Rey Lara
Rey Lara loves CrossFit.
You hear that, and you say to yourself, “Yeah, duh, we all love CrossFit”. But you might not understand. You might see Rey as a Coach and one of our leaders in class. You may be new to our community and think that he was always near the top of our leader boards, that he could always work out 5-6 days a week, and that he always knew how to move that well. If that’s the case, then you don’t understand where he’s come from. How much growth he’s achieved. That he loved CrossFit and had to learn how to do it.
I don’t know where he got it, or how long ago it started, but Rey has never lacked anything in the Effort Department. Way back when he was just beginning in our place, when he was at least 20-25lbs heavier, before mobility and nutrition and new movement patterns, Rey still had a big heart. It is my favorite thing about him — his eagerness to give his best every time. His unwillingness to be satisfied with Effort alone is what separates Rey from most people. For Rey to be as good as he is now, and to keep getting better, he needed to be a ninja with mobility — which he absolutely became. He needed to understand movement mechanics–which he is constantly pursuing. And he needed to focus on some of his weaknesses — many of which he has totally overcome.
Rey has fun with CrossFit, and he loves our place. He is committed to making this place better for everyone. He sincerely cares about the people he coaches, and he’s always looking to invest in helping someone. He makes CrossFit more fun for me.
I am so thankful for Rey and the entire Lara family. They make us better. Whether you know it or not, you have more fun because of them, too.
–Koach
1. What is your favorite WOD(s) or skill(s)?
My favorite WODs are the grueling hero WODs or the “Navy Seal” WOD. I like the fact that they push you beyond your physical limits and you must rely on mental toughness to push through. I also like anything with Kettlebell Swings, Double Unders or Barbell work.
2. What’s on your suck list?
My suck list is always growing. Some movements that are on the top are: Handstand Pushups, Pistols, Ring Dips, Rope Climbs and Squat Cleans.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
My diet is pretty much a little bit of everything in moderation. This is probably my suck list #1, for sure. I was Paleo for a while and still try to stick to it as much as I can. It definitely shows in my performance some days.
4. How did you hear about CrossFit310?
I heard about 310 from Ryan Peterson. I was following US CrossFit at work, which gave me a base to go off of. Then Ryan introduced 310 to me and a couple of guys from work, and we have been hooked ever since.
5. How long have you been doing CrossFit?
I have been doing CrossFit for about a year and a half, and feel as if I’m just getting into the groove of things.
6. What encouragement or advice would you give to new people coming in?
My advice to new people is to be open-minded and not afraid or embarrassed to scale things down. If you want to get better at something, practice a little every time you step into the box. And lastly, do mobility because it will help you get into better positions, which in return will lead to stronger gains.
Max Delgado
I was introduced to Max via the Chivas Fujimoto/Lynzee Richmond connection. Like Chivas, Max came in as an accomplished athlete. He had been training with CrossFit, and already had a good physical base, mental understanding, and appreciation for CrossFit. What stuck out the most to me, was Max’s instant appreciation for what CF310 is philosophically trying to do with the CrossFit Discipline. Like every one of our Athlete Spotlights, Max is constantly trying to better himself. From day one, he was focused not only on going fast and lifting heavy, but primarily with executing the movements correctly. (As I write this, it strikes me that this is the most common trait with our leaders on the whiteboards.) If you were to look at the whiteboards over the last year, you would see a slow, steady climb to the top. His discipline-produced technique has finally caught up with his athletic ability. The great news is, he hasn’t even scratched the surface yet. He can get much stronger. His technique will continue to get better. His times can get faster, which means he can have more fun.
Max is a thoughtful and patient guy. I know this because of his ascent in our place, and more recently because we’ve spent time together in our Teach To Teach Program. His focus and desire to get better as a Coach has rivaled his climb on the whiteboards. And despite all of these awesome qualities and accomplishments that I’ve listed here, my favorite new insight into Max is his covert Sense of Humor. Patient, thoughtful, and a little ridiculous.
If you’re new, keep your eye on Max and emulate his climb. If you’ve been here for a while, watch your back; he’s still getting better. –Koach
1. What is your favorite WOD(s) or skill(s)?
My favorite WODs are the heart-in-your-throat type of WODs like Fran, Filthy Fifty, or anything with running and body weight exercises in it. Although, the strength WODs are becoming fun since I have been able to do many of them RX’d now and chase the big guys’ numbers.
2. What’s on your suck list?
My suck list is pretty much everything. I look at the suck list as a technical improvement list. We are never going to perfect everything and become all-knowing inside of CrossFit. Our overall success and growth will come with continued work on our technique. But if I had to pick one, I would say double unders.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
I would describe my diet as paleo/clean. I still allow some cheat meals once or twice a week, but I make sure I work hard in the box so I can reward myself sometimes. Also, I gave up soda almost a year ago and have never looked back.
4. How did you hear about CrossFit310?
I heard about CrossFit 310 from Mr. Chivas Fujimoto, aka Fuji, aka Kristan Clever.
