December 2015 CrossFitter of the Month: Julie Tobolski

December 2015's CrossFitter of the Month: Julie Tobolski

Congratulations Julie!
This month we congratulate Julie Tobolski for being our member of the month. Julie is usually an early bird to the gym.  Julie has been with us a while now and is doing an amazing job.  Julie works very hard and is very happy to see RUNNING in the workout. Here is a little more about Julie. 

 Age: 38

·        Occupation: Nuclear Medicine Technologist

·        City:   Oakfield

·        When did you start CrossFit? November 2014

·        What do you do when you’re not here? Run and chauffeur my 3 boys to hockey, cross country, swimming, baseball etc.

·        What brought your to CrossFit Silver Fox? A few people in my running group love crossfit so I wanted to try it.

·        What keeps you at CrossFit Silver Fox? Love the challenge and the variety

·        Biggest Improvements/struggles with CrossFit? I think I still struggle with everything except running but that is the reason I keep coming back.

·        How many days do you train at CrossFit Silver Fox? At least 3 days a week, more based on kids’ schedules

·        What makes your come in and train on days when you don’t want to? Going to the 5am class I don’t give myself any extra time. The alarm goes off, I get up and I’m half way to Batavia before the “I don’t want to” feelings start. That and Steve Holley will send me a SLACKER/ LOSER text by 6 am if he showed up and I didn’t!

·        What is your approach towards nutrition? This is where I struggle. I am really good at planning my meals at work but then awful when I get home. I know what I should be doing but lack the follow thru. Some day I will get it right.

·         If you could design your own workout some running and pull ups- no wall balls or rowing!

·          Favorite workout? The longer ones where you are half dead at the end but are in awe that your body was able to do that.

·          What is the most challenging part of your CrossFit journey? Not getting the results I wanted- I wanted to lose weight and run faster. Instead I got an activity I like almost as much as running.

·        Super Power you would want most? No super power, would just want to work hard and kick butt like the Arrow or Black Widow.

·         Any advice for new comers? It is hard, everyone sucks at some part of it, just keep going. Tell Jason or Jen if something hurts they will find a way to work around your injuries, I was still able to do it with a broken tailbone for 6 months!

·         Favorite activities outside of CrossFit? Running

·          Name something about yourself that is a little known fact. I’m a germaphobe and try real hard not to cringe when someone wants to high five me.

·         Accomplishments at the gym. PR’s, Weight Loss, etc? I can dead-lift my husband’s weight, back squat my oldest son, front squat my middle one and snatch or press my youngest- Yes they are sick of me telling them this!

·         Goals for the remainder of the year? Not by the end of the year but I would like to eventually to a pull up without the bands.

November CrossFitter of the Month: Melissa Domoy

November's CrossFitter of the Month: Melissa Domoy

Congratulations Melissa!
This month we congratulate Melissa Domoy for being our member of the month. Melissa is a 9am regular.  Melissa has been with us since the beginning. She was our very first member!! Melissa is a hard worker and if you have worked out with her, and there is a running WOD, good luck, she'll be running by you like the wind!!!  Here is a little more about Melissa. 

Age: 40
Occupation: Physical Therapist
City:   Basom
When did you start CrossFit? March 2013

• What do you do when you’re not here? Work hard to raise happy healthy kids

• What brought your to CrossFit Silver Fox? I wanted more from a gym and wanted to be pushed each and every training session.  Jason’s training style and programming brought me to CFSF. I love how he pushes us all to do/be the best we can in every workout.

• What keeps you at CrossFit Silver Fox? The CFSF community…we train hard together, whine a little along the way (some days more than a little for me but I always feel good when I have completed the workout), support each other, and who doesn’t like high fives at the end of a tough workout!

• Biggest Improvements/struggles with CrossFit? My biggest improvement since I started CF is my strength.  I am stronger now than I ever thought I could be. I love when I see that strength carry over/help me outside of the gym.  Those darn kipping pull-ups that I have been working on for the past two years are my biggest struggle.

• How many days do you train at CrossFit Silver Fox? 4-5 days a week

• What makes your come in and train on days when you don’t want to?   Jen Kirkum…    Jen and I started CrossFit together almost 3 years ago now.  We used to go to the 5am class( which a lot of you know is a tough time to get up and go to the gym, but you have to do what you have to do). We would drive together and chit chat on the way. There was many a morning when I wanted to sleep another 2 hours before I had to get up but I knew that she would be waiting in the school parking lot for me (or maybe not Jen was always running a little late).  I didn’t want to let her down by not showing up.  The bottom line is that on those days when it is tough to get up the motivation on my own to get to CFSF it is really nice to have a friend, workout partner, and swole mate who will hold you accountable.

