The CrossFit Silver Fox Journey of Ralph Esten

Ralph Esten’s CrossFit Journey-by Ritchie Kirkum

Part 1: The Beginning

                “I am 36 years old and on September 23, 2011, at the age of 31, I was diagnosed with glioblastoma multiforme, which is an aggressive cancerous brain tumor," Ralph told me today.  Ralph was given 8 to 15 months to live with treatment. Without treatment, much less.   This moment was obviously a life-changing moment.  I remember this time. I had known Ralph since High School and we played football together. He worked at Santino’s Pizzeria in Oakfield. Everyone knew Raphie! He was the life of the party, a nice guy and a lot of fun.  This couldn’t be happening to him.  Ralph is married to my cousin Michelle (engaged at that time) so he’s family. It shook our close-knit family to the core and clearly his own family too.  Ralph made the decision to have treatments.  He had brain surgery, 33 radiation treatments, 2 different kinds of chemotherapy and countless MRIs.  Ralph also suffered a stroke during month 23 of chemo and couldn’t move much of his right side.  “My wife worked and I spend most of my days with not much to do besides eat and watch T.V., "Ralph said. The fallout from all of the treatments left him unable to return to work.   

                Ralph had to say this, “I watched how CrossFit changed the lives of Ritchie & Jen Kirkum. I asked Michelle to ask them if it was something I could try. It seriously was the best thing I have even done for myself. I have a reason to feel good about myself.  I felt like if I could fight cancer, I can accomplish anything.  My workouts are scaled and changed to fit my needs.  My right side is still not as strong as my left, due to the stroke I suffered, but I am getting stronger every day.  My wife and I have changed our eating habits and we both are leaning on one another.”

                When Ralph started at CrossFit Silver Fox on August 9^th, he was 309 lbs. As of today, only 1 month in, he has lost 30lbs and weighs 279 lbs.  He told me about so many diets in the past that he has tried and failed on…countless times. “Jason and Jen are fantastic trainers” Ralph said. “They are always right there keeping an eye on me.  They always come up with so many different workout options for me.  Sometimes my brain will not allow me to perform certain movements and they help change the movement so that I can still do a variation of it, and still get a great workout.”

                Ralph’s main goal is to get down to 225 lbs. This is just the beginning.  He can do it. He has overcome so much in such a short period of time, who’s counting him out?  Not me, and neither should you.  We’ll be checking back in with Ralph in a few months to track his progress.  Congrats Ralph on a great beginning!!  

 Here is a little bit more about Ralph

1.       Why are you doing this? To get in shape! I was tired of sitting around doing nothing.

2.       What were your previous diet attempts? Atkins, some low fat.

3.       What makes this time different?  Results were fast with CrossFit, so it kept me on track!

4.       What was your light bulb moment that pushed you to lose weight? When I was over 300 lbs

5.       How much did you lose so far? How long did it take?  30lbs in 30 days

6.       What do you think hitting goal will be like?  Tremendous accomplishment

7.       Are you more energetic? Yes! Definitely!

8.       What is your biggest accomplishment so far?  I couldn’t jump with both feet and before CrossFit 

Silver Fox, I couldn’t squat down without falling over.  Now I can do both!!!

9.       What is the hardest park for you? Struggles? Social gatherings are tough with temptations to eat bad. 

High Quality Everything

  

Why choose CrossFit Silver Fox?  There are many reasons why CFSF is the premier fitness establishment in our area. CrossFit Silver Fox is designed to promote health and prevent injury.  If you're looking for a place to work out that has all workouts laid out in a program designed based on your goals and aspirations, this is it!  You will not have to worry about thinking of what workouts you will do each day or spending too much time in the gym, our classes flow very well and are done within 60 minutes.  60 minutes and you are in and out with a great work out, ready to get back to your life without having the gym be a chore. Quality isn't always quantity, so if you think 60 minutes is not enough, come try it...I defy you to find a better workout.  Our gym is a place where you can truly get away from the every day grind and have fun with people who are looking to improve health, fitness, strength  and have a great time.