5. How long have you been doing CrossFit?
I have been doing CrossFit for about 2 years now. I have been at 310 for 14 months, and before that I was CrossFitting with Chivas, Lynzee, Dr. M, Wes (Beibs), and our friends Diane and Daniel Wu from Code 3 at 24 Hour Fitness.
6. What encouragement or advice would you give to new people coming in?
I would advise any new person coming in to have an open mind and not be scared of the movements. I would let them know that everything is scalable and can be changed to fit their level. And finally, to come in with a positive attitude. I wake up every day telling myself that attitude determines altitude. It sounds cheesy, but if you have the right attitude, there is no limit to how much you can grow inside and outside of CrossFit.
Cammy Atwater
Cammy Atwater has been an absolute joy to watch for the past three months. The scene started with an intro session that ended with the evacuation of a meal… yup… and plays through a slow, but steady beginning in classes. Weeks pass and Cammy comes to classes consistently. She grows exactly the way we advertise it at the beginning. She does what she can in each class, and looks to get a little better each time. She moves with intention. She shows up consistently. The threat of losing a meal at the box gets pushed farther and farther back. She shows up consistently. She starts to move differently.
Enter the LiveFit 310 challenge.
Nobody knew besides Cammy, but she had been drinking a perfect cocktail of Former Frustration, mixed with New Discipline and a dash of both Preparation and Opportunity. By the time we handed her a LiveFit 310 score sheet, she was resolute. She was prepared mentally, and ready to attack. You can’t imagine how much fun it is as a coach to get surprised like this. Only Cammy knew it was time.
Cammy edged out Jason Tank (who’s like the Terminator of discipline when he sets his mind to something) by a point and a half in the challenge. She has encouraged so many people with her before and after pics and what can be done in 30 days. Best of all (for me), she’s getting stronger and looks like she’s having more and more fun when she’s running around. If you haven’t met Cammy, do yourself a favor and ask her how she grew inside of our place. Then sit back and enjoy the show as it continues. I’m excited to see what’s next for her.
–Koach
1. What is your favorite WOD(s) or skill(s)?
Haha! I’m not sure because everything is so hard. But if I had to pick one thing, then maybe running because that is what I can do best out of everything and catch my breath while I jog.
2. What’s on your suck list?
I’m horrible at pull ups and pushups and only hope I can do one pull up with in a year at CrossFit.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
The diet was the hardest thing I have ever done. I am a sugar-holic. Without the support at home from my boyfriend and CrossFit, I never would have finished CrossFit LiveFit. This was the hardest thing I have ever done, but seeing results only pushes me harder.
4. How did you hear about CrossFit310?
I heard about CrossFit from Brook. I would see her posts on Facebook. I wanted to know more about it and what she was doing.
5. How long have you been doing CrossFit?
I have been doing CrossFit since December, and I wish to continue.
6. What encouragement or advice would you give to new people coming in?
With new peeps coming in, I would say stay with it. Kris guides you to the perfect form, and with that you will succeed in the RX weight with time. Push yourself and try to catch people that are ahead of you. It’s fun and it pushes your body even more. This whole experience has been so awesome, watching my body change and get stronger. With 25 more pounds to go, I am more determined than ever. Thank You!!!!!
Brook Epperson
What an honor to introduce Brook’s profile, specifically at this time. For those of you who don’t know, Brook is my sister-in-law. She’s family.
Brook has been CrossFitting with Tawni and I since we were over at Trent Mitchell’s place in Torrance (The Mitchell Fitness Mafia includes Tawni, Jenny, Liz, and David Teichman). Brook is one of the most active people I know–athletically and socially. It is very tough for her to sit still. Consequently her time is split between many different focuses. I need to be clear when I say this is not a bad thing. I love a well-rounded athletic and social life, but when something different happens inside of a few people – when they drink the kool-aid, or catch the bug, or however you want to describe it – it’s a fun thing to witness.
About four or five months ago something changed in Brook’s approach to CrossFit 310. Working out changed for her. It became that thing that many of us have experienced. It became a game for her. And Brook is good at playing games. She is tenaciously competitive, she has a strong mind, and she can endure a lot of uncomfortable. (It’s an Epperson trait!) All of these things make her a good CrossFitter, but it’s other things that inspire me when I watch her. I love to watch her connect to people. I love the joy she gets when she’s part of someone else’s CrossFit quest. I love her new approach to mobility and the pursuit of her weaknesses. I love to watch her find joy in nearly every corner and moment of the box. That girl cannot wait to get to her workout.
Let me make it clear again, that I do not need that to happen with everyone. I also don’t need to have Brook feel this way forever. But you can imagine, as the guy who owns this place, how much fun it is to watch this season of her life. I’m glad to be part of it. I feel lucky to have family inside of my CrossFit Family. And I’m glad she loves me enough to endure and forgive me being tough on her (No Rep!!).
Love you, Brook.