• What is your approach towards nutrition? Try to keep my sweet tooth under control as much as possible.  My goal is always to eat as healthy as possible but not deprive myself of too much that I crave it.  Everything in moderation.  If you were to look at my grocery cart I definitely shop the outside aisles (produce, meat and dairy) almost exclusively.

• If you could design your own workout…I wouldn’t.  I will leave that up to Jason.  They always say that your mind will give in before your body, so I don’t think that I would challenge myself as much as I should to see results.

• Favorite workout?  Although they are usually super challenging, I love the benchmark workouts.  I love comparing my times or reps and hopefully seeing improvement!

• What is the most challenging part of your CrossFit journey? Not letting my mind get in the way of progress

• Super Power you would want most? None.  I am happy with who I am.

• Any advice for new comers? If you are thinking about it give it a try!  I know that it may be scary at first but everything can be scaled for your ability.  There is a tremendous CrossFit community that is always encouraging you to do the best that you can…no one is ever judging you.

• Favorite activities outside of CrossFit? Spending time with my family, running (I currently am working on a streak of 500 consecutive days of at least a mile every day), hiking, biking, snowmobiling, skiing, basically any outdoor activities

• Name something about yourself that is a little known fact.  My biggest fear is having family and friends not know how much I appreciate them.

• Accomplishments at the gym. PR’s, Weight Loss, etc? I have created new PRs along my CF journey, haven’t lost any weight, but I am way stronger than I ever thought I could be.  The scale no longer dictates to me how I feel because I am stronger and healthier than I ever was before.

• Goals for the remainder of the year? Continue to push myself to be better and stronger!  I would also like to PR in dead-lift, bench press, and back squats at the end of the challenge.

"My CrossFit Journey"--Justin Warren

"My CrossFit Journey"- Justin Warren

You  hear about CrossFit success stories all the time, and you may have even witnessed one yourself.  Maybe you are currently on yours. Either way, take a few minutes to read Justin's story in his own words.  Congratulations Justin! CrossFit Silver Fox is grateful to have you as a member.  Thanks!!

"I have been a member of a lot of gyms, from Gold’s Gym, to Powerhouse Gym, to even Planet Fitness. CrossFit Silver Fox is hands down the best gym I have ever been to. Every day is something new, and never gets boring. Jason is hungry to make his gym and everyone in it succeed. That’s why I chose CrossFit Silver Fox."

CrossFit is the rave right now. You see it everywhere you go, I saw it on TV a few times. I was out of shape and thought I should give this CrossFit a try it looks pretty intense and that’s what I need right now for motivation. I got addicted quick.

 Not only has CrossFit put me in the best shape of my life, It has worked as a stress reliever as well. For one hour out of the day nothing else matters you’re trying to get that new PR or trying to beat that last time you had before.  I can’t even explain how good it makes you feel.

CrossFit looks intimidating especially when you first start, keep with it for at least a month and you will be hooked. You will see a ton of changes.  The soreness never goes away, but it does get better.    Always remember that everyone was new once. The people at CrossFit Silver Fox are great they will help you and push you through. Everyone has to start somewhere; CrossFit Silver Fox is definitely the right place to start.

I always played sports growing up. In high school I played 3 different sports all year round, from football to wrestling to baseball. After school I got into lifting weights I had to do something active. I was the Monday, chest and tris, Tuesday, back and bis, Wednesdays, shoulders and legs, then start over on Thursday. I was really into it I would be in the gym 5 to 6 days a week. It got boring nothing new for around 12 years out of my life. It got to the point where I was forcing myself to go to the gym. So you know how it goes 5 and 6 days at the gym turned into 2 and 4 days then not going at all. Oh ya and of course I never ate right.

 I looked at myself in the mirror at age 32, 5’7 and 247 pounds and told myself “I have to make a change”. That’s when I decided I needed to go back to the gym but I wanted something different so I joined CrossFit. CrossFit changed everything, made me want to eat better, improved my mobility and my form, I did not realize I had been lifting wrong the whole time I been lifting. I feel in love with the gym again. I look forward to getting up in the morning to be at the gym at 5am.

   

 I started seeing changes in my body and my self-confidence. I dropped 22 lbs. within the first few months of starting CrossFit. I was feeling a lot better but I wanted more.  CrossFit Silver Fox put on a 90 day clean eating challenge. I asked myself “ if I eat clean and come to the gym at least 5 days a week how much can I change?” before the 90 day challenge I weighed in at 220 pounds and 25% body fat, for a man that’s considered obese. The first 30 days flew by and I saw great results, I was down to 202 pounds. When you see results like that in 30 days it makes you push even harder.

