Archive For: Community

Athlete Spotlight: Cheryl C. (3/3)

When & where did you take your last vacation?

Last vacation-ish was to Isla Mujeres, Mexico. It’s a small island off the coast of Cancun. It’s only about 5 miles long and ½ a mile wide. You could stand in the middle and see the water on both sides! And you can’t rent cars on the island; you have to rent a golf cart. It is so much fun speeding around the island in those things!

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Do you have a favorite place to travel to?

Honestly, my parents’ house. When I got there, I feel so relaxed and chill. I feel like nothing could go wrong. And it’s always full of laughter. If you’ve ever met my sisters, you know what I’m talking about.

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What’s your favorite place to go out for dinner?

Fogon cuz it’s quick and tasty! Oh and because they pretty much have our order memorized.

If you could have any super power, what would it be?

Telekenisis. I’m (possibly) the laziest CrossFitter so after a WOD, I could just put my weights away with my mind! And I”d put yours away too!

As a kid, what was your ideal dream job?

A teacher. I’ve always had a passion for sharing what I know, learning more and helping others. I thought being a teacher would be cool, but then I realized I don’t want to teach kids. Then I got into adult education.

*Sheena’s note: Cheryl was one of our trainers on staff! She was and still is an amazing coach, judge, and cheerleader!

What are your top three favorite movies?

Grease, The Little Mermaid, Starship Troopers

Do you have a power song? What gets you pumped up?

I have so many songs and artists that pump me up, especially when I hear them in the gym. Here are a few:

Q-Tip feat. Violator – Vivrant Thing
Smif N Wessun feat. Mary J. Blige – I Love You (remix)
Rupaul – Sissy That Walk

Any fun facts about yourself that your gym-mates don’t know about you?

I was the mascot my junior year in high school and I even went to mascot summer camp. Being in a bear costume in the Fresno, CA heat was the worst.

What outside-the-gym activities you like to participate in?

Honestly, I don’t have many outside-the-gym activities! Wendy and I do love going to to drag shows. There’s just something about drag queens that we can’t resist! I think we love the transformation and the dedication. Drag queens put more time and effort into their look than anyone else!

Recently, Wendy and I have been spending Monday evenings at 8 Limbs in their Restoratives class. It is, as Michi described, an hour-long almost-nap. It’s so relaxing and soothing… we look forward to it every week now!

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Quote to live by?

Cogito ergo sum. (I think, therefore I am.) My interpretation of this quote is probably different from how it was meant to be understood. When I hear this, I think about my potential. I interpret this quote to mean, if I think a certain way, I will be that certain way. For example, if I think I am a loving, strong, smart woman, I will be that and take the steps towards that. Same goes for negative thoughts. If I think I am weak, I will probably take steps towards that. It’s a reminder to me to maintain those positive thoughts and to believe in myself.

Who inspires you?

I draw inspiration from everyone I meet. I know that sounds cliche, but I really do. I think that when I meet people for the first time, or if even I’ve known them for a long time, the conversations we have are meaningful and affect me in some way. A couple of weeks ago, I went to a karaoke event at Westlake Park and met Lonnie. He’s an older, black guy who sat down next to me and we just started chatting away. Afterwards, we walked a few blocks and he told me about how he takes writing classes whenever he can and that writing helps him express himself. Just in that 15 minute walk and talk, he inspired me to start journaling and to take classes, even when I’m old old!

Athlete Spotlight: Cheryl C. (2/3)

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Do you have a favorite exercise movement? Least favorite?

My favorite exercise movement has to be cleans and least favorite is thrusters.

What’s your most recent PR?

I just hit a 45kg hang snatch while I was in Liberty Lake, WA. I wasn’t expecting anything to come out of that evening, especially because I didn’t have my lifters and I had done 60+ OHS the day before!

Do you check the workout before coming in or do you just show up?

I check it, but it doesn’t stop me! I like to mentally prepare!

If you were to have encouragement or advice for new people trying CrossFit, what would you say?

You don’t have to “get ready” for CrossFit. A lot of people think they have to be in some type of physical shape before starting. DEFINITELY NOT. Anyone can start any time. Just get in here already.

