Setting PRs and Winter Goals

Cross-training gym with a barbell and weights ready for a workout

So it’s Fall and as it transitions into Winter you want to achieve some goals. What is a goal? What do you want to gain from achieving your goals? Have you mapped out the road to the end result or are you still looking for direction?  There is a lot of confusing information on the web and a lot of great resources, but how do you sift through the junk and find a plan that works for you?  Maybe you want to set new lifting PRs or you want to get the seemingly mythical *muscle-up*, well, you can! Thankfully, we’re here to help.  Let’s talk!

See you at the box!  Let’s do this!

October Athlete of the Month

Congrats to Kendall for being named CFF Athlete of the Month! Get to know another face around the gym!

ATHLETE OF THE MONTH!

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Name: Kendall Likes

Nickname: Kenny

Where are you from? Raised in Maryland, born in California… I sing Phantom Planet every time I go back to visit.

Occupation? Currently working on my Masters of Medical Science at Drexel College of Medicine.

Favorite movie: Mulan or Top Gun. Or anything with Will Ferrell.

Favorite music or artist: Eric Church and most country music, also really into Top 20 jams

Favorite book: Obsessed with the Harry Potter series. The Goblet of Fire was my favorite!

Favorite food: “Peanut butter is the glue that holds us together” I think Ninja said that. Oh, and coffee is its own food group! Buffalo chicken pizza and birthday cake ice cream are also favorites.
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September Athlete of the Month

Congrats to Robert on being named CFFs Athlete of the Month for September! Get to know another face around the box.

ATHLETE OF THE MONTH!

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Name:  Robert Cheetham

Nickname: Bike

Where are you from?  I mostly grew up in Michigan; I came to Philadelphia from Japan to attend graduate school. I’ve lived in Philadelphia since 1994.

Occupation?  CEO of Azavea, a software company that builds geographic visualization tools

Favorite movie:  Burmese Harp, Love Actually, Amelie, Slumdog Millionaire, Good Night & Good Luck, Star Trek, Lone Star, Crouching Tiger Hidden Dragon, Lost in Translation

Favorite music or artist:  Anything Doc likes.

Favorite or current book: Oh boy. So many books. The Power of One, American Gods, Three Body Problem, Flourish, Origins of Political Order, Unbroken, Mindset, Wool, Monsoon, The Kite Runner, Dune, Team of Rivals, John Adams, Shantaram, Cryptonomicon, Three Cups of Tea, Innovators Dilemma, Cloud Atlas, anything by Alistair Reynolds or Peter Hamilton

Favorite food: Chocolate, fruit
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August Athlete of the Month

Congrats to Kris on being named CFF Athlete of the Month for August! Get to know another face around the gym.

ATHLETE OF THE MONTH!

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Name: Kristin Grandzol (formerly, Smith)

Nickname: Smithers

Where are you from? Garnet Valley PA.

Occupation? Medical Device Sales Rep. I specialize in Spine fusion devices.

Favorite movie:  The Grand Budapest Hotel (or anything by Wes Anderson), or Pulp Fiction (or anything by Quentin Taratino)! I love pretty much all of their work!

Favorite music or artist: I love singer/ song writers. Especially Edward Sharp and the Magnetic Zeros. Although the band broke up due to a lovers quarrel : (

Favorite or current book: Favorite book is, The Red Tent is my fav , and I currently Im reading the Game of Thrones books #withdrawl

Favorite food: PASTA or a Chick fil a sandwich.
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Lately At The Box…

Hey guys!

We’ve been having a fantastic Summer at CrossFit Fairmount! New classes have been added, Barbell Club continues to be a huge success, On-Rampers flowing through, gut-busting partner workouts, new PRs, training for competitions, and some amazing personal achievements all around.

On the 4th of July we put together a fun little partner WOD.  Have you ever wanted to flip tires, toss around Atlas Stones, or test your might on sled pulls?  Well, we gotta bunch of folks out doing just that and we have plenty more up our sleeves for the rest of the summer.

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The BEACH WOD, scheduled for July 23rd, is still on the calendar and we cannot wait! Pack your sunscreen and protein shakes, my friends.  This is for members only, so check out Facebook for more details.

COMPETITIONS on the horizon for a bunch of members!  Don’t forget to submit your pictures to us!  Good luck and see you there (talking to all y’all going to the Brawl this Saturday).