The next 30 days I felt great my energy levels were amazing, I felt strong again. I could not stay off the scale I was down to 195 lbs.  That was the first time I weighed less than 200 pounds since high school

 The last 30 days I was hungry to see the results, pounds were falling off, but weights in the gym were increasing. I started to see abs, the last time I saw abs on me was in the 10^th grade. It felt great, I could see changes and I could definitely feel changes. When the 90 days came to an end. I weighed in at 191 lbs. and 15 % body fat, so from 90 days before at 25% body fat and 220 lbs, down to 15% body fat, it felt amazing to see those results. I worked my ass off don’t get me wrong, my family would get together for pizza and I would be eating salad, the results were worth it. If it was not for Jason and CrossFit Silver Fox I could have never pushed myself to see the results that I got.  

This is not the end of my journey I still go to class at least 5 days a week and twice on Saturdays, for Olympic lifting. CrossFit Silver Fox has changed my life, whatever goals you have or whatever you want to achieve fitness wise this gym will get you there. Thank you Jason, thank you Jen, thank you CrossFit Silver Fox.

October CrossFitter of the month: Mary Duckworth

CONGRATULATIONS MARY!!!!

This month we congratulate Mary Duckworth for being our member of the month. Mary used to be a 4pm regular, but since retiring she has been a 9:00AM'r.  Mary has been with us since March. She came with Jen (her daughter) for the bring a friend free Saturday we had, and since that day she was hooked.  Mary is a hard worker and if you have worked out with her, she will make you laugh at least once sometime during that hour.  Here is a little more about Mary.

                                                                        Age:  62
                                                                Occupation:  Retired
                                                                  City: Pembroke
                                                      CrossFitting with us since March 2015

What brought you to CrossFit Silver Fox?
Honestly - I tried on a dress I wanted to wear to my nephew's wedding and couldn't get it zipped. Also, Jennifer and Ritchie - they lost so much weight and they kept saying I can do it. 

What keeps you at CrossFit Silver Fox?
The encouragement I get from Jason and Jennifer. 

How many days do you train at CFSF?
3 days a week right now. 

What is your biggest improvement & struggles with CrossFit?
My biggest improvement I think is my box jumps. I began jumping on a single 45lb plate and now I am up to the 12" box. My cardio is something that has also improved a lot. The thing I struggle the most with at the gym is snatch.

What makes you come in and train on days where you don't want to?
I can honestly say I look forward to coming in every day!!!

What is your approach towards nutrition?
I eat a lot of fruit and vegetables and food high in fiber.  Also lean meats.  But I also allow a cheat day.

If you could design your own workout?
I would only jump rope 20 times not 100 each round. I also really like dead-lifts & sit-ups. 

What is the most challenging part of your CrossFit journey?
I would have to say anything overhead.

What superpower would you most like to have?
To be able to run like a speeding bullet (lol) then I could pass Melissa on the same round and not the one behind her!

Any advice for newcomers?
That you can do this at any age.  Maybe not as fast and not as many rounds, but you can set your own pace and get it done.

What do you do when you're not at the gym?
I'm retired. Whatever I want. 

Favorite activity?
My husband and I love the outdoors.  So we do a lot of fishing, hunting and  walking in the woods.  Having campfires by the pond.

A little known fact about yourself?I love to hunt.  I have hunted, Moose, Elk, Caribou, Deer, Bear, Turkey, etc. The bear is laying on my living-room floor!

Accomplishments? 
I have 2 accomplishments that I am proud of - I dropped one size and I gained some of my strength and flexibility back. 

Goals for the remainder of this year?
I would like to lose another 5lbs and would like to master the snatch.

September CrossFitter of the Month: Ken Duge

CONGRATULATIONS KEN DUGE!

This month we congratulate bad ass Ken Duge for being our member of the month. Ken is usually a 4pm regular. Ken has been with us since since March. One thing about Ken is that you will never see him quit! He busts his ass and keeps pushing through.  Here is a little bit more of Ken Duge:

Age:  55
Occupation:  Electric Designer. Anything you see National Grid Electric Lineman doing, I'm the guy who designs their jobs. 
City: Batavia
CrossFitting with us since March 2015

What brought you to CrossFit Silver Fox?

I was looking for a place that would push me harder that I was/am willing to push myself. I wanted to drop some weight & increase my running stamina. 