We do have a lot of fun at the gym, but at the same time, you're here for a reason. We take our workouts seriously too.  We have timed efficient workouts and are able to customize workouts to anyone of any fitness ability, age, and physical limitation. We have teens who are in sports, to teens who just want to do something active. We have grandparents & retirees who are looking to stay/get healthy and enjoy their golden years. From Fire Fighters, EMT Personnel, Police Officers, to HR reps, nurses, factory workers...everyone is represented at CrossFit Silver Fox.  

FOCUSED ON QUALITY, SAFETY & TECHNIQUE

At CrossFit Silver Fox, we make a point, and take pride on focusing on proper movement mechanics and technique.  We make sure that going into each workout, you understand what you're doing, how to do it, and why you're doing it.  It's not just about getting the lift done with the best weight and time.  We'd rather you do a perfect lift with a PVC pipe than a bad-form personal best lift.  We start out with NO WEIGHT when teaching you these movements.  This is to keep you safe!  CrossFit & Olympic Lifting are extremely safe as long as you are coached correctly.  

In each class, we go over the technique of the lifts prior to the workout beginning. This will help the coaches asses where you're at, and to aid you in the amount of weight you should be using. Again, proper movement and technique keeps you strong and safe. As you can see below, PVC pipe, before the weights. What you'll also see is the progression of the movements. 

COACHING, COACHING, COACHING!

When choosing a CrossFit Box, this is where you should start first.  CrossFit Silver Fox has 2 amazing coaches.  First and foremost is Owner & Head Trainer Jason Harasimowicz.  Jason has been training for 4 years now.  Jason has a CrossFit L1 Certification. He is a USAW Level 1 Sports Performance Coach, and ISSA personal trainer and a degree in Fitness & Recreation Management. Jason has competed in numerous CrossFit Competitions, placing first among RX competitors at times, and placing in the top 5 in team competitions. He has and currently competes in Olympic Weightlifting where he is excelling.  You will not find a more technically sound coach, CrossFiter or lifter in our area. With Jason, you will be doing it with proper form!  

Jason is a lifelong resident of the of Batavia. 

 

Our 2nd trainer on hand is Jennifer Kirkum.  Jen has been training people for about 2 years now. She has been doing CrossFit for 4 years.  Jen has a degree in Fitness & Recreation Management and is CrossFit L1 Certified. She is First Aid, CPR and American Red Cross AED Certified.  She is currently studying to take her ACE Certification in the new year. Jen has also competed in CrossFit competitions for a few years now, and recently, a modified team with Jason, Jen, and two other CFSF members took 3rd place in The Catalyst Games in Rochester.  Jen is very high energy and also very particular in her coaching. Along with Jason, she gives you her best, and expects your best in return.  

 In conclusion, if you want to get healthy, stay healthy, tone up, lose weight, gain weight through muscle, compete all while having a great time.  CrossFit Silver Fox IS the place to go.  It's the best quality gym in our area and we are RESULTS DRIVEN.

CrossFit Silver Fox is the ONLY CrossFit Affiliate in Genesee, Orleans, Livingston & Wyoming County. Our 4,000 sq ft facility is located in The Harvester Building across from the historic Batavia Cemetery.  The gym is equipped with top of the line equipment from Rogue & Hammerhead Fitness to name a few. We have enough equipment for all. From Rowers and SkiErgs to Wall Balls and Kettlebells....we have it all!

 At CrossFit Silver Fox, our two trainers help everyone from all walks of life get in shape and feel better.  Athletes, moms, dads, grandmas, grandpas, desk jockeys, students, firemen, law enforcement, military...EVERYONE can be found here at CrossFit Silver Fox. We are a tight knit community of like minded individuals who come together to accomplish our fitness goals. Our members know each other's names, kid's names, root for each other in the workouts and in life. We socialize outside the gym and CFSF has created many friendships that will last a lifetime!  

August's CrossFitter of the Month is Barb Koert!

                  Congratulations to Barb Koert for being our 

                          CrossFitter of the Month for August 2016. 

Every month we like to recognize a member of CrossFit Silver Fox is great role model in our growing community. This month we recognize Barb Koert.  Barb shows a strong commitment to the gym and is one of our EARLY BIRDS. Barb works hard in the gym never gives up. She is a great member of CFSF and is a pleasure to have as a member of our CrossFit community.

