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Prototype Blog

Coronavirus: Our Tips to Keep You Healthy and Fit


Why staying active and protecting your mental health is SO IMPORTANT RIGHT NOW

None of us have ever experienced anything like this. During these times of uncertainly, we need some things to remain constant and unchanged. During these times, you can CERTAINLY continue to exercise and lead a healthy and fit lifestyle. The reality is, as these times are upon us our routines go out the door and our lifestyle can potentially get inconsistent.
The first thing that I want you to ask yourself is “What can I control?” We can’t control the stock market. We can’t control the government shutting things down. We can’t control Tom Brady leaving the Patriots… The number one thing you have control of is YOU.
If you’re forced to be at home, use the time wisely to invest in yourself. Now is not the time to shrink away, and feel helpless. Now is the time to take control of your health.

Nutrition

Nutrition is 70-80% of any fitness goal. Being and feeling as healthy as possible will provide you with the best defense against illness. You are in control of what you put into your body. If you need help with this, our team of Nutrition coach at Prototype Nutrition can meet with you VIRTUALLY to do a complimentary Nutrition consult. Here is a link to book that.
Right now, you may be at home and not working. You may be with your kids, preparing meals that they like. It may feel like a “Netflix and Chill” type of situation. Maybe you’re digging into that bag of chips or nuts over and over again.
Remember, YOU ARE IN CONTROL. First, your nutrition doesn’t have to suffer because you’re in isolation. Second, your nutrition still needs to align with what your fitness goals are.
Many of us know what the most nutritious foods are for us (Wholefoods: lean protein, fruits, and vegetables). However, it’s the MINDFUL action to prepare some recipes that are easy to cook and will provide nourishment for the whole family and how that aligns with your goals.
Some tips are to have foods ready to go such as lentils, chickpeas, beans, pasta, rice. (Don’t clear the supermarket shelves, there is no need!)
Keep fish, meat, seafood in the freezer and defrost as needed. Same with frozen veg.
Lastly, Hydrate! Such a simple concept, but staying hydrated will keep your mind clear, your energy levels high, and help with good health. Sitting at home, it’s easy to forget to drink water. Drinking your body weight to half your body weight in ounces is a great reference point.


Staying Active

You don’t need to stop exercising because you can’t make it to the gym. Don’t let that be an excuse.
Our team at CFP is providing Virtual Group Classes for our Group class members and 1-1 Virtual training sessions for our private training clients.
Additionally, we are providing 30 Days of at Home WODs that you can do without any equipment!
If you can, purchase a dumbbell or kettlebell, or even some resistance bands, and a jump rope to take your WODs to the next level. If you’re a member of CFP, we are loaning some of our equipment for you to use while we are closed.
Keep yourself motivated by getting the people you live with involved. Make the workouts fun, challenge each other and be a bit competitive. Here is a workout idea, and ways to make it fun and inclusive!


Sample Home WODs Below:

 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 

 


Routine

Try to keep some semblance of a routine. Working from home, or just being forced to stay at home, may make you feel alienated and may result in feelings of anxiety and stress. Make sure your kids also have an albeit slightly relaxed, schedule or routine. They will crave it, even if they don’t realize! There are a few things you can do!
Sleep – aim for 7-9 hours of sleep every night. Research is everywhere at the moment detailing the importance of sleep for immunity, physical health, function, and mental health. We need more sleep!
Keep working hours – there is no need to work longer than you usually do. If you normally work for 8 hours a day, do the same. Take your normal breaks (or mix it up if you want!), but don’t be distracted by other things such as chores, which you can do outside of work hours.
Meditate – even if you don’t normally do this, it’s something that can put your mind at ease during these stressful times. Download an app to help such as Headspace. You can start with 10 minutes a day and build from there. This will help keep you at ease and help put yourself in a positive state of mind
Exercise and Eat – if possible, exercise at the same time every day, and eat at your normal meal times. You’re more likely to stick with something if it’s planned out and can become a habit-based way of living.
Finally and perhaps MOST importantly…


Protect Your Mental Health

Sometimes the best approach is to limit the news and social media. Focus on spending time with your family and loved ones. Focus on all the good you have going on in your life and focus on your health.
Be kind to others and respect the decisions they have made whether you agree or not.
Call/text/video call your loved ones and friends. There is no need to be completely isolated, such are the wonders of the internet!

