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. 

CrossFitter of the month for April, Wendy Houseknecht! Congratulations!

April 2016's CrossFitter of the Month

CONGRATULATIONS WENDY HOUSEKNECHT!

Every month we would like to recognize a member of CrossFit Silver Fox  that is a great role model of our growing community. Our CrossFitter of the Month is Wendy!!!  Wendy embodies traits that we deem to be most important in making CrossFit Silver Fox such a special place. She shows a strong commitment to her overall health and fitness, and she helps make others around her better. She has shown tremendous changes and is always 100% positive!!! Congrats Wendy!

• Age-39
• Occupation-HR Coordinator 
• City: Batavia

When did you start at CFSF?  Started November 4, 2015

What do you do when you're not at the gym?  When not at the gym- household stuff, running kids around, shopping.

What brought you to us?  I came to CrossFit to be at a gym with trainers that will push you and guide you through workouts. Jason made me feel very comfortable the first time I spoke to him about CrossFit.

What keeps you with us? What keeps me at CrossFit is great workouts.  They can be tough but everyone can get through them, trainers-Jason and Jen stick with you and motivate you throughout the workouts. You leave the gym feeling like you really accomplished a lot and you feel great after- both physically and mentally. All of the members are great to get along with, always encourage each other and help get each other through the workouts.

What is the biggest misconception about CrossFit?  Biggest misconception is that CrossFit just bulks you up with muscles and you will look odd. Even though you are building muscles, the cardio workouts are just as important as the weights.

What are your biggest improvements?  Biggest improvements- I don't mind burpees any more, struggles are putting a lot of cardio and weights together in one set, but I'm getting there and don't stop as much.

How often do you train?  I go 4-5 days a week. I was really worried at the beginning whether I could handle 3 days per week, but I love it and I really don't like missing days.  I have had days I didn't want to be there, but by the time I left, I felt so much better, you leave in a good mood and really happy you didn't skip that day.

Approach to nutrition?  Nutrition is rough just because I am such a bad snacker. I didn't think I ate that bad until this food challenge. Getting into different eating habits is hard, but when you set your mind to something, it pays off. My family is also thinking about how they eat also, so it is benefiting all of us. Even though there are things I miss like pizza- I love how I don't feel sluggish and bogged down when I eat. I feel like doing more than just sitting on the couch after dinner.

Favorite workout?  No favorite workout- there are too many things that are completely exciting when you accomplish them-175 lb deadlift, crazy but I did it. Even doing the form correct while you keep adding weights is exciting to know what you can do. 

Superpower? The Superpower I want most is superhuman strength.

What is your most challenging part so far? My most challenging part of Crossfit journey is not stopping- just keep going. Jason and Jen have both gotten after me when I stop. For too long- but they know we can keep going-I just need that push sometimes.

Advice for new comers- You will get through the first few hard weeks, but after that you can't wait to come back. Don't worry, Jason and Jen will work you through everything.

Outside activities?  Favorite activities outside CrossFit- shopping now that I can fit in smaller clothes.

Accomplishments- not wanting to die after 20 burpees and wall balls. 175lb deadlift. I was very slow at running- pushed to go faster and I'm way better now.  Not stopping so much is big- at the beginning I thought at times I was never going to finish the sets and even though time runs out sometimes, I do finish. Since I started at Crossfit Silverfox, I have lost 24 lbs and I am two Jean sizes down. I am so much farther along with getting into shape and losing weight than I thought was possible in November- I am still amazed.

Goals for the remainder of the year- Continue 4-5 days a week, continue eating healthy and continue working towards a toned body. Continue working on reaching higher max weights too.

Who inspires you?- Everyone at CrossFit Silver Fox. Seeing what our trainers can do and having their guidance and encouragement, seeing members that achieve higher levels completely makes you want to work harder and they all congratulate you as you reach milestones or just the fact you got a form right  or you got something you couldn't do before and that made your day.

Thank you for this reward of CrossFitter of the month. It really makes me want to accomplish more. I love CrossFit Silver Fox!--Wendy

March 2016's CrossFitter of the Month: Tony Matla

Congratulations Tony!

Every month we would like to recognize a Silver Fox Member that is a great role model of our growing community. Our CrossFitter of the Month is Tony Matla!!!   Tony embodies traits that we deem to be most important in making CrossFit Silver Fox such a special place. He shows a strong commitment to his health and fitness, and he helps make others around him better. Congrats Tony! 

Where do you live? Oakfield

Occupation: Registered Nurse

Family: Son Eyon and daughter Ayva

How long have you been in CFSF? @ 1 1/2 years

How did you come across CFSF?  I knew there was a CrossFit locally and that Ritchie and Jen were part of it but it wasn't until i heard about the kids CrossFit and had taken my kids into try it out. At that time it really sparked an interest in myself.