–Koach
1. What is your favorite WOD(s) or skill(s)?
Favorite WOD: Grace. Favorite Skills: Clean and Jerks and handstand walks. I like them because I am better at them then other skills. Once I was able to finally get my hip thruster in the cleans it became a much easier skill for me. I obviously have a lot of work to do, but I love it.
2. What’s on your suck list?
Everything . I have a tremendous disadvantage of immobility. I have always had tight hamstrings and hip flexors my whole life. As a matter of fact, just 4 years ago I tore my IT band, TFL and gluteus medius in a middle of a soccer game and was in extreme pain and out of sports for 5 months. So, it has been an everyday battle to stretch and work on mobility. I have to tell you though, because of CrossFit, I am the most mobile I have ever been. But that being said, anything with a squat below parallel or anything that includes weight overhead into squats, such as OHS, are on the very top of my suck list. But I do try and work on it everyday! Also, pull-ups have been tough for me. I am heavier than people think, so it is a lot of weight to throw around on the bar. I officially have my strict pullup, and am very close to kipping in fluid movements soon. I can kip one at a time for up to 30 (which I did in the OC qualifier WOD), but it is a challenge everyday. I will get there, though! I love conquering challenges and that is a large part of why I love this stuff!
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
I try to eat clean 80% of the time. The 80% clean is both Paleo and Zone. I don’t do well with complete restriction on anything. I also have issues with portion control at times. I have to tell you, though, throughout the year when I have eaten clean, it directly correlates with my great workouts. I can always tell if I eat clean when powering through my workouts. It is amazing how much what you eat effects your workout.
4. How did you hear about CrossFit310?
Well, Kris is my brother-in-law, so I have known about CrossFit 310 before it ever opened. I used to train with one of Kris’ best friends. Once he moved, I started working out with Kris at Trent Mitchell’s gym. So, we started doing CrossFit stuff about 2 years ago.
5. How long have you been doing CrossFit?
I would say 2 years. However, because I play beach volleyball, basketball and soccer; I only saw it as an additional workout twice a week. It wasn’t until I saw Sarah Money in a team competition and went to the CrossFit Games that I decided I wanted to compete at some point. So, it was in August when I started coming 5 days a week and immediately saw huge gains. I told Kris in August I was ready to be serious. So, even though I have a lot of work to do, I have come a long way in a few months.
6. What encouragement or advice would you give to new people coming in?
I would say take each day and workout one at a time. It gives me warm butterflies when I see people do things they never thought they could. And, the support each one of us gives to one another to complete each workout. I would also say that if it is at all possible try different classes. I used to only do 6 am for over a year (of which I love everybody in that class); however, I didn’t know a lot of the other people because of this. So, I consciously made an effort to meet others and get to know more people in our gym. I am glad I did that! I love everyone at our gym, we have an unbelievably awesome group of people! If there is someone I don’t know, I immediately introduce myself and try and make them feel comfortable. And I also want to say how much CrossFit has changed my life. The CrossFit family are my second family. I love them very much and they have become my best and greatest friends. The love and support this gym gives me is something I have never experienced before. It also gives me the confidence and strength to do anything in my personal and professional life too. I started my own business this past year, and a large part of that was because of the confidence that CrossFit has given me. I also ran a trail marathon with other fellow CrossFitters: Graham, Brittny and Matt. This I did with little training outside of CrossFit. I knew going into the marathon I would do well thanks to CrossFit. It is the greatest thing that has happened to me in many years. I am blessed and honored to be a part of this gym and family! I love you all!
Sean O’Rourke
Number One.
When your friends give you “Number One” as your CrossFit nickname, you can go a couple of different ways with it. You can laugh it off and stay humble (which Sean did). You can think you’re better than you really are (which Sean didn’t do). And you can make it true…which Sean is doing.
Three things stick out the most when I consider Sean’s rise inside of our box. The first is his inability to do so many of the things we assume he was born being good at. He will be the first one to tell you that he needed some major work on everything from squat work, to double unders, to muscleups, to even standing on his hands–let alone staying upside down to perform handstand pushups. To Sean’s great credit, his suck list continues to shrink. He is systematically going through his CrossFit toolbox and addressing things he knows he needs to improve (see interview below).
The other thing that really stands out with Sean is the manner in which he leads. He is not a verbose leader. He’s not the guy who commands the room with a dynamic presence when he walks in. On the contrary, sometimes you hardly know when he’s come in. His numbers are verbose. He makes his “presence” known by shouting “TIME” while most of us are looking at two to four minutes left.
The third thing also deals with leadership, and speaks volumes to me about his character. His willingness and eagerness to approach a new athlete or visitor, no matter who it is, and introduce himself to that person–effectively erasing any barrier between our elite athletes and our newest people. Sean believes in our people and he’s inclusive. He’s eager to be pushed to excellence and absolutely willing to bring people with him. He makes our place more fun. As a coach, it’s fun to watch him grow. As a friend, it’s awesome to have him around.
