Category: Athlete Profile

First off, congratulations to both teams. Let just go over the numbers for everyone that was involved in the HEC. Both teams combined lost a total of 123 pounds. This is the weight on the scale. Both teams combined lost a total of 213.04 pounds of FAT! Both teams combined put on 87.85 pounds of lean muscle! Everyone should be incredibly proud. It is amazing to have so many people put on so much muscle and lose so much fat. Most of the time when that much fat is lost people also lose muscle in the process. So kudos to all of you for not starving yourselves and learning how eating and fueling your body improves overall body composition. Now for team breakdowns.

Pounds lost         Fat lost         Muscle Gained

Yellow (Jessica)          83.8                   142.94             57.35
Black (Brent)              39.2                    70.1                30.5

So clearly the winning team for this challenge is Team Yellow (Jessica’s team). They had a 18% change in fat lost, 3% change in body weight loss and 2.6% change (increase) in muscle gained. Brent’s team had an 11% change in fat lost, 1% change in body weight lost, and 1.5% (increase) in muscle gained.

Now for the top three male and top three female winners.

Female
1. Kelly (1.35% increase in muscle, 37% decrease in fat pounds lost and 33% change in body fat %)
2. Lindsey (6% increase in muscle, 34% decrease in fat pounds lost and 31% change in body fat %)
3. Sarah (2.25% increase in muscle, 32% decrease in fat pounds lost and 28% change in body fat %)

Male
1. Shane (7.5% increase in muscle, 33% decrease in fat pounds and 28% change in body fat %)
2. Paul (1% increase in muscle, 19% decrease in body fat and 18% change in body fat %)
3. Peter (no change in muscle, 20% decrease in body fat pounds and 15% change in body fat)

Gained the most lean muscle
1. Kyle 12.6 pounds
2. Shane 11 pounds
3. Phil 8.85 pounds

1. Nadona 6.85
2. Lindsey 4.99
3. Kara 4.55

Lost the most pounds of fat
1. Shane 23.7
2. Kyle 11
3. Peter 10

1. Jennifer Port 20.05
2. Nadona 16.25
3. Sarah 10.25

CrossFit total increase
1. Phil
2. Paul
3. Kyle
4. Nadona
5. Shane

400m sprint improvement
1. Nadona
2. Bob
3. Phil
4. Jeff
5. Joe

Instead of an athlete profile this week I wanted to make a different kind of blog post.  The word community is thrown around a lot in the CrossFit world.  In fact, we believe it is what sets us apart from the globo gym and many other fitness centers.  We are a group of fitness enthusiasts, of course, but we are also a group of people who are much more than that. Our occupations run the gamut, our taste in music certainly runs the gamut as well, but we all come together to support each other and each others’ interests.  Whether this means a few people getting together for dinner, helping then move, attending a sporting event or helping raise awareness for a cause.  It is this last thing that brings me to why I am making this blog post.  People coming together to help raise awareness for a cause. How far would you go?  Run a marathon, dump a freezing cold bucket of ice water on your head, maybe even shave your head?  Well, we have members at CrossFit Sting doing all those things right now!  Maybe some of you have heard of the St. Balderick’s Foundation.  People shave their heads to raise money for cancer.  Would you do it?  I have attended this event and what I have seen is mostly men shaving their heads.  Well we have not one, but two of our members that will be shaving their heads on September 14.  Not for St. Balderick’s but in support of their niece, Meg, who is currently undergoing chemotherapy treatments for cancer and has already lost all her hair.  I think they are up to 5 or 6 people shaving their heads for Meg but only ONE female.  Here are our members, Martin and Arpana, that I am speaking about.  Great looking couple, huh?

Martin and Arpana are really selfless people, they own a local business (Dutch Monkey Doughnuts) and have both run marathons, biked long distances and constantly raise money throughout the year as part of Team Dutch Monkey, raising awareness and money for the Leukemia and Lymphoma Society.  However, this is a new kind of personal sacrifice in the name of cancer.  Now, I love Martin but I do believe his hair will grow back pretty fast.  Arpana on the other hand, has beautiful long thick hair that she will be shaving.  First, she will be donating her locks to the Pantene Beautiful Lengths which makes real hair wigs for women battling cancer.  Then, she will be shaving her head with Martin and some other family members for Meg.  Here is Martin with his niece pictured below.