What keeps you at CrossFit Silver Fox?

It's a good fit for me. Once I'm there, I've committed myself to an hour of being physically pushed in ways that I would NEVER on my own.

How many days do you train at CFSF?

Most weeks it's 3 days. My summer has been pretty busy so occasionally twice. This winter it will be 3 and NO excuses!

What is your biggest improvement & struggles with CrossFit?

My upper body strength leaves much to be desired. I am pretty sure I have issues with my right shoulder that I'm hoping to address & resolve this month. My 5k running time has come down & my longer distance runs have become enjoyable (no really) I've also participated in my first bi-athalon this summer & 2 bike rides of 50 & 60 miles with LOTS of hills. I attribute my ability to successfully participate & complete those activities directly to the strength & confidence I'ave gained from CrossFit Silver Fox. 

What makes you come in and train on days where you don't want to?

Honestly, if you're making the financial commitment, you better get your ass there!

What is your approach towards nutrition?

It's hit and miss. It's improved some, but I enjoy pizza, wings and all things spicy. But when I'm not being bad, I'm being good. 

If you could design your own workout?

Well, the things I actually enjoy doing are squats, dead-lifts, wall-balls, rowing, jump rope, box jumps. So any combo of those would be fine. 

What is the most challenging part of your CrossFit journey?

Again, my lack of upper body strength is always humbling to me.  Hand stand Push-ups, NOT

Pull-ups, NOT, Rope Climbing, NOT, but you know what, I'm not at all discouraged. I'll keep trying. 

Any advice for newcomers?

Be patient with yourself & have realistic expectations. 

What do you do when you're not at the gym?

Some running, biking, a little golfing, volleyball, darts, vacationing, eating & drinking.  You know a variety of things.  Although I think i'm more experienced with the last 3 activities. 

Favorite activity?

Is Mexico an activity???

Super Power you would want?

Grow hair on my head & not my body!

A little known fact about yourself?

I was crazy fit in the late 70's & early 80's

Goals for the remainder of this year?

Just keep going and working through the nagging aches & pains...and keep loving it!

Mike Miller: August's CrossFitter of the Month!

Mike Miller: August's CrossFitter of the Month!

This month we congratulate Mike Miller for being our member of the month.  Mike is a 9am regular but sprinkles a few evenings in each month. Mike has been with us since the new year and is an extremely hard worker in the box.  He comes in and gets things done! He's always going full steam ahead!  Here is a little bit more about Mike.

     

• City: Batavia

• Age: 43

• Profession: Systems Engineer

• When you're not at the gym, what are you doing?  Work, spend time with family

• What brought you to CFSF?  Needed something different

•  What keeps you at CrossFit Silver Fox? : People and drive to improve
•  Biggest Improvements/struggles with CrossFit? : Back Squats / Double Unders
• How many days do you train at CrossFit Silver Fox?  3
• What makes your come in and train on days when you don’t want to? : Goals
• If you could design your own workout : AD (1min), 20 Push ups (1min), 25 free standing squats (1min), 10 Handstand push-ups (1min),  10 pullups (1min).  5 rounds
• Favorite lift? : Bench press 
• What is the most challenging part of your CrossFit journey? : Dealing with Knee issues.
• Super Power you would want most? : None
• Any advice for new comers? : Soreness is normal. 
• Favorite activities outside of CrossFit? : Run, golf and kids sports.
• Name something about yourself that is a little known fact. : I enjoy sports cars. 
• Accomplishments at the gym. PR’s, Weight Loss, etc?  : Many
• Goals for the remainder of the year? : 5 consecutive bar muscle ups, 30 consecutive double-unders

  IF YOU SEE MIKE IN THE GYM, PLEASE CONGRATULATE HIM!!!!! HE'S AMAZING!

FOOD!

Hey everyone! Jen here!

It has been too long since I've blogged, so here we go!

The other day I enjoyed an amazing lunch at Melissa's house, and have to share the delicious, simple, easy, clean recipe!

Buffalo Chicken Quinoa

Ingredients:

2 chicken breasts

1 cup quinoa

2-3 stalks of celery

hand full of carrots

1 cup of  your favorite wing sauce 

crumbled blue cheese

Directions:

(I doubled this recipe to last for the week,)

Cook the chicken breast.  I put the chicken in the crock-pot on high for 2 hours (went to the gym) came home and shredded it.

Heat up the wing sauce, pour 1/4 over the chicken and mix until coated.

Boil the quinoa following the directions on the package.

Add to the chicken.

Dice carrots and celery, saute for about 5 mins in a pan or until desired tenderness.