DROP-INS are especially encouraged to break a sweat with us and see what CrossFit Fairmount is like.  $20 or buy a t-shirt!

STAY CONNECTED to our Facebook and Instagram for updates…

 

July Athlete of the Month

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Congratulations to Big Ben for being named CFF’s Athlete of the Month for July! Get to know another face around the box!

Name: Ben Herbert

Nickname: Big Ben

Where are you from? Columbus, Ohio

Occupation: Business Development Manager

Favorite Movie: Braveheart

Favorite Music or Artist: Tie between Dave Matthews and The Prodigy

Favorite or Current Book: Favorite series will forever be Harry Potter. Current books are Hitch 22 by the late Christopher Hitchens and The Commitment by Dan Savage (I’m all over the place with what I read…it’s whatever I’m interested in at the time)

Favorite Food: Always down for Chicago Style deep dish

Favorite Quote: “Let me die still loving, and so never die” – Mary Zimmerman, Ovid’s Metamorphosis

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June Athlete of the Month

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Congrats to Jill on being named CFF’s June Athlete of the month… Get to know another one of the members at the box!

JUNE ATHLETE OF THE MONTH!

Name: Jillian Cardamone

Nickname: Jill, and my family calls me Bean

Where are you from? Montvale, NJ

Occupation? Process Engineer for Simple Meals & Sauces at Campbell’s Soup

Favorite movie: The Shawshank Redemption. Although I don’t watch many movies because I almost always fall asleep, typically after the first 12 minutes.

Favorite music or artist: I listen to a lot of podcasts, does that count? Big fan of classic rock too.

Favorite book: The Alchemist by Paulo Coelho

Favorite food: Chocolate, ice cream, easy mac, tater tots…to name a few

Favorite quote: “To give anything less than your best is to sacrifice the gift.” Steve Prefontaine

What is your fitness background? I’ve always been a runner. I played soccer growing up and ran track in high school. In college, I dabbled with recreational squash and intramural horseshoes. Two years ago, I started curling in a weekly league (think Winter Olympics – not hair or bicep curling), as well as triathlons in the summer. I like trying new athletic hobbies 🙂

It there a specific sport, activity or goal that you are training for, if any? The 2016 TCS New York City Marathon! After three years of entering the lottery, I finally got a spot. It will be my third full marathon and fun fact – falls just short of my 26.2nd birthday.

How long have you been doing the sport of CrossFit? 3 years

Since joining CFF what changes have you seen in yourself? Both physically and mentally? I feel like having a strength portion of the class has significantly benefited my lifting endurance. Before CFF, I would rarely wod and strength on the same day. And mentally, I’ve stopped cherry-picking wods since it’s impossible because Goose never posts them ahead of time.

What is your least favorite CrossFit Move? Snatches

What is your most favorite CrossFit move? Cleans

Is there any particular WOD that you can remember is your favorite? Isn’t that an oxymoron – “favorite WOD”? I like anything involving the combination of legs and lungs – ie some form of running, cleans and deadlifts.

What are some of your CrossFit goals that you have for yourself in the next year? Nothing specific – my goal each day is to show up, work hard and make the most of the hour.

What are you passionate about? Excel spreadsheets. And food. Sometimes even food related spreadsheets. Anyways, I love working with food, baking desserts and trying new restaurants in Philly. Food brings people together.

What is something that others may not know about you? I volunteer with the Girl Scouts of Eastern PA by sitting on the Girl Scout Gold Award committee. I mentor high school girls working on their Gold Award project. I am constantly inspired at the incredible service projects they do to help the communities.

What’s been your best memory since joining CFF? Definitely Festivus. I enjoyed spending the day competing and cheering other members on, as well as the post-festivus festive meal. It was a fun way to participate as an individual, yet still have a team presence.

May Athlete of the Month

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Congratulations to AO on being named CFF’s Athlete of the Month for May! Get to know another one of the faces around the gym…

Name: Alex Oliver

Nickname: AO

Where are you from? A small town in the Poconos called Berwick, PA

Occupation? I am the site director for an after school program for middle school-ers.

Favorite movie: The Lion King

Favorite music or artist: Anything blues-grass-y

Favorite or current book: I am currently reading “The Art of Racing in the Rain” by Garth Stein and love it!

