"Meet Susan Anderson...Susan is one of our longest standing and beloved members of CrossFit Clan. She is also one of our most fun, she may be little but her personality certainly isn't. You are sure to have a great time when she is around...let's just say she has been known to have "no filter"...so be prepared 😂 Chances are you have met her at one of the many different class times that she attends. With her crazy work schedule as a Nurse Anesthetist, working long shifts, she has always made her health and fitness a priority. She simply just makes the time. It has been inspiring to see her work ethic while in school and now, balancing it all while always staying consistent with her training. She has adopted a very healthy lifestyle and the amazing results speak for themselves! You will often see her and her boyfriend Jeff training together (they are the cutest couple ever!), this commitment to each other has led to her continued progress no matter what challenges school and work presented to her. It's been wonderful to see her journey over the years and witness her achieve so many goals and continue to take her fitness to the next level. She will preserve through any workout no matter how hard, and will be there to cheer on and encourage everyone along the way, with some of the loudest cheers. She understands what it takes and is there with us every step of the way. Keep inspiring and motivating us all Susan. We are so blessed to have you as part of our CrossFit Clan family!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?
I started crossfit after years of trying to find a workout that motivated me & challenged me. I kept hearing about crossfit, but was very nervous to try it out because I never lifted weights or was very athletic. I joined crossfit clan in 2013 when I moved to Morristown NJ (after a brief on-ramp at another crossfit box in CT where I lived previously), I loved the atmosphere, the people, and the challenge every day... it was easy to decide that this was what I needed to keep me motivated and get fit. After a few months I talked my boyfriend into joining, and now we regularly attend classes together.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?
I'm a Nurse Anesthetist and work in the operating room delivering anesthesia for patients undergoing many different types of surgeries. I work three or four 12 hour shifts weekly, so sadly it keeps me from getting to Crossfit Clan on those days... but I look forward to my days off where I can get to crossfit early... catch up with the friends I've made over the years... and get a great workout where I know I'll have friends to cheer me on and push me through it.

What was your athletic background before CrossFit/ClanFit?
I was never an "athlete", I did dance for about 15 years and cheerleading in high school but never played sports.. Before crossfit I had NEVER even attempted to run even a mile (not even for phys ed in school... I got a doctors note!!😂)

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
I love the community at Crossfit clan. I have so many great memories with the members both in and out of the gym. The white elephant at the Christmas party is ALWAYS a good time! We've also had fun celebrating weddings, birthdays, holidays and achievements as well.

What is your favorite exercise/movement or workout, and what is your least favorite?
Favorite: Double unders (because they were my first skill I mastered from crossfit)
Least favorite: BEAR CRAWLS (lol), Wall balls

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
Strict pull ups!.. I just got them recently and still can only do one at a time but it's something I never did in my life before that and was SO EXCITED to finally do!

What is at least one fitness goal you have for yourself in the future?
I want to keep getting stronger & be able to Rx more workouts. Also, handstand walks look pretty fun! 😋

Who inspires you/who is your hero and why?
My Grandfather was my biggest hero, and he was a WW2 veteran, and instilled in me a lot of respect for our military. One thing that makes me love crossfit even more than the community and challenging workouts, is the respect for our troops. I love that through crossfit, I can participate in events such as "The Murph Challenge" to raise money to help our soldiers and their families. I also ran my first 5k (Tunnel 2 Towers) with members of Crossfit Clan... I love that crossfit commemorates many fallen soldiers through "Hero WOD's" as well.

What advice would you give people just starting CrossFit/ClanFit?
Be humble when starting out, even if you have an athletic background... learn how to do the movements safely so you not only get the best workout possible, but also so you don't hurt yourself.
It might seem intimidating at first since we are such a close knit group, but honestly, were all there to motivate one another.. so don't be afraid to talk to the members when you start... we all love helping new members with form or explaining the confusing crossfit vocabulary (WOD, AMRAP, METCON, etc)...
And of course... HAVE FUN!!

"Meet Jason Nacht...Jason is one of our newer members and has demonstrated that with the commitment to making your health and fitness a priority, you can truly achieve great things...even with the many challenges of being a young father with a very busy schedule. It's not easy to get up at such a crazy hour and get your training in before many people have yet to wake up, but he continues to be one of our dedicated early birds. Jason is one of the sparks that lights up the 5:30am class. With his witty remarks and amazing ability to persevere when the end of the workout is near, he remains positive and is a joy to coach. In addition to his tenacity and fearlessness to get under a heavy barbell, Jason's energy is always felt and missed when he isn't in class. He sets his goals high and continues to put the work in to achieve them...getting his first muscle up was an exciting example of that! His natural ability certainly helps, but it's the hard work he puts in that makes those goals a reality. Keep up the great work Jason! We are so happy to have you as a member of our CrossFit Clan family!"


What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?
A few years back I made a commitment to get back into shape after some health scares. I joined a big box gym in town and slowly taught myself how to exercise. I made some good progress but eventually hit a wall. It’s hard to make progress when you show up at the gym and the one squat rack they have is being used; that meant no leg day that day… I started dabbling with some different class based fitness, realized it brought out the competitive streak in me. Right around that time my wife started her own Crossfit journey, and after seeing how much she raved about it I just had to give it a try.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

As of the moment of writing this I’m a father of one 4 year old daughter but by the time this posts I’ll also have welcomed a son into the world. So my “typical” day is going to change pretty significantly. Right now I hit the 530 am class Monday, Wednesday, and Friday and try to hit the 8 am Saturday class. After knocking out an early morning WOD, anything else I face the rest of the day looks easy. I work in Healthcare Marketing in Summit, NJ and live in Livingston.

What was your athletic background before CrossFit/ClanFit?

Back in High School I ran track all 4 years, but once I went off to college and lost that structure, I developed a whole bunch of bad habits that stuck with me through most of my 20s. Once I made the commitment to change my life around I started gaining some of that old strength and athletic ability back, but joining Crossfit has really supercharged it.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

It would have to be competing in the Open has been my favorite memory since joining. I would make sure to log into YouTube every Thursday night for 5 weeks, perform the workout early the next morning, and keep checking the leaderboard all weekend to see how I ranked. I’m pretty competitive by nature and that brought the best (or worst?) out of me

What is your favorite exercise/movement or workout, and what is your least favorite?

The one thing I said I wanted to learn through Crossfit were the Olympic lifts like Snatches and Cleans. So I’d have to say learning those have been fun, even though I still have a ways to go with those, Snatch especially. I don’t know if I have a LEAST favorite at this point, maybe the Assault Bike for a lot of calories or Thrusters. I’d have to imagine those would be a popular choice

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
For me it’s really just learning all these new skills and just continuing to get better and better. I came in being pretty good at the three core lifts (squat, bench, deadlift) but there are so many new skills to learn and master: double unders, bar/ring muscle ups, butterfly pullups, etc. There’s always a new goal to push myself to achieve.

What is at least one fitness goal you have for yourself in the future?
I’m hoping to be able to Rx the Open next year

Who inspires you/who is your hero and why?
It may be cliché but probably my wife. Like me she doesn’t shy away from a challenge, and she’s the one between us who started Crossfit first. Seeing her succeed and kick butt while doing Crossfit throughout her entire pregnancy has left me with very few excuses to not perform.

What advice would you give people just starting CrossFit/ClanFit?
For anyone new or even considering Crossfit I’d just say don’t be intimidated. Crossfit has a reputation for having a high bar for entry, but I honestly look at the progress I’ve made in a few short months and wish I had started Crossfit much earlier in life than I did. While there’s always some new challenging movement or weight to achieve, the opposite is new for beginners. Every move can be scaled to your ability level until you’ve mastered it and can move up. Everyone is incredibly supportive and having people there to cheer you on is WAY better than just running on a treadmill with your headphones in.

"Meet Dana Russo..."And though she be little, she is fierce" This famous Shakespearean quote comes to mind when looking to describe our second member spotlight Dana. Starting out way back when, in our ClanFit program Dana has just grown into an incredible all-round athlete. She is a little powerhouse, and impresses us every workout with her sheer determination. Standing around 5' tall, she shows us that size doesn't matter when it comes to strength. She set a goal for herself to improve her Olympic Lifting technique and her progress has been amazing. Her consistency and dedication, coming to Barbell Club every week has paid off. Her technique is on point and her lifts look effortless (no matter how heavy!)...simply beautiful. Her dedication to her craft is really to be admired, and always with a big smile on her face and positive attitude. From working crazy hours, (on her feet all day!) and still making it in to WOD, to staying after to work on her weaknesses, she is a phenomenal example of how much you can achieve when you are willing to put the work in, and make your fitness a priority. She is true pleasure to coach and we are blessed to have her as part of our CrossFit Clan Family!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

When I first joined the Crossfit community at Clan/Parsippany I was experiencing a very rough time in my life and needed an outlet. Through learning the fundamentals, meeting amazing people, and seeing progress I was immediately hooked. From that point on, Crossfit has changed my life and helped me become a better version of myself.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

My typical day : Wake up, eat, workout, eat, work, and then try to get some sort of sleep. I have been a bar-tending for 8 years now, I love my job and it's non-stop. Rest and recovery are the two biggest challenges that I face regarding Crossfit and my work. The amount of time spent on my feet mixed with late hours makes some days harder than others, but you learn to take it for what it is! I did go to school for 7 years to graduate with a K-5 teaching degree and two minors in Paralegal studies and Criminal justice. Maybe one day I will want to pursue a job in one of these fields, but for now I am happy doing what I do.

What was your athletic background before CrossFit/ClanFit?
I learned to ski when I was 8 and used to do slalom and giant slalom ski racing. I also took up snowboarding and still love to get out on the slopes!

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I remember my first day of doing pull-ups from the rig with a band. I was barely strong enough to hold onto the bar. My grip gave up while my foot was still in the band and I fell so hard off the rig. Right there and then I wanted to give up and thought Crossfit was not for me. I look back at this day as a mental turning point and I am beyond happy that I did not give up.

What is your favorite exercise/movement or workout, and what is your least favorite?

I really enjoy most of the gymnastics movements and body weight exercises (pull-ups, ttb, handstand walks, etc...). I have learned to appreciate the technical aspects of snatching as well as clean and jerks through many hours spent on the platform in Oly. I really really dislike wall balls and I struggle with rope climbs.

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

I'll be able to answer this when I have my ring muscle up 😂....

What is at least one fitness goal you have for yourself in the future?

Becoming efficient at bar muscle ups and ring muscle ups. Getting my snatch to 140, clean and jerk to 180, and deadlift to 350.

Who inspires you/who is your hero and why?

The members at CF Clan seem to inspire me in some way each and everyday. There are so many people working out under one roof that have diverse backgrounds and are at different points in their life. Everyday everyone comes together to become stronger and better than yesterday while supporting each other, that to me is very inspiring. Also, I love following and watching lifting videos of Lydia Valentin and Mattie Cakes on social media. #futuregoals

What advice would you give people just starting CrossFit/ClanFit?

Joining Crossfit/clanfit is probably one of the best decisions that they could make. I would say that patience is key, all of the skills involved in this sport take a while to acquire and become efficient at (unless you are a freak). To look at the challenging days/movements as part of the fun and the journey to becoming stronger.