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Prototype Blog

Behind The Why at CrossFit Prototype

Behind The Why

 

This is a post that I could go on for days talking and get all sciencey/fancy on some points but I’m going to keep it simple. If you want some science, just ask me or one of our coaches next time you see us : ) The big thing here it to talk to you all about the “Why” behind what we do from the exercise component but also our deeper CrossFit Prototype community “why”.
As you all know, every workout you do at CFP is different. There are days when we “retest” certain movements or workouts and the goal for these days is to MEASURE your progress vs. where you were previously. For example, re-testing a particular lift (1RM Back Squat for example) or re-testing a particular benchmark WOD (“Fran”, “Cindy”, “Murph”, “The Human Torch Was Denied A Bank Loan”… that’s a long one…) gives you an indication of progress.
However, if you’re not always aware of the “Why” behind what we do, then some days you may be thinking “Hmm, what’s the point of doing this?” Guess what! We love answering that question, so don’t hesitate to ask if the dots haven’t been connected for you (that’s on us and we will do a better job!). So, I wanted to take a few minutes of your time to give you an explanation to the “Why” behind what we do.


Why we do CrossFit:


CrossFit allows you to be a well-rounded athlete (yes, I said athlete because when you do CrossFit you’re an athlete!). With that being said, there is absolutely nothing wrong with focusing on particular elements (getting stronger by doing the Strength Class as an example) or if you’re dedicated to a particular form of exercise to enhance your sport (sports specific conditioning or training for Marathon runners for example) if that’s your goal. The bigger thing here is when you’re looking to improve your general fitness (decrease blood pressure, lower cholesterol, lose body fat, be able to play with your kids) and make it part of your lifestyle, we believe CrossFit gives you the best bang for your buck.
We help you enhance your flexibility, strength, endurance, power, balance, coordination, etc… When you train very specific elements ONLY (like just running for example) you’re only enhancing those specific parts of your fitness (stamina and cardiovascular endurance as an example here). Being well rounded gives you the ability to do all the things in life that require variability (jumping, hiking, manual labor). Think of it as being superhuman generalists… you’re working on doing well at EVERYTHING!


Why we perform the major Barbell Lifts:


Exercises like the Snatch, Clean and Jerk, Deadlift, Back and Front Squat as a few examples, help get you stronger and become more powerful. The bottom line with these movements is that they build lean body mass and require a TON of energy in order to perform them. Yes… lifting heavy stuff requires a lot of energy. That energy is in the form of calories. Lifting heavy things not only requires a lot of metabolic demand (calorie burn), it builds lean muscle mass which means your body burns more calories when it’s resting.
And no… for the ladies out there thinking “I don’t want to get too bulky”… you won’t. If your energy in (food) aligns with your output (exercise and living), you will be fine. If you overeat while building lean body mass then you can gain weight, but that’s a better conversation for our Head Nutrition Coach, Jon.
So these movements get you stronger, they build lean body mass, they require a lot of energy to perform and guess what… they’re fun to do because they’re hard! When you get the movement down and can see your numbers increase it’s an AMAZING feeling! It’s always great to see the progress and pay off of hard work!


Why we perform Skill work:


Days like today (Wednesday 4/17/19) we have programmed a 3 position snatch, some core accessory work paired with it on the minute. Additionally, we have a gymnastics GOAT WOD, which means you get to choose a gymnastics movement (pull up, toe to bar, handstand hold, etc) that you get to practice which is also paired with some more accessory work.
So, why are we doing this? Well, skill work (or practice) will translate to better efficiency in your workouts over time. You have heard the saying “practice makes perfect”, the reality is, “perfect practice makes perfect”. In order to get better at a skill, we need to practice it when our heart rates aren’t through the roof. So an EMOM is a perfect opportunity to get your HR up a little bit, but allow you to maintain your focus and on acquiring the skill.
Getting better at movements like double unders, pull-ups or the snatch, will allow you to get more out of your workout. Think of it like this, the amount of energy it takes to do a double under vs. a single under is significantly greater. You’ll feel a lot more tired doing 50 unbroken double unders than you would be doing 50 unbroken single unders because you’re moving the rope under your twice on one jump and you’re jumping a little higher… so it makes sense that if you get this skill down, the intensity of your workouts will increase! This demand will require you to burn more calories and for those out there looking to lose weight and increase lean body mass, this is an EASY example of why we encourage you to practice!