–Koach
1. What is your favorite WOD(s) or skill(s)?
My favorite WOD’s are the hero workouts. One of the great things about this community is we recognize people who have died protecting our way of life, whether it be people overseas in the military or our cops and firefighters who have given their lives protecting the communities they serve. When doing these workouts we have an opportunity to say thank you to these heroes in our own unique way.
My favorite skills are pull ups and box jumps.
2. What’s on your suck list?
I have a long list, but what I have been working on lately is handstand walks and pistols. I’ve also been working on anything involving strength. I want to get a lot stronger in my Olympic and power lifts because this will ultimately make my Metcon times faster.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, Etc.)
In December of 2010 I tried Paleo for the first time. After approximately 2 weeks I noticed a significant difference in my WOD times. Shortly after, Crossfit 310 had the 30-day Paleo Challenge which I took part in. Within the past 6 months I have switched to Primal and started to drink milk again, which I feel helps my strength and recovery.
4. How did you hear about CrossFit 310?
In March of 2010, Helen (my wife) asked me about Crossfit gyms in the area and I told her there was one in Redondo Beach that she should look into. I had been doing Crossfit on my own since July or August of 2008 and I saw Crossfit 310’s link on the Crossfit main site. Helen joined up and shortly after that Ryan Peterson contacted Kris and Copfit was born, at which time I joined.
5. How long have you been doing CrossFit?
I started doing Crossfit at 24 Hour Fitness in Carson in July or August of 2008. A co-worker told me about a workout called “Murph” which he said was really hard. In my head I was thinking, “Really, that doesn’t sound that hard.” The next day I went to Cal State Dominguez Hills and thought I was going to die from the workout. Since that day, I have been doing Crossfit and haven’t stopped.
6. What encouragement or advice would you give to new people coming in?
I would tell them to understand that everything in Crossfit is going to take time and hard work, but that’s what makes it fun. The ability to learn a skill and remove it from your suck list is an awesome feeling.
Graham Burford
Graham Burford is the 2nd head atop the 6am Two Headed Pain Monster (also commonly referred to as Tank and Graham). Graham, like his sadist twin Jason Tank, came into the Box with a bend towards the uncomfortable. He was an endurance athlete who was looking for something to supplement his training when he found us. As you can guess, he was satisfied with the amount of uncomfortable that we have on tap here, but I think he discovered more. I can see this in his absolute dedication to being a participator. Whatever we are doing at CrossFit 310, you can bet that he (and his awesome wife Brittny) will be a part of it. And he’s usually spearheading it. He is an amazing source of energy that helps fuel our box.
Graham is absolutely one of my favorite stories in the gym. I love to use him as an example of how to self-correct. His attention to his own mechanics and inefficiencies has certainly caught my eye. He is constantly growing. His endurance has increased! His strength and quality of movement have absolutely improved. His arsenal continues to grow. One of the most admirable traits I see in Graham is his quiet, unrelenting drive. If he is not good at something, he begins to work on that thing. He focuses on and trains for the things he can’t do, but relishes the things he does well. That is the perfect expression of what to do with CrossFit. It is the reason Graham has slowly been bubbling to the top of the whiteboards. I don’t see any signs of him slowing down.
If TankenGraham doesn’t kill itself first, the 6am Two Headed Pain Monster will be a force to reckon with. Watch your back…it bites.
–Koach
1. What is your favorite WOD(s) or skill(s)?
There are none that stand out ahead of many others. Nancy is always fun, and Fran. I like anything with a run, row, or squats.
2. What’s on your suck list?
Muscle Ups, Handstand Push Ups, Pistols, Double Unders… Everything is on there, as I know I can get better at everything.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
Clean; 75 % Paleo – I am really focused on that since mid-November and want to see what 6 months of the best eating I have ever done can do.
4. How did you hear about CrossFit310?
I heard the word CrossFit from some friends and wanted to vary my training and get in shape for our wedding. So, I Google searched to see what CrossFits were in the area, wanting to learn more. I just connected with Koach and have gone from there. I hate missing days now.
5. How long have you been doing CrossFit?
A year and a half.
6. What encouragement or advice would you give to new people coming in?
Don’t worry about what you can’t do, worry about what you can do and get better at that. More will come in the end if you are consistent and keep working at what you can do.
Chivas Fujimoto
–Koach
My favorite WOD is “The Chief”: 5 rounds of AMRAP 3 min. work, 1 min. rest: 3 power cleans 135#, 6 pushups, 9 squats…it’s killer every time! My favorite skill changes often because a newly-acquired skill becomes my new favorite skill! I also prefer any WOD or skill that I am better at than Chris Miretti.
2. What’s on your suck list?
Yikes! The ever-growing suck list…Here’s the top sucky on my suck list: MOBILITY. That is why CrossFit 310 is a fit for me. Kris has helped me immensely with my mobility, which in turn, has helped my overall CrossFit (and overall progression as a normal functioning human being). And….I hate rowing!