•        Age: 53
•       Occupation: LMHC-P Chemical Dependancy Counselor

•       City:   Batavia
•       When did you start CrossFit? September 2015
•       What do you do when you’re not here? Work, take care of my girls.
•       What brought your to CrossFit Silver Fox? I was feeling weak and exhausted all the time. I was also having severe anxiety problems.
•       What keeps you at CrossFit Silver Fox? My level of fitness is higher than it has been in years and I feel so much better.
•       Now that you're hear, what was your biggest misconception? The body building aspect as I wanted fitness over bulk.
•       Biggest Improvements/struggles with CrossFit? My biggest struggles were definitely the stamina to get through a workout without feling like I had to stop at Emergency Care on the way home.  I feel confident about finishing workouts most days now.
•       How many days do you train at CrossFit Silver Fox? I currentl work out 3 days a week.
•       What makes your come in and train on days when you don’t want to? My anxiety level is so much better on the days I do the workouts. There are days I hate myself at 5 am but I love myself at 6am when I did this! I always feel better after I work out.
•       What is your approach towards nutrition? My nutrition is something I constantly am working on. I try to increase my protein on workout days. I have a bad habit of skipping dinner when I'm tired and my next morning workout I feel weak.
•         Favorite workout? I love the workouts where we hit little of everything.  My butt and legs are getting where I want them, but my abs and waist are going slower. Sometimes I feel my abs are neglected coming the Monday, Wednesday,and Friday week.
•         What is the most challenging part of your CrossFit journey? Going in the winter when I have to find my car under snow at4:45am. I am not a good runner, but I am better than I was. My strength has improved, but I feel like a wimp compared to my fellow workout people.
•       Super Power you would want most? I want to fly.
•        Any advice for new comers? Don't quit until you really try this and it takes a few months at the very least.
•        Favorite activities outside of CrossFit? Walking in the woods and horseback riding.
•         Name something about yourself that is a little known fact. I was a senic and lighting designer for theatre.
•        Accomplishments at the gym. PR’s, Weight Loss, etc? I have actually gained weight but I am so much stronger and no longer feel I can be taken out by a stiff wind.
• Goals for the remainder of the year? To continue to firm up around my core and continue to get stronger. My company may ask me to do the corporate challenge next year.
•        Who inspires you? All of those strong women I workout with. I can't believe how much weight they can lift !!!!! I also think it's great how Jason and everyone is so supportive in the workout. 

July's CrossFitter of the Month is Roger Hume!

                  Congratulations to Roger Hume for being our 

                          CrossFitter of the Month for July 2016. 

Every month we like to recognize a member of CrossFit Silver Fox is great role model in our growing community. This month we congratulate Roger Hume.  Roger has the work ethic that we deem to be most important in making CrossFit Silver Fox such a special place. Roger shows a strong commitment to the gym and is one of our EARLY BIRDS. Roger works hard in the gym and instills that in his daughters as they are members of CrossFit Silver Fox as well. He is a great member of CFSF and is always positive!!! Congrats Roger. .

•   Age: I will be 53 on July 26^th

•   Occupation: PC/Infrastructure Manager at Oxbo                                               International.  I maintain their PCs, Servers, and Network at the Byron                Facility and their Sales and Service Location across the USA.  I work part-    time at the Genesee YMCA coordinating their Indoor Soccer program,  Challenger Program, and PC Network.  I am the Batavia Girls Varsity Soccer Coach and program coordinator.

       ·       City:   Batavia

       ·       When did you start CrossFit? July of 2015

       ·       What do you do when you’re not here?  Spend what time I have at home with my wife (Mary), three daughters (Cady, Jenna, and Abbey) and our dog (Zoey).  I enjoy instructing, coaching, and watching soccer probably way more hours than I should.  When I decide to be done with soccer I am going to have to find a hobby and keeping fit maybe that hobby.  I have been running, playing basketball, an/or lifting weights for the last 40 years, CrossFit has been a nice change of pace and I hope I can continue to do it for many more years.  Thank You Jason for given me this opportunity.