This is such a selfless act and I am not trying to taking away from the ALS Ice Bucket Challenge, but let’s be real.  How many women are willing to shave their long, beautiful hair?  Would you?  I would like to see as many of us as possible support this family in their fight against cancer.  Many of our members have already made very generous donations but I think we can do better.  The family has already had other members battling this terrible disease.  In fact, Martin’s sister, Meg’s mother did not win her battle.  Let’s do this in her memory and in the fight that Meg is now fighting.  Here is the link to the BIG SHAVING EVENT!  Arpana has called this Bald in the New Black.  You can read more about their event as well as donate to their pages using these links – Bald is the New Black.  and Martin is Going Bald. Go Arpana and Martin, your CrossFit Sting community/family will be there on the big day to support you.

Name: Jeff Neal

Age: 44

Occupation: Financial Controller at Siemens

Previous workout/exercise history before starting Cross Fit?  Growing up in Lexington, KY, I was the typical jock. I played Baseball, Football and Basketball. My High School team was state runner-ups my sophomore year in football, and we won the State Championship my senior year in baseball.  After college, I primarily ran and lifted weights. In 1999, I did two sprint triathlons and continued the running/weight training routine through out my 30’s. And that was what it was, a ROUTINE. Monotonous!!!  In 2011, I started running again and got my wife into it as well. While she enjoyed it and continued progressing in her mileage, I still found it very boring. As I am a big military history buff, I saw an advertisement for the Civilian Military Combine, an obstacle course race through a ski resort in the Pocono Mountains. That is what I wanted to do next. The race began with an eight minute Cross Fit Pit and transitioned into a 5.5 mile obstacle course race. I finished in over 2:15 minutes. Not great, but I finished!  The Cross Fit aspect, however, seemed to fit for me. Functional workouts that vary. Never boring!

CrossFitting Since: March 2013. January 2014 with CrossFit Sting.

How did you learn about Cross Fit Sting?   I looked at a few places in the Cumming/Alpharetta area near work and home. One location was more focused on tri-athletes/runners (not the direction I wanted to head), and the other seemed to have rather testosterone-filled management. No Pain, No Gain is not the right mantra for attracting “intelligent” athletes.  Luckily, I found Cross Fit Sting on an internet search, and everyone seemed like normal people. In talking with Danielle and her vision for the training, I was sold!  (I remember our conversation clearly!  We don’t ever want to cater to just one type of athlete.  Our programming stays true to CrossFit  and it is working for everyone.  Also, everyone deserves the same attention regardless of their abilities and fitness level and we hope that you continue to feel this way Jeff.)  

Was it love at first WOD? My first WOD ever was…”This is going to suck!” Then, it became…it will always suck, but it will suck less. The workouts remind me of football drills and the camaraderie of being on a team. You do not get that at a typical gym. Now, it is part of my weekly routine, and it is great to see everyone each day.  (I think many people have a love hate relationship with CrossFit, it’s what keeps us all coming back.  It sucks but it is short and sweet, you get a huge sense of accomplishment so you want to do it all over again.)  

Favorite WOD or movements? Kettlebell Swings are my favorite movements. I think this is because of baseball. While not completely the same, it reminds me of being on the on-deck circle with the donut on my bat. Just feels right. I still need to progress on the strength side, but the KB swings are great for an overall exercise.

Least favorite WOD or Movements? Without a doubt, the overhead squat. While I am progressing, the movement is rather unnatural for me, and something I need to work on. During my weight training before Cross Fit, bench presses, squats and curls were the standard exercises, but what was missing was the balance aspect of the Olympic lifts. Flexibility is key, and clearly, something I need to work on.

Favorite Cross Fit Sting moment? My favorite Cross Fit moment was representing CF Sting at the Festivus games! In preparation the week of the event, I had never really focused on improving my rowing time or had even documented a PR for the Power Clean. I managed a 3:45 for the 500M row and 185 for the Power Clean the week before the event. Going into the competition, my expectation was to simply do my best. Well, I did the 500M row in 3:32, and PR’d my power clean at 195. It was not pretty, but I got it up!  What I remember most was the cheering from the crowd, especially when doing the fifth WOD of Thrusters and Squats. It was really inspiring with all the cheering going on for all the athletes competing.  (It was a great day!  Heartbreaking finish for you as you just missed the podium.  So many of our athletes competed for that first day.  Your wife was cheering you on, looking somewhat horrified, but promised that day to give us a try for a week….now she’s a member too!)  

Why do you Cross Fit? Health and Honor. Simply put I was working way too much and not focusing on my health. I needed to get a better work-life balance and get control of my health and diet. As I stated before, Cross Fit is varied and focused on variation. This just made sense to me.