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
4. How did you hear about CrossFit310?
Ryan Peterson, who lived across the street at the time, invited me to try it out. I think it was about 1 1/2 years ago. Thanks, Ryan!
5. How long have you been doing CrossFit?
I started doing CrossFit about 3 1/2 years ago. For the majority of that time, however, I did it at a globo gym, which obviously did not provide me with the necessary equipment or space. I also realized that I needed a coach…After crossfitting at several different boxes, I found my home at 310.
6. What encouragement or advice would you give to new people coming in?
At first, just learn how to become “comfortable with uncomfortable.” Then, once you’ve gotten the basic movements down, gobble it all up and drink the proverbial KOOL-AID…go wild with CrossFit. Then, once you’ve been labeled an addict, you will learn the most important thing: REST DAYS….
Chris Miretti
Chris Miretti -28 years old/6’1”/205lbs
1. What is your favorite WOD(s) or skill(s)?
My favorite WODs are anything that will put me on the ground gasping for air and begging myself not to throw up. I enjoy WODs with gymnastic movements, just because they’re fun to attempt. But my favorite WODs are the grinders that just ruin you physically and mentally to the point where you become delusional and begin to think to yourself “I cant do this, I need to drop down on the weight”. Those are the ones that make you stronger in more ways than one.
My suck list is big. If it was up to me, I would put every lift and movement on to my suck list. As of right now it consists of muscle ups, pullups, hand stand push ups, snatches, heavy squats. I guess you can say everything is on my suck list because I want to get better at all my lifts and every movement that I do.
3. How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
Sarah Money
Sarah Money came into my office eight months ago with an absolute fire in her eyes. ”I want to compete” she said, and that’s basically all I remember from the conversation. I know that we made plans on how we would attack that goal, and how her training would need to evolve, but the only real memory I have of that short talk was all that blazing light coming off of her.
Sarah came into our gym already a competent athlete, but eager to learn more and attack her weaknesses. She is a personal trainer who’s background included CrossFit in the past. Sarah is fun and likable, and I don’t know anyone who doesn’t like her. She is a leader in our gym, and she leads in the best way. She leads by example. She cares deeply about moving the right way. She wants to be the strongest and the fastest sure, but she also wants to be the most impressive, I think. She seems to crave doing things the best way (that craving is, ironically, her achilles heal too), and she takes almost a sadistic joy in suffering through hard things.
Sarah is competing this weekend at the Next Level Invitational, and we are very excited and proud of her. I can’t wait to watch her grow even more.
-Coach Kris
[Crossfit 310]: What is your favorite WOD(s) or skill(s)?
[Sarah Money]: Favorite WOD/skill: honestly hard to say. I do love me a “Nancy”, or anything with the barbell (especially overhead skillwork), and moving awkward heavy things up the stairs or through a run. But really I feel anything could come together as a “perfect storm” and become one of my favorite WOD’s. It’s the uncomfortable that as much as it IS uncomfortable, I welcome. There is absolutely nothing like the feeling of testing your limits.
[Crossfit 310]: What’s on your suck list?
[Sarah Money]: What’s not?! Ha. Most definitely the bodyweight or gymnastic skills. Read the full post: click here
[Crossfit 310]: How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
[Money]: I would best describe it as 80/20 “clean”. I stray from grains and dairy. Mostly meat (mmmmm), fruits/veggies and cooking oils. My struggles are with sugar, dun dun dun. Hello, my name is Sarah, and I’m a chocoholic.
[Crossfit 310]: How did you hear about CrossFit310?
[Money]: Totally googled the closest CrossFit to where I was living at the time. Dropped by one day, Liz was coming out of the gym and walked me down to meet Kris and life immediately changed. You are lucky to meet one influential person in your life, but 2 game changers within 5 mins of the same day?!
[Crossfit 310]: How long have you been doing CrossFit?
[Money]: I started with 310 in Oct of last year. I dabbled with CrossFit back in ’08 for a little bit but lost touch for almost 2 years until I found the 310 family.
[Crossfit 310]: What encouragement or advice would you give to new people coming in?
[Money]: Use it as your own personal lab and have fun. Each person has their own reason and mostly likely a different reason, but we are all there to grow, no matter how big or small. Some days are better than others but there is always SOMETHING you can take with you (hopefully at some point Liz’s “paleo” coconut/almond/chocolate cube of goodness).
.
.
.
Heather Moe
If you didn’t know, Heather Moe, 5:30pm mainstay and occasional 6am interloper, is leaving us to pursue another career opportunity in Virginia.
I can remember Heather sitting across from me in our intro. She had a noticeable energy and sense of excitement. She came in strong and athletic, but missing some tools that relegated her to the middle of the pack on most WOD’s. Over time though, her determination, curiosity and diligence would seemingly start to free her in a number of different ways. She is such a great example of what it looks like to blossom into more and more fun. In fact, if I could give everyone one thing from Heather, it would be her sense of play. This is the thing that lets her connect with so many people in class. It’s the big secret to success in our place.