Why we do so much accessory work:


The accessory work that is sometimes blended into your WOD is tremendously beneficial. These exercises are smaller/single joint strength exercises that complement the major strength lifts we do. Approximately 50-60 percent of the strength work we incorporate into our program are accessory exercises following the conditioning piece. We sometimes call these “Special Exercises”.
The band tension work (specifically) helps increase end range of motion strength or “lockout” and can help increase tendon strength to prevent strain or injury. Additionally, they are always complimentary to what we are doing in the main block of your workout (strength or metcon) whether hitting similar muscle groups or antagonist muscle groups (think like the opposite side).


Why we encourage you to be part of the community:


At the end of the day, if you’re a member here at Prototype you’re part of the #CFPFamily and we should all be here for each other and to support one another. From participating in our Prototype Open, social events, competitions, scavenger hunt and even waiting to put your stuff away until everyone finishes the workout, these are things that we encourage you to do and always will.
Being a member at CFP is different (as you all should know) than your typical gym. You’re all in here busting your butt together, building life long relationships and getting outside your comfort zones continuously. Events we host at the gym and outside of the gym allow you to get to know each other and build those relationships. In addition, the support from the community adds another layer of accountability. I’m sure all of you reading this have gotten a message from one of your coaches or CFP team members at some point if you were missing from the gym for a while. Maybe you even got a note from another CFP member who you workout with “Hey (insert name), where have you been?” What other gym does that?
Whether you’re an introvert or an extrovert, when you’re at CFP you’re around like-minded people. The people in this community only want to help you, inside and outside of the gym!
I hope this connects some of the dots for those out there that have those questions and as I said, we are always happy to answer them because there is always a why behind what we do.
#KeepMovingForward
-Mike

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Prototype Blog

Prototype Open 19.4 Breakdown

The 2019 Prototype Open is here and better than ever! We have over 120 of our amazing members signed up and competing on two teams. The teams are Baby Got Black (#BabyGotBlack) led by 2018 Community Member of the Year Dr. Annie Powell and team Abominable Snow Monsters of the North (#TeamAbominable) led by 2018 Community Member of the Year Col. Brent French.
Week 4 (19.4) is officially in the books and it was a straight out grind! Within a 12 min window you have to complete:
3 rounds of:
10 Power Snatch (95/65lb)
12 Bar facing burpees
3 min rest
10 Bar muscle ups
12 Bar facing burpees


Let me tell you it was tough and I’m still coughing! After the workout was announced Thursday night, we had our #CFPCouples go head to head! Yours truly and my beautiful fiance from team #BabyGotBlack took on Coaches Garret St.Onge and Bethany St. Onge from #TeamAbominable. It was a battle back and forth however #BabyGotBlack prevailed earning a total of 10 additional points while #TeamAbominable earned an additional 6 points (3 each) for being the runners up!


We saw some amazing performances this past week and we want highlight some of these individuals and give you a scoring update after week 4:


As I said, this workout was a grind! Shout out to all of those who got it in and made it happen! Way to step outside your comfort zone! We even saw a few people get their first Bar muscle up!! (Shout out to Captain Brent French and Nicole Moore on your first Bar MU!!)
Below are your Top 10 scores for the Women and Top 5 scores for the Men for 19.4 (3 additional points are added for these athletes):


Congrats to the top performing scores for 19.4, way to go everyone! Below are those individuals who earned PASSION POINTS for their respective teams! This week was a tough workout and we saw some amazing performances and many stepping outside their comfort zone. Shout out to the individuals below for earning these awards and getting an additional 5 points for their team!

  1. Spirit of the Week: Traci Lake (#BabyGotBlack)
  2. Hardest Worker: Brent French (#TeamAbominable) and Nicole Moore (#BabyGotBlack)
  3. Top Performer: Erin Burton (#BabyGotBlack)

With all of that said, I have to give a MASSIVE shout out to Erin Lindsey Burton for earning #BabyGotBlack 14 points this week!! She had a top 10 performance, won the head to head and earned the Top performer for the week. With that performance and many other amazing efforts from both teams, #BabyGotBlack put a dent in the deficit. It’s going to be close!!  The final scoring from Week 3 is below along with the link to the spreadsheet where you can see the full breakdown.
WILL #BABYGOTBLACK TURN IT AROUND IN 19.5 TO MAKE THE LEGENDARY COMEBACK???? IT WILL TAKE A MASSIVE EFFORT AND ALL TEAM MEMBERS PARTICIPATING TO MAKE IT COME TO FRUITION! WE WILL SEE!!

