CrossFitter of the Month: October 2017

Congratulations to Sandra Lloyd for being our CrossFitter of the month for October. Sandy is a very driven woman. She is hard working and a pleasure to have at CrossFit Silver Fox. She has seen tremendous results in her time at CFSF and we couldn’t be more proud of her.



·              

·        

 ·        Age: 37

·        Occupation: accounting

·        City:   Corfu NY            

·        When did you start CrossFit? Feb 2017 (I think)

·        What do you do when you’re not here? When I am not working out I am working or home with kids. Running around. Nothing that is to thrilling.

·        What brought your to CrossFit Silver Fox? A girl started doing crossfit training and it sounded like fun. Then I saw that Sara and Michelle did it in Batavia and it made me want to join up and try it. 

·        What keeps you at CrossFit Silver Fox?Great stress relief for me. And lets face I love the muscles and feeling great about myself.

·        Now that you're hear, what was your biggest misconception?

·        Biggest Improvements/struggles with CrossFit? My biggest improvements are I can use a real bar now!!! And adding weights on.  My biggest struggles are balance, burpees.

·        How many days do you train at CrossFit Silver Fox? I only train 3 days (Monday, Wednesday and Saturday) a week. Would love to do more but at this time I just don’t have the time in the day to do it. 

·        What makes your come in and train on days when you don’t want to? What makes in go train even on days I don’t want is that I know I will always feel better once I work out. And If I want results I have to put in time in. 

·        What is your approach towards nutrition? My approach towards nutrition is I eat what I want just not as much as I did before. I have learned to be good 80% of the time and bad 20% of the time. If I gave up everything I loved I would run back to it one day and that would not be good. No one can be good 100% of the time. Everyone needs a little cheat day.

·          Favorite workout? None of them. J I like workouts that challenges me.

·          What is the most challenging part of your CrossFit journey? One of the most challenging parts of crossfit is really all of it for me. I have lower back problems so this whole journey has been a trial and error for me. If it hurts scale back and ask for help from one of the trainers. But thanks to Jen and Jason my back has never been better. Yeah it hurts now and then but nothing like it before.

·        Super Power you would want most?The super power that I would most want is super speed. I have a lot to do in a short amount of time. It would be nice to have super speed to get things done.

·         Any advice for new comers? My advice for new comers is… This class is hard at first but it will get better. Take your time do things at your own speed. You don’t need to keep up with anyone but yourself. Be proud of what you complete. And NEVER GIVE UP!!

·         Favorite activities outside of CrossFit?My favorite activities outside of crossfit is playing with my two boys (3 Bryce and 6 Brody). This keep me on my toes and very busy. I try to workout with them but I end up doing all the work. Spending time with family and friends. Lets face it I don’t have a life outside of work, crossfit, and my kids.

·          Name something about yourself that is a little known fact. I am not sure about this.

·         Accomplishments at the gym. PR’s, Weight Loss, etc? Jen has my numbers marked down. And weight loss you can use the numbers I posted. If you need me to send them I can

·         Goals for the remainder of the year?My goals for the rest of this year is to just continue this journey I am on to make myself happy.

·         Who inspires you? Who inspires me I would have to say my mother.

September 2017's CrossFitter of The Month: Michelle Kopper

MICHELLE KOPPER: CROSSFITTER OF THE MONTH: SEPTEMBER 2017

The trainers & staff at CrossFit Silver Fox would like to recognize Michelle Kopper as our CrossFitter of the month for September, 2017.  Michelle came to CrossFit Silver Fox in December of last year looking for a change.  We are thrilled to have her at the gym  Michelle is a quiet one, but is a pleasure to have in class. She works hard and is never afraid to try anything. That, along with her great work ethic, and her cool shirts, has earned her CrossFitter of the Month.  Here is a little bit more about Michelle.

