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.. 

Congratulations to Sarah Krzemien on being CrossFit Silver Fox's CrossFitter of the month for June 2015!

Congratulations Sarah!!!! Sarah is VERY dedicated to CrossFit Silver Fox! She joined us almost immediately in October of 2014.  She really busted her ass in the Super RX Clean Eating/Fitness Challenge where she lost over 20 lbs and improved in her benchmark among other accomplishments. Oh and by the way SHE SAVES LIVES!!

If you see Sarah, tell her congratulations! Read what she had to say about her journey.

·         When did you start this thing called CrossFit?
                   I started in Oct 2014

·         What do you do when you’re not here? Your profession?
                          I'm a mom, a college student, a brown belt, a vegetarian, and Mercy EMT (and a terrible comedian)

·         What brought your to CrossFit Silver Fox?
                   A friend from work talked me into it 

·         What keeps you at CrossFit Silver Fox?
                I'm addicted to the results I get from the workouts.  Having a trainer right there pushing you has made a huge difference.

 ·         Biggest Improvements/struggles with CrossFit?

              I’ve improved my cardio and running.  I started running outside of the gym now too!  I do struggle with nutrition outside of the gym though.

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

              Depends on my schedule. I average 3 days a week

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

            I just force myself to because I know I always feel better after a workout.  Excuses don’t burn calories!

 ·         What is your approach towards nutrition?

           I love food and I like to eat healthy.  I do give myself “cheat days” though. 

 ·         If you could design your own workout

                I’d call it the “Sarah” where we power nap for 20 min

·         Favorite Benchmark workout?
                     Cindy

What is the most challenging part of your CrossFit journey?

                          It’s tough getting a PR when lifting.  It doesn’t happen every time we go for one, so it makes me want to work harder for next time.

 ·         Super Power you would want most?

                                Oooh, I’d say invisibility.

·         Any advice for new comers?
                CrossFit Silver Fox is a wonderful gym.  We have great people and friendly competition. People really cheer for and push each other during workouts.  Your accomplishments are celebrated and your struggles are improved upon.  Enjoy the workouts and the results will follow! 

·         Favorite activities outside of CrossFit?

                      Running (never thought I would say that) , traveling with my family, and sleeping

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

                          Not a lot of people know I come from a huge family.  There were 7 people in my immediate family growing up!

·        Accomplishments at the gym. PR’s, Weight Loss, etc?
                      My name is up on the board for heavy power cleans and presses, but my biggest accomplishment has been losing 30lbs in the past few months!  I also started running outside the gym and did my first 5k this summer. 

·        Goals for the remainder of the year?
I’d like to lose another 20lbs and PR all my lifts by the end of the year. I'm working on a few more 5ks too :)

WHO'S GOING TO BE JULY'S CROSSFITTER OF THE MONTH?  You??

CrossFitters of the month! Justin & Kaitlyn Warren!

Congratulation to Justin & Kaitlyn Warren

They are CrossFit Silver Fox's CrossFitter(s) of the month for May!

Congratulation to two very hard working individuals.  Both Kaitlyn & Justin are dedicated to CrossFit Silver Fox! They joined us a few months ago and have just taken off!!!  They're busting their asses in the Super RX Clean Eating/Fitness Challenge that is ending this month. They are in the gym daily.  They are 5 & 6 am regulars and come in ever day ready to make themselves better.  Please take time to read what they had to say about their CrossFit journey with us and tell them congrats!!!!

JUSTIN WARREN

Name: Justin Warren

Occupation: Production Supervisor

City: Batavia

How did you hear about CrossFit Silver Fox? Word of mouth and a little stalking of CrossFit Silver Fox web site.

What made you want to join CrossFit Silver Fox?   I was ready for a change and wanted to see what the whole CrossFit rave was all about.

What made you nervous before joining?  Watching crossfit on TV and YouTube and thinking to myself how am I ever going to do these workouts.

What is the biggest thing you've noticed since you began? That I wake up excited to go to the gym. I never have to force myself to workout. 

What have you improved the most in?  My endurance level 

What do you enjoy the most at the gym? Learning new lifts, always having different workouts that push you to your max everyday. 

What differences have you noticed (non-physical) in yourself since joining? Overall happier and more determined than I have ever been. 