Honor – Both my Grandfathers served in the Pacific during WWII. My uncle earned a Purple Heart in Vietnam, and my father is a Marine and former police officer who retired as an Assistant Police Chief.

I was fortunate to not have to serve in the military, but truly respect my family members as well as the other members of the military and law enforcement who have served our country.

When you go into any Cross Fit around the country, you typically see a US Flag and Armed Forces Flag. This is the honor and respect for which I believe in.

Tell us something new about you that we don’t already know?  I have had a very fortunate life. Sports have always been a major part of my life, and I had the opportunity to play with some great players growing up while traveling the US on summer baseball teams. My claim to fame was that I hit a Home Run in Shea Stadium while on a trip to Boston and New York during the summer of 1987. It was one lucky hit, but it got out just over the 335 sign!

Professionally, I have worked for Siemens over 15 years and have lived and worked in Cincinnati, Chicago, Germany, Pittsburgh and now Atlanta twice. In my last position in Pittsburgh, I had the opportunity to travel to China, Brazil, Germany and India to support our factories with benchmark costing and financial analysis improvements.
In the words of Joe Walsh, Life has been Good to Me…. (Love your attitude and the presence you have in the gym.  Cheering people on and pushing through.  We are happy that you found and us and more importantly choose us for your health and honor!) 

Name: Lance Herd

Age: 35

Occupation: Operations Management (it’s too boring to explain) – (Didn’t you forget to write screenwriter or aspiring screenwriter?  Google “Rooney’s World” for one of Lance’s short films, Lance even may have a cameo.)

Previous workout/exercise history before starting CrossFit? I weighed about 125 lbs. in high school and didn’t play sports at all. I lifted and ran sporadically for years (including a P90X phase) before I started Crossfit.

CrossFitting Since: October 2011

How did you learn about CrossFit Sting? I met the Pecoras at my first CF gym. They left to start Sting, I realized I couldn’t stand being away from them, so I made the jump a few months later. (Might be more like we were the only ones that would put up with you?  Just kidding, you have become a pretty good CrossFitter as long as you don’t let your mind take over.)

Was it love at first WOD? It was love/hate at first WOD. I have a bit of a reputation for being hard on myself during WODs, and I was really frustrated after my first class. But at the same time there was something addictive about it. I think curiosity kept me coming back – what insane movement would I be doing that day, how challenging would it be, how much progress could I make, etc.. After a couple weeks, I was hooked.

Favorite WOD or movements? Push ups, push presses, ring dips – chest/shoulder stuff. And double unders… I have a “When Harry Met Sally” relationship with double unders. When we first met we argued all the time, and I didn’t think it would ever work out. But then we kept running into each other over the years, slowly started to find each other more endearing, and now we’re inseparable. (I am glad you think this the case.  Didn’t your rope go flying out of your hands recently and I don’t mean accidentally?) 

Least favorite WOD or Movements? I struggle with leg/squat stuff. Front squats, back squats, overhead squats. I don’t know if side squats are a thing, but I hate ’em if they are.

Favorite CrossFit Sting moment? Getting a 400 lb. deadlift. That # meant a lot to me for some reason. Both of my Murph WODs were special too… the first one I was just proud of finishing, and the second one I shaved 19 minutes off my time. Anytime you see definitive, measurable progress like that, it’s really rewarding.  (See picture above for 400# Deadlift.  Remember this Lance the next time you’re in a middle of a tough WOD and feel like you can’t finish!  Please?) 

Why do you CrossFit? You can’t deny the importance of the community, but I’m gonna go w/ a different answer here. Pre Crossfit, I’d always wonder whether I was doing the right things in the right proportions. When I’d start doing regiment X, I’d read somewhere that I should be doing regiment Y instead. It felt like I expended as much energy researching programs as I did working out. With CF, it’s all done for you before you walk in the door. We have great coaches who plan ahead so I don’t have to. I know what’s been put in front of me works, I just have to go do it, and I love that. It’s the one (and only) thing about CF that’s easier than what I was doing before.

Tell us something new about you that we don’t already know? I’m an aspiring screenwriter, but I think most people in the gym know that already, so I’ll go with an alternate here. I’m fascinated by “big questions” – why we’re here, existence of God, meaning, purpose, etc. Ya’ know, light conversation starters 🙂 Philosophy and theology are topics I love to read, learn and talk about. You don’t have to agree with me to have a conversation about it, and i’m usually more interested in talking to people who don’t agree with me because I enjoy learning why people hold the views they do. I love wrapping my mind around that stuff. Hope that’s not too involved of an answer 🙂