There’s an old CrossFit tagline that says, “It doesn’t have to be fun, to be fun,” and that’s the silent agreement that we’re all operating under. There are moments when this stuff can be absolutely miserable…but for most of us, that challenge to endure is kinda fun.
Heather, we will miss you. You are a great example, a great encourager, and a great addition to whatever family you’re going to. Keep us informed on your adventures.
–Coach Kris
[Crossfit 310]: What is your favorite WOD(s) or skill(s)?
[Heather Moe]: The Clean & Jerk and any gymnastics skills. I fell in love with the clean and jerk when I first learned it last Fall. If done right, the movement can look so graceful with the added benefit of giving the lifter the ability to move some quality weight. As for the gymnastics skills, as a little girl my sisters and I were always vaulting off something, up a tree or turning handstands and cartwheels. Getting to “play” again as an adult harkens me back to the fun I had as a kid. I never thought I’d get to play like that as an adult and I absolutely love it!
[Crossfit 310]: What’s on your suck list?
[Heather Moe]: Hands down, squat cleans. Love the clean part, hate the squat part. My squat is still inconsistent and unstable at times, making this movement super hard when I try to move any kind of weight.
[Crossfit 310]: How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
[Heather Moe]: Just 3 months ago I would have looked at you cross-eyed and said “Whaat??” My journey with food started when I became annoyed that Crossfit was not yielding any significant weight loss. This brought me to Kris who introduced me to the Paleo and Primal “ways of eating” (the diet word has weird connotations associated with it, so I’ll stick with “way of eating”). Before, my way of eating was not bad, just horribly imbalanced w/little protein and lots and lots of carbs. Now, I follow a mostly Primal diet. I don’t eat grains on a regular basis, make protein a main part of my meals, eat a lot of fruits and veg and still struggle with not giving into that wonderful, but deadly, sugar craving. It’s still a journey, but I’ve seen results, feel great and have sustainable energy to do what I want and need to do.
[Crossfit 310]: How did you hear about CrossFit310?
[Heather Moe]: A lot of my military friends participated in Crossfit, especially during their deployments, and highly praised its effectiveness. When my older sister deployed to Iraq a few years ago and took on Crossfit, she came home for her wedding looking amazing. She was a very unlikely Crossfit convert and I figured if she could do it, so could I. When Jeannie introduced me to Crossfit310, I jumped at the chance to try a class and, now, there is no turning back.
[Crossfit 310]: How long have you been doing CrossFit?
[Heather Moe]: Since October 2010
[Crossfit 310]: What encouragement or advice would you give to new people coming in?
[Heather Moe]: Crossfit, literally, is for everyone. For people of all ages, sizes and skill levels. While the work will look intimidating and overwhelming at first, realize your coach is interested in growing and increasing your skill and ability, not breaking you the first week you arrive. You might feel broken the first several weeks there (and believe me, I did), but the coaches will not push you beyond what you are physically able to do. Trust them and listen to their advice. Also, listen to what your own body is saying. If something doesn’t feel right or feels like you might hurt yourself, stop and listen!
Last piece of advice, increasing physical ability is a process. This means it will require time and dedication to see improvement, but this is the best part. Enjoy the journey and celebrate the small successes and met goals. You will certainly have a lot of other people who will be celebrating along with you. Crossfit will help you lose weight, become stronger and more capable, and, in general, give you a better quality of life. It will change your life forever if you let it.
.
.
Matt Chavez
Q & A with Matt
[Matt]:I love anything with running. Coming from a soccer background I enjoy having the familiarity of the run allowing me to recover. The workout Helen comes to mind as a favorite. There are many skills I hope to master soon (snatch, thrusters) but I really like cleans. Hang cleans and power cleans are fun for me at the moment. I believe this is due to not have ANY rack position when I first came to Crossfit310. Now everytime I clean I see how far I have come. Have a WOD with cleans and a run… I am in heaven!
[Crossfit 310]: What’s on your suck list?
[Matt]:I think the only thing that was not on my suck list when I began was bicep curls. The problem with that was we never do them! Kris used to call me ‘glamour’ due to the constant request for curls. I have come a long way since. I have my double-unders and they are up to 33 but my jump is too high. I get burnt out very quickly. My wall balls are a suck list staple. I think they like being on that list and just bought a home there. And finally snatch is due to not being able to try it yet. Mobility issues with my shoulder. Hope to keep progressing and tackle that soon!
[CF310]:How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
[Matt]:Paleo. But have been toying with chav-leo. It’s paleo with my twist. Paleo with the following added… oatmeal, rice, black beans and potatoes. These carbohydrate sources are to support anaerobic training. Getting all your carbs from fruits/veggies is good to a certain extent. Sugar is in fruit, natural sugar but it’s still sugar and too much is no bueno. I am extremely active. I do 2 workouts a day minimum. Crossfit in the morning and usually soccer in the evening. Surfing, running, weightlifting and biking usually creep in during week to make 3 activities somedays. I feel I can not have the perfect paleo meal before/ after each of these. It’s true that these few starchy carbs stick and are harder to burn through but that is what I need. I have a very high metabolism along with being constantly on the go. As I said I am toying with it. I will keep you posted!