·       What brought your to CrossFit Silver Fox?  I was looking for a place for my daughter Abbey to work out before she went off to SUNY Cortland to play soccer.  Anthony Beckman was the person that introduced us to Jason and our first Saturday workout, Thank You Anthony.

·       What keeps you at CrossFit Silver Fox?  The workouts, the people, and atmosphere.

·       Now that you're hear, what was your biggest misconception?  That if I couldn’t do everything (like pull-ups) that I couldn’t do cross-fit.  I found out that Jason has options/alternatives for those that can’t do all the activities, which is great.

·       Biggest Improvements/struggles with CrossFit?  I still struggle with the jump and shrug for cleans and snatch.  These workouts over the last two months have helped me and I hope I am getting better.

·       How many days do you train at CrossFit Silver Fox?  I try to do 4-5 workouts and I like to make Saturday’s those are tough workouts. 

·       What makes your come in and train on days when you don’t want to?  For me at my age it is how sore I am if too sore I take the day off.  Guilt makes me go I don’t like to miss.

·       What is your approach towards nutrition?  I try to eat a good breakfast, good lunch, and a healthy dinner.  I keep on track during the week but the weekends are tough.  Plus I enjoy Diet Pepsi so I probably drink too much pop. 

·         Favorite workout?  Most Saturday’s, I like Presses, Wall Balls, and V-ups with Wall Ball.  I do enjoy benching.

·         What is the most challenging part of your CrossFit journey?  Probably remembering that I am not in my twenty’s or thirty’s and that doing a little less weight at times will be ok.  I want to do this for long time.

·        Any advice for new comers?  Ask questions, do what you can, come on Saturday, and don’t give up.

·        Favorite activities outside of CrossFit?  Doing anything with my entire family (everyone is always going), Hiking and camping in Wanakena, NY when I get a chance, Hunting with my brother, and anything soccer. 

·        Goals for the remainder of the year?  Just to continue and try to make it to the gym 5-6 times a week.

·        Who inspires you?  My parents, they were always there for me and I hope I can do the same for my kids.

June's CrossFitter of the Month! Jeff Whitcombe!

                        Congratulations to Jeff Whitcombe for being our 

                             CrossFitter of the Month for June, 2016. 

Every month we like to recognize a member of CrossFit Silver Fox that is great role model in our growing community. This month we congratulate Jeff Whitcombe. Daily, Jeff will embody traits that we deem to be most important in making CrossFit Silver Fox such a special place. Jeff shows a strong commitment to the gym. Whatever schedule he is working, he makes time for the gym.  Jeff hits either an early morning WOD or Jen's 9am class. He helps make others around him better and is a lot of fun in the gym. Jeff is one of the nicest guys you'll ever meet. He is a great member of CFSF and is always positive!!! Congrats Jeff!!!

Name:  Jeff Whitcombe

 Age: 41 

Occupation: Fire Lieutenant, City of Batavia Fire Department

City:   Batavia

       

•       When did you start CrossFit? October 2014, "Real" CrossFit March 2015

•       What do you do when you’re not here? Spend time with my family, work around the house       and coach my kids in hockey and soccer. 

•       What brought your to CrossFit Silver Fox? I have always been active but most recently I           was a member at a cross training gym that I felt wasn’t making me better. In fact it wasn’t doing anything for me. There was no instruction on Olympic lifts and the workouts were not very challenging. I came in for a workout and became a member of CrossFit Silver Fox the next day.

•       What keeps you at CrossFit Silver Fox? I really enjoy the workouts and look forward to going daily. The workouts are always different and can be as challenging as you make it. Also, recently the trainers have been really focusing on technique for movements and Olympic lifts. I believe i have become more efficient and technically better in the short time with this focus. I do not want to miss the training of these movement focuses. It is weird, it kinda becomes a sickness. Always wondering what tomorrows workout will be. I feel I gotta show up just to see. 

    

•  Now that you're hear, what was your biggest misconception? I cannot believe how supportive all the members are to each other. I have been a member of other gyms but at CFSF there is a community of support. I think its because we are all having the same struggle during the workouts.