What keeps you with us?

What are your favorite movements/lifts? What are your least favorite? Any recent PRs you would like to mention?

Favorites : Any powerlifting moves. bench, squat, and deadlift

Least Favorites: Nothing. if it is my least favorite it is only because my body is not use to it yet. such as cleans and snatch's. at first they were really awkward but have become some of my favorite lifts as i become more comfortable w/ them. if i look at anything as least favorite... then i have already defeated myself. it took me a while to realize that you really need to bring all the different parts together to get the complete package. any weak chain links are only areas for improvement.

PR's:  PR's...at 18 yo my powerlifting background in highschool at wgt of 145 # was bench- 200 lbs, squat- 315 lbs, deadlift- 400 lbs. Since was able to get bench upto 275 lbs and deadlift to 405 lbs. at a wgt of about 220 # for myself. and w/ numbers i thought i would never see again, at a wgt of 165 # bench is back upto 245 lbs, squat 335 lbs, and deadlift at 410 lbs. what ive learned to get back there, while here at 45 yo, absolutely priceless.... and more important than any PR i will ever achieve.

What are your goals for 2016?  2016 goals.  to keep an open mind, to never get comfortable or satisfied w/ anything and to excel in everything. Our bodies are the most complex piece of equipment known to man. it has the ability to change and adapt and im just going to enjoy the ride.

Do you have a favorite WOD?   Really anything w/ heavy weights involved. dead-lifts will always put a smile on my face.

If you could have any super hero power, what would it be?   A healing hand.

What are you looking forward to with the CrossFit Open this year?  CrossFit Open 2016. to continue to learn. it is my next stepping stone to rx'ing it next year.

If you could host a dinner party with any three people, dead or alive, > who would you have attend?Abraham Lincoln, Ellen DeGeneres and my creator.

Share one thing that people in the gym would not know about you.  Its much more interesting when people have to wonder. 

How has CF changed your life?  I don't believe it has changed my life but it has definitely allowed me to continue living my life the way i would like to live it. physically i was at a crossroads...and i chose the right road. my only regret it that it wasn't around 20 yrs ago.

Would you like to give any shout outs to those in the gym who have > encouraged you or inspired you?  Shout out. to YOU. each and every one of you. you all inspire and encourage me more than you will ever know. and all in your own different ways. 

CrossFitter of the Month: February 2016, Debbie Goodenbury

February 2016's CrossFitter of the Month: Debbie Goodenbury

Congratulations Debbie!

This month we congratulate Debbie for being our member of the month. Debbie is a wonderful and fresh presence at CFSF. She is hilarious, fun and also works hard.  Debbie has been with us a while now and is doing an amazing job.  She was the highlight of the Christmas Party this year too!!!

 

 

Name: Debbie Goodenbury
Occupation:  Activity's Assistant, Nursing Assistant
City you live in:  Batavia

How did you hear about CFSF? A girl at the nys veterans home where i work

What made you want to join CrossFit Silver Fox? To get in shape and feel my best 

What made you nervous before joining? I was older than everyone else and couldnt keep up

What is the biggest thing you've noticed since you began?  I am stronger, more toned, more energy

What have you improved the most in?  I think i can run longer and faster but if you ask Jason its squatting

What do you enjoy the most at the gym:  I love the people I have met. They are all great and they inspire me, cheer me on and make me feel good about myself
What differences have you noticed (non-physical) in yourself since joining?  I have a lot more energy

What is your Kryptonite?  Squatting with weights is still hard for me

What do you love the most about CrossFit?  What's not to love. I have as excellent trainer who pushes me to do my best and new friends.... it feels good

Is there someone that inspires you? Jason

What do you like the least?  Front squats

What are your future goals at the gym? To be able to do a handstand hold.

 

9 Reasons You're Not Making Progress!

9 Reasons You're Not Making Progress

We all start working out for different reasons. Often times just being strong or wanting to look good naked is enough to ignite that spark of motivation.  Sometimes we’re faced with health problems that snap us out of our laziness and motivate us to take control of our health.  No matter the reason, if we workout it’s because we want to see some time of result. Committing to workout on a regular basis is the first step but ultimately it’s making progress that keeps us coming back. If you want to see real results, these are some of the all too common pitfalls that you will want to avoid.

1. You don’t have a plan.

People expect to improve so long as they keep going to the gym even though they keep doing the same things they’ve been doing up to that point. It's true that anything is better than nothing but if you have specific goals, you need to have a specific plan in order to reach them. If one of your goals is to get your first kipping pull-up, you’re going to need to work on progression movements to get you there. You can’t expect to flail around magically appear above the bar. Ask for help!!!!!!!!!!!!!!!


Write down your goals, make a plan and stick to it.

