MARCH 2011 - JON CREE

When did you first become part of CrossFit JAX?
I started around August or September of 2010. I heard about it through a buddy of mine from the SAR school, so I came and checked it out. I wanted to get into shape to do EOD for the Navy, and I immediately knew it was a good fit. Ironically enough that buddy of mine doesn’t even do it.


What was your first WOD?
I can’t remember what it was called, but it was kettlebell swings, wall ball shots and pull-ups. I started the WOD using prescribed weight, but that only lasted approximately 10 kettlebell swings. It took me about five minutes longer than everyone else, and it was only a four minute workout.


What’s your favorite WOD?
The first hero WOD that I ever completed as prescribed is a favorite. I can’t remember the name, but it was heavy power cleans, kettlebell swings and box jumps. I was pumped to have “Rx” next to my name.


What is your least favorite WOD?
Anything with overhead squats!!


What is your favorite lift?
Snatch.


How do you choose which days to come to the box?
I come every day that I don’t have duty. I’m in here every chance I get.


How about your nutrition?
Well, I did the “45 Days in the Cave” Paleo challenge in February, and I’m still on Paleo now. I have trouble gaining weight though, so I modify it a little bit. I don’t want to lose any more weight, so I eat more of some things. I have cheat days, but I can really feel it when I do, so it’s not too often. I just feel better when I’m on Paleo.


How has CFJAX changed your life?
I think it’s just made me more positive. Everyone here has such a positive attitude. I work on the ship and it can be a little depressing; everyone hates their job! So it’s nice to come here and be around people who are encouraging and supportive. It makes me do the best I can in the WODs, too.


Who do you stalk on the whiteboard?
Well, everyone really. But I usually look at Doug’s or Nate’s scores specifically. I look at Caleb’s too, but I’ve never come close to him. I like to see who has the highest or best score of the day.

FEB 2011 - CAVE PEOPLE

On January 15 fifty athletes started a 45-day long journey with dreams of increased mental clarity, better sleep, fat loss, and better WODs. Would a month and a half of eating like our cave dwelling ancestors really be long enough to make a marked difference in athletic performance and body composition? For those at CFJAX that stayed strict in the cave, the answer is a resounding YES! 

After 45 days without grains, dairy, sugar, artificial sweeteners, and any processed food, EVERYONE in the challenge saw a decrease in body fat percentage. Five athletes saw a decrease of at least 5%, with the winner losing 8%! As a testament to Paleo’s effect on EVERYONE, even the leanest athletes in the gym saw dramatic changes as well. Our second place overall finisher went from 11% body fat to 9%. 

Massive changes in physique weren’t the only benefits bestowed upon the cave people after their 45 day challenge. Three WODs were tested before the start of the challenge and then retested upon completion. If you don’t think nutrition has an effect on something as simple as a mile run time, THINK AGAIN! All athletes improved their mile time, including an Ironman Triathlete. Twelve athletes saw a decrease of at least 5% with the top finisher knocking 26% off her time. 

Sure, proper diet and nutrition can easily have a drastic effect on body fat and your mile time, but there’s no way it could increase strength, right? WRONG! Ten of our athletes PRed their one rep max shoulder press after the challenge! TEN! The top scorer in press improvement moved from 65lbs to 80lbs—a 23% increase! Maybe all those protein shakes and supplements they sell at the globo-gym aren’t really that necessary after all. 

All said and done, maybe losing weight and gaining strength weren’t the most important things taken from the challenge. We heard a lot of talk throughout the gym about better sleep, clearer heads, and more energy during the 45 days. Did anyone learn anything about discipline and dedication? Did you cough up a few too many greenbacks into the Paleo Bucket? Either way, just remember the challenge didn’t end on March 1st; it’s still going on every day.

DEC 2010 - HARRY STRAYER

When did you first become part of CFJAX?

This is my second time around.  I joined about two years ago and did it for about three months and then I got on with the Fire Department.  I wasn’t able to commit 100% because of the rigors of the first year of training, so I waited around with CFJAX in the back of my mind until I was able to come back.  I came back to CFJAX in October of 2010.

Who introduced you to CrossFit?

