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Athlete Profile

Meet Member Kim W.

Kim

 

Name: Kim Wood

Age: OMG 50 (look at you in that picture, you would never know it!)

Occupation: I am a domestic goddess (maid, chauffeur, and most importantly a MOM!)

Previous workout/exercise history before starting CrossFit? Well over my 50 years of life I was one of the lucky ones. My dad use to call me “Stretch” because I was always tall and skinny. But after having my three children the fat began to settle in. I’m sure you are thinking post baby weight. NOT! I am a freak of nature. With my first child (Justin) I lost 12 pounds, gained the 12 back with an additional 7 pounds and then he weighed 7 pounds. With my second child (Kelsey) I lost 4 pounds and stayed that way throughout my pregnancy and then with my third (Kalyn) I didn’t gain or lose any weight. I am skinniest when I’m pregnant. Well that’s not happening anymore. So I joined a few fitness (beauty) centers, starting running a couple of miles a day but could never stick with anything more than a year. Additional, I am from New Orleans where the food doesn’t get any better. Everything you do revolves around food.

CrossFitting Since: I’ve been doing Crossfit for just about a year

How did you learn about CrossFit Sting? My daughter Kelsey was instructed to do CrossFit as her summer workout from her college volleyball coach. After hearing of the things that she did as CrossFit, I knew there was no way I could ever attempt it. Luckily she talked me into joining and I never looked back. (Kim has really stepped it up and is coming to more classes per week and has even been changing her diet.  She said she feels so much better and is sleeping better.  We even got reports of her WODs she did while on vacation last week!)

Was it love at first WOD? NO! Most definitely not. After my first WOD (whatever that meant at the time) I went home, showered and stayed on the couch the rest of the day and evening. I could not move. Two days later the soreness kicked in. I felt 90 years old and looked that age while trying to walk. But the soreness eventually subsided, of course until the next WOD. It was very hard in the beginning, not that its not hard now, I am just stronger and feel so much better physically and mentally.

Favorite WOD or movements? Well it sure isn’t BURPEES! Who ever invented those needs to be shot. No, TORTURED. I like the GHD machine and the weight lifting.

Least favorite WOD or Movements? Besides BURPEES . . . oh yeah RUNNING! Cardio sucks for me, but thats what I need. I think I’m getting better.  (Kim is definitely getting better and doesn’t have to walk during ANY of the runs anymore including the 800m.)

Favorite CrossFit Sting moment?  Consecutive DU (double under) for those non crossfitters, I didn’t know what it was. I was so excited that after I did one I stopped. Jessica and Danielle helped me to further the number of consecutive DU’s I think I’m at 6. My goal is to do 10 consecutively. CrossFit Sting is an amazing environment to make yourself feel better. It’s a family. Take it from someone who has moved around a lot. I consider everyone at CrossFit Sting my friends. I’ve only lived in Alpharetta for about 20 months and you guys are my FRIENDS!  (We all consider you our family and friend as well.)

Why do you CrossFit? I Crossfit to be strong and healthy. What am I talking about . I want to lose weight. But I now understand how all of those things go hand in hand. I also CrossFit for the friendships. I love our 9:30 a.m. class. I didn’t think I would ever say this, but when I miss a class I feel very guilty. In addition, Saturday Team WOD’s are so much fun. That’s when I get to see all the working class people. HAHA!

Tell us something new about you that we don’t already know? Let’s see, there’s not much you don’t know. I am an open book. Ask me, I’ll tell you. Stan this is for you. I AM FROM “THE WHO DAT NATION” and the SAINTS are the greatest NFL team. GEAUX SAINTS! You already knew this. Tony and I are not married. We are living in sin. We divorced in 2003, got engaged again in 2006 and I’m thinking he has cold feet. Can you imagine he wants to marry the same chick as he did way back in 1986. Well, maybe I’m like wine, I get better with age.

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Mobility

Foam rolling!

It hurts so good....it's supposed to!
It hurts so good….it’s supposed to!