What is your Kryptonite? Snickers bars and running

What do you love the most about CrossFit? I love that the workouts are different everyday. It's not the same old chest and tri ,back and bi ,shoulders and legs. 

What advice would you give a new CrossFitter? Don't give up, push your self to your limits everyday. It will get better

What are your goals in the next 6 months at the gym?  Compete in a few competitions. Get to 10% body fat or under.  

KAITLYN WARREN

Name: Kaitlyn Warren

Occupation: HR

City you live in: Batavia

How did you hear about CrossFit Silver Fox?

Word of mouth. We heard CrossFit Silver Fox had opened in the Harvester Building. My husband stopped in to check it out and we joined shortly after that. 

What made you want to join CrossFit Silver Fox?

I wanted a workout that wouldn't be boring. No workout is ever exactly the same so it keeps things interesting. I'm always curious what the next days workout is going to be. 

What made you nervous before joining?

Just the unfamiliar. A new gym, new people, new trainers (Jason & Jen) & new exercises that I had never done. It didn't take long for the nerves to subside though! 

What is the biggest thing you've noticed since you began?

At the beginning I used to always say I can't do this and now I'm like ok I got this! 

What have you improved the most in?

A lot! My endurance & strength has improved a ton in 4 months time.

What do you enjoy the most at the gym?

I get in a AMAZING workout and I get to hang out with AWESOME people!

What differences have you noticed (non-physical) in yourself since joining?

I feel more focused and determined to accomplish goals in other areas of my life. 

What is your Kryptonite?

WALL BALL!!! (keep that all in CAPS)

What do you love the most about CrossFit?

Just the feeling of accomplishment after I've finished my workout. I always walk out feeling better than I did when I walked in. 

What advice would you give a new CrossFitter?

Don't give up!! I told my husband that 1st week " I don't know if I can do this!" The classes are challenging and my muscles were sore but I'm so glad I kept with it. Setting even small goals helps me to stay motivated. 

What are your goals in the next 6 months at the gym?

Set PR goals (maybe a pull up with no band) continue to improve on my endurance and strength training, & just continue on this journey of living a happier and healthier lifestyle! 

Awesome stuff!!! Keep up the good work!  Who's next month's CrossFitter?? 

Congratulations to Michael Harasimowicz, April's CrossFitter of the month!!

Congratulations to Michael Harasimowicz!!! He is CrossFit Silver Fox's CrossFitter of the month for April!

Congratulations!  Michael is the CrossFit Silver Fox CrossFitter of the month for April!  He has been dedicated, driven and a wonderful presence at the gym and we are thrilled to have him....not that we have a choice lol .From PR's to just overall hard work, he is always busting his ass to be #1.  Congrats again and keep up the hard work.

Name: Michael Harasimowicz

Occupation:  Veterinary Technician

Home: Batavia, NY

How did you hear about CFSF?

My brother is the owner

What made you want to join CrossFit Silver Fox?

Jason would not shut up(he seriously would not) about how awesome Crossfit is.

What made you nervous before joining?

Olympic style lifting.  I was worried about injuring myself or dropping the weight when lifting above my head.  Thanks to Jason's amazing training(not really lol) I have become more confident in the movements.

What is the biggest thing you've noticed since you began?

I have abs now.  Plus I learned all the best ways to lift my shirt up inconspicuously from Jason. Why use a towel when you can just use the bottom part of your shirt.

What have you improved the most in?

Everything.  I have become much stronger, I have more endurance, and have even become a better runner.  Crossfit has greatly improved my overall fitness level.

What do you enjoy the most at the gym?

The friendly atmosphere.  It is a great place to workout where everyone is open and welcoming.

What differences have you noticed (non-physical) in yourself since joining?

I have become much more committed to fitness and eating better.

What is your Kryptonite?

Push press and deadlifts

What do you love the most about CrossFit?

The competitive atmosphere, everyone is always pushing each other to do better.

Is there someone that inspires you?

Darth Vader, I hope to one day be as strong in the force as him.(I already have the lightsaber.)

What do you like the least?

The parking lol, my shocks can't take much more.

What are your future goals at the gym?

Keep getting stronger and do a muscle up that isn't painful.