***Don’t forget to tune in on Thursday 3/21/19 for the head to head! The captains, Dr. Annie Powell and Col. Brent French will be facing off! It’s going to be awesome!!!***
Before taking a look at the scoring, please take note of the reminders below:

  1. Wear your Team shirts on Fridays OR when you are completing the Open workout that week!
  2. Make sure to leave your score sheet in the folder at the desk after completing the workout!
  3. Don’t forget to log your score as well in WODIFY as we may retest these workouts down the road!
  4. Scores need to be submitted each week before 8pm ET on Monday into the Games.CrossFit.com site!
  5. Share your accomplishments and pictures on Facebook and Instagram and don’t forget your team # (#BabyGotBlack or #TeamAbominable) and TAG US! @crossfitprototype #PrototypeOpen #CrossFitPrototype

Here is the link to see the full scoring and breakdown for the week!

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Prototype of the Month

Prototype of the Month: Rose Seibold

 
1. Share your CrossFit Prototype experience and fitness journey.
I walked into CFP the day after my 28th birthday in 2015. I had been at a different box since 2011 and was starting to lose interest in CrossFit and steam for working out in general. My good friend Marc Mespelli knew of my frustrations, and had been bugging me for months to come try out a class at CFP. My first WOD at CFP consisted of 5 RFT of rowing, burpees, and wall balls and I thought I might die. Thankfully with a little (or a lot) of encouragement from Brian, I came back to WOD another day (TM Peg?). Since then, I have had the opportunity to work with many of the coaches at CFP in different areas of fitness and found my true passion – weightlifting- thanks to Ben and Joe! I truly could not imagine my life now without it, and I look forward to coming to the gym 4xs a week!


2. What is your favorite part about being at CFP? 
The best part about CFP are the people! No matter what time of day I walk into the gym, I am always greeted by a friendly face or have the opportunity to introduce myself to a new one. I feel blessed to be a part of such an outstanding community as well as have been able to build some invaluable friendships. CFP is the family I never knew I was missing.?


3. What are your hobbies and activities?
My hobbies and activities outside of the gym include traveling everywhere and anywhere I can, photography, hiking, good food and drink, reading, writing, spending time with my family, and discovering new places around New England!


4. How has (if it has) CFP helped you outside of the gym (in sports etc)?
CFP has helped me build confidence in myself, provided me with support and structure to hold myself accountable, and reassured me that hard work pays off!


5. What are your continuing fitness goals to this point?
At this point, my health and wellness goals include losing another 20lbs to drop a weight class, continue to build strength and muscle, and to remain injury free! I also have a goal of getting 200# over my head and plan to participate in another Olympic weightlifting meet in October!


6. Favorite quote? 
I have two mantras that keep me motivated regardless of where I am at in my health and wellness journey. The first one is, “start where you are, use what you have, do what you can”. The second one is, “small changes, big results”.

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Prototype Blog

Prototype Open WOD 18.4 Recap

CrossFit Open WOD 18.4 is in the books and here is our week 4 analysis and recap!
For the first time in CrossFit Open history, The Dave Castro announced not only 1, but 2 first time elements into an Open workout. For one, there has never been a CrossFit benchmark workout incorporated into an Open workout. This week, we saw “Diane” which is 21-15-9 rep scheme of Deadlifts (225/155lb) and handstand push up’s. But that wasn’t all folks! In addition, after you completed the 21-15-9 of Deadlifts and Handstand push up’s, for the first time ever CrossFit Games director Dave Castro incorporated Handstand walks as part of the workout. Within a 9 min time cap, you had to complete “Diane” as well as 21-15-9 Deadlifts (at a heavier weight of 315/205lb) and a 50ft handstand walk. A great workout all around that incorporated some heavy traditional weightlifting with the deadlift and some higher level gymnastics with the handstand push ups and handstand walk.

With that said, the #PrototypeOpen has been one of if not the closest race we have seen to date! #BeardedBlueDragons came out strong with the majority of the top 10 performances however, #KeepinItTeal came through with some great showings from their athletes and took away 2/3 of this weeks awards!

This week came down to some clutch top performances from #BeardedBlueDragons and was the difference maker for this week! #BeardedBlueDragons came in with a total of 94 points while #KeepinItTeal was close behind with 84 total points. The race is close and will most certainly come down to the last workout as #BeardedBlueDragons lead by only 16 TOTAL POINTS (450 to 434). IT IS ANYONE’S GAME, WHO DO YOU GOT FOR THE WINNER?!?!