•       Age:
  28
•       Occupation:
  Auditor

•       City:  
  Corfu, NY
•       When did you start CrossFit?
  January 2017
•       What do you do when you’re not here? 
  Spend time with my husband and three dogs.
•       What brought you to CrossFit Silver Fox?
  My aunt and friend convinced me to try a free Saturday class in December 2016. We all signed up for on ramp starting in January.
•       What keeps you at CrossFit Silver Fox?
  The structure and environment. I have tried many different forms of exercise in the past from going to the gym, strict workout programs, and working out at home. I ended up quitting all of them after a short period of time because I didn’t have anyone pushing me to do it or I didn’t know what to do on my own. I really like that I can show up at Crossfit Silver Fox and have someone telling me exactly what to do and explaining/showing how to do it. The trainers are very encouraging and everyone there is super supportive and they all make you feel welcome.
  
•       Now that you're here, what was your biggest misconception?
  That you need to know what you are doing before you get started. I had no clue how to do anything when I first started and am still learning things along the way but no one makes you feel dumb for not knowing because everyone has been in your shoes. The on-ramp program is great because you learn everything in a group of other beginners before you get thrown into regular classes.
•       Biggest Improvements/struggles with CrossFit?
  I would say everything I am doing now is a huge improvement from where I started. I feel much more confident in my movements and in what I am doing in general. My biggest struggle would be increasing my endurance. Since I was very out of shape when I started I am still working up my endurance when doing cardio workouts.
•       How many days do you train at CrossFit Silver Fox?
  5 days a week sometimes 6
•       What makes your come in and train on days when you don’t want to?
  I travel often with my job and have to miss a week here or there so I know what it feels like when you miss some workouts and how it can impede your progress so I really work at not missing a day unless I absolutely have to. I try and stay focused on my goals and remind myself that I will never regret a workout but I will regret not reaching my goals.
  
•       What is your approach towards nutrition?
  I started using Advocare supplements and products 2 years ago and have been using them ever since along with a diet high in protein, veggies and fruit and some complex carbs. I definitely still have bad days and can get off track with my nutrition so I am really working on trying to keep an 80/20 balance.
•         Favorite workout?
  Any that I can complete within the time cap or I can do the RX. (and doesn’t involve the airdyne)
•         What is the most challenging part of your CrossFit journey?
  Staying out of my own head and comparing myself to others.
•       Super Power you would want most?
  Either time travel or freezing time because I am always late
  
•        Any advice for new comers?
  Don’t be intimidated and just try it because you will most likely be hooked.
•        Favorite activities outside of CrossFit?
  Playing with my dogs, hanging out with my husband / friends, shopping, most outdoor activities, eating and Netflix.
•         Name something about yourself that is a little known fact.
  I deer hunt.
•        Accomplishments at the gym. PR’s, Weight Loss, etc?
  I survived the summer open!
  In the past month I have PR’ed my deadlift (185), clean (95), and Jerk (90) nothing to write home about but a huge improvement from the training bar and 5 lb weights. I can also finally do a few double unders. I now have more muscle tone that I ever have and I am actually a consistent heavier weight than I was before due to muscle gain but I have lost inches and now focus more on my abilities and healthy eating than the scale.
•        Goals for the remainder of the year?
  I have been saying all summer my goal for the year is to have visible abs by Christmas and to be able to do a strict pull up and toes to bar. I would also like to
•        Who inspires you?
  My aunt who is usually working out right beside me that I often struggle to keep up with and all of the members of the gym who have kids, full time jobs and other commitments and still manage to make it to the gym regularly.

August 2017 CrossFitter of The Month

August 2017 CrossFitter of The Month

So what exactly makes up the CrossFitter of the Month? It’s not that this person is able to Rx every workout, lift the most weight or do every movement with perfect form. What makes our CrossFitter of the Month is that every time they come to the gym, they try their hardest, give the workout their all, and then some. In this case, they go above and beyond by spending extra time to work on specific skills, attend multiple classes, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Silver Fox the community and family that it is. Each month we will choose a different Athlete and post some fun facts or a story about them to help you get to know them better.

This month we'd like to congratulate Kate Harris for being our CrossFitter of the Month.  Kate is a ball of energy.  She busts her ass, she puts in extra time, shes positive and she's made tremendous improvements in all aspects of the gym. Please read 

Bio: My name is Katherine Harris.  I reside in Batavia with my beautiful wife Lourdes and 2 dogs. I work with individuals with disabilities for the WNY DDSO and Genesee ARC. It's a very rewarding job but can be extremely stressful. CrossFit has been a great opportunity for me because I enjoy workouts that push me to my limits. I never thought about lifting weights but when my friend Cindy told me to join I figured what do I have to lose. After the first couple weeks of on-ramp I became addicted and was looking forward to more workouts. I felt better about myself knowing I have never done this before. I am extremely honored to have been selected CrossFitter of the month. 