You’ve seen them in the box and many of you have even used them.  However, do you realize what a great tool a foam roller is and can be at home.  The more you can work to release tight sore muscles and increase your flexibility the better you will be able to move during the WOD and prevent any injuries.  We try to incorporate stretching after the WOD but many of you are off doing your own thing or in hurry to get home.  So, whether you work on these techniques in the box or at home……make sure you are working on them!  Here is a great article I found.

Self Myofascial Release Techniques

by Michael Clark, MS, PT, PES, CSCS and Alan Russell, ATC, NASM-PES, CSCS

By performing Self-Myofascial Release techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. In a nutshell, you can use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. You can perform this program at home, maximizing your recovery time.

Kinetic Chain Concepts

For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints)6. The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle3,5,10,12.

For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised , which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps your clients improve muscular balance and performance.

Benefits of Self-Myofascial Release4

• Corrects muscle imbalances • Improves joint range of motion • Relieves muscle soreness and joint stress • Decreases neuromuscular hypertonicity • Increases extensibility of musculotendinous junction • Improves neuromuscular efficiency • Maintains normal functional muscular length

How Does it Work?

A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.

General Guidelines

Hold each position 1-2 minutes for each side (when applicable).  If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.

• Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

• Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.  Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.  Clients can perform SMFR Program 1-2 times daily.

Specific Self-Myofascial Release Techniques

IT Band Self-Myofascial Release Technique Iliotibial Tract (IT Band) Position yourself side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in “neutral” with ears aligned with shoulders. Roll just below hip joint down the lateral thigh to the knee.

Piriformis Self-Myofascial Release with Foam Roller Piriformis Begin positioned as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder.

Hamstring Foam Roller Massage Hamstring Place hamstrings on the roll with hips unsupported. Feet are crossed to increase leverage. Roll from knee toward posterior hip while keeping quadriceps tightened.

Quadriceps Self-Myofascial Release Quadriceps Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh.

Tensor Fascia Latae (TFL) Foam Roll Exercise Tensor Fascia Latae (TFL) Position the body as described above. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).

Adductor Foam Roll Adductor Extend the thigh and place foam roll in the groin region with body prone on the floor. Be cautious when rolling near the adductor complex origins at the pelvis.

Latissimus Latissimus Position yourself side lying with arm outstretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissumus dorsi muscle. Movement during this technique is minimal.

Rhomboids Self-Myofascial Release Rhomboids Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. While maintaining abdominal Draw-In position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll mid-back area on the foam.

Choosing a Foam Roller

When choosing a foam roll, product density is very important. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur, leading to further restriction, initiation of the inflammatory process, decreased range of motion, pain, and decreased performance.

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Athlete Profile

Meet member Jenna H.

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Name: Jenna

Age: 26

Occupation: Middle School Teacher

Previous workout/exercise history before starting CrossFit? the infamous elliptical workout at LA Fitness

CrossFitting Since: December 2010

How did you learn about CrossFit Sting? I’ve been CrossFitting with Danielle and Jessica for over 2 years and was so excited when they opened up Crossfit Sting! I couldn’t turn down the black and yellow!  (Jenna is a Georgia Tech grad!)

Was it love at first WOD? No, not at all. I think most people didn’t think I’d make it a month (me neither). Once I started seeing improvements in my lifts and skills, I began to really enjoy it. I’ve never enjoyed “working out” before, but with the amazing company at CrossFit Sting, it’s always fun! (even if it hurts!)  (We have to admit that we didn’t think Jenna would last either when we all started over 2 years ago.  Those of you that have feared the box and had to have your hand held.  Jenna can relate.  However, the changes we have seen in Jenna in the past 2-3 months is just awesome.  She has become a beast.  Lifting heavy weights and improving her times dramatically!  It has been so great to watch her.)

Favorite WOD or movements? I like working on my strength with the olympic lifts: Cleans, Clean and Jerk, etc. I tend to prefer upper body strength, because I have beastly strong shoulders.  (She left out booty shaking in the middle of the WOD and photo bombing.)