I heard about it through the grapevine.  I knew a lot of firefighters, being a paramedic, and a lot of them were doing it.  After doing a lot of research online, a friend gave me a business card for CFJAX that had been sitting in his wallet for a couple of years and I made the call.

What was your first WOD?

Cindy.  I was sore for four or five days and ripping calluses off my hands even longer.  Lying on the floor wondering if I was really going keep doing this is a pretty great introduction to CrossFit. 

What’s your favorite WOD?

The Filthy Fifty.  You cover a lot of different movements and you really do have to have a strategy going into a WOD like that.  It brings in the mental side of CrossFit as well as the physical, and I really like that.

Least favorite WOD?

Fran.  Probably because it’s a sprint.  Five minutes can do horrible things to you.  If you’re not ready to puke after a workout like Fran, you didn’t go hard enough.

Favorite Lift?

Deadlift.  I really want to be able to Deadlift 2.5 times my bodyweight.  Right now I’m at 400, and with a goal bodyweight of 200, I want to be able to deadlift 500 this year.

How do you choose which days you come to the box?  Do you cherry pick workouts?

Being a firefighter, I’m not really able to “pick” which days I come, so no cherry-picking here.

How about your nutrition?

When I started at CFJAX I was just like every other person uneducated about proper nutrition.  I lived according to the food pyramid, eating a diet heavy in grains and low fat dairy.  I sat down with Chris and Meghan when I came back to CFJAX and they introduced me to Paleo.  Paleo has helped me change my body composition tremendously.  I’ve lost 25lbs in the two months I’ve been doing it.  It’s great having an awesome support system of friends at CFJAX that all have the same goals.

How has CFJAX changed your life?

It’s all about the people.  You meet and become friends with people from all different backgrounds and situations that you don’t know anything about, but they are all share the same goals for fitness.  It has also better prepared me for the demands of my job as a firefighter.  My perspective on my job has changed.  I don’t fear it anymore but I look at it as a challenge.

Is it helpful/awesome to have a significant other that does CrossFit as well? What's dinner table convo like? 
Yes, it is pretty awesome. When you take on CrossFit and commit to it you have to make some changes if you are going to do it 100%. Then one day you realize your life is structured around the WOD and nutrition and when you see your everyday friends they have no idea what you are talking about when you talk CrossFit. So naturally I started to try to surround myself with people that understood my life and got what I’m trying to accomplish. 

When Amanda and I started dating we started, and still do try, to keep each other on track nutrition-wise and on the balance of WODs for me and her marathon training schedule. It is very awesome to have someone to talk to about how you feel about workouts, nutrition, and personal goals. Every day that I’m not at the fire station we eat together. Our conversations are mostly about everyday stuff I guess but we  do talk CrossFit a lot (mostly about Chrissy's nasty cut on her forehead from Nuclear Winter) but also about work and life.

Who do you stalk on the whiteboard?

Matt Rodgers.  He’s freaky strong.  I definitely check out his numbers on any heavy days.

NOV 2010 - LISA CORDY

CFJAX wants to congratulate Lisa Cordy for being Athlete of the Month!   When we set up to meet with Lisa, who by the way just might be the busiest Mom, Teacher, Athlete, Soccer Game Chauffer, Wife & Dancer, we promised her our meeting would only take an hour!   We had a hard time staying on track because it was so exciting & empowering to hear her goals, successes & her accomplishments but we made it.   Lisa is very deserving of being Athlete of the Month due to her consistency, confidence, passion and  always being positive, encouraging, & committed! 

When did you 1^st become part of CFJAX?

The last week of July or 1^st week in August. 

What or Who introduced you to CrossFit?

Tracey Caywood.  She definitely changed my life by introducing me to CFJAX.  I knew her from Dance Trance, and I literally watched her transform after she began training at the Hot Box.  In July, I had a breakdown and was ready for something else.  Dance Trance had catapulted me into fitness and lost about 35 pounds from it, but still wanted something more.  A lot of people seem to live vicariously through their kids & their kids’ events and while that’s important, I wanted to have something of my own.  And I feel I have to set a good example (believe us Lisa, you are!).

What was your 1^st  CFJAX wod?