"Meet Joe Freda...Joe is what you could call the poster child for CrossFit/CrossFit Clan. He joined like many others in the hopes of getting fit and becoming healthier. He certainly did that and well beyond, literally transforming his lifestyle and fitness from de-conditioned athlete to the dedicated and super fit (and shredded!) athlete we know him to be today. When life threw him a curveball that took him away from training for an extended period of time, he came back when the time was right and did it all over again! If there is anyone who exemplifies dedication to their fitness and an uncanny ability to learn on the fly, Joe would be a prime example. Combine his willingness to take on any challenge without hesitation, along with his diligence to improve any holes within his fitness/skills and you have an ideal candidate for success. He constantly performs at his maximum potential/intensity and has no problem adapting to coaching cues in the heat of the workout. Joe leads by example and is someone that we can all learn from on a daily basis. Including remembering to keep it fun....his wit is on point too, have you read his Wodify comments? 😂 We are so incredibly proud of all his hard-work and dedication to his training, which certainly showed in his fantastic performance in the CrossFit Open this year. We are truly fortunate and love having you be a part of our CrossFit Clan Family!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

My good friend Barry Peterson is a coach at Crossfit Hamilton, and he got me hooked on Crossfit. When I first started Crossfit, I was completely out of shape. After 3 years of law school and 12+ hour days at the office, physical fitness took a clear back seat and it showed. I was easily over 200 pounds and not feeling great. In January 2013, I made a commitment to eat better and get in shape. I remember that first Crossfit class like it was yesterday. It was a simple WOD (I believe 3 rounds) of 20 Wallballs, 20 Box Jumps and 20 Pushups. I vividly remember wanting to throw up and quit, but a quick glare from Adele and some words of encouragement got me back on track. It was a tough first class, and even tougher first month. Needless to say, the initial part of my journey was rough. Fast forward to June 2016, and I found myself in the same position. A simple shoulder injury took me out for a couple months, and I got back into bad habits. My weight skyrocketed, and I found myself in the same position that I was back in January 2013...overweight. and unhealthy It was tough coming back to the Box after previously being in such good shape. I thought to myself..."What would people say? What would people think?" My concerns were nonsensical. As soon as I stepped back into the Box in June 2016, it was like I never left. This is why I love Crossfit Clan Performance Center...it is like a family. Your family doesn't care how fit you were, or what you look like. Your family wants to see you succeed.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

I am a divorce attorney at Wilentz Goldman & Spitzer in Woodbridge, NJ (If the name Wilentz sounds familiar, it's because David Wilentz was the prosecutor in the Lindbergh kidnapping case back in the day). My typical day starts at 4 am when I wake up, have my morning shake, and then get myself ready for the 5:30 am classes on Monday, Wednesday and Friday. Once that is done, I'm pretty much either on Trial, or at the office until around 6 pm. When I get home, I like to spend as much time as possible with my two (2) kids [Avery and Alex] and then I try to get to bed early(ish) so I can be ready for the next day.


What was your athletic background before CrossFit/ClanFit?

Not Applicable. LOL. But seriously, I swam long distance in High School, and played intramural sports in college.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I think it would be a toss-up between getting my first muscle-up (thanks for getting that on video Adele) and the 24 hour WOD we completed for the Seven Star Foundation. A close third would be the first time I completed Murph with a vest.


What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite exercise/movement would be anything involving Ring Dips, and my least favorites are definitely Snatches and Burpees. But nobody likes Burpees, so that's not exactly earth-shattering.


What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

My biggest fitness goal has been to stay committed to the 5:30 a.m. classes. With that commitment, my primary goal of maintaining my fitness and staying healthy will be met. The programming does it for me, I just need to show up.

What is at least one fitness goal you have for yourself in the future?

I want to increase my back squat to at least 2X body weight.


Who inspires you/who is your hero and why?

Sun Shak and Raghav Yadav....lol. They paid me to say that. But seriously, it's 100% and without a doubt Tracey. Have you seen the video where she does strict muscle-ups with a plate?

What advice would you give people just starting CrossFit/ClanFit?

Create your own definition of success (whether it's getting a pull up, or doing a box jump), and meet it. Keep updating that definition of success, and you'll be amazed at the results you will achieve. Also, don't be afraid to ask questions. Everyone is friendly, and everyone wants you to succeed.

"Meet Amy, she one of our CrossFit Mom's and our next member we are spotlighting.  Amy is an example of how to master that family/life balance.  She is quite exceptional at it, and it's amazing to see how she juggles family/kids work and still manage to excel in training/CrossFit.  Amy has been with us since she moved into the area about a year and half ago, having done CrossFit for a short time before.  She has just gone from strength to strength.  Her progress has been inspirational to all of us, especially Moms who understand the challenges of trying to make time to train.  Don't let her quiet demeanor fool you. She attacks workouts like a ferocious beast.  Amy has been pr'ing all her lifts lately and has really started to excel in Olympic weightlifting...she's a natural.  She works so hard and gives everything she's got to every training session.  She recently competed in her first CrossFit competition at the Reindeer Games December 2016, and made us all and her family so very proud with her amazing performance.  There's a reason coach Tracey's nickname for her is Amazing Amy!  We are so blessed to have you as part of our CrossFit Clan Family.  Keep up the great work and inspiring all busy Moms everywhere!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

About 7-8 months after my son Ben was born and I was finding it hard getting back into a gym routine.  A friend of mine said she started going to a new gym that was different than what we were used to but I should give it a try because she thought I would really love it.  She was right, I did!  I loved that the workouts were quick, but effective.  I also enjoyed the social aspect, since I was working from home.  I crossfitted all through my pregnancy with my daughter and only stopped 2 weeks before she was born.  After she was born, we moved to Montville and joined CF Clan.  The coaches are so inspiring!  They really encourage me to get better.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share? 

I worked from home for Hyatt hotels for 11 years up until a month ago when I was laid off.  I will be looking for a new job soon but in the meantime I am busier than ever being a stay at home mom, which is so much harder than any job I have ever done!  They get big fast, so I am enjoying the extra time I get to spend with them now.

What was your athletic background before CrossFit/ClanFit?

When I was a kid and all through high school I played softball. As a pitcher, I spent hours practicing and taking lessons. After high school, I mainly just worked out at your typical gym lifting weights, running on the treadmill and taking classes.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

When I Competed in the Reindeer Games this past December.  Although scaled, i came in 4th and was proud of how hard I pushed myself out of my comfort zone.

 

 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite would be hang cleans, hspu and squats.  My least favorite would be running, lateral burpees and bench press.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

Probably C2B pull ups and cleaning 135lbs.

 

 

What is at least one fitness goal you have for yourself in the future?

I have many goals but eventually I want to be able to do a bar muscle up, rope climbs and pistol squats.

 

Who inspires you/who is your hero and why? 

Different people inspire me for different things.  Both Tracey and and Evelyn are so inspiring and prove to me with every workout that age is just a number and keeping up with 25 year olds is attainable.  My mom also inspires me as she is the most selfless person and will jump in a second for her kids or grandkids.  I don't know what I would do or where I would be without her.  

 

What advice would you give people just starting CrossFit/ClanFit? 

CrossFit is physically and mentally difficult, but if you consistently show up and put in the work you will continue to get better.  Even though it's hard, try not to compare yourself to others.  The only person you should focusing on beating is yourself and your past scores and lifts, no one else!

"Meet Raghav Yadav (Rags)...he is one of our members we are spotlighting this month. Rags has been a long term, and dedicated member right from the get go. His presence can be described as gritty. His determination to grind through a workout is contagious. Not to mention, his progress since day one has inspired many of the members, and will continue to feed the energy of every class he attends. The 5:30am class is a fun place to be when he is gettin' it done, whether it calls for deadlifts or a couple 400m runs. He's ready to give it 100%...even at the ungodly hour! It takes a special kind of person to bring that much positivity so early in the morning, that's Rags and we love him for it! Thank you for being such a wonderful addition to our CrossFit Clan family. We are so happy to have you!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?
I wanted to challenge myself both mentally and physically. Regular body building workouts weren't cutting it for me. I started searching the internet and found a breakthrough when I stumbled on the CrossFit main site. Sunny and I would do our CrossFit workouts at the local LA fitness, but we both new this wasn't enough for us. We both tested out Crossfit at CrossFit Parsippany which later became our future home at CrossFit Clan Performance Center.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?
Most Monday, Wednesday, and Friday's I wake up at 4.30am to get ready for the 5.30am CrossFit Clan class and then head to work. Typically, after work, I try to meditate and read.

What was your athletic background before CrossFit/ClanFit?
In middle school, I was part of the Fitness Club - it involved waking up before school started and working out. In high school, I ran Cross Country and Winter/Spring Track in distance.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
My most memorable moment was taking part in the 2015 intra gym Crossfit competition we had. It was amazing to compete for your team and try to get on the leader board. Beyond workouts, CrossFit Clan has provided me with great friends and training partners.

What is your favorite exercise/movement or workout, and what is your least favorite?
I like the longer endurance based workouts especially Murph and a close second is The Chief. I am not a fan of Fran lol most people do it rather quickly and it takes me forever!

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
I would struggle with over head squats to the point where 75lbs was hard! But I took a step back and really focused on the movement instead of just going through the motion and eventually set a new PR.

What is at least one fitness goal you have for yourself in the future?
I want to lift a 1000 pounds between the squat, deadlift and bench press.

Who inspires you/who is your hero and why?
If I had a to pick a CrossFit athlete it would be Josh Bridges. Seeing him not making the 2015 CrossFit games and then putting in all the hard work and dedication into making a come back for the 2016 games was/is inspiring.

What advice would you give people just starting CrossFit/ClanFit?
It may be hard to follow but check your ego at the door. I'm speaking from experience, focusing on technique and not weight really pays dividends.

"Meet TJ Cana...Whether you come in the morning or evening you have probably come across our other spotlight athlete this month, TJ. He's been to just about every class at some point. TJ has been a member of our community for a few years now and whether he's coming in early to do some extra accessory work or staying after classes to run, he is always working hard to take his fitness to the next level. It amazing to see how far TJ has come over the past few years. Starting out in our ClanFit classes then switching over to CrossFit, TJ went from scaling movements daily to being someone to chase. Watching him leave it all out there during competitions is not only inspiring but shows us all how hard you can push when you want it, and with dedication to your training there are no limits to what you can achieve. One thing you will certainly never miss about TJ is his incredible smile, it's sure to lighten up anyone's mood. He is always welcoming to our newer members and willing to lend a hand whenever he can. He is a wonderful asset to our community and we are so blessed to have him as part of our CrossFit Clan family!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?
Once college ended, I followed a pretty basic exercise program. It consisted of running every day and that was about it. I mapped out a loop in town and would run it daily. My goals were simple, beat my time from the day before. After a few months that became pretty repetitive so I wanted to try an exercise program that would challenge me and was heavily endurance base. I came across our gym online and started with our ClanFit classes. I truly was only interested in cardio/endurance workouts at the time so I spent 2 months getting my butt kicked by Coach Justin. Eventually, I was convinced to give CrossFit a try and the rest is history.

Tell us a little bit about yourself...what is a typical day for you? Anything you'd like to share?
A typical day for me consist of waking up, going to work and then heading to the gym for one of our evening classes. I think because of my age I always get a puzzled look when I tell someone that I work with senior citizens in a long term health care setting but the truth is that I LOVE my job. I consider myself blessed with the opportunity to help people every single day and I wouldn't want to do anything else. On the weekends I enjoy spending time with friends and in the summer I spend a good amount of time down the shore. Some of our fellow gym members join me and we have a blast. It's fair to say that we are looking forward to the warm weather so we can go back to our beach days and fishing trips.