Finally, a big shout out to the top 10 performers in both the men’s and women’s divisions (see below) and also BIG shout out to this week’s Most Spirit, Hardest worker and Top performer award winners! These individuals receive an additional 5 points for their team! There were several nominations for each category this week and it was not an easy decision (we like it that way!).

Keep up the great work #CFPFamily and let us know your thoughts on what you think 18.5 will have in store!

DON’T FORGET TO REGISTER: FRIDAY 3/23/18 STARTING A 4PM WE WILL BE HAVING OUR 18.5 FRIDAY NIGHT LIGHTS EVENT. ALL AFTERNOON CLASSES ARE CANCELLED. HEAT SIGN UP IS BELOW. YOU CAN ALSO REGISTER THROUGH WODIFY!

18.4 Award Winners
Top Performer
Priscila Silva
Hardest worker
Marty Ferguson
Most spirit
Azim Mohammed

18.4 Men
18.4 Women
Garret St. Onge
Liz Mason
Marty Ferguson
Amy Castoldi
Tim Welch
Caitlin Pond
Brian Dingman
Priscilla Tassinari
Brendan Sheehan
Marissa Papazian
Peter Allain
Erin Burton
Mike Collette
Nicole Moore
Bill Cooper
Lisa Zancewicz
Mark DiRienzo
Buffy Buradagunta
Kevin Cruz
Rachel Sibley

Team Name
18.1
18.2
18.2A
18.3
18.4
Total Points
#BeardedBlueDragons
102
84
84
86
94
450
#KeepinItTeal
79
86
93
92
84
434

To see the full details and scoring breakdown, click HERE!

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Prototype Blog

Prototype Open WOD 18.3 Recap

CrossFit Open WOD 18.3 is in the books and here is our week 3 analysis and recap!
Arguably one of the most technical CrossFit Open workouts to date, 18.3 was a monumental challenge both physically and mentally! 14 minute time cap to complete 2 rd’s of 100 double unders, 20 Overhead squats, 100 double unders, 12 ring muscle ups, 100 double unders, 20 dumbbell snatches, 100 double unders and finally 12 bar muscle ups. The combination of these movements not only challenged your cardio but also your technical proficiency with high level gymnastics and weightlifting movements. Suffice it to say, it was a good one!

Teams #BeardedBlueDragons and #KeepinItTeal showed no fear and didn’t back down to the challenge however! We had several first time muscle ups including Matt Calhoun, “Big” Mo Ahmed, Amy Castoldi and Erin Burton (way to go!) as well as some first time double under’s and pull up’s for our athletes. There was a lot to be happy about!

There were several athletes from both teams that were able to complete both rounds in under 14 minutes in the scaled division (which is crazy!!). Those people from #BeardedBlueDragons included Brooke Pettengill, Dennis ‘Dr.D” Paoloni, Graham Pettengill, Nicole Moore, Kim Cooper and Sally Harwood. In addition, athletes from #KeepinItTeal included Danielle Ward, Jen Gries, Justin Hall, Flavia Winslow and Sara Sullivan.

This has been a great race so far through 3 weeks and the competition is even closer than ever! With a total of 92 points for 18.3, #KeepinItTeal pulled out the W while team #BeardedBlueDragons came out with 86 total points. The score is neck and neck with #BeardedBlueDragons at 356 and #KeepinItTeal at 350 points!!

Big shout out to the top 10 performers in both the men’s and women’s divisions (see below) and also BIG shout out to this weeks Most Spirit, Hardest worker and Top performer award winners! These individuals receive an additional 5 points for their team! There were several nominations for each category this week and it was not an easy decision (we like it that way!).

Keep up the great work #CFPFamily and let us know your thoughts on what you think 18.4 will have in store!

18.3 Award winners:
Hardest Worker– Matt Calhoun (#BeardedBlueDragons)
Most Spirit-Syam Buradagunta (#KeepinItTeal)
Top Performer-Erin Burton (#KeepinItTeal)

To see the full details and scoring breakdown, click HERE!