FRAN (poor thing).  I did the foundations class, and this was my 1^st official class. 

What’s your favorite wod?

Angie was probably my favorite b/c I had such a huge sense of accomplishment! 

Least favorite wod?

Workouts that have running included, especially 800m’s.  But since running is a weakness, I’ve signed up for the Rugged Maniac 5K with my husband, Scott.  (We also put the Mud Run in her sights too!!)

What’s your favorite Lift?

Deadlifts, (good girl!)  I PR’d at 170, and was really proud.

So, what's it like on days that you know you’re coming to the box…  how do you pick what days you come?

I log on at work to check sometimes. I come twice a week and do DT 2-3 Times a week, so there is no cherry picking for me!  Keeps it varied.  I definitely get more excited when I see things like “Angie” because of the high reps and knowing it will be a challenge.  I know the average person wouldn't even attempt to do this.  When I get there a little early and watch the class in session, I get nervous, like “how can I DO all this?” But I know that I can!

Tell me about your nutrition?

I do Paleo now.  I had a small breakdown at work. I tried Jenny Craig, and other “diets” and although I had success I knew they weren’t a “lifestyle.”  When I started paleo, someone accused me of being on another “fad diet”, and one of my friends had to stand up for me to say “Hey, she’s eating real food!!”.  I know now that real food is important, not the processed, pre-packaged foods.  I’ve lost another 13 pounds from eating Paleo and Scott is even dabbling in it now as well.  He’s very supportive, he lets me cook what I’m eating for him & the family.  If they feel they need something more, they make that after dinner.  Scott even may join CF when he’s done with school!

How has CFJAX changed your life??

I’ve noticed I have more energy, especially when I'm doing Dance Trance.  I used to get tired during of some of the high cardio classes.  Now it’s more excitement in the workouts!  It’s a whole different experience & I have a whole different confidence.  I feel like I get along better with fitness-minded people, and I can talk about this for hours.

So, who do you stalk on the white board or on the CFJAX site?

I don’t really compare, but I like to pace or keep up with Caroline & Amber. I have my own clock to overcome! 

OCT 2010 - MATT & AMBER ROGERS

CFJAX wants to congratulate Matt and Amber Rogers for being Athletes of the Month for October 2010! This married couple is a perfect example of how CrossFit can not only change your life and lifestyle, but how it can bring your relationships closer by creating goals and holding each other accountable to those goals.  Their fire for CFJAX is so strong that our brief meeting over coffee turned into an exchange of big dreams, goals we have already met, and goals that are still in front of us, goals that WILL be met! Matt and Amber exemplify everything that CFJAX stands for: positive attitude, integrity, and maintaining the healthiest lifestyle possible.

When did you 1^st become part of CFJAX?

-Matt: Sept 1, 2010

-Amber: Sept 29, 2010

What or Who introduced you to CrossFit?

-Matt: I’ve been CrossFitting on and off since 2006, but never at a box.  I had a navy friend who kept trying to pull me into it, but I had the old typical football mindset- “ you need hours in the gym.. 20 min workouts are for _________”.  So finally navy dude talked me into a workout. 

            5 rounds

            400 m run

            135# Thrusters x15

It was a main site wod.  I scaled the weight to 95#, puked in a trashcan, wanted to die, but was HOOKED!

 -Amber: We lived in Beaufort when we met, and Matt was CrossFitting, pulling workouts from the main site.  He introduced me to CF, and I incorporated the idea of “speed” into my own workouts, but I wasn’t doing the Olympic lifting.  We were honestly better at working out when we were apart, (deployments), because when we were together, all we wanted to do was just be around each other!

How did you stumble upon CFJAX? 

-Matt: First thing we did when we got orders was look up Jacksonville CrossFit on CrossFit.com.  Location was perfect, close to the house they were purchasing, close to base.  Also the website was pretty cool.  We scheduled an intro with Meg when we were here for our house hunt, and that was all it took!

So, Matt started 1^st, and Amber, you started 2^nd.  How did he finally trick you into joining?

Amber- I kind of let it be “Matt’s thing” for a while.  I was intimidated of course, and we’d always done better working out on our own.

-Matt: And I didn’t want to shove it down her throat, but I always thought it would be cool to do together.