What was your athletic background before CrossFit/ClanFit?
Most of my life I played ice hockey. I also played lacrosse and ran cross country in high school.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
This is a tough one for me because I have shared so many special moments with people in our gym, like competing on a team with or at times against some of my best friends. Individually speaking, I would have to say my next favorite moment would be the 2015 SteelFit Men’s Scaled Qualifier in Teaneck. That was a big competition and I really wanted to make it to the finals at the beach. That day I held a hand stand for just under 4 minutes to help me land a spot in the finals, while Coach Krissy, Nina and a few others cheered for me not to come down. What they failed to realize was that I was the last person to go in my heat and I could have come down 2 minutes earlier and finished in the same spot (thanks ladies!). And then last, the 2016 Reindeer Games. Finally I can say I was happy with where I finished and we had so many members supporting each other, it was a pretty cool day.

What is your favorite exercise/movement or workout, and what is your least favorite?
Favorite exercise is defiantly running. Least favorite would have to be thrusters.

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
I would say just my overall strength would be my biggest fitness achievement so far. One of my favorite stories(only because some people love to tell it) is a few years ago when I was going for a one rep max back squat and not only failed but almost flipped the yoke with it. I still have a long way to go but I'm proud to say that weight is now one of my warm up sets. Disclosure: I also got appropriate footwear, for those of you who recall my Forrest Gump White Nikes.

What is at least one fitness goal you have for yourself in the future?
I would like to try to PR my mile one more time this upcoming summer and be happy with my overall performance in the 2017 CrossFit open.

Who inspires you/who is your hero and why?
This is easy, everyone at our gym. From our members to the coaching staff, it is just so easy to pick up good vibes off people who come in everyday to work hard. I am fortunate enough to say that I’ve established some great friendships through our community and look to those people time and time again for advice in the gym, how to approach a workout or just to go out on the weekend and have some fun.


What advice would you give people just starting CrossFit/ClanFit?

Every one has a first day and in my opinion walking through the door, is the hardest part. Once you’ve done that, listen to the experienced coaching staff and focus on your goals. The fun comes automatically once you’re doing that.

"This month we are spotlighting Riley Miller!  Riley has been a member of Crossfit Clan for some time now and has become an inspiring comeback kid.  What you may not know about her is that she had to take months away from CrossFit for shoulder surgery.  Since coming back, Riley has become stronger than ever, and PR'ing everywhere you look!  No matter how tough things got she was always cheerful and positive, a joy to have in class.  Her resilience and determination along with her sensible approach to returning to training under the guidance of her coaches, building back slowly and safely, has led to her tremendous progress and success in all aspects of her training.  Riley is a perfect example of how you can safely use CrossFit and exercise to strengthen yourself to overcome whatever obstacles are thrown your way including injury.  We are so incredibly proud of you Riley and love having you as part of our CrossFit family.  We are delighted to put the spotlight on you!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

I have always been an athlete and thrive on competition. However, after college (and organized sports) I quickly got bored lifting weights and taking cycling classes at the regular gym. Although I was the strongest I had been (at that time) in my life, I knew I needed something new. There was a challenge at my then job to do something out of your comfort zone. That same day, I saw a groupon for free foundations classes at a Crossfit gym in Parsippany. Although the concept of Crossfit was new to me, I decided it was a sign, so I to gave it a try and haven’t stopped since.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I just moved to Morristown, so this last month has been a blur. I work as a Manager of HR Business Partners in ADP’s corporate office where, unfortunately, I spend most of my day sitting in meetings. I look forward to the end of the day when I can actually get off my butt and head 5 minutes down the road to work out to work off some stress. May-September you can find me at the Jersey Shore (with an awesome group of other Crossfit Clan members). I feel like my body is still recovering from those months!

 

What was your athletic background before CrossFit/ClanFit?

My dad always wanted his first child to be an athletic boy. Unfortunately (or fortunately), I popped out first, but took on the athletic role regardless. I played soccer, basketball and lacrosse in high school, club basketball in college and continued to play basketball and flag football on intramural teams as I joined the workforce.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I don’t know if there is one specific moment that sticks out to me. Traveling across the world and WOD'ing in South Africa, Puerto Rico, the Dominican Republic and Arizona (and soon Oklahoma) were definitely experiences I will never forget. It was so interesting to meet other athletes that share the same passion. Figuring out weights in kilograms instead of pounds was a challenge in itself! At Clan specifically, I think the support I felt as I came back from shoulder surgery was indescribable. I was constantly frustrated that I couldn’t lift half the weight I had previously lifted, but every coach and member reminded me that it will take time, but I will get there (and I have!).

 

What is your favorite exercise/movement or workout, and what is your least favorite?

I enjoy any form of clean. I think my form for that movement has improved the most, which makes me more confident. Always love box jumps too :). My least favorite is definitely OHS – I have some sort of mental block going with them that I would love to get over!

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

Recently, I (well, Krissy) have pushed myself to put more weight on the bar for every movement. Completing the Big Clean Complex with 95 pounds was definitely a confidence boost for me and showed me I can move more weight than I think I can. We’ll see how it goes from here!

 

What is at least one fitness goal you have for yourself in the future?

If you had asked me last week I would have said linking t2b together, but I finally accomplished that (Thanks Evelyn and Tracey for the tips ). Generally, I want to get over my fear of putting weight over my head. Specifically, I want to perfect my form to increase my OHS. I would consider 100lbs by the end of the year a success. Chest to bar pull ups and linking more than 3 hand stand push-ups would be cool too…

 

Who inspires you/who is your hero and why?

I have to say every single member at Clan inspires me in one way or another. From the members consistently hitting PRs, to the dedicated parents working around their kid’s schedules to pop in for an hour, to the coaches that are always looking for new ways to coach / scale a movement.

 

What advice would you give people just starting CrossFit/ClanFit?

Do not be intimidated! Every single person in the gym has been in your shoes at one point or another. Also, do not get discouraged. Some movements come easier to some people than others. Things will start to feel more natural as you progress. Getting through your first month will be the hardest part, but you have the best support system around you at Clan.

"We are so happy to Spotlight and introduce one of our masters athletes Gary Garamella! Gary started just last April and he has come so far already, due to his hard work and the passion he has already shown for CrossFit. Despite an incredibly challenging schedule Gary has made his training a priority and has managed to consistently come in to workout.  He is a Chief of Caldwell Fire Dept for years and a Physical Education teacher at James Caldwell High School. He also somehow finds time to coach the Wrestling team. Gary has made tremendous progress in all areas of his fitness, and showcased this when he recently competed in his first CrossFit competition the Wodfather IV masters competition.  Not only did he compete he had to fight 3 house burning fire the night before where he stayed up all night.  Gary had no problems showing up to the competition because he did not want to let his team mates down, a true demonstration of his resilience and commitment to others.  We were honored to have him on our team!  Additionally the warmth and kindness Gary shows toward his fellow athletes and coaches, his willingness to always lend a hand to help and support everyone that makes him such a wonderful addition to our CrossFit Clan family.  We're blessed to have you!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

My very good friends Barry and Evelyn D’Onofrio kept telling me about CFC and how great it was.  In April, Barry convinced me to give it a shot and I am grateful to him for his persistence.  I couldn’t be happier with my decision to join CFC, and want to thank Tracey Magee as well as the other coaches for their patience, motivation, and help.

Tell us a little bit about yourself...what’s a typical day for you?  Anything you'd like to share?

I am a physical Education & Health teacher at James Caldwell High School and have been teaching for 31 years as well as the Head Wrestling coach for the last 20 seasons. When not at work I spend a lot of time at the Caldwell Fire Department, I have been a volunteer firefighter for the last 25 years.

 

What was your athletic background before CrossFit/ClanFit? 

I wrestled in HS and College.  After College, I played hockey and stopped 2 years ago after knee surgery.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

There have been many things in my short time here, but, I can’t believe I am saying this, The WodFather competition was one of my favorites. As difficult as it was, it was a great experience.

What is your favorite exercise/movement or workout, and what is your least favorite?

My least favorite by far is Over Head Squats

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

One fitness goal I have achieved thus far would be my increase in cardio endurance, I could barely run when I started; Movement would be Kipping pull-ups (thanks Mike Magee).

What is at least one fitness goal you have for yourself in the future?

My goal is to keep improving on my overall fitness.  I would like to increase my flexibility as well as get stronger.

What advice would you give people just starting CrossFit/ClanFit?

Take it slow and be patient.  Follow the advice from the coaches and you will be better every day. From my experience, you will never find another gym with more, caring, inspirational, and motivating athletes and coaches. 

"This month we are shining a spotlight on another one of our wonderful masters athletes Mimi Lezanski.  Mimi's whole family is involved in Crossfit, so it was no surprise when she made the transition from our ClanFit program to CrossFit.  Mimi initially voiced to our coaches that she was hesitant and intimidated to try Crossfit, but she has always been willing to take on any challenge presented to her.  Her determination and never quit attitude is seen every time she comes into the gym.  Her bubbly personality shines through and beaming smile is ever present no matter how tough things get.  Mimi always takes care to work on her technique and it shows in how well she moves and all the PR's she has been hitting lately.  Watching her excel in everything from Olympic Lifting to her gymnastics skills makes us proud daily.  We are blessed to have you as part of our CrossFit family and so happy to put the spotlight on you!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

About two years ago, my daughter Olivia inspired our entire family to join CrossFit, after her fiancé, Ian got her started.  Ian works out in his garage, Olivia works out in Norfolk, and Amanda with her husband in Texas. We are truly a CrossFit family!!

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I work in the Mahwah School District as the Supervisor of World Languages, ESL, Visual and Performing Arts.  When I observe teachers, I sit in their classrooms, and then in front of the computer to write their evaluations.  I do travel in between buildings, so I do some walking during the day. If I’m not working, I’m visiting my two beautiful granddaughters in Texas.  Let me tell you, being in shape is very helpful when hanging out with a 5 and 2 year old!

 

What was your athletic background before CrossFit/ClanFit?

Believe it or not, I was an Aerobic dance instructor in the ‘80s at Jack LaLanne’s in Fairfield NJ.   I’ve been working out on and off ever since.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

My favorite memories are when I get to work out with my family, whether it is in Texas, Virginia, Maryland, or wherever they may be.  A family that WODs together, stays together.  Now if only Marek and I can coordinate our schedules….LOL

 

What is your favorite exercise/movement or workout, and what is your least favorite?

 I have to say running is my least favorite exercise. It’s the most taxing aerobically and on my knees.  However, Tracey advised me to get running sneakers, and Matt coached me through some tough running moments.  Now, I feel a little bit better about running. I think I’m most uncomfortable doing snatches.  My mobility needs a lot of work, plus squatting with weight above my head terrifies me a little.  So, I have my work cut out for me.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

I’m absolutely petrified of jumping on or over objects.  About 6 months ago, I worked up the strength and courage to jump on the smallest black box.  Plus, I just recently jumped over the barbell for burpees!!  For me, that’s huge.

 

What is at least one fitness goal you have for yourself in the future?

I would like to master double unders.

 

Who inspires you/who is your hero and why?

I have to say the coaches all inspire me.  They all have a different style, are always glad to see each and every one of us.  That’s very inspiring.  And, it’s what keeps me coming.