2. Unrealistic goals.

The harsh truth is that some of us have unrealistic goals and when we don’t achieve them, we feel defeated and beat ourselves up over it. Thoughts of “Why didn’t I work harder?” or “Maybe I should’ve worked on so and so a little more during the week” or “Wow, I suck” start creeping into our heads. Make sure you distinguish your long-term goals from your short-term goals. You want to be able to kick into a handstand? This might take 6 weeks. You want to go to Regionals? This might take years.





Remember that to get to step 10, you have to go through steps 1 to 9. Don’t get ahead of yourself. Be patient. If you’re not sure whether your goals are realistic or not, sit down and have a chat with your trainer. 

3. You work on things you like and neglect the things you don’t like.

CrossFit programming is meant to cover a broad scope of physical skills and as a result most elite CrossFitters are well-rounded athletes. That’s why they are the best of the best. Of course we’re not trying to compare the average athlete to a Games athlete but there’s a lot to be said here. Being able to continuously improve is all about balance and knowing when you need to take a step back and work on things you’re not good at.

 



The only way to get better at something is to keep doing it until you hate it a little less… that in itself is progress. 

4. You don’t train with people who are better than you.

I can’t stress how important this is. Most of us have that person at the gym that keeps us motivated; that person we “chase” during the met-cons or that person we continually learn from just by sharing a bar with them. If you don’t have a person like that when you train, you’ve got a problem. Not to say you’re a crummy athlete but there’s always going to be someone out there who is a little better than you at something. This is a good thing. For example, if you see someone snatching a lot more than you, instead of asking, “What’s your max?” or “How much is that?”, ask them what their training is like, how often they snatch or if they have any advice that could help you improve your lifts. You might just unearth a little gem that helps you take that next step.





You can’t get better unless you train with people who are better than you. They are the people that will push you and motivate you. Learn from them.

5. You train with people who always tell you what you want to hear.

It’s important to have fun and train with friends but it’s just as important to get constructive criticism. Compliments are nice but sometimes it’s an empty compliment that leads to false hope. Your friend’s intentions are good and supportive and we love them for that but we also need those blunt and honest people in our lives and especially in the gym. 



Constructive criticism is a good thing. Seek it out and learn from it.

6. Listen to your trainer/coach

The most difficult thing for a coach, in any sport, including CrossFit, is the un-coachable athlete.  They are the trainer for a reason. If for some reason you do not trust them, then maybe you should leave, or try a different trainer. This is very important, especially for safety reasons. Trainers are there for your to make gains and stay safe doing it. Another part of this is the guy/girl in the gym, who just because they been doing CrossFit for 6 months, thinks he/she is a trainer.  You/They are not!!!!  The trainers know what is best, not Mr. Six Months. Catch yourself doing this, and stop.  If someone asks you how to do something, you can give them a quick tid-bit of advice, and then send them to the trainer.




You have to live with the body you’ve got for the rest of your life. Treat it with respect. In the long run you’ll be healthier, happier and stronger for it.

7. You don’t prioritize nutrition.

This is an area that many people have a really hard time with. You’ve made the commitment to workout on a regular basis, you’re getting plenty of rest but you seem to be stuck when it comes to reaching your fitness goals. Eating inconsistently, skipping meals and making poor food choices all have dramatic effects not only on your strength and body composition but on your energy and willpower as well. 

You can have a bulletproof training plan and the greatest of intentions but if you’re skipping lunch and wolfing down a couple of slices of pizza on the way home from work every day, you’re going to fall victim to a vicious cycle of sluggishness and mediocre results. All those hours that you’re putting in at the gym are essentially being wasted because you’re lacking the fuel for your fire. 





Weekends are a great time to cook large batches of food that you can portion out into some ready to go meals. It may take you a an hour or two (less with some practice) but it will save a ton of time during the week and you’ll be well on your way towards achieving your goals in record time.

8. You’re not having fun.

This should not to be confused with the fact that we all have bad days. Because we have goals and have to work hard to achieve them, we all have training days that suck and this is a completely normal part of the process. However, when your workouts become a chore or they make you unhappy almost 100% of the time, then you’ve got a problem. This is especially true when it affects your happiness outside of the gym. More often than not, you should feel good after your workouts. You’ve shown up and given it your all. That in itself is an accomplishment. After all, you are at the gym to make yourself a better version of you. 





Whether it’s the gym environment, the people, or you getting into your own mind, when your training makes you unhappy, something needs to change ASAP. Take a step back and re-evaluate your goals, your training schedule and your training methods. There’s nothing wrong with taking a break from your regular routine to explore new activities. A little break could be exactly what you need to re-ignite that fire.

9. You make terrible excuses and are a whiner

No explanation needed. If you want something bad enough, you’ll do what it takes. Push yourself and stop complaining about the work-out every time you walk in the gym.