-Amber: But I come and watch Fight Gone Bad, and I was IN!  I wanted to compete & be a part of it myself!

What was your 1^st  CFJAX WOD?

-Matt: I don’t remember the specifics, but I thought it was going to be dumb because the foundations class was going to be “too easy”.  I was wrong!

-Amber: Tabata Something Else.  My arms were swollen, really sore!

What’s your favorite WOD?

-Matt: FRAN.  (WHAT?!)

-Amber: I don’t’ really have a favorite WOD yet, but I really like metcons.

Least favorite WOD?

-Matt: Murph.  The only time I’ve done it was in Iraq, with a 60 or 70# bulletproof vest on.  Took over an hour. 

-Amber: again, I don’t really have a least favorite, but running is a weakness, so I don’t like any with running. 

What’s your favorite & least favorite Oly Lift?

-Matt: Clean is fave, least fav is Snatch

-Amber: Power Clean is my fave, Snatch is least fave as well. 

So, what does your day look like on days that you know you’re coming to the Box…  How do you feel right before 3-2-1, go?

-Matt: when I used to do CF on my own, I would get butterflies, and always let the other guy go first, kind of delay starting.  Now, I go 1^st, I’m early, and super pumped!

-Amber: we go regularly Mon, Wed, and Fri.  I wake up, and immediately look at the site, while Matt’s checking it out on his phone, and we usually get excited together, or look at it and think “Oh Crap!”  It’s more of an excited nervous than before.  I used to love working out in the morning because at the end of the day, it was just time to come home and crash. I’ve never once thought to just go home and skip CrossFit.  I’ve never driven there dreading the workout. 

What is something you are getting out of CFJAX?

-Amber: we’re doing the Fight for Air 5k, 11/20.  Its Matt’s 1^st 5k!

So, you guys are the poster children for Paleo.. When did you start?  How is it going?

-Matt: We started October 3, Sunday.  I’ve lost about 18lbs, and am still losing, but still gaining strength.  I definitely feel way better. 

-Amber: I’ve maybe lost like 5lbs, but my clothes are fitting looser, and better, and its awesome.  We’re less bloated and we sleep much better.  The biggest change is we wake up 10 min before the alarm goes off.  Matt was a serial snoozer and would sometimes need 2 alarms.

How has the Hot Box changed your life?

-Matt: We go into our own zones when we are there, but we are fully supportive of each other.

-Amber: It’s brought us closer.  We have common goals and something to share.  We’re both proud of each other and our accomplishments.  CFJAX is a great family.  People have to be open minded to try the different workouts, and it’s awesome to be with like-minded, OPEN minded people!

So, who do you stalk on the white board or on the CFJAX site?

-Matt: Caleb doesn’t know it yet, but we’re in a fierce competition.  I hope every day for bench press so I can post higher scores that him.  That dude crushes it!

-Amber: refuses to give names to protect the innocent

SEP 2010 - JOEY PEREZ

Joey Perez, a prior US Marine (not 'former' since any Marine will tell you - once a Marine, always a Marine!), who owns his own painting business, is CFJAXs September Athlete of the Month.  he is very dedicated to improving his ability each and every time he comes in to the Hot Box.  his discipline as a Marine has definitely carried over into his CrossFit training.  he knows his weaknesses and he's hell-bent on minimizing those as he maintains focus on his short & long term goals.  Joey strives for perfection and in pursuing excellence, which makes him very coachable.  we sat down with him recently to ask him of his training:

When did you begin training at CFJAX?

- July 29, 2010

Do you remember what your first workout was?

- Can't remember what my 1st one was, but I do remember my 1st hardest one was - Tillman.  the running sucked the most...the whole thing was pretty bad.

How has CFJAX affected your everyday life?

- This is the 1st time I have ever really committed to a fitness program.  Improving my eating habits has resulted in better health and physical changes.

Do you have a favorite Olympic weightlifting (Oly lift)?

- The clean & jerk.  My nemesis with barbell training is the deadlift.

What is your favorite WOD, or workout of the day?

- Anything that presents a challenge.  I look forward to the hard workouts more than any others, like Fran or FGB.

What would be your least favorite?