 

What advice would you give people just starting CrossFit/ClanFit?

“It doesn’t matter how slowly you go, as long as you don’t stop.”  -Confucius

"This month (October), the second member we will be spotlighting is DJ Gialanella.  DJ and his wife Amanda are two of the original members of Crossfit Clan and we are so happy that they followed us to Parsippany.  Like many of our members, DJ was an avid athlete in high school and college and really enjoys the comradery and spirit that CrossFit Clan brings to his workouts.  Since starting CrossFit DJ has continued to impress us with his progress and commitment to his training.  He has gone from strength to strength and has become quite the skilled Weightlifter.  He can be seen regularly on the platforms working on his technique. It's this dedication and willingness to push through in areas that he may not find as "fun" that has led to many advancements in his strength and fitness.  We are so proud of all that he has achieved.  Maybe his secret to success in CrossFit is another passion of his...beer! ;)  DJ is a mechanical engineer, and what's interesting is that he uses all that brain power and ingenuity to brew his own award winning beer!  DJ’s love of beer is captured in one of his favorite quotes. “Beer is living proof that God loves us and wants us to be happy” Amen. We are so happy to have you as part of our CrossFit Clan family and to put the spotlight on you!"

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

While members at the "gym that shall not be named" Amanda and I had the chance to try CrossFit for a month at the beginning of 2015. We were excited to try something new while getting in shape for our upcoming wedding. Then we meet this sweet little Irish lady who introduced her self as Tracey and lead us through our first CrossFit work out. We were hooked and now there was no way I could let Amanda do it without me.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I'm a Mechanical Engineer and work for the Army. I get to travel a good amount but it's usually a desk job so I enjoy getting to the box after sitting all day. Other then that I like to ride my motorcycle, walk our dog and I brew my own beer. 

 

What was your athletic background before CrossFit/ClanFit?

I played hockey growing up, football and threw shot-put and discus in high school.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

My second open was this year (2016) was really fun getting to see everyone work their hardest and everyone cheering each other on.

What is your favorite exercise/movement or workout, and what is your least favorite?

Favorite: Snatch/ rowing 

Least: running 

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

Goals I have achieved so far, I lost about 30 lbs in 2015 and this year I have greatly improved my lifts especially my Olympic lifts.

 

What is at least one fitness goal you have for yourself in the future?

Too keep improving my overall fitness. 

 

Who inspires you/who is your hero and why?

My wife Amanda inspires me. Her commitment to her fitness and being healthy amazes me. She is up for the 530 am WOD 3 times a week along with prepping and cooking healthy meals for us. She is what keeps me coming back for more at the box.

 

What advice would you give people just starting CrossFit/ClanFit?

To new members I would say have fun but take it slow. There are a lot of movements to learn and it is very different then anything else out there.

"This month we spotlight Tolga Durum. Tolga is one of our founding members of CrossFit Clan prior to the move to Parsippany. Tolga was a long time student of the "classics" of fitness (e.g. bench press, squat, bicep curls, etc.) but once he made the transition from conventional globo gym routine to a more comprehensive approach with Crossfit, he never looked back. And we are so happy that he made that decision, he has been a pleasure to coach and train ever since. He adapted quickly to the new and varied challenges that CrossFit presented to him, as is evident when he is knocking out double-unders and muscle ups. His hard work and dedication is to be admired and has brought his fitness to new levels. While his strength is something we've always been impressed by (aka squat master!), his gymnastics and other technical lifts/skills have become equally so. Tolga brings such a positive energy into class each day that just uplifts everyone, he's there to get the work done and encourages everyone along with him. Keep up the great work, your journey is just beginning. We are blessed to have you as part of our CrossFit family and are so happy to put the spotlight on you!"
 

​​​​​What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin? 

It was January 5th, 2015, the first Monday after the holidays, and I was back at the globo gym along with a host of of new faces who were starting their first day of New Years resolutions. I was continuing my split training routine that I had been following for a few years. I was bored and just going through the motions on the squat rack when appeared a very fit and ripped woman of wee stature and glasses. With her surprising UK accent, she calmly approached me and asked if I wanted to join a "class". Her voice was soothing and not pushy in any way. Tracey was just starting CFC at that point and was gathering new entrants into her CF Introductory Classes. This was just the spark I needed and Tracey came into my life at the right time...and that's how it all began

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I work for a very large publicly traded organization where I sit on my rump all day on conference calls, in meetings, etc...very typical white collar stuff. I do get satisfaction in the role I am currently in.

 

What was your athletic background before CrossFit/ClanFit?

I played high school and college level football. 

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I really enjoyed the 2015 Open Workouts..it was only a month or two into my experience with CF however the camaraderie and support was amazing.  

 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite exercise is thrusters as its a solid full body movement involving legs, core, and shoulders (currently) My favorite is always changing.. ..My least favorite is running medium length distances i.e not sprints or long distance  which is basically the running distances found in most CF WODS 

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

I'm very happy that i have double unders down pretty well...I also thought I would never be able to complete a muscle up (ring or bars) While I am more proficient on the bar i am working on the rings

 

What is at least one fitness goal you have for yourself in the future?

My fitness goal is consistency. Above all else, I hope to remain consistent in my fitness lifestyle as the years go on. We are all faced with life changes that can affect your motivation and access to working out. Too many people use excuses...and i hope not to be one of them. 

 

Who inspires you/who is your hero and why?

I am inspired by each and everyone who is a member at CFC. For the younger athletes, their drive and determination to improve and be the best version of themselves. For the master level athletes, their continued commitment and excellence to the sport. Our masters level athletes come in and perform at high levels while juggling child rearing, family, work, etc

 

What advice would you give people just starting CrossFit/ClanFit?

When you come into the box for the first few days/weeks you will be intimidated and think you are a weakling among animals. Don't fret, you will soon be able to achieve many of the movements that were initially found impossible. This will provide great satisfaction and increase your motivation to do more. This cycle will repeat itself until you find yourself to be vastly improved. Also do not believe the injury hype regarding CrossFit. Which athlete in any sport goes through an entire season without any nicks, light bruises, soreness, etc??...the answer is none! This is true fitness from mobility, cardio, strength, and determination....you can't reproduce these results doing machines and cardio on a treadmill.

"This month we will be spotlighting one of our masters athletes Mary Elizabeth Melo, who also happens to be one of our speediest. Whether it's running a 400m warm up or a mile throughout a tough workout, Mary is sure to be one of the first athletes back from a run. From the youngest to the most advanced athlete, she keeps everyone on their toes. In addition to Mary's speed and endurance, her positive attitude and willingness to push herself and others can be seen in every class she attends. She is always positive and motivated; she continues to improve her strength and skills and doesn't shy away from any challenge presented to her (even OHS!). Needless to say because of that the PR's keep coming. Whenever you're in a class with Mary, you're sure to have fun. Her personality radiates through whether she's wodding or catching up with everyone after a fun weekend. We love having you as part of our CrossFit Clan family, keep inspiring us. We are so happy to put the spotlight on you!"

​​​​​What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

My journey with CrossFit started as a few of us had signed up for Tough Mudder and we wanted to get our upper bodies stronger for the obstacles.  We tried out a few CrossFit locations and fell in love. Crossfit Clan Performance Center became my new home. 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

My husband and myself own AMC Precision Glass which is a commercial glass company in East Hanover.  I usually workout in the morning but recently started coming to the afternoon classes.  My day at work starts at work around 7:30 am, I run the office and do the job estimating. I come from a family of 7, I am #6.   

What was your athletic background before CrossFit/ClanFit?

I have always been involved in sports even as a kid.  Grew up in a neighborhood that had mainly boys, so myself and my sisters were like tomboys when it came to sports.  I ran cross country and track, played basketball and softball.  After college, I stayed active by playing softball and running.  I love working out. 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

My favorite moment/memory at CrossFit has been the team competitions - Turkey Get Up, CMC in Brooklyn.  I love the camaraderie/energy at Clan. Everyone in class (especially the coaches) are always encouraging each other on, whether you are lifting for a PR or just completing the wod. 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite move/workout would be the Hero Wods - the sense of accomplishment after finishing.  My least favorite move would be snatches, followed by wallballs.  It seems like they never get any easier.

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far? 

Biggest accomplishment at CrossFit was being able to do pull-ups and double unders.  I am now attempting overhead squats. That move kills me. 

Who inspires you/who is your hero and why?

My hero would have to be my Dad.  He always involved us in sports and taught us about team work.  He passed away when I was 20 years old. 

What advice would you give people just starting CrossFit/ClanFit?

Advice to those starting out at Crossfit would be just give it your all and it will pay off.

"This month we spotlight CrossFit Clan Barbell Club member Sean Serino.  Though you may not see him doing the workout of the day, Sean is a very familiar face and dedicated member of CrossFit Clan.  Sean specializes in Olympic Weightlifting and can usually be found lifting heavy weights on the platforms while his fiancée Liz is crushing it in CrossFit class.  With his quiet demeanor you will hardly know he's there until he starts lifting and then he's sure to make an impression.  His passion for weightlifting is apparent by his emphasis on always lifting with proper technique, and he shares that passion with those around him.  He has a wonderful quality about him, of making everyone feel better about their lifting skills even if they have a long way to go.  He's always ready to give advice and encouragement to developing lifters.  With the focus and intensity that is required to be successful in this sport having such a warm and positive person on the platforms really makes for a wonderful atmosphere.  Sean's weightlifting skills have grown to impressive levels over the years and we can't wait to see what's to come in his future.  We are so proud to have you as member of our CrossFit Clan family!"

 

What inspired you to start Olympic Weightlifting/join CrossFit Clan Performance Center?  How did your journey begin? 

After college I followed a basic strength/power lifting program for a few years. One movement, the power clean, was new to me and took a lot of time and practice to understand. When watching videos to learn the power clean, I discovered the Olympic weightlifting movements. The snatch and clean & jerk looked much more exciting and technical than the traditional power lifting lifts. A prior gym I attended had a weightlifting platform, bumper plates, and a barbell, so I started practicing. 

 

Liz and I joined CrossFit Clan 3 years ago and have been here since. It's a fantastic facility to train in, and the community has been great. The weightlifting area and equipment have come a long way over the last 3 years.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share? 

Liz (my wife-to-be) and I live together in Montclair, and I work in Parsippany as a research analyst for a pharmaceutical based market research/data/consulting company. After a pretty standard sedentary 9-5 office day, heading to the gym to train and put my body to work is much needed. My time outside of the gym involves a lot of cooking, eating, coffee and ice cream.

 

What was your athletic background before you started Olympic Weightlifting/CrossFit? 

I was never too serious about playing sports, though I grew up riding BMX bikes. After college I started strength training, which eventually transitioned into weightlifting. 

 

What has been your favorite moment/memory since starting Olympic Weightlifting/joining CrossFit Clan Performance Center?

Lifting well in competition and being able to match my previous training PRs. Also, I'm not much of a runner but after some practice I completed a 5k run recently, just because. 

 

What is your favorite lift/movement, and what is your least favorite? 

Snatch would be my favorite, the jerk would be my least favorite. Squats are also a favorite, and also a least favorite.

 

What do you feel has been the biggest goal you have achieved so far? 

My best competition lifts from 2015 were 102kg (225lbs) snatch, 121kg (267lbs) clean and jerk, 223kg total, at ~83kg bodyweight.