[CF310]: How did you hear about CrossFit310?
[Matt]: In early May (2010) I went to wedding in Cancun and saw a friend I had not seen in 4 months. I noticed a good change in her body and the passion in which she was talking about this crossfit thing. I came back from Cancun with an interest and desire to find out what this whole thing was about. I was recovering from ankle surgery in January and the gym was becoming a burden. I could not run yet so all I did was stationary weightlifting… Hence my obsession with bicep curls when I joined. I looked up where my local crossfit gyms were and up popped Crossfit310. I went in for my baseline workout and was hooked. Being a coach I appreciated Kris and how he relayed the information. I loved how you could scale the workouts due to injuries or mobility issues. And what I was most excited about was that no day is the same! I mean I didn’t even know what I was going to do until I showed up to the gym. Which I have a love/hate relationship with now.
[CF310]: How long have you been doing Cross Fit?
[Matt]:I have been doing CrossFit for about 8 months. I want to become a beast. An all around athlete. I want to push my body to see what it is capable of. Mobility with my ankle and now my shoulder has held me back but I believe good things are to come.
[CF310]: What encouragement or advice would you give to new people coming in?
[Matt]:First, listen to your body. Even if you have never done CrossFit, your body talks to you. Learn to understand the language.Second, diet is more important than you think. You can put all the effort an time into your workouts but if your diet is lacking, you’ll never reach your potential. Think of it this way. How many times a week do you workout? Now how many time a week do you eat?Third, push yourself to be better and find your niche. If it’s cardio you want, then light weight and go for your best time. If it’s heaviest weight you want, then load up that bar as much as you can. No matter what you want to accomplish, you can scale it to achieve it.Forth, keep correct form. Above I just said you may want to load up that bar. But just think if you compromise form, you will be picking up nothing. Form is the most important thing to accomplish about a skill before adding load.Last, use the people around you. Your trainer. Soak up Kris’s knowledge. Use him whenever and however you can. Fellow classmates. Their experiences with workouts, movements and injuries. Talk diet with everyone and use people to help you. And finally use everyone for motivation and encouragement. If someone is in front of you… catch them! If someone is behind you, encourage them to catch you!
.
.
Magdalena Ping
[CF310]: How did you hear about CrossFit310?
[Mag]: From Kris. He trained me after both of my children were born and one day I called him to let him know I was in need of something to get me back in shape! So he brought me in to his cross fit gym and a year later… here we are! He is a dear Friend!
[CF310]:What encouragement or advice would you give to new people coming in?
[Mag]: I just want to share with everyone about how positive this is for me! I could barely walk at an incline after my first child was born and now able to Run a 8:13 mile and still have some air left, Dead lift 205lbs
.
.
.
.
Jason Tank
Q & A with Tank
[Crossfit 310]: What is your favorite WOD(s) or skill(s)?
[Tank]: Favorite WOD would have to be Filthy Fifty just for the sheer amount of work and how much room for improvement there it. My favorite Skill is Deadlift, I like picking up heavy things.
[CF310]: What’s on your suck list?
[TANK]: Running jump rope, ring dips, muscle up and pretty much all squats.
[CF310]: How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
[TANK]: I eat Paleo/Zone for the most part. I don’t measure my food but I try to eyeball portions to get that 40/30/30 balance. Sunday is off day, also known as “Sunday Funday”.
[CF 310]: How did you hear about CrossFit310?
[TANK]: Met Kris at church and a few other people that go to church were going. It sounded like something I would enjoy, and I was right.
[CF310]: How long have you been doing CrossFit?
[TANK]: Started April 7th 2010.
[CF310]: What encouragement or advice would you give to new people coming in?
[TANK]: No matter how hard the work looks, do it, you can do more than you think you can, and you will be successful if you do it.
Christine “Small” Galligani
Chris was the first athlete to join our ranks when we moved into our new space. She had been CrossFitting at a great Box down in O.C. (Next Level Performance), so she came in knowing the language, knowing the culture, and already knowing her numbers—sweet!
Chris is an absolute joy to have in classes. Affectionately known as “small” (1/2 of the dynamic duo known as “Tall and Small”), Her attitude towards the difficult tasks set before her is what makes her stand out. If size were measured by determination, she would be a giant. Her eagerness to be better is crucial to her success. Her eagerness to help and encourage anyone who happens to be next to her is crucial to your success—even if you don’t know it yet.
Stand next to her if you can. See if some of that determination will rub off on you. And if I haven’t already, tell her to pick up something heavy.
-Coach Kris
[Crossfit310]: What is your favorite WOD(s) or skill(s)?
