately, my biggest “aha” moment was learning that every exercise could be scaled down to my ability level, for example pushups can be done with knees touching instead of toes once I couldn’t do the normal ones anymore. That gave me the confidence that I would finish. I liked having someone coaching me on how to do the movements properly and safely, how to focus on getting the form right before loading more weight, etc.
What’s your favorite WOD/Movement?
AbMat™ exercises, if only because I find it hilarious that out of the thousands of “As Seen on TV” type infomercial products the 1980’s brought us, at least one actually works as advertised!
What’s your least favorite WOD/Movement?
My least favorite would be something that combined the ugliness of Wall Climbs, the awkwardness of Turkish Get Ups, and any movement likely to cause my shoelaces to become untied halfway through.
Tell us a little about then vs. now with regard to your performance. You can even reference the benchmark WODs, ie Fran or Cindy.
I walk away with some type of private victory every day, even after 6 months. Even if it is just that I know I finally got my form down better on some lift and can be more efficient at it next time, that feels good to me. I surprised myself a few days ago by easily doing “planks” for 1 minute at a time, because those were brutal when I started. This morning I did 4 unbroken sets of 10 toe-to-bars, which was a great feeling because when I started I could barely get my knees up to my hips 10 times in a row.
Do you have any special or favorite Sasquatch memories/moments?
One time my oldest son came along with me and was reading a book in the office area while I did a workout, but he surprised me and ran the 800M run portion along with me. We cheer our kids on in their sports so it was fun to have him return the favor! I’ve had some great memories outside of Sasquatch of things I would have never done otherwise – escaping to run up and down the fire trails in the hills of Northern California while on vacation, discovering I could do pushups with my son on my back and trying to do his own pushups at the same time, carrying two laughing kids piggyback at the same time through a muddy trail at Soaring Eagle Park while running down a trail together, holding a ”Family Olympics,” etc.
What advice would you give to a newbie or someone just joining Sasquatch CrossFit?
I don’t know if this applies to everyone, but here’s some advice I would give to myself if I could go back in time:
Plan your own rest days and take them intentionally and feel good about it, they’re making you stronger. Don’t try to do 5-6 days a week straight in a row.
Try counting backwards to knock out reps, for example in your head think “6, 5, 4, 3, 2, 1.”
After a workout, or when you have a break during the day, especially if you’re more sore than you should be because you didn’t have the greatest form, check YouTube or the CrossFit site for ideas on how to do those movements better next time.
Anything else you would like to add?
If you enjoy reading I would highly recommend the following:
The CrossFit Level 1 Training Guide (http://journal.crossfit.com/2010/05/crossfit-level-1-training-guide.tpl) it’s a free download and is loaded with great advice and an intro to what CrossFit is all about – including nutrition that works for people doing CrossFit.
Get the book “Starting Strength” from the library or buy it from Amazon.com (http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738), this is a great companion to what you learn in class on how to lift properly. I am still reading and re-reading.
As Kelly Starret, author of the http://mobilitywod.com blog says, “learn how to perform basic maintenance on yourself.” Stretching, foam rolling, trigger point, etc. He has a book coming out soon that is on pre-order at Amazon right now called Becoming a Supple Leopard that I’m looking forward to: http://suppleleopard.com/about.html
And definitely check out the CrossFit Journal if you haven’t already: http://journal.crossfit.com
Eric (left) rowing during the 9:30 AM class.
Eric going super fast during his favorite “Ab Mat” exercises
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Brought to you by the letter “S”
After our snatch skill class this week, it is important to keep this information top of mind for future workouts. Here is a link to a video with Mike Burgener teaching the Snatch step-by-step. Watch this video to refresh your memory and practice at home (if you don’t have a PVC pipe, try it with a broom handle!). We want you to get comfortable with this lift as it is extremely technical and your form is important.
It’s been a week of great workouts at Sasquatch. And with this, comes soreness. So we thought it would be a good idea to provide everyone with some resources on stretching.
“Making significant increases in flexibility will bring marked improvement in performance.”
Read this (old but still valuable) article from The CrossFit Journal on Stretching
Overhead first rib, All time favorite Shoulder Fixes
Watch this video on Mobility WOD to help loosen your shoulder and first rib for the overhead squat position.
Another from Mobility WOD – Clearing the T-spine to help shoulders
Watch this video on Mobility WOD to find a new way to loosen up your scapula.
Lower back – from being overextended
Watch this video on Mobility WOD to stretch your hips and lower back.
You can search Mobility WOD on your own and find additional tips and tricks. The CrossFit Journal is available as a paid subscription, but sometimes you can get lucky and find full articles in a search.
Kudos to everyone on working really hard this week. Continue pushing yourselves!
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Sasquatch CrossFit Core Values
“What are the guiding principles for Sasquatch?” Well, we thought it was about time to share. Our core values are traits and qualities that we consider our highest priorities and fundamental driving forces. They reflect what is truly important to us. Not only do we conduct ourselves based on these values, but we encourage our members to embrace them as well. It is our belief that our members already possess many of these characteristics, and it is a big reason why we have built such a cohesive community at Sasquatch. With your help we hope to continue to grow as a community with a strong set of principles.
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