Least favorite WOD or Movements? Anything that gives me an asthma attack: wall balls, thrusters, wall balls, thrusters…

Favorite CrossFit Sting moment? Describe your experience here. Of course, I have more than one favorite. My favorite CrossFit Sting moments are mostly from the Saturday team WODs. I love getting to work together with other people to accomplish a goal. Another one of my favorite moments would be finally getting to Power Clean 100lbs after dealing with an injury for nearly 6 months. It’s a great feeling to be back! (pun intended).  (Jenna sent this to me a few weeks ago and yesterday she got a 100# hang clean and just missed 105#.  Next time we do 1RM power cleans she will get more than 100#, I am sure of it!  This is what it all about “measurable” progress!)

Why do you CrossFit? I CrossFit to beat my Irish- Italian carb-loving genetics! Also I need to get in shape, so I can land a rich husband.  (Forgot to mention earlier that Jenna has a great sense of humor…oh wait, she is not kidding!)

Tell us something new about you that we don’t already know? I got a pony for my sixteenth birthday.

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Athlete Profile

Meet member Scott M.

Athlete Profile….Scott M.

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Name: Scott McNaney

Age: 46

Occupation: Major Account Executive

Previous workout/exercise history before starting CrossFit? The usual weight training and cardio, at LA Fitness, Lifetime etc. usually 3 days a week.

CrossFitting Since: July 2012

How did you learn about CrossFit Sting? Worked out with and knew Danielle and Jessica before they opened CrossFit Sting.

Was it love at first WOD? Yes and No! Some WODs I never thought I’d survive early and were really challenging to finish even! But quickly came to enjoy the challenge of each one, especially the modifications and working on form first.

Favorite WOD or movements? All Met Con’s, AMRAP’s, EMOTM’s. Push Press, Box Jumps, Situps.  (Scott really likes to use the lingo, so go check out the definitions page to understand this answer!)

Least favorite WOD or Movements? KBS, WallBalls (I believe he also left out SDHPs, OHS,handstands and listening.  Am I correct, Scott?)

Favorite CrossFit Sting moment? It was cool to be at CrossFit Sting right at the beginning when Danielle and Jessica started it all. Doing the WOD’s before the mats were even down. Also doing Kipping Pullups without bands after just a few months.  (Scott was our first official member and we thank you for your support and trust in us!)

Why do you CrossFit? I like the team training environment, not having to think of what workout to do each day, the variety of the WODS, and not wanting to miss the challenge of that days’ Strength/Skill and WOD. Also the pushing by the trainers and other members to get better, fitter, and stronger.

Tell us something new about you that we don’t already know? Played 2 sports in College, (GK in Soccer and SS in Baseball) before getting drafted and playing in the Baltimore Orioles Organization.

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Athlete Profile

Meet member Emily K.

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Name: Emily Kallos

Age: 34

Occupation:Senior Campaign Manager for the Atlanta Light The Night Walk- The Leukemia & Lymphoma Society (LLS). LLS is the world’s largest voluntary health agency dedicated to blood cancer and has a mission to Cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. I work on the Light The Night campaign which is an annual, family friendly, fundraising walk that brings hope and light to patients, survivors, caregivers, and those that have lost a loved one to cancer. It is a fun festival like evening that ends with participants carrying illuminated balloons on a leisurely walk to light the night sky. I pretty much think I have one of the coolest and most meaningful jobs possible. If you’re so inclined, you can come on out to Centennial Olympic Park on Saturday, October 12th to see exactly what I do all day!

Previous workout/exercise history before starting CrossFit? Years of failed gym memberships due to extreme boredom. Then 2 years of run/walk training for two ½ marathons.