- Anything with running.  I do so much as a Marine that I'm sick of it.  I used to be a good runner, not so much anymore.

What do you go through right before the workout starts?

- It all starts when I get home from work which is usually about an hour before the WOD.  I have to psyche myself up.  I like to get to the box early and watch the previous group finish up.  That gives me motivation and a second wind.  I do get nervous, but I try to mentally prepare for it throughout the day.

How important is nutrition to you and do you see improvement with your performance when you watch what you eat?

- It is of major importance and it does impact my performance.  I won't get to where I want to be without proper nutrition.  It is super important to me right now because I remember how I felt before CrossFit.  I can feel changes with the right nutrition.

What does your nutrition consist of?  Is it Zone, Paleo, both or other?

- Right now, I'm Paleo.  Thinking about weighing and measuring Paleo in the near future.

Who is the person you look for on the whiteboard or that you consider to be your best competition?

- I don't really see it as a competition with him, but I look up to Aaron Powell.  We have that Marine connection and he has really helped me as a mentor, coaching tips and cues.

AUG 2010 - KAREN EDENFIELD

CrossFit JAX congratulates Karen Edenfield for being the Athlete Of The Month this August 2010. Karen is one of the most consistent and dedicated members at the box. She is also one half of the CFJAX Edenfield Team, with her husband Harry being our 'resident expert' on everything having to do with the Concept 2 Rower. Together, they are one hell of a duo (even though they have never worked out together at the same time...but that's a different story!). A tough as nails kind of gal with always an excellent & positive attitude when she steps foot in the box, Karen is well deserving to be recognized as our Athlete Of The Month. We asked Karen a few questions about her training at CFJAX, from the first day she came in until her most recent workout and this is what she had to say:

"I started at CFJAX at the beginning of the year but didn't get serious until around mid-February which is when I ran the Donna Deegan Breast Cancer half marathon.

My first WOD consisted of sit ups, air squats and push ups for max effort in 2mins repeated for 3 rounds...or something like that. I was happy they were movements I could perform which gave me confidence.

I've ran a few races around town, various 5K/15K/half marathons for many years and I've competed in sprint & Olympic distance triathlons as well. As a kid, I competed in waterskiing (slalom, tricks & jumps) and have won on the National level. I pretty much trained myself in those days, but with family/work obligations my training frequency would fall off. CrossFit meets my need for intense training, as well as fulfilling my competitive desire to improve on my PR's. I go on certain days and times to the box and everyone in my family knows that its my outlet and release. I go, get it done and feel better about life. Sooo, if I'm happy then everyone in the family is happy!

My favorite lift is thrusters! Strange, I know. I also like deadlifts partly because it's one of my strongest lifts. But now all these young girls are passing me by! But I enjoy learning and improving my technique on all of them. I struggle with the snatch, but I will get it!

I really enjoy the hero WOD, Murph (without the vest) and I like Fight Gone Bad too. My strength would have to be endurance. I also enjoy the rower. You would think I would be better at rowing, considering who I'm married to, but I do not take to private coaching/critique at home very calmly...plus, rowing is harder when your short!

The last thing I want to see on a WOD, would be a long row, mainly because I have to learn how to pace myself. I can't do rope climbs or muscle ups either.

I get 'that feeling' when I look on the website each day for the WOD! I get fired up if it's a workout I've done before. It makes me look up my previous times/scores to try and beat them. But after several months of training I am no longer nervous. I know I can finish the workout even if I have to scale it (and I hate to scale it!). But I still get 'that feeling' when I walk from the church parking lot to the doors of CFJAX.

I participated in the recent Zoner's Challenge so I'm anxious to see the impact it will have. We usually eat fairly healthy but we do partake in an adult beverage every now and again.

Zone is more my style. Our household has a problem with sweets. The zone really has curbed my sweet cravings. I am never hungry when I'm on the zone.

I am in awe of everyone that walks through the doors at the box, especially the women! Being one of the older members I am just happy to finish the workouts. But I am very competitive and I do like comparing my times/scores to the other ladies. I only wish I had started CrossFit when I was younger. I encourage everyone to give it a try...I even wish my soon-to-be 13 year old daughter to join!