[Chris Galligani]: Hmm… I don’t really have a favorite WOD. As long as I have put everything I had into it, I feel good about whatever it is that I just accomplished. That said, I can rock a good squat – front, back or air (Tania loves to tease that I should use a tennis ball as my target), I love me a good Abmat sit up, and I will admit to having fun with the tire flipping. I am so enjoying my progression on the pull-up bar. I will get there and I will kip; mark my word
[CF310]: What’s on your suck list?
[Chris]: I always feel like it’s easier to talk about what ISN’T on my suck list! That’s the thing about CrossFit: even the things you do well are always becoming more challenging because you are adding more weight or distance or speed or some other way to grow your strength. That said, pretty much anything with the med balls (cleans or wall ball) is a mental block for me. Also, the more gymnastic skills we do, think handstands and L-sits, are not strength areas for me. And, you can ask any of the three people who coached me through them last time we did pistol rolls… This is not a strength area for me in the least.
[CF310]: How would you describe your diet? (Paleo, Primal, Zone, Clean, etc)
[Chris]: My diet is what I would call “Everything in Moderation.” I don’t eat 4-leggeds (cow, pig) with the exception of an annual hamburger and hot dogs at baseball games, so I’m a lean meat only girl and have been for years. That is simply a preference for me. I’m usually pretty strict with my eating during the week: a lot of salads, fruit, chicken, turkey, fish – repeat. I prefer to cook at home instead of going out, and I don’t like fast food. I’m a big water drinker and have a big mug of green tea daily. I am addicted to raw almonds and I try to avoid grains. That said, on weekends and special occasions, I tend to allow myself to indulge here and there; it’s just a matter of balancing those choices with a lot of other good ones for me. Being as small as I am, the bad choices show up on my body pretty quickly. I have been reading up on and starting to experiment here and there with some paleo-friendly food; I think this is where I am headed. I’m learning a lot from Jojo and Liz’s great recipes, so keep them coming!
[CF310]: How did you hear about CrossFit310?
[Chris]: I was shopping for CrossFits! I was moving from Orange County up to the South Bay, and I did baseline classes at three different CrossFits in the area. Kris was such a great coach and had the most awesome attitude that I was sold almost immediately. I loved the size of 310 and the people are amazing. It was just the right combination of team camaraderie and individual performance for me. I am a little bit of an addict!
[CF310]: How long have you been doing CrossFit?
[Chris]: I was at CrossFit No Limits Performance in Mission Viejo before I started at 310. (You guys call me Small; they named me Shorty. I’m picking up on a trend here.) I have been a CrossFitter since October 2009. After the first three months of CrossFit training, I no longer needed to wear the knee brace I had used for ten years while running because the core training had strengthened me in a completely different way. From that point on, I was hooked.
[CF310]: What encouragement or advice would you give to new people coming in?
[Chris]:Small’s helpful hints for newcomers:• Don’t be afraid to try. EVERYTHING is new when you first come to CrossFit, even things you think you’ve done before. We do skills in a completely different way, so be open to the changes and come to the gym to learn. It’s the skill work and correct form that help get you through the most grueling WODs. And, it’s the practice and positive mindset that push you to a whole other level of performance.• Talk it up with people! Just don’t do it when Kris is instructing the group… Our group is friendly and outgoing. People are very supportive of each other and will help walk you through any skill you feel is tough for you. You will always learn something from the people you spend that hour with and it will really help when they are cheering you through the toughest WODs.• Along with that one, get yourself a buddy. I usually try to find someone who is just a little bit stronger than I am in the skills we will be using during the WOD. I set up my station near them and keep an eye on their progress. This helps me motivate to try to keep up with them when I am struggling and I have to rely on my competitive nature to push me through. (This is one of the reasons that Helen and I are always 1 second apart when we finish a race!) It also helps me gauge which skills I am doing well and which I need to practice more often. Since there are no mirrors at CrossFit, I learn by watching everyone else and trying to incorporate the good things they are doing into my own skill work. This is why times and weights used are logged on the boards; use them to help you set goals for yourself and find someone to chase.• Write it down. Get yourself a notebook the next time you are at the store and start logging what you do. Some people write what they eat every day, others just the WOD, some track their weight. Whatever is helpful for you to know is useful information. I really like to know my numbers so I can set a realistic goal for myself. So, I track how much I lift, how many reps, etc. Before I start a workout, I look at my last numbers for that skill and set a challenge for myself so I can have a target to accomplish. It really helps me to have a purpose for the workout.• Listen to Kris. There will be days where the whole WOD is your suck list, and there will be days when he has moved you to a new weight on something and you are nervous about it. You might not like him very much right at that moment, but trust your coach. He has watched your progress and knows what you are capable of, probably more than you do. I’m not going to lie, those days will still suck. But, in the big picture, they help you get to the next goal.•Stretch, soak, roll out and stretch some more. The recovery is always hard, but it is especially tough when you are first starting. I remember having days of not being able to walk and feeling like I could never go down a flight of stairs again! Help yourself recover by getting enough rest, drinking a lot of water, and making sure you are stretching and rolling out as much as you can. It does make a difference.