Favorite food: Anything I can grill (also, chicken wings and Italian hoagies)

Favorite quote: “Would I rather be feared or loved? Easy, both. I want people to be afraid of how much they love me.” – Michael Scott

What is your fitness background? I played sports in high school and haven’t really done anything except bike around the city since then (until CrossFit of course)

How long have you been doing the sport of CrossFit? I had done a few CrossFit workouts during my high school athletics, but nothing too serious until I joined CFF in July, 2015

Since joining CFF what changes have you seen in yourself? Both physically and mentally? I feel much healthier and energetic. I also flex more often (at home) and make my wife “feel my muscles” all the time (poor girl).

What is your least favorite CrossFit Move? Strict Press, by far, but I’m looking forward to improving my form and strength.

What is your most favorite CrossFit move? Back squat, no question about it.

Is there any particular WOD that you can remember is your favorite? I love doing Barbell Complex every few months because I get to see how my whole body is progressing.

What are some of your CrossFit goals that you have for yourself in the next year? Get my shoulders stronger so that I can do heavier shoulder presses and handstand push ups. Also, I would like to beat Doc at just one workout (just kidding about the last one)

What are you passionate about? Helping people, whether they need a home, an education, someone to listen to them, I love to serve people.

What’s been your best memory since joining CFF? Competing in a novice competition with Zack. It was a rewarding experience because I got to see my training in action and we surprised ourselves with how well we did.

You participated in this year’s CrossFit Open… How was the experience?? It was fun and intimidating to be competing against the whole world. I really enjoyed getting to see where I stand and look forward to seeing how my numbers improve next year!

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April Athlete of the Month

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Congrats to Janeilla for being named CFF’s Athlete of the Month! Get to know another one of the athletes from around the box!

Name: Janeilla

Nickname: J

Where are you from: Trinidad and Tobago

Occupation: Toddler Life Coach (Nanny)

Favorite Music: Soca and Dancehall (I love to dance)

 

Favorite Movie: Any and all Kung-fu movie, the really old ones are my absolute favorite, where their mouths are moving but the sound comes way after their done speaking. I’ve watched “Iron Monkey” over 30 times.

Favorite Book: The Coldest Winter

Favorite Food: Curry Crab and Dumplings

Favorite Quote: To deny people their human rights is to challenge their very humanity. Nelson Mandela

What is your fitness background: Coming from a home where your parents were both professional football (soccer) players,I dabbled in it a bit but I spent most of my life playing Netball and Cricket also training in Muay -Thai. When I moved to the US six years ago I started playing softball and American football.

Is there a specific sport,activity or goal that you are training for, if any: I really want to start playing football (soccer) again and I want to do a tough mudder

How long have you been doing crossfit: A little over four months now.

Since joining CFF what changes have you seen in yourself? Both physically and mentally? Physically I’ve lost weight and I’ve gotten a lot stronger but my biggest accomplishment is how disciplined I am and more confident I am in myself.

What is your least favorite move? Pull ups and ring dips “No Bueno” 😩

What is your most favorite move? Box jumps and any form of dead lifts.

Is there any particular WOD that you remember is your favorite? Whatever WOD I did and got my first RX , I can’t remember exactly what it was but I felt pretty darn proud of myself.

What are some of your crossfit goals that you have for yourself in the next year? I want to be able to do a hand stand/ hand stand push up and climb that rope at the front of the box.

What are you passionate about? Helping the Homeless and the disabled a lot of my free time is spent with the disabled teaching them computer skills and helping them with mock interviews.Oh yeah and the UFC , I have an unhealthy obsession with the UFC. Not ashamed

What is something that others may not know about you? I am an amazing cook, don’t mean to toot my own horn but “toot toot”. I’ve been cooking since I was 7years old and it’s the only thing that can calm me when I am angry or upset. I’ve recently been trying to make my country’s food healthier so I won’t feel bad when I eat it. Work in progress.

What’s been your best memory since joining CFF? Hanging out with everyone outside the box and the day i got 15 double unders in a row.

You Participated in this years crossfit open. How was the experience? Lets just say I am happy that i did it, I was super nervous for 16.1 but after that i felt like I could accomplish anything, after the soreness wore off 3 days later that is.

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