Name: Kate Harris

Age: 28

Occupation: WNY DDSO

When did you start CrossFit?: Feb 2017

Why did you start CrossFit?: My friend Cindy wanted me to try it. We were getting bored of the "regular" gym. 

Favorite Lift: snatch

Favorite WOD: every workout 

Least Favorite Lift: clean and jerk

Least Favorite WOD:  

What was your first workout, and what did you think after finishing?

I don't remember my first workout but I know it was great and made me want more the next day!!!

Greatest CrossFit Achievement so far: I can deadlift 165#

CrossFit Goal for 2017: I guess my goal is to keep pushing myself to do better!! 

Favorite song/music to WOD to: motivational upbeat music. Not Jason's girly music. Lol

One interesting thing about yourself not related to CrossFit: I ran a marathon! 

Notable accomplishments? PR, Weight Loss, Clothing size change, etc.

I have lost some weight and have gone down a few pant sizes but gained lots of muscle!! 

Complete the sentence, “CrossFit Silver Fox….. is addicting and worth the time to try!! 

What do you think about the trainers and staff? 

The staffis amazing. Jason and Jen are both great at their job. Making sure people are doing their best while also making sure if something is hurting someone they change the workout to best suit that person. They are focused on making people feel comfortable but pushing people to their max at all times. 

July 2017 CrossFitter of The Month

July 2017 CrossFitter of The Month

So what exactly makes up the CrossFitter of the Month? It’s not that this person is able to Rx every workout, lift the most weight or do every movement with perfect form. What makes our CrossFitter of the Month is that every time they come to the gym, they try their hardest, give the workout their all, and then some. In this case, they go above and beyond by spending extra time to work on specific skills, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Silver Fox the community and family that it is. Each month we will choose a different Athlete and post some fun facts or a story about them to help you get to know them better.

We’re excited to announce Andy LaForce as our July 2017 CrossFitter of the Month!  This month is Andy's 1 year anniversary at CrossFit Silver Fox and has made nothing but progress since day one!  What made his progress possible is being committed to getting the workouts in consistently.  He pushes himself each time he walks in the door. Andy is not only a nice guy, but is also a tremendously funny guy who get's all of our movie quotes and references so that helps too ;*)

 Andy is a firefighter at the Buffalo airport so he’s an inspiration in and out of the box.  We’re excited to honor him as our July 2017 CrossFitter of the Month so enjoy getting to know him better through his interview below!  This is Andy's "I know I'm awesome face." lol

"First off thank you for the honor of being CrossFitter of the month!  I am a 30 year old firefighter for the Buffalo Airport. Thanks to Silver Fox I feel ready and prepared for any physical challenges that may be demanded during my shift.  I joined Silver Fox almost a year ago thanks to my sister Megan.  She had been asking for some time to come and join a drop in class to work out together.  At that point I viewed myself as a pretty fit person, someone that worked out regularly, and thought this would be just another day at the gym.  I received a strong dose of reality as I laid on on the floor, gassed from doing burpees only a few minutes into a 20 minute work out.  This was an eye opener for me as I saw various people and the gym lapping me while also cheering and encouraging me to stay with it.  People I didn't even know where supporting me.   After that day I had a serious look at myself and had to redefine what I considered the definition of fit meant. 

    Making the change from the standard lift some weights, do a rep, and rest for 5 minutes at a gym, to the physical and conditioning demands of CrossFit has changed my life for the better in all aspects of life. The personal progress made in just a one year period is staggering.  Able to move certain amounts of  weight on the barbell, while always being more of a runners build, has not only surprised myself,  but given me the drive to come back the next day, push that line even farther, and see just what else could be accomplished on plain forever thought to be unreachable. 