 

What is at least one fitness goal you have for yourself in the future? 

Keep pushing myself to lift heavier weights and continually improve my technique/consistency in the lifts. Improve upon my previous PRs in competition. Also, need to finally back squat 400lbs.

 

Who inspires you/who is your hero and why?

Seeing fellow members push themselves and try to improve on a regular basis really motivates me. Whether that means lifting 100lbs or 300lbs, I love to see people make PRs and improve, I love to see their hard work pay off, it keeps me hungry and keeps me wanting to push and improve myself. 

 

What advice would you give people just starting Olympic Weightlifting/CrossFit? 

Be patient and have fun; keep a beginner's mind. Many of the movements in weightlifting/Crossfit are very technical and require a ton a practice, and can take weeks/months/years to really master. Spend time practicing proper technique and build a solid foundation to progress from. Be consistent and put the hard work in, and before you know it, your previous PRs will become your warm-up weights. Do your squats!

"Meet Charmaine Henderson...she is the second member we are spotlighting this month. Charmaine, sugar, spice, (sass) and everything nice indeed. She is definitely a joy to have around, and sure to keep us entertained as well as on our toes...she's on top of the workouts everyday, doesn't miss a beat. No matter what we throw her way in a workout, she powers through and completes the task at hand. In between sets you can find her grooving to a song or cheering on her fellow classmates to complete an exercise. There is no doubt that she leaves it all out on the floor, never giving anything short of 100%. She along with her daughter Sasha have become familiar faces at every competition our athletes have competed in, and she brings so much energy and enthusiastic cheering to show her incredible support of our community. She is a ray of Sunshine and someone that brightens up our day. We are so happy and proud to have her as a part of our fitness family!"

What inspired you to start Olympic Weightlifting/join CrossFit Clan Performance Center?  How did your journey begin? 

I am so honored to have been chosen as June’s Spotlight member of the month. Like Whoa! When I found out I screamed with joy and told everyone I work with I’ve never won anything before in my life!!!! My new year’s resolution was to lose my baby weight, in time for my parent’s 50th anniversary last year. I was already working out at a gym but I needed something more. I work with Krissy and she invited me to Crossfit Clan for a trial period and the rest is history.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?
Sasha is my 2 year old princess. She’ll be 3 on the 28th of this month. She loves going to the competitions to cheer for everyone. At the Rock the WOD she was so excited she spilled my coffee onto the competition floor. So much fun!!! A day in my life……I am a Physical Therapist Assistant so my days are rewardingly exhausting. So I wake up with the Sash. I leave the Sash. I work with Krissy and Alex. As soon as I get to work my Parole officer (aka Krissy) says Charm how was your workout yesterday or Charm where were you yesterday. They constantly monitor everything I eat or drink. ‪#‎Teamtoomuch‬. All day I worry about my WOD, what I’m having for lunch. And then I help someone reach their goals. I Race to Cross fit Clanfor my 5:30 class with Jussy Just. I Sweat Laugh and Pant. I pick up the Sash and do it all over again.

 

What is at least one fitness goal you have for yourself in the future? 
My new fitness goal is to complete 10 unbroken pull ups. I’ve been inspired by all the women in the gym. We are all working,being Moms and Wives while getting our sexy back.

 

Who inspires you/who is your hero and why?

All the coaches are super duper cool. A special thanks to Krissy, Alex and Justin for always, always keeping me on track. If I skip a workout day or eat some chocolate I got to hear it from the 3 of them. And if you know them then I don’t have to explain.

What advice would you give people just starting Olympic Weightlifting/CrossFit? 

Cross fit Clan is a great place to achieve, inspire and overcome obstacles. We are a Fitness Family!! We work out, barbeque, party, and compete together. Where else would anyone rather be? Me, I’m here for the long ride. See you there!!

"This month (May), we spotlight CrossFit Clan member Mike Sharples.  Mike has been a long standing and dedicated member of CrossFit Clan.  He is one of our top performing masters athletes and never ceases to impress us with his athleticism/gymnastic skills and strength.  He gives the young guys a run for their money.  He comes in everyday with a positive attitude, always cheerful and friendly making the workout fun for everyone around him.  He's equally as comfortable up on the bar doing muscle ups or by the bar enjoying a beer with fellow athletes and friends. We are so happy to have you as part of our CrossFit Clan family and to put the spotlight on you!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

I joined off a Groupon offer in August of 2012, after a co-worker had told me about her new found thing called crossfit.  I figured I would try it but I never really thought I would like it - and I was scared to death.  I had dabbled in cheap gyms, but I never went because all I did was pace around thinking about what else I could be doing.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I prefer to go to a WOD  in the morning before I go to work.  Once in a while, I like to switch it up and go to the 4:30, or even drop in another box.   As for my profession, I will keep that off this post if you don't mind :)  I don't mind telling people, but not in this forum.

 

Outside of a job, I have a 14 year old daughter who keeps me busy.  

 

What was your athletic background before CrossFit/ClanFit?

I was athletic as a kid, but too lazy to stick with it as far as organized sports in high school, one of my regrets in life... I was focused on other things that I am not proud of!  I have always played, and still play, recreational sports such as softball and volleyball.   At this point in my life, crossfit and a couple volleyball leagues are the extent of my physical training.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

In general, I am most excited about the people I have met since being a member.   So many different personalities, but all good people who make it fun.  The camaraderie of crossfit is what sets it apart from other "gyms", and that is what I like.  Great coaches and members.  Like I always say, when it stops being fun, I stop going.   I like when there are beers in the fridge too.

 

What is your favorite exercise/movement or workout, and what is your least favorite?

I know people will think I am CRAZY, but I like wall balls and thrusters.  I know, I know, shake your head!  I think I like these because you don't have to pick stuff up off the floor except for that first rep.  I hate stuff from the floor!     And My least favorite would be HSPU and pistols...and the reason for that is because I still SUCK at them and I am not too sure I will ever master them...but hey, I am not 25 anymore.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

I don't really have any fitness goals or achievements that I am proud of.    I guess when I figured out how to do muscle ups, I was pretty excited about that.   I started this journey with one goal - to stick with it for a while. Despite a very discouraging first few months (typical crossfit, right?) I stuck with it and I am so glad I did.

 

What is at least one fitness goal you have for yourself in the future?

I would like to find the strength and discipline to eat better...but I don't want to give up the things I love in life like great food, beer and whisky!   Curses!

 

Besides that, goal # 1 is To stay healthy and not do anything too stupid!  

 

Who inspires you/who is your hero and why?

I draw inspiration from a lot of random people - even some at our own box, but if I had to pick one, I would say my mom (deceased).   I never realized how strong she was until we had to watch my father deteriorate and pass away from kidney disease, and then she battled cancer immediately after that.  Not fun times, but she showed me that even after 45 years as her son, I didn't really know the drive she had inside her.  I think about that a lot in times of trouble.  Sorry to be a downer there :(

 

What advice would you give people just starting CrossFit/ClanFit?

This one is easy, if even PART of you likes it - stick with it no matter how much you hate it, or how much you think you suck.  Don't compare yourself to others, just stick to your plan and remember that it will get better as time goes on.   Be smart, don't let your ego get in the way.  Listen to the coaches, ask them for advice, but remember that you know your body better than anyone.

"Meet Adele...This month (May) the second member we are spotlighting is Adele Glaser. Adele has been a member of our community for years now and is shining example what being a member of Crossfit Clan is. From the minute she walks in, with her positive attitude and big smile Adele is set to go, ready to tackle whatever workout the coaches' throw at her. She is quietly unassuming, but there is a fire that clearly drives her through every workout. She puts 100% in every time, and though she says she doesn't like to go there, she will pop into the "pain cave" when the time comes smile emoticon Adele has made tremendous progress in all areas of her fitness, and proves that hard work and dedication gets results. From her great work ethic and encouraging other members, to lending a helping hand, Adele is the perfect example of what our Crossfit Clan family is all about.

We are so happy to have you as part of our CrossFit Clan family and to put the spotlight on you!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

After college I was looking to do something different to stay in shape. I was an athlete in high school turned runner in college. I am very into working out/staying in shape and I kept reading all these articles saying that lifting weights and strength training were really the best ways to look toned (DUH!) and be “in shape”. After college I had to attend a 6 month training program in LaCrosse, WI and my roommate introduced me to Crossfit – the rest is history! It doesn’t quite matter how I joined CrossFit Clan, what matters the most is why I stay and that’s for the amazing coaches and people. You guys are all fantastic and that’s what keeps me coming back!

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

I’m a Sales Engineer for Trane and work with building owners, engineers, and contractors on designing/selling Building Automation Systems for commercial buildings – sexy, I know. I LOVE my job and after a fun day of work I typically head over to CrossFit Clan to release some stress and get a good sweat in. In the summer you will find me at the Jersey Shore.

 

What was your athletic background before CrossFit/ClanFit?

I was a three sport athlete in high school but hung up my uniform to attend a big college football school instead of playing sports (Go Hokies!). I never really lifted weights in high school or college – I strictly ran, and ran a lot! But, I’ve been athletic (and competitive) my whole life so CrossFit was a natural fit once I found it.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I don’t know if I have one single memory that’s my favorite but I love all the friends I’ve met and made along the way. Cleaning more than my body weight is pretty cool too J

 

What is your favorite exercise/movement or workout, and what is your least favorite?

Favorites are definitely heavy hang cleans and double unders (mainly because they are the only thing I’m good at!). Least favorite is ANYTHING strict. Terrible at all those things – strict pull-ups, dips, presses, bench, you get the point.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

I felt pretty awesome when I finally figured out chest to bar pull-ups. I remember 13.5, my first Open, and I could not for the life of me get ONE chest to bar – nor could I get one in 14.2. In 2015 when they repeated 14.2 I was PUMPED I was able to beat my score.

 

What is at least one fitness goal you have for yourself in the future?

Still waiting on that bar muscle-up….it’s a sore subject LOL

 

Who inspires you/who is your hero and why?

I have so many people that inspire me and most of them are all my fellow athletes at the gym! Big inspiration first and foremost is Mrs. Tracey Magee herself!! She is SO awesome and amazing and her attitude is THE BEST and she really pushes me to be MY best. Also to and Krissy Castiglione who basically force me to lift heavier than I ever want, and think I’m able to do, to make me better. And then of course a big shout out to my 6 o’clock class who ALL inspire me! A few I’d like to name – John Vincent, Nicole, Dean, Tolga, Matthew, Elizabeth, Tom Cana, Matt, Heidi, Tracey Vill, Kate, Dana, Ken Quinones, Jeff Bauer, Susan, Jas Mine, Kyle, Sun Shak, , Don, Amit, Amil, Jaise (in spirit) and I know I’m probably missing some, but I love you all and you are all so awesome!!

 

What advice would you give people just starting CrossFit/ClanFit?

Your hardest part is going to be walking through that door on the first day. Once you get through that part, it’s easy! Well, not straight to easy, the workouts can really kick your butt, but in a way that somehow keeps you coming back for more. The atmosphere is very inviting and I promise you’ll be hooked after your first workout. Stick with it (second hardest part) and watch and wait to see what your body can do!