CrossFitting Since: November 9, 2012

How did you learn about CrossFit Sting?  I have an amazing group of health mind friends and family, many of which are Crossfitters at Sting and other local boxes. My husband and I had spent the last year and half reading, watching documentaries, and listening to others, not on how to diet, but how to eat clean, real, from the Earth food. I noticed immediately the changes in our energy and mood when our diet changed, but we were still not 100% where we wanted to be. With the encouragement of family and friends we decided that we’d give Crossfit a chance, even though I didn’t think it was for me. Since we know many of the athletes at Crossfit Sting it seemed the best place for us to start and it’s become our Crossfit home. Peter and I have both felt welcomed, encouraged, supported, and strong since day one! (Truthfully, Anna was also pushing Emily for years to give CrossFit a shot.  We are thankful that Emily has trusted us enough to come in and has really been amazing.)

Was it love at first WOD? I would say it was more like the WOD passed me a note, folded 80’s style, that said- – Do you like me? Check yes, no, or maybe with a big red check mark on maybe.   (Emily has been extra tough on herself and we are working on this daily.  She has made some amazing gains.  I even got to see her conquer some real fears at the Spartan Race this past weekend.  I was like a proud mom watching her scale those walls and climb the cargo net!)

Favorite WOD or movements? With the exception of Filthy Fifty I’ve really enjoyed all the named WOD’s. We did Filthy during my first few weeks and I thought I was near death. I’m sure if we do it again soon I’ll change my tune and love it. I also really enjoy the Saturday team WOD’s.  (Since Emily wrote this I am happy to say she requested this for her birthday last week and not only did she complete it she was faster and completed more things as Rx!)

Least favorite WOD or Movements? Bar work- need to get over the pain in my hands.

Favorite CrossFit Sting moment? Describe your experience here. There are many, all of which center about the sense of family and community at the box. My most recent favorite was during a Saturday team WOD, we had an uneven number of participants and two teams had 4 members instead of 5. Teams that had completed the WOD before the small teams jumped in and completed the movements with them to get the job done. Teamwork. Family. Encouragement. That’s what I love the most.

Why do you CrossFit? To get stronger, keep a level head, lose weight, and socialize with my friends and family on a daily basis, something I wasn’t able to do before CrossFit.

Tell us something new about you that we don’t already know? I’ll try anything at least once (well just about anything) if it’s to do good, be good, or feel good! It is my life’s goal to not miss out on good things because of fear.  I am also a part time Happy Picture Taker (aka: photographer- but that really seems to formal of a title for what I do) and love capturing moments of families and children as they are “right now”. I believe you should have beautiful images of yourself and the people you love to be shared with generations to come, even if you think you need to lose 10 pounds, get a haircut, etc. because to the people in your world you are perfect and stunning. A good photograph becomes a keepsake that they will cherish long after you’ve gone. (Check them out http://www.luluphotos.com/)

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Athlete Profile

Meet member Stan!

Stan
Athlete Profile…..Stan!

Name: Stan Hazard

Age: 41

Occupation: Business Development Manager for Spectrum Brands

Previous workout/exercise history before starting CrossFit? Very little exercise for last 20 years, played football and ran track in high school.

CrossFitting Since: July 2011

How did you learn about CrossFit Sting? Word of mouth through friends while looking for a new gym

Was it love at first WOD? Absolutely NOT! I wanted to quit for the entire first month.

Favorite WOD or movements? Deadlifts, Squats, Powercleans, Tire Flips (also playing in the chalk…..sort of like last weeks member we profiled, Traci)

Least favorite WOD or Movements? Burpees or any variation of Burpees

Favorite CrossFit Sting moment? 12 days of Christmas WOD, Sandy Hook WOD and Team WOD on Saturdays