    CrossFit gave me the feeling of being an athlete to a degree again much like in high school.  There is always friendly competition going on during workouts and having games such as Festivus Games and other competitions gives you the drive to push yourself further and try to make yourself better everyday you're there.  Though not a professional athlete by any means I do believe nutrition is just important as going to the gym.  I believe there are many diets that work well and the trick is finding one that suits your body type and needs.  For me I prefer to keep away from sugar. It has increased my level of energy and strive off some body fat.  

    All accomplishments achieved at Silver Fox would not be obtainable with out the constant dedication of the trainers.  Jason and Jen not only contain a world of knowledge, but their express interest in every members ability to improve themselves is always at the top of their list.  They are never too busy to help a person improve their form or answer any questions one may have. Many times I have seen them stay after classes to work with individuals, which shows their true desire in seeing every member improve themselves and reach their goals.  It is very exciting to follow a program that consistently results with improvements on both the weight lifting side and conditioning side of CrossFit. 

    If there is anything to take away from this I would say to any new comers who may have some questions or personal doubts I say don't give up... don't ever give up push yourself to your limit and no one others.  You will not only surprise and surpass your own goals, but the quality of life outside the gym only feels better along with being able to make many friends during the process who are supportive and have genuine interest in seeing yourself improve.  Finally I would like to say thank you to Jason and Jen who have given up much of their own personal time. Without their coaching, I would not be where I am goal wise, personal life, and mentally. Also thank you to Ritchie for organizing the many of events that go on throughout the gym... in which case they would not be possible, nor would we have many of the fun events we do.  Silver Fox has changed my life in a away I will always be thankful for and a sense of purpose I can never repay.  Thank you all for your support, time, and most importantly the many many laughs."

Guest Blog by Jill Kratz. Commitment to Nutrition

 Commitment to Nutrition by Jill Kratz

Commitment. It is the first thing that comes to mind when asked about my

journey in nutrition and fitness over these last few years. Many people have

asked me what I eat and how I train but before I discuss meal plans and

training programs, there has to be the understanding that I have committed

myself to living a healthier lifestyle. I want my body to be fueled with the

right kinds of food. Foods that will not only help me feel good and perform

well at the gym, but food that will keep me at optimal health so that I may

enjoy my life.

I have had Type 1 Juvenile Diabetes for 30 years. As you can imagine,

growing up with diabetes as a child was not always easy. My blood sugars

were unstable. My hemoglobin A1C hit an all time high at 13 and I still was

not taking my health seriously. I felt tired, sick, and overweight. My skin

had horrible acne that I could not get rid of. My health was out of control.

As I became an adult, a wife, and a mother, life got crazy. Balancing a

family left my health last on the list. We had three children in six years and

I became a busy stay at home mom leaving little time to take care of myself.

The fact that I was able to have three healthy children was a blessing.


As the years went by I tried different diets. Eating little food and walking on

a treadmill for hours showed no results and I was not feeling much better.

That is when my husband asked me to try eating a clean diet based on

protein, vegetables, nuts, and healthy fats. Many know this as the Paleo diet.

It seemed impossible. Nothing processed? No dairy? No grains?

Reluctantly I tried it. I felt amazing. My blood sugar stabilized immediately

and the amount of insulin I was on decreased daily. And my AIC level?

Dropped to 6 in just a few months!


Soon after I changed the way I ate I decided to take up a different type of

exercise. I started CrossFit training. I had never used a barbell or even a

dumbbell until the day I walked into the gym. I felt nervous, awkward, and

out of place. My first workout was humbling. I had never trained at that

kind of intensity before. It was exactly what I had been looking for. Each

day I came back and pushed myself harder. There was a feeling of

accomplishment every time I left.

With a drastic change in diet and consistent training, I lost 8% body fat in

less than six months. My body composition changed and I loved the way I

felt. It motivated me to train harder and in a couple more months I entered

my first Crossfit competition. I continued to compete and even became

certified as a Crossfit Level 1 Trainer. I attended seminars with Crossfit

athletes to increase my knowledge and learn how I can help others at the

gym.