"This month (April), we spotlight CrossFit Clan member Mark Ku. Since he walked in the door, he has been a natural talent and pleasure to coach. His consistency, quick ability to learn, and sheer hard work are what makes him exceptional. We have all been impressed not only by his level of commitment, but also his positive energy and humbleness. It's been amazing seeing him reach new heights! We are so happy to have you as part of our CrossFit Clan family and to put the spotlight on you!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

I learned about CrossFit from my co-workers. They couldn’t stop talking about their new PR’s, how many pull ups they did and the time they finished the workout. They always asked me to try it out, but I always put it off until my membership at my old gym expired. Next thing I know I came in for the foundation classes and then slowly but surely I was hooked.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

Start my day with coffee and cereal. Other than the 9-6 hours, I often travel overseas for work. I develop new housewares products for an import company. I have a passion for creating unique and innovative products. When I’m traveling, I try my best to workout to the WOD so I can keep up after an extended absence.

 

What was your athletic background before CrossFit/ClanFit?

I was a runner through high school. Participated in both track and field and cross-country. Always have a passion for basketball. I play instrumental basketball whenever I get a chance.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

My favorite moment so far is participating in the 2016 Open. It was fun anticipating the workout announcements and also receiving last minute tips coaches give before you start your workout. Aside from the pain you feel for 5 straight weekends, the best part of it is realizing you always did better than what you thought. A lot of it came from the coaches and peers cheering you on until the very last second.

 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite exercise is the box jumps. I feel more agile on my feet as the reps progress and I feel I can jump even faster. My least favorite is rowing, i think is worst than running. 

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

Just being able to feel stronger from the work you put in working out everyday. Personal PR’s are also sweet.

 

What is at least one fitness goal you have for yourself in the future?

There are still alot of movements in crossfit that I haven’t accomplished. So my goal is to try my best to master movements such as double unders, handstand push ups, ring muscle ups, etc. So by 2017 Open I would be able to perform all the movements fluently.

 

Who inspires you/who is your hero and why?

I was fortunate enough to receive a lot of help from people when I first moved into this country. So people with a big heart and different walks of life inspires me to be the best of myself. My parents are also my biggest supporters through life. I wouldn’t be where I am without their wisdom and support.

 

What advice would you give people just starting CrossFit/ClanFit?

Being patient when learning a new lift/movement is key. It doesn’t happen overnight. Learning new movements with proper technique will go a long way. I learned that the hard way. Don’t rush to put too much weight on a lift that you can’t perform with proper form. It will only catch up to you and get yourself hurt which will set you back from working out for a period of time. Once you master the lift with proper technique, weights and strength will be gained instantaneously. You will be surprise with your new PRs week after week. 

"This month (April) we will also spotlight CrossFit Clan member Nicole Wallace. Nicole is a little power house! She is a staple of the 6pm class, always arriving with a smile on her face making everyone feel welcome. She is a dedicated athlete who has come a long way in her Crossfit journey. She attacks every WOD with dedication and perseverance and it shows! Besides her natural drive, Nicole is a fantastic person to be around, her positive energy is infectious! We are so happy to have you as part of our CrossFit Clan family and to put the spotlight on you!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

Ever since I was young I have always been competitive and active playing sports.. A typical tomboy! Once I graduated college and started working I was a lot less active and I needed to find a way to get my butt back into shape. I tried the basic gym membership but that just wasn’t cutting it. I knew about Crossfit through a friend so I decided to give it a try.

 

My journey began over 3 years ago when I convinced my Mom to try Crossfit with me. We both signed up for foundations and tried 2 weeks free. After we did our first “beginners” WOD we had no idea what hit us. We could barely move our legs! To my surprise my Mom stuck it out with me for the 2 weeks but decided she would stick to her treadmill instead and I continued my Crossfit journey.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

I was born and raised in New Jersey. I have an older and a younger brother making me the middle aka favorite child. I come from an Italian family so I’m obsessed with Pasta which is a constant struggle.

 

I went to Seton Hall University and jumped right into the corporate world straight out of college. My typical day consists of work, food, and Crossfit!

 

What was your athletic background before CrossFit/ClanFit?

I played basketball and volleyball throughout high school. I also played intramural basketball, volleyball, and dodgeball in college.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

Hitting new PRs are always great moments but my favorite moment so far was hitting my squat clean PR during 16.2. Hitting that PR while so many great people were supporting me a cheering me on was such an amazing feeling.

 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite movements are cleans and hand stand push-ups. My least favorite are wall balls and rowing. They are torture for short people! 

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

Bar and ring muscle ups!

 

What is at least one fitness goal you have for yourself in the future?

One of my goals for the future is to become more consistent with ring muscle ups.

 

Who inspires you/who is your hero and why?

Each and every person who takes the time out of their busy schedules to make it to the gym shows real dedication and is truly inspiring. I’m also inspired by all the strong women crossfitters at crossfit clan and across the world!  

 

What advice would you give people just starting CrossFit/ClanFit?

Don’t be intimidated and have fun! You are not expected to be an elite athlete when you walk in the door. It is a process and a journey to reach your fitness goals and you should have fun every step of the way. Every workout should be performed at your own pace/skill level and there is no shame in scaling a workout. Everyone there will support and respect you, not judge you.

"Meet Jason Freedman...He is one of the two members we are spotlighting this month. While most people are still sleeping comfortably in their beds, Jason freedman is on his way to the gym. Regardless of the workout, company or temperature he is there. He needs no recognition or accolades because he does it on his own accord. He is the back bone of the 530am class, the test dummy of our daily workouts and he is a great example of what makes our CrossFit Clan family/community so special."

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

After several years of not working out due to a general lack of time with have 2 young and highly active, energetic kids I knew i needed to get back into working out regularly. We're a divide and conquer house so working out in the evenings wasn't going to fit into the schedule on a regular basis. I also knew I wouldn't get out of bed at 5am to do cardio and lift and a normal gym; I needed something that took the workout planning out of my hands.  A family member went to an open house one day at a box, told me about CrossFit. What I heard matched with what i was looking for. I joined CrossFit Clan about 2 years ago, I didn't look into other boxes...I do the 5:30am classes so I was looking for the box that was the closest. It turned out to be a great choice, I enjoy working out with the community of all our members and coaches.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

A typically day is pretty routine for an office job......good days and weeks are the ones with the fewest WTF moments and issues to resolve.

 

What was your athletic background before CrossFit/ClanFit?

While growing up and through high school I played lacrosse and soccer. During the college years and in my 20's I'd play pick-up games with friends.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

I'd have to say the 2015 Intramurals that we did last year for the open. It was great to compete against others in the box see how it really drove everyone for those 5 weeks. For me personally, that was about a year since starting CrossFit, so it was great way to see all of the past year's efforts come together.

 

What is your favorite exercise/movement or workout, and what is your least favorite?

My favorite are the barbell/olympic lifts. It took me sometime to get a point with good form, timing, etc., and now the reward is shooting for those PRs. I've got to say my least favorite are burpees and DU's. Burpess just kill my rhythm in a WOD and I just haven't been able to conquer DU's.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

I want to get that 200# clean and 250# back squat.

 

What is at least one fitness goal you have for yourself in the future?

Ultimately I want to stay active, maintain strength and mobility so that I can keep up with my kids.

 

What advice would you give people just starting CrossFit/ClanFit?

For the first several weeks and months challenge yourself but be reserved about the pace and loads you choose. It's more important to get form, technique, timing to be efficient which then aide in your endurance, power and strength.

"Meet Andrea Alcalde...She is one of the two members we are spotlighting this month. Determined to finish, Hard Working, Always ready for a challenge. These are just a few phrases that come to mind when watching Andrea tackle a workout. When she isn't traveling across the world, or outside playing with her dogs, you can find her kicking ass on the workout of the day, even when it involves a few of her least favorite things, such as Burpees and running. Now matter what we throw her, she's all smiles. She is a wonderful example of what makes our CrossFit Clan family/community so special."

 

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

I wanted to try Crossfit because I wanted to build strength and wanted to get in shape and I first joined through a groupon. I thought the environment and the trainers were great and I had fun while working out so I decided to stay.

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?
I live in Roseland and I work in Parsippany at a commercial property insurance company. I am a chemical engineer and usually spend my days talking to clients about protecting their facilities, process and products against different risks. I try to balance office life with going to events and networking, working out and playing tennis

 

What was your athletic background before CrossFit/ClanFit?
I played tennis for my school and I was also in the swim team for a few years. I attended the New Jersey Institute of Technology. After college, I continued playing tennis at a women's league in Florham park

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
I like working out in the summer, I enjoy the comradery that we build during workouts. I was pretty impressed the first time I saw a competition and the trainers compete.


What is your favorite exercise/movement or workout, and what is your least favorite?
Rowing is my least favorite. My favorite is squats, mainly because it improves the area I like to work out the most 😉


What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
I have seen progress from the first time I joined. I never thought I would be able to lift more than 30lbs, I had always done more cardio than strength training so I have been pleased with my form for some moves I couldn't even do before. I feel like I could eat healthier and improve my physique even more.

 

What is at least one fitness goal you have for yourself in the future?
I would like to get more tone and would like to have abs. It is hard to do for a female but I think it could be achieved


Who inspires you/who is your hero and why?
I draw some inspiration from different sources, I'm definitely inspired by my mom, my boyfriend and my sister. My mom is super driven and whatever she has in mind she makes it happen. My boyfriend is very intelligent, patient and perseverant and pushes me to be a better person. My sister has such a big heart, she is a humanitarian and an animal lover and shows me how to be in touch with the world

 

What advice would you give people just starting CrossFit/ClanFit?
Try to learn the form first, it is not a race or competition as long as you are getting a good workout and do better every time, you should be good.

"Meet Barry D'onofrio our other February spotlight member! Barry is one of our most dedicated members. He is a masters athlete and his dedication to the sport has been an amazing journey thus far. He has become somewhat of a star at the 4:30 class. He is always consistent and never misses a beat and it shows in his tremendous progress and his unstoppable streak of PR's lately! And he's proof once again that age is definitely not a limiting factor, he just keeps getting better and better. Barry shows such enthusiasm towards his workouts and has been a huge supporter for the other members. He loves cheering people on and loves when people cheer for him. Barry leads by example and is keeping CrossFit in the family. His wife Evelyn is one of our dedicated coaches and now their son Dakota 13 years old workouts with him. Remember, a family that WODs together stays together. Go Barry...we are so proud to have you as a part of our CrossFit Clan Family!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

My beautiful wife Evelyn, I’m sure most of you know her since she is one of the coaches, came home one night and said “I signed you up for crossfit, go in for your foundations” (shocker). I think it took me about 2 months to actually do it. I didn’t really think it was for me, but as you all know it doesn’t take long to catch the fever.

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

The toughest part of my day is getting my daughter off to school, mostly all down hill from there. I run our Husky a few miles on a bike and head off to run a commercial kitchen, which at times can be pretty physical. I get most of the meals ready at home. Crossfit is either after work on a short day or I cut out to the 4:30 WOD and return to work the night shift, expediting service while the lactic acid sizzles.

 

What was your athletic background before CrossFit/ClanFit?

I played mostly baseball as a kid and a little football. My main sport was boxing. My uncle and cousin were pros and a few lessons meant to teach me to protect myself led to an amateur career and the New Jersey Golden Gloves. I had an offer to turn pro, but my Italian mother was having none of that (my brains and nose thank her). Boxing is all core and body weight movement. We never picked up weights. The Olympic lifting was and still is a big challenge for me, but I really love it. I used to belong to a boxing gym when I worked in NY city until 9/11. After that I tried to workout by myself at home but always found a reason not to. I used to run a lot but not so much anymore. The hills of Kinnelon are pretty rough after deadlifts and overhead squats.