•       Biggest Improvements/struggles with CrossFit? increased strength and aerobic capacity/ double unders!!!

•       How many days do you train at CrossFit Silver Fox? 5 days/week

• What makes your come in and train on days when you don’t want to?    I know if I show up I will walk out of there an hour later feeling better.

• What is your approach towards nutrition?  At first I lost 15 pounds and I thought I could just eat and drink the same way I always have and hit my weight loss goals because I was doing CrossFit and was seeing results. The reality is you cannot out train a bad diet. I plateued and tried to tweak my eating on my own through cutting this out or that out but none of that was working. I talked to Jason and he said he can help me with the nutrition. He provided me with a template for eating with food lists, when to eat and how much. I now meal prep for the week and it is working. I have lost 8 pounds in 3 weeks since starting the plan and the plateau is in the rear-view.

• Favorite workout? Cleans and Rowing         

• What is the most challenging part of your CrossFit journey?  Double unders! I practice them and can hit one here and there but can’t hit them with any consistency. It just frustrating! i will continue to practice and eventually they will happen.

• Super Power you would want most? Flying like Superman

•   Any advice for new comers? Stick with it. You will be sore at first but that goes away (not totally). It will only get easier if you allow it to. That’s what great about CrossFit, it can be as challenging as you want it to be for your goals.

•        Favorite activities outside of CrossFit? Coaching my kids in hockey and soccer, playing golf, going to the movies and working around my house.

•  Name something about yourself that is a little known fact. I went to college in Kentucky and lived above a fire station.

•  Accomplishments at the gym. PR’s, Weight Loss, etc? I believe my greatest accomplishment at the gym is becoming a better, well rounded athlete. 

•  Goals for the remainder of the year? Loose 8 more pounds to be under 200 pounds for the first time in a very, very long time.

•     Who inspires you? My wife. She is my best friend and makes me a better person.

May 2016 CrossFitters of the Month!!! T.J. & Meg Woodward!

May 2016's CrossFitter(s) of the Month.

CONGRATULATIONS T.J. & Meg Woodward

Every month we like to recognize a member or members of CrossFit Silver Fox that are great role models of our growing community. This month we have two!  T.J. & Meg Woodward!!! Both Meg & T.J. embody traits that we deem to be most important in making CrossFit Silver Fox such a special place. Meg shows a strong commitment to the gym by waking up so damn early and hitting the 5am class!  She helps make others around her better and is a lot of fun in the gym...even that early. T.J. is an afternoon CrossFitter and has shown incredible changes and progress since he has been there!  He is a great member of CFSF and is always positive!!! Congrats T.J. & Meg!

Here is more about T.J. 

·        Age: 36

·        Occupation: Funeral Director

·        City:   Batavia

·        When did you start CrossFit? July of 2015

·        What do you do when you’re not here? If I’m not working I’m normally home trying to spend as much time as I can with the family. Outside of that I’m probably hunting or at the golf course.

·        What brought you to CrossFit Silver Fox? My sister had been pushing me to get into it because she had and continues to do CrossFit in Atlanta. She knows that I needed something to motivate me and get back into shape. I chose Silver Fox after some research, finding out who owned it and realizing that it’s the only affiliated box in our area.

·        What keeps you at CrossFit Silver Fox? The first thing would be the gains and changes that I have seen in myself. Secondly you don’t have to motivate yourself, you just have to show up and be prepared to work. Athletics have always been a big part of my life and having great coaches like Jason and Jen makes doing the workouts seem like practice.

·        Now that you're here, what was your biggest misconception? That CrossFit causes injuries. I think a lot of the injuries caused at CrossFit just like any other gym are either caused by your ego or bad technique. If you don’t try to do too much weight right off the bat and Jason/Jen will make sure you have good technique you can avoid injuries for the most part in my opinion.

·        Biggest Improvements/struggles with CrossFit? My biggest improvement has been stamina, I really struggled to breathe when I first started. A lot of the cardio was overwhelming, it’s still a struggle but I have gotten a lot better.

·        How many days do you train at CrossFit Silver Fox? I always shoot for 4, occasionally because of work it’s only 3. Rarely if I get the chance I will do 5.