Why do you CrossFit? Now, because I’m addicted and love it! My journey in Crossfit began after I received a letter denying me elective life insurance coverage citing “Morbid Obesity” as the reason for denial and that I was considered too much of a “health risk” to insure. That one statement really hurt but opened my eyes to how unhealthy I had become. I had a membership at the YMCA and rarely if ever used the membership. I knew I needed to be pushed like a football coach would push from my past experience in my youth. I had never been one to do voluntarily exercise or workouts. My step-brother owns a Crossfit gym in Cartersville, GA(Crossfit Adrenaline) and he encouraged me to give it a try. My weight was out of control, I had to use an asthma inhaler, I had high cholesterol, and my doctor told me I was on my way to being diabetic. So, I needed Crossfit. I can honestly say CF has probably saved my life and not just physically as far as my health is concerned but socially and emotionally as well. I had become a social recluse because my weight was embarrassing to me, buying clothes was a terrible experience, and just being in public period was hard because my self esteem was so low. I have to admit I was very intimidated to try Crossfit, especially after watching some YouTube videos online. What I found after my first workout was how encouraging and supportive the Crossfit regulars were to the new people like me. The trainers were great too. I honestly have to thank my very first Intro WOD trainer, Anna Bullis, for being tough but also knowing just the right encouraging thing to say to keep me coming back. I wanted to quit everyday but Anna kept me coming back by making me believe I could do it. As I got to know the regulars that came to the 6:30 class, I made some great friendships. Those people kept me coming back too those first few months. Thanks Danielle, Jessica, Craig, Jessica W, Jennifer, Chuck, Avery, Greg, Brian and many others along the way! I felt like I belonged to a community. Now I just get plain pissed if I have to miss a workout. I love seeing the new people come in and try Crossfit. I feel like it’s my turn to pay it forward and be the encourager for someone else now. Seeing people achieve things they thought was impossible, or pushing friends to set new PR’s, or watching people shed a ton of weight and become stronger, healthier and happier, that’s why I Crossfit.

Tell us something new about you that we don’t already know? I am a science and history geek so I watch H2 every night at bedtime.

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Athlete Profile

Meet CrossFit Sting member Traci!

Before we get to the WOD here is our very first Athlete Profile….

traci

Name: Traci

Age: 36

Occupation: I work Pro bono as a Mother of three children; ages 7, 5 and 2. My professional services include caregiver, chef, event planner, housekeeper, counselor, personal shopper, tutor, chauffeur, mentor, referee and life coach, among other things. (Sounds like she has a hard time saying “no” if any members need anything just hit up Traci.)

Previous workout/exercise history before starting CrossFit? I belonged to various traditional gyms (Gold’s, LA Fitness, YMCA) over the past 18 years, and generally only participated in group classes.

CrossFitting Since: October 2012

How did you learn about CrossFit Sting? I knew the owners, Danielle & Jessica, because my husband, Jeremy, is a member at their former CrossFit box. (True story, Traci and Danielle were talking at a party and she said, “when you get opened I want to come in and try it.”  Next day, Danielle sent Traci a message and said, “were you honestly wanting to come to try CrossFit or was it the wine talking”…now it is her “crack” – Danielle)

Was it love at first WOD? No, it was not. It was love at first “wow, look at my arm muscles in this photo”! And love at first “wow, my lower back doesn’t hurt anymore after I lean over the tub to bathe the kids”! And “wow, I just carried my 5 year old on my shoulders for half an hour without pain or fatigue”!

Favorite WOD or movements? Having done gymnastics as a child, I really enjoy the gymnastics movements and anything using the Pull-up Rig; Knees to Elbow, Toes to Bar, Handstands, Handstand Push-ups, Pull-ups, Ring Dips, etc. (She is also addicted to the chalk used when you need to keep your hands dry for bar work, she might start incurring a cleaning fee.)

Least favorite WOD or Movements? I HATE Wall Balls.

Favorite CrossFit Sting moment? Favorite moments are frequent at CrossFit Sting. Each time I achieve a weightlifting PR (personal record), every time a movement seems just a bit easier than it did the week before or those first few seconds after completing a WOD that was extra physically and/or mentally challenging to get through.

Why do you CrossFit? I CrossFit because I LOVE life! And life is so much more enjoyable when you are healthy, capable and strong! Also, I CrossFit because I CAN. An able body is a priceless possession. I appreciate that and want to take full advantage of it.

Tell us something new about you that we don’t already know? I am Public Health advocate, specifically for Evidence Based Maternity Care & Birthing Practices and Women’s Breastfeeding rights. I support and volunteer with organizations such as Improving Birth, Best for Babes Foundation and the Atlanta Birth Center.