What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

After I completed foundations, I started to go to the classes and it was so different. There is a feel that no one experiences at a regular gym. We are all doing the same workout but yet it’s individualized. I couldn’t believe how many people were cheering me on to finish a wod or to lift a weight that I could not possibly dream of! Crossfit keeps hard core data on your strength and performance. I had a blast doing the competition with Crossfit J Town. We mixed teams with J Town and it felt so great to be with people you barley know to cheer you on! That is what Crossfit is all about…the support and friendship you make regardless of how you look, how much you can lift, and how old you are. I was disappointed missing The Wodfather after the motorcycle accident, and would like to get in some competitions if my work schedule allows.

 

What is your favorite exercise/movement or workout, and what is your least favorite?
My favorite exercise would be any Olympic lift and I can’t stand wall balls.


What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
My biggest fitness goal is stay limber, flexible, and strong. Crossfit made me realize that is so important. I make sure I stretch more, have recovery days, and warm up workouts are so important (Tracey is the Queen of a proper warmups). I want to stay physically fit to keep up with my kids, we ski, hike, swim, and motocross together. I am proud of my progress with the lifts. The past few months I have seen a big jump in strength all around, we think it’s because I stopped cutting my hair.


What is at least one fitness goal you have for yourself in the future?
My goals for the future are to stay flexible, strong and young to keep being active with my kids.

 

Who inspires you/who is your hero and why?
My wife Evelyn is my hero. She is a great competitor, great at her job, and a fantastic Mom who motivates the entire family to stay active and fit.


What advice would you give people just starting CrossFit/ClanFit?

My advice to anyone starting CrossFit would be to not be intimidated by what you see, listen to your coaches and have fun with it. You will love it. I have made so many friends and developed so many relationships just doing CrossFit. It truly is a family. I never felt so comfortable and strong in my life. I have people cheering me on every time I walk in the gym and during my workouts. It’s like being at my second home. It is just real. I love it.

 

Anything else you would like to tell us about, please share...

Crossfit is more then a fitness program, it really is a community. I have met some really great people who motivate me every day. It is fun to suffer together. When you are at Crossfit Clan…there is no race, cultural, or age difference. It’s just being a family in a gym supporting each other to do your best and achieve or make new fitness goals.

"Meet Jv Lalo! He is one of the members we are spotlighting this month. Jv is one of those special people who has a profound affect on anyone he meets. He has such a big heart and seems to have room in it for everyone! He has an unique way of making everyone around him feel special too, and he brings all that warmth and happiness into class every day. Not only is he an amazing person, he is an amazing athlete. From his incredible feats of strength (check out his pic!) to his unrelenting engine, he'll give anyone a run for their money in any WOD! We love you Jv and are so proud to have you as part of our CrossFit Clan Family...keep bringing that awesomeness everyday!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

I first started crossfit when my older brother had introduced me to it when I wasn’t getting the results I wanted working out on my own. At first, I resisted joining and actually made fun of “cultfit” but it went from a joke into one of the best decisions I have ever made.

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?

Start the day with a PB&J sandwich and a cup of coffee. After work, I like to work out with the best looking people I have ever seen in my life. Before bed, while stretching and foam rolling, I like to listen to Bob Marley’s “Three Little Birds” to distract me from how much it hurts and if being a supple leopard is really worth it. Recovery is most necessary and vital in this game!

 

What was your athletic background before CrossFit/ClanFit?
Allow me to address the obvious here. . . JV stands for John Vincent and NOT Junior Varsity. I was not junior varsity my whole athletic career :o) I did Football, Wrestling and Track & Field in high school and in college, participated in intermural sports.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

My college professor told me, “You don’t get extra credit in life for doing everything all by yourself.” The beautiful thing about crossfit is that you’re surrounded by people who want the same goal, to be better than yesterday. My favorite moment was the last workout in the 2015 Open. At the last set of 9 thrusters, I really really wanted to put the bar down but the cheering, energy and support from everyone in the gym helped me go unbroken. That peformance led me to score enough points to place 905th overall out of 13,958 in the Northeast Region last year.

 

What is your favorite exercise/movement or workout, and what is your least favorite?

The Clean and Jerk. There’s a meticulous yet sweet science to the movement. Least favorite workout is running. True story: In my first appearance in Parsippany, the workout called for a 400m run...I took so long a coach ran out and asked me if I ran 800m by mistake… no, it took me that long, trust me.

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

Asides from the one rep maxes in my lifts, my most proudest achievement was setting a personal record in my least favorite movement, a 5k run time of 23:53!

 

What is at least one fitness goal you have for yourself in the future?

Become healthier, especially smarter in the decisions of what I put in my body to lose weight.

 

Who inspires you/who is your hero and why?
My family and friends inspire me because you do the unthinkable and impossible with those who believe in you. They’re the ones every day refusing to let me give up or settle for less. I'm very luck and blessed to have these 2 heroes, one being my little sister Kyra and without a doubt the other is my mother. Without my sister, I don’t think I would have ever gotten the focus and inspiration to be who I am. I always tell myself, “I have a baby sister who’s looking up to me and I can’t fail, she’s watching.”

 

My mom is the strongest person I know. She’s worked too hard and sacrificed too much for me to not be amazing. She’s the living definition of indomitable will, a two time breast cancer survivor who never complained, “why me” or pointed fingers blaming anything or anyone. Growing up, we made the most of what little we had and it’s been paying huge dividends! I would not be where I am today without everything she’s done. Love you, Mom!

 

What advice would you give people just starting CrossFit/ClanFit?
Relax, take your time. Crossfit isn’t just an hour long workout, it’s a self-journey. Appreciate, enjoy and most importantly of all…pay respect to every single step you’re taking and have taken to be the best version of you. Not just in crossfit but in life, thoughts such as, “I can never do that”, “that will never be me” need to be rewritten. Everyone with a beating heart has a claim and the right to be happy. Never ever let anything or anyone stand in between not only what you want but what you deserve. You want that cheeseburger? Be like Nike and Just do it!

 

Anything else you would like to add or tell us about, please share...
Fun fact: During a WOD, if Calvin Harris Ft. Rihanna’s “We Found Love” is on, it’s a coin toss between me taking it to the maximum . . .or stopping to dance to it.

"Meet Kate! She is the second member we are spotlighting this month...it's all about the girls. Kate is one of our most dedicated members, she is bubbly and energetic and incredibly hard working. Since starting her CrossFit journey she has gone from strength, to strength (literally!). And for such a tall athete, crazy fast! She is also very humble, in her bio she mentions doing a competition, but neglected to mention it was her first comp and she placed 2nd! We are so proud to have you be a part of our CrossFit Clan family Kate smile emoticon"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?
I have always been very active, if not athletic. I love being outdoors and doing outdoorsy things, like running, long distance hiking, biking and swimming. Unfortunately, it is sometimes hard to do those things as often as I would like to, so I figured I needed to start going to a gym. Regular gyms seemed so boring and repetitive, so I tried Crossfit because I liked the idea of actually having fun while exercising.

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?
On a weekday I go to work, and then I try to hit the 6pm class. On days that I don't go to the gym I try to go running or something outdoorsy if the weather permits.

What was your athletic background before CrossFit/ClanFit?
I ran track in high school, and then I drank beer in college, and stress ate in law school. After law school I got back into running and hiking. My husband and I go hiking and camping fairly often. We are section hiking the Appalachian Trail which we have done a good bit of.

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
So many! My first pull up was a pretty big deal, because I tried for so long. I also really enjoyed the Open workouts we did, and there was a competition a bunch of us did together that was amazing as well.

What is your favorite exercise/movement or workout, and what is your least favorite?
Favorite is hang power cleans because those are the best. I never weight lifted before Crossfit, and I was surprised how much I love it. My least favorite is anything gymnasticy that I can't do.

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
My all around fitness really has really improved, I have gotten so much stronger, I love feeling like I have the energy and capability to do anything.

What is at least one fitness goal you have for yourself in the future?
200 lb clean and a kipping hand stand push up.

Who inspires you/who is your hero and why?
People who can work, have kids and go to the gym. People that are older than me but still crazy fit and energetic, it is very inspiring.

What advice would you give people just starting CrossFit/ClanFit?
Don't give up when you feel like you are bad at everything! I remember practically wanting to cry because I felt like I couldn't do anything, but we all have those days. Things eventually get easier, and don't feel frustrated.

"Meet Diana! She is one of the members we are spotlighting this month. Diana is one of the sweetest people you will ever meet. Always with a beautiful smile on her face. She has made tremendous progress since starting her CrossFit journey. She may be a tiny little thing, but don't be fooled, her strength outweighs her size. Her positive attitude in class is just infectious, she is a pleasure to coach! Together with her husband Sunny they are one power couple! The couple that WODs together stays together smile emoticon We are so proud to have you be a part of our CrossFit Clan family Diana!"

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center?  How did your journey begin?

2 years before moving to the USA my husband Sunny would not stop talking about this new "crossfit" workout, so I did some research and everything seemed to indicate that it was a pretty dangerous exercise so I was scared of it for the longest time. 2 years after I moved to the USA and somehow my husband convinced me to try it out so I started with exfit which is an amazing way to get all the basics for crossfit and prepare your body for a good endurance. After 6 months I decided I was ready for the big jump, so, I joined Crossfit and I absolutely love it!!  Now It has been 2 years since I joined the box and I am so in love with it but specially  in love with the environment and the people that WODs with me.

 

Tell us a little bit about yourself...what's is a typical day for you?  Anything you'd like to share?

Ufff....Hmm. I am Mexican !! I absolutely love my culture and I am so proud of it. The most important thing for me in this world is my family, I love every single person that belongs to my blood family and my in law family. I have a passion for forecasting trends and the best part is that I get to do that for living. I am a fashion buyer, in Mexico I used to work for a fashion company similar to H&M and now in the US I am a buyer and developer of new products and designs.

 

I love dogs. I hate ice-cream but I love Frozen yogurt (Only Red Mango brand). I love to sleep and drink coffee. I don't like unrealistic movies. My favorite part o the day is when I laugh more than 2 minutes and I am terribly afraid of the dark. 

 

What was your athletic background before CrossFit/ClanFit?

I used to go to 2 schools in Mexico during elementary school and high school. One was the normal day to day school and in the afternoons I attended a dance school where we had credits in Salsa, Jazz, Hip Hop, Samba, Arabic, Tap and others. 

 

In college I joined the dancing team of Hip Hop, Reggeton and Belly Dancing and I was also a cheerleader. 

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

When we split in color teams to do the open and accumulate points. It was a great way to team up and work out not just for ourselves but also for our teammates. 

 

What is your favorite exercise/movement or workout, and what is your least favorite?

Favorite: Double Unders, they are super fun and challenging. I am always trying to beat my last unbroken set. 

Least Favorite: Wall Balls, I am too short to hit the line and I have to jump to get the ball high enough, eventually run out of breath and my wod is over.

   

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

Definitely Kipping Pull Ups, it took me more than a year to get them but now I get to do more and more every wod. I also have been noticing a difference in my body. I never realized it until I went to pictures in the past and said " Wow,   Crossfit has really been working! " I am also a better runner! I used to hate running but now I feel like I am getting pretty good at it :) A big achievement is also the amount of friends I have made at crossfit parsippany/CrossfitClan.Our box community is the best! My biggest challenge right now is HSPU, I am way to scared to be upside down, but that is my goal for 2016.

