March Athlete Spotlight

March Athlete Spotlight!



What are your favorite hobbies, talents, skills outside of CrossFit?

– As Napoleon Dynamite explained, skills are really important. So, I’d say my top skills are cooking, absorbing facts, and telling hilarious jokes and stories. I’m also really humble. J

What motto or phrase do you live by?

– “Spartan Up.” My parents were saying this to me long before that Spartan Race guy used it as the title of his book. The Spartans were the most badass of all time (Ok, tied with the Marines) and we could all use a little more toughening up in their honor.

What is your favorite music to listen to while WODing?

-At 5am, we go HAM to hard rock. None of that Usher stuff. Killing in the Name of by Rage is my jam. It’s also predominantly featured on my birthing playlist.

What recent adventure are you planning?10268490_639446826133645_3633666792598740770_n

-Having a baby. I hear that changes a few things.

What is your occupation?  
-I’m the lead social media copywriter for Shopbop. I create content for our social platforms and play with clothes and shoes all day. Again, humble.
What is your athletic background?

-Super average. I played soccer all my life and danced ballet until 8th grade. But talent-wise, I was the beneficiary of a small school system where there weren’t enough kids to require tryouts. Woohoo!
1236380_524442997634029_273730303_nHow long have you been with CrossFit Connex?

-I started July 8, 2013. The last on-ramp class at the old box.

What is your favorite WOD?

-I really like the longer ones like the Filthy 50 and the 12 Days of CrossFit.

What is your least favorite WOD?

-Alyse’s birthday WOD last year: 1011m row, 111 DUs then 2 rounds of 27 med ball cleans, 27 jumping lunges, 27 push-ups, 27 OHS #95/65. I cried. It was ugly. But, I learned an important lesson: never tell Kief your birthday.

What is your favorite lift?

-Squat cleans. It’s such a smooth movement.

What is your least favorite lift?

-Overhead squats. I hate them, they hate me, but we keep having to see each other. It’s just like Jennifer and Angelina.

What is your favorite paleo meal/snack?

-Steak. Before going paleo, I shunned steak for many years, which was dumb.

What is your favorite cheat Food(s)?

-Some people might say I have issues with candy. These people would be correct.DSC_0095

What would your perfect WOD look like?

-Anything with burpees since 9 times out of 10 I’m doing some sort of additional burpee challenge. Yeah burpees!

What is one thing you have done at CFC that you never thought you would do?

-A kipping pull-up, C2B pull-up, and strict pull-up. I have never felt more powerful in my life. I had to resort to bands after my 7th month of pregnancy, and then to ring rows in the 9th, but I’m determined to get back to unassisted status by May!

What motivates you during a CrossFit WOD?

-Music, the clock, and my classmates. Just kidding. Mostly I want to beat Robert (my husband).

What do you eat pre/post WOD?

-Nothing before. It’s 5am, after all. Afterwards eggs with veggies and blueberries. I hate eggs and blueberries, but eat them for their health properties. It’s part of that whole Spartan Up thing…

What results have you seen so far in coming to CFC?

11018308_796755493736110_1632543885779231822_n-Unprecedented. Speaking only to my results during my pregnancy – minimal (but exactly what my doctor recommended) weight gain, no swelling of the feet and hands, increased upper body strength, increased squat strength, perfect squatting form, no crazy hormone fluctuations, and increased energy. There are a lot of Crossfitting-while-pregnant haters out there, but my doctor has been amazing and is fully on-board with my fitness plan. He recently commented that I’m moving around better than any other woman he’s seen at 38 weeks pregnant and I attribute it all to CFC.

 What was your main reason for joining CFC?

-Plain and simple, I really wanted to do a pull-up.

Give us some insight as to your thoughts after your first workout at CrossFit Connex:

-I’ve never had so much fun while hurting so badly. I was instantly addicted. After Robert joined, I’m pretty sure it was a good 10 months before we had any conversations that didn’t involve Crossfit.

Do you have any special or successful CrossFit Connex memories/moments?

-Competing in the Athena Classic last year was truly amazing. We had a huge crew from CFC and the support was overwhelming.

What advice would you give to a newbie or someone just joining CrossFit 10312643_10102520083624278_3399620302099147144_nConnex?

-Buy your own double under rope ASAP. There’s no use putting it off. Get one, practice often, and wear long sleeves to avoid concerned stares at work.

 What sort of life changes have you experienced because of CrossFit that you didn’t expect?

-My life has totally changed. I’m one of those people who ‘need’ to work out now. I go crazy if I miss CrossFit too many days in a row: my mood is terrible, I feel lethargic, and I’m not myself. I never thought I would feel that way about exercise. It’s awesome!

What does CrossFit mean to you?

-Community, strength, support, and excitement.


7 rounds
:30 seconds max thrusters (95/65)
:30 REST

2 rounds
3 min max cal on bike/ rower
2 min max HSPU or push up
1 min max C2B pull ups
Rest 2 min