Add to the quinoa and chicken.

Pour the remaining wing sauce over the bowl and mix!

Serve with a sprinkle of crumbled blue cheese and enjoy!!

This is a very simple and quick meal to throw together! It is full of flavor and holds up well for the week, if it lasts that long! 

A very special thank you to Melissa Domoy for finding this recipe!! 

Do you have a great recipe you know everyone will love? Send them to me! I would love to try them and share them!

Thanks everyone! Keep training hard and eating right! 

Also every time I say quinoa this video is all I think of......"What's a legume?" (at 3:25)  Enjoy haha

We are what we repeatedly do. Excellence, therefore, is not  an act, but a habit.

Michele Davis: CrossFitter of the Month! July 2015

                            CrossFitter Of The Month: July 2015

               Congratulations Michele!!!!

Michele has been with us since the beginning. 

She is an extremely dedicated member of CrossFit Silver Fox! She has busted her ass from day one and it has really shown.  When you see Michele, tell her congratulations! 

Here is a little bit about Michele.

• When did you start this thing called CrossFit?

I started in the beginning of October...

• What do you do when you’re not here? Your profession?

I work at Pioneer Credit, sitting in a chair for 8 hours a day ;)

• What brought your to CrossFit Silver Fox?

Amanda saw the article in the paper and had asked me if I wanted to try it.. and I said sure why not... and here I am 9 months later :)

• What keeps you at CrossFit Silver Fox?

For me it has become as much as a routine as anything else in my life.. It's almost weird when I have to miss a day which is very rare.. I plan everything I do around gym class just do I don't have to miss it. I love all the new people I have met throughout these last 9 months, we have had lots of laughs and lots of funny stories. Jason also knows what he is doing and knows what I can and can not do.. When the weight is heavy and I think I can't lift it he is  there saying "oh just lift it" and I end up doing it and surprise myself that I did it..  And he is very patient with me as well.. Couldn't ask for a better trainer...And gym class just wouldn't be the same without me either. hahaha

• Biggest Improvements/struggles with Crossfit?

Well my biggest improvement would have to be just about everything.. From where I was 9 months ago to where I am today everything has improved overall. well except my counting.. I struggle counting sets and reps and rounds.. and I always end up doing extra.. I still struggle with running it is not my favorite never has been and pull ups kill my hands...

• How many days do you train at CrossFit Silver Fox?

I am at gym class 5 days a week Mon-Fri..

• What makes your come in and train on days when you don’t want to?

There have been many days when I don't want to come at all and I just don't want to work out, and sitting on the couch or laying in bed seems like a much better option.  But I know when I am finished I will feel so much better and I tell myself it was worth it to come. And when I am done with the workout it makes me not only physically feel better but I mentally feel better too. Also having my gym friend Amanda helps to, when I don't want to go she is there saying "come on get dressed and lets go" which I am grateful for because when I don't feel like coming I probably wouldn't... And you don't improve at all by sitting on the couch watching the TV either..

• What is your approach towards nutrition?

Well I love food I think that is a given for just about anyone. I try to eat as healthy as possible, no junk food, and just to be conscious of what I eat. 

• If you could design your own workout?

If I could design my own workout it would be hang cleans, sit-ups and handstands and climbing the rope..

• What is the most challenging part of your CrossFit journey?

The most challenging part of my journey is thinking that the "weight" will just fall off.. I'm used to the scale moving and I have to understand that with what we do the scale doesn't move a whole lot real quick.. Muscle weighs more than fat and I have to remind myself of that.. So getting on the scale and seeing it not "move" is hard for me..

• Super Power you would want most?

To have super powers like She-Ra (He-mans sister)... I just like her..

• Any advice for new comers?

Don't give up, I know every cliché  but its a true statement. You might not be able to walk for the first few weeks I know I couldn't ,but it is 100% worth it in the end. 

• Favorite activities outside of CrossFit?

Sleeping, I can never ever get enough of it ever...

• Name something about yourself that is a little known fact.

When I have a few minutes to actually sit down and I'm not binge watching TV  to catch up on all my shows.. I like to play video games..

• Accomplishments at the gym. PR’s, Weight Loss, etc?

I didn't know what to expect when I started here, but I have worked really hard and have had a few PR's here and there.. and was really stoked when I was able to climb the rope.. I tried in like feb I think or earlier and I couldn't even hang there and when we tried it a few weeks ago I was able to do it.. Never in a million years thought that would ever be possible.. 

• Goals for the remainder of the year?     To lift heavier weight and not just stick to what feels comfortable and is easy..