Top 10 Performers for Week 3:
18.3 Men
18.3 Women
Mike Collette
Liz Mason
Russ Schwartz
Caitlin Pond
Garret St. Onge
Erin Burton
TJ Allard
Amy Castoldi
Tim Welch
Nicole Mohamed
Kevin Cruz
Lisa Zancewicz
Brian Zancewicz
Buffy Buradagunta
Rob Dorretti
Marissa Papazian
Brendan Sheehan
Liz Nasser
Mark DiRienzo
Sally Harwood
Team Name
18.1
18.2
18.2A
18.3
Total Points
#BeardedBlue Dragons
102
84
84
86
356
      
#KeepinItTeal
79
86
93
92
350

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Prototype of the Month

Prototype of the Month: Liz Nasser


 

Share your CrossFit Prototype experience and fitness journey

I was always pretty active growing up and loved playing sports.  I was primarily a soccer player and played through college but loved everything- track, volleyball, tennis.  I discovered after graduating that I’m not especially good at self-motivating.  I need a specific goal- be it a race or a challenge.  For a while I didn’t do much of anything, just paid my $100 a month to the YMCA and never went.  I tried P90X but never made it past day 30 (thus, P30X).  When my kids were a bit older I began doing triathlons and even did a few half marathons.  But the reality is,  I really hate running and if you’ve ever done a running WOD with me, I’m sure I’ve shared that information with you.

When CFP opened a friend told me about it.  Prior to this I had never touched a barbell, didn’t dream of doing a pull up and really knew nothing about it at all.  But from day one, I was hooked, cancelled my Y membership and never looked back. Since then I’ve tried to take advantage of everything CFP has to offer-  nutrition, strength training with Joe Black and Ben Gabriel, personal training with Jon Collette, internal comps. It all keeps me motivated to get better, faster, stronger.  There is always something to work on which keeps it interesting and exciting. My only regret is that I didn’t start sooner.

What is your favorite part about being at CFP?

From the get go, I knew there was something different about this place.  Mike and Brian knew my name before I was sure of theirs (Was it Mark? Brad?).  People noticed if I wasn’t there.  It is hard to pick just one thing.  Nowhere else in my life do I get immediate feedback about an accomplishment.  But those gold stars are addictive.  I’ll go through lulls where I think “I’ll never get a gold star again.”, and then suddenly I’ll PR several times in a week.

 But honestly, my favorite part of CFP are the incredible people and friendships I’ve made.  I was in my early 40’s when I started and I kind of thought I had made all of the friendships I was going to make.  Little did I know! My early morning crowd have become an integral part of my life, and I can’t imagine it without them in it.  They remind me of what I loved about being part of a team, even though we are all doing this for ourselves.  The support, comradery, energy, sarcasm and love of this group is unparalleled.  I read a book awhile back called “No such thing as a bad day”, by Hamilton Jordan who was the chief of staff for Jimmy Carter and a Cancer survivor.  Obviously, this journey is different, but I do believe there is no such thing as a bad day at CFP.  Even if the work out is awful, or if you don’t hit your goals for the day, something great will happen there that makes it all worth it.

What are your hobbies and activities?

My family and kids keep me busy. I am part psychologist, part chauffer, part motivational speaker, part soccer coach, part personal chef.  I love reading, cooking, movies and I really love television and a good afternoon nap.  I’m a big fan of game nights and am practically professional level at Taboo.  I can hold my own in pool and ping pong and I have spectacular candle pin bowling form.

How has (if it has) CFP helped you outside the gym (in sports etc)?

CFP just keeps me strong, healthy and keeps my stress level under control.  I have a busy life and it is essential that I carve that time out for myself every morning, which is why I get up at 4:30am every day. If it doesn’t happen then, it doesn’t happen.  It has been an effective stress management tool for me.  I’ve had Crohn’s disease since I was 17, and although it has had only a minimal impact on my life, it does impact it.  I feel that CFP has helped me keep my symptoms either nonexistent or well under control.

Also, as a parent, we often forget that everything we do is a model for our kids.  For my daughter in particular I try to demonstrate the importance of making healthy choices and being proud of our bodies for what they can do, more so than what they look like.

What are you continuing fitness goals to this point?

I have some long term and possibly unattainable goals.  Do toe to bar like Liz Mason, have a 125-pound clean feel like a 95-pound clean and get a strict pull up.  But mostly I want to keep coming, getting stronger, staying fit and laughing a lot before the sun comes up.   In my work I see the consequences of people who have not taken care of themselves and not made their physical and mental health a priority. We only get one chance at this!
Favorite Quote

I have several:

“You don’t stop doing things because you get old, you get old because you stop doing things”  Elias Nasser (my grandfather who lived to 96 and exercised and ate well his whole life)

“Get busy living or get busy dying”   Andy Dufrene, The Shawshank Redemption

“Live to CrossFit another day”  Peg Kinsman

“Keep your shit together”  Brian Zancewicz”

“Come to CrossFit, don’t get dementia”  Dr. Elizabeth Nasser, Ph.D.