 

·        What makes your come in and train on days when you don’t want to? Seeing the changes in my body, energy level, physical feeling in general. Today is a perfect example, Saturday workout and I was very tired waking up at 6:20 but I’m so glad that I did it. I feel great now.

 

·        What is your approach towards nutrition? Lean meats, fruit, veggies, little whole grain and no sugar. 110oz’s of water a day, one cheat meal a week. That was my approach for the clean eating challenge and I’m doing my best to stick with it.

·          Favorite workout? I don’t really have one. I prefer the lifting to the cardio but my body needs the cardio more. I do like partner workouts though, it makes you work harder because you don’t want to let them down.

 

·          What is the most challenging part of your CrossFit journey? The eating and stretching. A lot of people immediately think it’s a diet. I’m trying to change my eating habits for life, not just for a few months or a year. I also need to spend more time stretching, I’m not 21 anymore.

 

·        Super Power you would want most? First thought is mind reading but I’m not so sure I’d want to know what everyone is thinking all the time so I choose flying.

 ·         Any advice for new comers? You have to get through the first month. It’s hard, very hard but if you can get through the first month you can do anything CrossFit throws at you. Give it a legit chance too, a lot of people that stop coming make a million excuses for themselves…Don’t be one of those people.

 ·         Favorite activities outside of CrossFit? Hunting and golfing. Obviously besides being with my family my favorite place to be is in a tree stand with a bow in early November.

·          Name something about yourself that is a little known fact. I shot a one eyed Opossum.

·         Accomplishments at the gym. PR’s, Weight Loss, etc? Since starting CrossFit I’ve lost 31 lbs. while adding muscle. Something else I’m very proud of is being able to do a few strict pull-ups, I couldn’t do one when I got here and it wasn’t even close.

·         Goals for the remainder of the year? Ideally I want to continue to lower my body fat %. That’s been my biggest goal and will continue to be.

·         Who inspires you? My wife, she works tirelessly at school and then comes home and takes care of the house and the kids. I am far from perfect but she has and continues to inspire me and make me a better man.

Here is a little about Meg!

• Age: 33
•  Occupation: First Grade Teacher

•  City:   Batavia
•       When did you start CrossFit?    July of 2015
•       What do you do when you’re not here? I do laundry, cook dinner, make school lunches, write lesson plans, do the dishes ,...oh-  and enjoy time with my family and friends! 
•       What brought you to CrossFit Silver Fox? T.J joined and enjoyed it so much that I had to check it out! 
•       What keeps you at CrossFit Silver Fox? There are so many reasons. The coaches are encouraging and knowledgeable, the people are kind, and I like that the workouts are challenging. 
•       Now that you're here, what was your biggest misconception? I didn't think I would be able to do the workouts or keep up. 
•       Biggest Improvements/struggles with CrossFit? I think my biggest improvement would be my strength. That happens to still be my struggle.  I'm always trying to be stronger. 
•       How many days do you train at CrossFit Silver Fox? 3 or 4
•       What makes you come in and train on days when you don’t want to? My workout buddy Stefanie Clark ! 
•       What is your approach towards nutrition? After completing the clean - eating challenge I've realized even more than ever, the importance of " you are what you eat". I try to choose the more natural/ healthy option. 
•         Favorite workout? I like any workout with running or an AMRAP. 
•         What is the most challenging part of your CrossFit journey? Mind over matter. Most of the time I just need to stop thinking and pick up the bar. 
•       Super Power you would want most? Time Travel - is that a super power? 
•        Any advice for new comers? Stick with it and don't give up! 
•        Favorite activities outside of CrossFit? Going to the park with my kids, going to the movies 
•         Name something about yourself that is a little known fact. I played violin in the Genesee Symphony Orchestra. 
•        Accomplishments at the gym. PR’s, Weight Loss, etc? I recently did some double - unders for the first time. 
•        Goals for the remainder of the year? Keep making improvements and try to go more often. 
•        Who inspires you? My husband T.J and all of the other people at Silver Fox! We all have families, commitments, jobs etc., but we choose to come in and work out for that hour with the coaches who continually cheer us on and challenge us.