What fitness goals have you set for yourself to achieve in 2016?

Oh geez, thanks for the reminder! Gotta get on those. I remember writing them down for you guys… I found it! Consecutive DUs – CHECK! Butterfly pull ups – nope. 50kg snatch – working on it! And 70 kg clean & jerk – working on it!

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Athlete Spotlight: Cheryl C. (1/3)

Get to know Cheryl C.

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Where are you from/where do you consider home?

I’m from Vallejo, CA, but since I’ve lived in Seattle for the past 10 years, I guess I consider it home now.

What do you do for work?

I am an instructional designer. Have you ever taken those online classes where you click Next to proceed, and sometimes they have narration or animation? Or have you taken the CrossFit Judge’s Course? I make stuff like that.

Do you have a favorite part about your job?

I’m constantly learning something new. With each project, I have to quickly become an expert on the topic. I’m hardly ever working on anything for too long.

What does a typical weekend look like for you?

Friday night, Barbell @ 7:30
Saturday morning, CrossFit @ 9am, then an americano with a General Porpoise lemon curd donut
Saturday… all day, quality time with the wifey and pup.
Saturday night, hopefully a massage at Meng’s Dream Foot Massage
Sunday morning, CrossFit @ 9am, then coffee with breakfast at Lost Lake
Sunday… grocery shopping, food prep, laundry, housekeeping

Tell us about how you got into CrossFit!

I moved into Trace North in 2008 and in March 2011, I noticed some people running around the block with med balls. I was training for a half-marathon (WHAT?!) at the time and had been practicing yoga for two years. I wanted something new so I walked into the Foundation CrossFit one day after work. And the rest is history.

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What was your experience in joining our gym?

I fell in love immediately! My orientation was with Adam W. and he really got me pumped about moving outside of my comfort zone. I was actually bored with my comfort zone of running and yoga and was ready to go. Oh, and then during my orientation, I saw Sheena do a pull up and was like whoa. I want to do that.

Since you started CrossFit, have you changed your nutrition? How was it before and what do you do now?

My nutrition has changed quite a bit. Before it was eat whatever you want, but count your calories! Now, it’s more about trying to stay away from certain foods (dairy, gluten, sugar) because I’ll pay for it later. I’ve learned that my body responds to these things negatively and it impacts my day-to-day.

Athlete Spotlight: Will A. (3/3)

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When & where did you take your last vacation?
At my house two weeks ago. Last real vacation was forever ago.

Do you have a favorite place to travel to?
Probably Spain.

What’s your favorite place to go out for dinner?
In Seattle, Casual–Uneeda Burger. Splurge–Bateau.

If you could have any super power, what would it be?
Making paperwork do itself.

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As a kid, what was your ideal dream job?
Soccer player.

What are your top three favorite movies?
Rocky, When We Were Kings, Trainspotting.

Do you have a power song? What gets you pumped up?
Various ill-tempered rap songs. Also stuff from Bad Brains or Henry Rollins.

Any fun facts about yourself that your gym-mates don’t know about you?
My wife adopted teenage boys when she was in her mid-20s so, by marriage, I have 31- and 28-year-old sons and a 5-year-old grandson at the age of 40.

What outside-the-gym activities you like to participate in?
Food, beer, wine, family stuff. I am also a big football and soccer fan. Grew up not far from New York, so I mostly support New York pro sports teams (Giants, Knicks, Mets, Rangers). I support the Seahawks as long as the Giants aren’t involved. Also have Sounders season tickets. I am a two-time graduate of the University of Michigan and am thrilled that we finally have a half-decent football team again. I have also been a fan of Liverpool Football Club for over 20 years.

Quote to live by?
“There is never a time in the future in which we will work out our salvation. The challenge is in the moment; the time is always now.”–James Baldwin

Who inspires you?
My parents.

Athlete Spotlight: Will A. (2/3)

150 slam balls…. Better or worse than 150 wall balls?