 

What is at least one fitness goal you have for yourself in the future?

  • Break less

  • Learn how to pace myself

  • Shoulders strength

  • RX at least 1 WOD a week.

  • Not only learn how to do movements but also learn how to reverse them so I can be more efficient in my wods  

  

Who inspires you/who is your hero and why?

My parents , my mom does everything that she proposes to herself, every idea, every goal, she can do it. She is always aware of what is good for her body and what is not and she taught me the importance of having a healthy life. She is funny and lovable and loves animals too. My dad is super wise, he is like wikipedia, I don't know how but he always knows the answer of everything and he doesn't he makes it up and somehow it is always correct. 

 

What advice would you give people just starting CrossFit/ClanFit?

  1. It is ok to be scared but never let that stop you from trying a new movement

  2. Clanfit not only has the best equipment and coaches but it also has the best people to work out with

  3. Always ask questions, better to be safe than hurt

  4. Listen to the coaches! They know why they do what they do

  5. Never miss the warm ups

  6. Never show off, nobody likes that!

"Meet Mike Prokop...he is the second member we are spotlighting this month. Mike is one of our dedicated masters athletes, and demonstrates day in day out that you can reach extraordinary levels of fitness at any age, when you put your mind to it and of course put the work in as he does. Always with a smile on his face, he is warm and welcoming to everyone and he can hang with any of the guys. We love you Mike...Keep up the great work!"

 

What inspired you start CrossFit/join CrossFit Clan Performance Center? How did your journey begin? 

A few years ago I was part of a group (you know some of them: Kathy, Arlene, Anna and Mary, along with a few others) who decided to do a Super Spartan Race. We thought CrossFit might be a good way to build some strength and skills for the 30 or so obstacles we would encounter along the 11 mile course. We tried a few boxes and liked the people and the vibe here. 

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share? 

I work from a home office so most days I am lucky enough to have scheduling flexibility. So I roll out of bed and head up for the 7:15 am WOD. I have breakfast and get to work. If I cannot make the 7:15, I try to squeeze in the 12:45 or 4:30WOD. I spend most of my time on conference calls or in front of a computer screen, so I enjoy the chance to wake up the body with a hard workout. 

 

What was your athletic background before CrossFit/ClanFit? 

Well, I have a long history and have done a lot of things. Hockey, baseball and soccer in high school. Men's league hockey and pickup basketball for a few years. As I got older I became more of an endurance athlete. I've run two marathons, and a bunch of half marathons, 10 milers, 15Ks, 10Ks, 5 milers and 5Ks. I did a number of trail races for a few years. I've done a bunch of sprint triathlons (won my age group once and placed in several others), a 107 mile bike ride and a 1.2 mile open water swim. Then came the obstacle courses: the Urbanathlon in NYC, the Super Spartan and the CMC in Brooklyn. 

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?

The fun and interesting people I've met in this great community of athletes. I used to work out alone, but I find that working out with a group and an attentive coach pushes me to work harder and is a lot more enjoyable (despite the ever present challenge of getting through each workout!). It is always much more fun to share the pain with others!

 

What is your favorite exercise/movement or workout, and what is your least favorite?

Well, at my age they are all hard and seem to get harder every day! My least favorites are probably the ones I can't do - yet - muscle ups and pistols. 

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?

There have been lots of them. I definitely have become much stronger in the upper body despite getting older. I have to credit the weightlifting work for that. I can now do double unders, kipping pull ups, handstands and rope climbs. My knees don't hurt constantly any more, and I am feeling pretty good over all.

What is at least one fitness goal you have for yourself in the future?

I have a few "goats" to work on: muscle ups, pistols, full range strict HSPU and kipping HSPU. And OHS and snatches with any significant weight are a real challenge for me. 

 

Who inspires you/who is your hero and why? 

My dad is my hero. US Marine Corps and 35 years as a police officer in Jersey City. He worked hard to raise a family and give us all a better life. They don't come any better.

What advice would you give people just starting CrossFit/ClanFit?

The best advice I ever received was "check your ego at the door." When in doubt go a little lighter, focus on mastering the technique, and stay healthy enough to WOD tomorrow! You do not want to miss sharing a tough WOD with all your new friends!

"Meet Jorge Luna...he is one of two members we are spotlighting this month. He is amazing and funny, dedicated to his training and an absolute pleasure to coach. You are not just okay, you rock! We love you Jorge...Keep up the great work!"

 

Athlete: ­­­­­ Jorge Luna

 

What inspired you to start CrossFit/join CrossFit Clan Performance Center? How did your journey begin?

My Journey began when I decided to eat less chocolate and start playing soccer as a way to start being active. When I saw myself unable to keep up and started getting injured due to weakness and my non-existent endurance – soccer was not fun anymore. I decided if I want to be more athletic, I need to train like an athlete – enter CrossFit. 

 

Tell us a little bit about yourself...what's is a typical day for you? Anything you'd like to share?
A typical day for me is waking up, looking at the WOD, saying “holy crap, how is that even possible”, finally doing the WOD and driving home with the biggest smile on my face because I did it!

 

What was your athletic background before CrossFit/ClanFit?
I used to do some CKO kickboxing but while a great cardiovascular workout, it did not provide me the endurance, strength, and agility I needed to perform better in soccer.

 

What has been your favorite moment/memory since starting CrossFit/joining CrossFit Clan Performance Center?
There are so many that come to mind but to narrow it down, I’d have to say my top two moment’s were:
First: Back when I started during my first couple of weeks, I was wrapping up a WOD and had absolutely NOTHING left in me and just wanted to drop and curl up. Everyone was done and all of the sudden all eyes were on me, everyone started cheering “come on Jorge, one more, two more, etc.”, confidence started building up, and all of the sudden I finished the last few reps. It was just what I needed – I’ll never forget that moment.
Second: My first strict pull-up. It was glorious! I think I told everyone I knew and it just made my week. I knew then that “I can”.

 

What is your favorite exercise/movement or workout, and what is your least favorite?
My favorites would be Squat Cleans and sometimes Wall Ball. My least favorite is burpees (no surprise there).

 

What do you feel has been the biggest fitness goal or movement/skill you have achieved so far?
I find myself being more agile and feeling more confident with daily movements I would otherwise find a little exhausting. For example, recently on hikes I’ve been jumping off boulders, running up the stairs, sprinting harder on the field while giving younger bucks a run for their money. I guess my biggest achieved fitness goal is being fit and using that fitness.

 

What is at least one fitness goal you have for yourself in the future?
My long-term goal is to be a 90-year-old CrossFitter (silly but true). Having worked in physical therapy for a couple of years in the past has exposed me to so many different types of people, specifically the elderly and the difference between active and sedentary individuals. Active folks were back on their feet at a much faster rate than sedentary ones. I want to be that 90-year-old bad ass.

 

Who inspires you/who is your hero and why?
My wife inspires me to not give up, being a fighter and a survivor herself. I strive to be healthy and strong so that I can pass that energy onto her and LIVE life not watch it pass by.

 

What advice would you give people just starting CrossFit/ClanFit?
It will never be easy, but you do get better. Easy is boring, the challenge makes us who we are and makes us find strength we never knew we had. You’ll get to know a new side of you, a stronger you and YOU 2.0. We all have limits, but we need to constantly test those limits to make sure we’re giving it our all. Your mind will give up before your body does, so keep on pushing. When you feel like you got no more, honestly ask yourself, do I have a little more to give? chances are you might say yes.  
Remember, It’s not about how you look, how much you can lift, or how fast you can go – train like an athlete, everything else will come in due time. Finally, support goes a long way, and you’ll get plenty of that here.

"Dean is always helpful and encouraging to new members. No matter what the WOD is, he always has a smile on his face. His sense of humor and genuine personality make him an asset to our CF Clan family. Dean is an incredible athlete which is proven in all he has accomplished thus far. He really is a pleasure to be around, whether working hard or having fun!"

 

How long have you been a member at CrossFit Clan Performance Center?

I have been a member since February 2014, but because of a minor injury I wasn’t able to

consistently take part in Crossfit until August 2014.  So I tell people I’ve been in Crossfit since August 2014.

 

What is your favorite exercise or workout?

Pull-ups and rope climbs are my favorite exercises.  As for workouts, as many people know, I prefer body weight workouts as opposed to those involving a lot of weights.

 

What do you feel has been the biggest exercise or fitness goal you have achieved so far?

Getting better at Splitjerks, accomplishing Muscle-ups and increasing the amount of WODs of which I am able to complete at an Rx level. 

 

What is your least favorite exercise or workout?

Front-squats, anything that has to do with front-squats.

 

What was your athletic background before CrossFit/ClanFit?

Running and general weightlifting.

 

What made you join CrossFit Clan Performance Center?

A couple of friends of mine started getting into Crossfit and I could see how they became strong er.  I was a decent runner so I had good endurance but my weight training was lacking, so I was curious about the sport and decided to give it a try.  I was so sore after that first foundations class with Nina, I was hooked.

 

What has been your favorite moment since joining?

There’s been many, once you get comfortable with everyone and the work outs Crossfit is really fun.  As for moments in particular, the intramural competition during the 2015 Open was very cool and of course being named Member of the Month, pretty awesome…

 

What advice would you give people just starting CrossFit/ClanFit?

My advice would be, when you first start out you’re going to improve in all facets of Crossfit by leaps and bounds, which may drive you to lift too much and/or try advanced moves before your body is ready to take on so much.  People just starting out in Crossfit should try to reign in some of that enthusiasm that comes with the early successes and work on the progressions and techniques that establish a sound foundation, which ultimately will help in avoiding injury.  The strength and the advanced moves will come with time, just stick with it.

 

What is at least 1 future workout/fitness goal you have for yourself?

I have multiple goals, which help keep me going…. For example:  Complete a 50K (31 miles) ultra marathon, be able to handstand walk consistently, string 50+ double-unders, string multiple

muscle-ups, increase over all strength in all weight lifting moves, etc. etc.

"Kelly is one of our most energetic members.  Whether it's dancing during a grueling workout or helping to teach someone how to execute a perfect KB swing, she has always been someone that people can count on to draw good energy from."

 

How long have you been a member at CrossFit Clan Performance Center?

I have been a member of Crossfit Clan Performance Center for 4 year I started in October of 2011!

 

What is your favorite exercise or workout?

My favorite workout is the rope climb! I just started them and love the challenge.

 

What do you feel has been the biggest exercise or fitness goal you have achieved so far?

The biggest goal that I have reached so far is that my feelings have changed about my body shape and I have become more accepting of it and feel better!

 

What is your least favorite exercise or workout?

I think everyone can say that there are a lot of exercises I don’t like but I really don’t like inchworms!

 

What was your athletic background before CrossFit/ClanFit?

I always played sports growing up but got lazy in my senior year in college and looked for a new exciting workout!

 

What made you join CrossFit Clan Performance Center?

Groupon! I stayed for the great friendships with other athletes and trainers.

 

What has been your favorite moment since joining?

My favorite time to be a member is when food and alcohol are served after a good workout.

 

What advice would you give people just starting CrossFit/ClanFit?

Come in, even when you’re sore, it helps in the long run.

 

What is at least 1 future workout/fitness goal you have for yourself?

I would like to get to the gym more often to better maintain my weight and goals.