For the past year I have been strength training in both Olympic Lifts and

Power lifting. My diet has become even more important. Fueling it with the

proper food to sustain my training schedule left me wanting more

information. I attended a nutritional seminar with a Crossfit Games athlete

about a year ago to learn more about the food I should be eating. I learned

that nutrition is the key in developing not only my strength but good diabetes

control and body composition.

It’s been four years since I started this journey and my passion for fitness

and nutrition has changed my life. At 38 years old I have not only competed

in many Crossfit competitions in the area, but soon I will be competing in a

power lifting meet that I have been training for this year. I am confident,

motivated, and driven.

It hasn’t always been easy. Commitment has been the key. Training hard

even on days I was tired. Choosing to eat clean and prepping my meals

during a busy weekend full of hockey games, gymnastic meets, and daily

household chores. I travel with food everywhere I go. I find a way to train

even on the days I don’t feel like I can fit one more thing into my schedule.

I am the healthiest version of me that I have ever been because of my

commitment.

I want the opportunity to help others find the healthiest version of

themselves. I want to help others commit to a healthy lifestyle. I know my

level of training and nutrition goals are not for everyone. I understand that

everyone has different goals that they are looking to achieve. But what I

believe is that we are all striving for better health. And no matter what your

goal is, you will have a hard time achieving it without commitment.


Commit to Well is a business I am developing that provides healthy food

prep and nutritional support. Check out my facebook page and message me

if there is any way I can help you reach your goals. I hope to hear from you!


*I have included a daily schedule for those of you who are interested. I do

not eat the same food everyday but I do eat at around the same times daily.

A typical daily schedule:

Wake 4:30a.m. Coffee

Snack 7a.m. Plain Greek yogurt

Strawberries

Blueberries

Breakfast at 9a.m. 3 hard boiled eggs

Almonds

Apple

Lunch 12p.m. Cranberry Pecan Chicken Salad

Snack 3p.m. Chopped pork loin

Quinoa

Avocado

*Training 530p.m.-7p.m.

Dinner 730p.m. Grilled chicken

Diced sweet Potato

Bacon

Cabbage

Avocado

Why We Do On-Ramp

What is an On-Ramp Program?

On-Ramp is the course that teaches the fundamental movements of CrossFit, plus other movements that are frequently used during WODs (Workout of the Day). On-Ramp also teaches the language of CrossFit, the meanings of all the acronyms, what is a benchmark workout, and the significance of the Hero WODs. 

Our on-ramp program lasts four weeks and consist of 2 sessions per week. We start our program at the beginning of the month, and those new to CrossFit can join during the start-up period.

Lower Risk of Injury

The more people are educated about their bodies and how to do movements correctly, the lower my gym’s injury rate will be. Throwing a new person into a class without knowing the exercises can cause problems for everyone. 

Introduction to the Social Environment

Humans are pack animals by nature. CrossFit gyms create a bit of a pack mentality. This is not a bad thing. It creates strong bonds between you and those you workout with. However, this scenario can be intimidating to those who are new to the atmosphere, no matter how welcoming we are. It is not because of the people, but more because they sense, “This is not my house and I do not know the rules.”

On-Ramp puts everyone new together and gives them a coach as a guide. This is when we introduce the rules of our box and how things operate. This is when the newcomers get an idea of the social atmosphere that is developed at the box and how they fit into it. Since CrossFit is run in a community setting, these are things new athletes will become comfortable with as on-ramp progresses.

Teaching Modifications

You may hear us talking about modifications to some of our athletes.Each body is different and our On-Ramp program will help our coaches get to know every new person coming in and their associated physical issues if any. On-Ramp helps coaches learn about each person individually and how we can support their needs.  

We see clients who may have had shoulder or back issues and have been given a release to work out again. On-Ramp gives us the opportunity to provide someone in that situation the attention they need. Do you know with osteoporosis that thinks they shouldn’t CrossFit? Or any number of other chronic or temporary conditions?

Exercise can be a form of medicine for many upeople, but it’s important for our coaches to know how to modify for all athletes to reach their goals.

Emphases on Nutrition  

Have you ever heard the saying you can’t out exercise a bad diet? I believe this is true, but many new to exercise do not know much about nutrition. On-Ramp includes an introduction to healthy eating. Our coaches can answer any questions you have about dietary needs and will help each athlete create a nutrition plan that will transform their lifestyle.