A video posted by Foundation CrossFit (@foundationcrossfit) on

Since you started CrossFit, have you changed your nutrition?
How was it before and what do you do now? No one should ever look to me as an example of how to eat. I can’t say I have changed my nutrition. When I am on task from a nutrition standpoint, I basically just try to avoid eating foods with no nutritional value and avoid drinking my calories. Unfortunately, I am off task far too often.

Do you have a favorite exercise movement?
Deadlift.

Least favorite?
Thrusters.

What’s your most recent PR?
Snatch 70 kg.

Do you check the workout before coming in or do you just show up?
I definitely check it. Like to have an idea of what I’m in for. I try not to WOD-shop, but some days I just don’t feel like thrustering.

If you were to have encouragement or advice for new people trying CrossFit, what would you say?
For people like me who weren’t stud athletes before coming to CrossFit, just familiarize yourself with the movements and what it feels like to do them properly, and just try to do better than you did last time with each workout.

What fitness goals have you set for yourself to achieve in 2016?
75 kg snatch, 100 kg clean.

Athlete Spotlight: Will A. (1/3)

Meet Will A.

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Where are you from/where do you consider home?
Born and raised in northern New Jersey, but spent almost my entire adult life in Philadelphia before moving to Seattle at the end of 2014.

What do you do for work?
I am a physiatrist (physical medicine and rehabilitation physician) at Swedish. Our practice focuses primarily on nonoperative management of spine and musculoskeletal conditions and sports injuries.

Do you have a favorite part about your job?
Opportunities to expand my skill set. Currently am learning a lot about musculoskeletal applications for ultrasound. Also nice having my own office, but wish I had requested a standing desk;)

What does a typical weekend look like for you?
Depends on the time of year. When there’s no football, I try to get into the gym in the mornings. Otherwise mostly revolves around cooking, eating, hanging out with my wife or spending time with family/friends. I’m a 40 year-old married guy, so my weekends are pretty tame at this stage of my life.

Tell us about how you got into CrossFit!
I joined FCF shortly after moving to Seattle at the beginning of 2015. I have a tendency to not be motivated to exercise after work, to the point where I would go to the gym and totally half-ass my workout or sometimes change my mind and not work out at all. One thing that drew me to CrossFit was that there are no opportunities to switch off during the workout; once you show up, you have no choice but to get something done. I spend less time in the gym and get more done now than I did before CrossFit. Also, about 9 months before starting CrossFit, I started modifying my weight training routine to focus more on functional, multi-joint movements and less on isolation movements, and I saw CrossFit as a natural evolution of that.

What was your experience in joining our gym?
I joined Foundation because it had good Yelp reviews and I could walk there from my job. I liked it so I stayed.

Athlete Spotlight: Margot W. (3/3)

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What's your favorite place to go out for dinner?
I’m not sure I have a favorite place, but I am frequently at Barrio on Friday nights after Champagne Friday.

If you could have any super power, what would it be?
I would like to be in two places at once. Or, have Hermione’s time turner necklace. That way I could easily have 30 hours in a day!

As a kid, what was your ideal dream job? 
I have probably had 25 different dream jobs. I know I went through phases of wanting to be a professional horse trainer, volleyball coach, doctor, wilderness trip leader, and white water rafting guide.

What are your top three favorite movies? 
Miracle, 10 Things I Hate About You, and Pride & Prejudice (1995 A&E version)

Do you have a power song? What gets you pumped up?
Lose Yourself by Enimem or Wake Me Up by Avicii

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Any fun facts about yourself that your gym-mates don't know about you?
I started riding horses when I was 4. At 10 I joined a vaulting team (basically gymnastics on horses). We performed various gymnastic type movements on the horse while it cantered in a circle. This was probably the last time I actually liked gymnastics. When I was 19 I spent 40 days backpacking and canoeing in Northern Alaska with NOLS. We were above the arctic circle, so it never got dark. We saw bears, wolves, and muskoxen, and the best fact of all … we didn’t shower for 40 days.

What outside-the- gym activities you like to participate in?
I love to be outside in the mountains, hiking and camping.

Quote to live by? 
“Do what you want” – this is not a quote per se, but more of a motto I came up with during my travels. I realized that I was most happy when I did what I wanted to do, not worrying what other people thought or what I “should” be doing.