Conclusion

Our On-Ramp program is one of the most important products our gym offers. It builds the foundation for each member of our gym. Our On-Ramp is updated every few months based on how our new athletes are progressing and what is missing from their experience. 

The benefits discussed above are just a few that you will gain from joining our on-ramp program. I cannot stress enough the importance of having a program like this to ensure the safety of our clients and any future CrossFitters!

June 2017 CrossFitter of the Month

                  CrossFitter Of The Month: June 2017

      Congratulations Lee!!!!

Lee joined us in October of last year. 

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

Here is a little bit about Lee and her accomplishments at CFSF.

 Age: 37

                   Occupation: Financial Advisor

City:   Le Roy

·        When did you start at CrossFit Silver Fox? October 2016

·        What do you do when you’re not here? When I am not at the gym you can usually find me at work, an ice rink, baseball field, soccer field, dance studio or gymnastics center cheering on one of my kids. 

·        What brought you to CrossFit Silver Fox? About 8 months after having my daughter I was feeling really unhealthy. I had done crossfit in the past and really loved it and knew I had start again. So after probably 3 days of staring at the CrossFit Silver Fox facebook page I emailed Jason and the rest is history! 

·        What keeps you at CrossFit Silver Fox? First and foremost the positive atmosphere and the people. I have tried going to a traditional gym on my own. It just doesn’t work for me. There is something about doing the same workout with a group of people. You know what they are going through, they know what you’re going through, they’re not giving up so you’re not giving up…it’s motivating. Secondly, I know I’m learning proper technique. I never feel pressure to add more weight. I get excited when I can add more weight because I know I’m actually doing the move properly. 

·        Now that you're here, what was your biggest misconception? I think the biggest misconception about CrossFit is that you have to be fit to start. Anything can be scaled to your ability. No one expects you to come in on the first day and rock out 10 pull-ups or 200lbs deadlifts! I couldn’t even jump rope when I started!

·        Biggest Improvements/struggles with CrossFit? See above regarding jump ropingJ I definitely feel I’m improving all the time. I still struggle with maintaining proper form especially Snatches. I tend to overthink the movement.

 

·        How many days do you train at CrossFit Silver Fox? 4-5 days/week

 

·        What makes your come in and train on days when you don’t want to? Remembering that feeling when the timer goes off at the end of the WOD. You may have thought you were too tired, too busy, too sore, too grumpy to go to the gym or the WOD was named “Pukey the Clown” and you thought how can I survive that? Then you remember there’s a group of people at the gym who are going to be there doing it with you and when that timer goes off and you put aside all the reasons why you “couldn’t” go to the gym and you sucked it up and completed the WOD it’s a really great feeling of accomplishment.

 

·        What is your approach towards nutrition? Balance and moderation. There’s truly no secret to eating healthy. It’s just hard.

·          Favorite workout? I actually really liked Pukey the Clown

 

·          What is the most challenging part of your CrossFit journey? Nutrition!  Being on the go all the time I tend to eat weird things at weird times. I know I need to make meal planning and prepping a priority.

 

·        Super Power you would want most? Time travel

 

·         Any advice for new comers? Don’t be intimidated! If you’re lifting 45lbs and the person next you is lifting 145lbs it doesn’t matter. It’s your journey and your fellow crossfitter’s will be there to cheer and encourage you along the way.

 

·         Favorite activities outside of CrossFit? At this point in my life my favorite activities are my kids activities but on the rare occasion when I’m alone I love to read, especially historical novels, cook meals other than tacos and pasta… I really enjoy playing tennis.

 

·          Name something about yourself that is a little known fact. I played Rugby in college

 

·         Accomplishments at the gym. PR’s, Weight Loss, etc? My biggest accomplishment so far is completing the MURPH. It’s amazing what you can do when you just make up your mind to do it!

 

·         Goals for the year? Now that I’m a super star jump roper I can’t wait for my first double under! Also, I really want to start focusing on meal prepping and nutrition.

·         Who inspires you? My kids inspire me. I want to set a good example for them especially for my daughters. I want them to know that strong and healthy is beautiful and that it is so important to take care of yourself.