Hanna is 18, and attends our CrossFit Teen class.

How did you hear about CF?
Through Keegan Martin, we have been best friends for a long time and he told me I should come see what it was all about.

How long have you been CrossFit?
About 9 months

What improvements have you seen, if any, with your gymnastics since beginning CrossFit?
I've seen improvements in my balance and strength with my gymnastics. I also ran for track and field for Ramona High School. My 100 meter time has improved so much as well since I have started CrossFit.

What made you want to compete in the Teen Challenge at the 2011 Reebok CrossFit Games?
I thought it would just be a fun thing to do. It wasn't till I got to the Home Depot Center on check in day did i realize what a big deal it was to be a part of it.

What did you like most about the Teen Challenge?
My favorite thing about the Teen Challenge was the respect that everyone had for one another. Even though none of us really knew each other at first, after the first workout we had all bonded. We all sweat, cried and even ripped our hands together. It's because we all share the same passion. On the last workout of the third day, even though time ran out the last remaining teams were determined to finish the workout. All the teams got up and ran the last 400 meters with the remaining teams. That was so awesome.

What do you're family/friends think about you doing CrossFit?
I'm now attending the Fashion Institute of Design and Merchandise. A lot of my new friends were confused when I tried to explain CrossFit and how it was my sport. After I showed them videos and pictures from the Teen Challenge they were totally impressed. They didn't expect me, the little 5"2' girl , to be a power lifter. Now every week when I come to school they ask me if I have any new P.R's and they tease me and ask if i can lift a car yet. My parents and family are very proud of my achievements in CrossFit. When ever my grandparents find an opening in a conversation they brag about their "power lifting granddaughter in California".

What goals are you trying to achieve?
My goals are just to be a good athlete and be joyful while doing it.

What was your first impression after your first CrossFit Class?
During my first CrossFit class I didn't understand why anyone would put themselves through this. After that, I was hooked. CrossFit is a funny thing....because it beats you down so hard...to tears even, but for some reason I cant understand, you can't stop once you've started and you cant get enough.

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Keegan Martin. CF Teen Challenge at the 2011 CF Reebok Games.

They’re Coming For You by CrossFit

The future of fitness is here, and they are coming for you.

While the Team and Individual competitors threw down on the Track and the Stadium, 7 teams of CrossFit teens from across the country gathered in Lot 17 for 4 workouts over 3 days.

The teens, who are all high school age, were on a mission to show the community that CrossFit Kids is not just for little kids. The workouts showcased their conditioning, skill, and strength. Event 1 on Friday was an AMRAP in 12 minutes of 50 power cleans (135/95 lb.), 50 box jumps (30/24 inches) and 150 double-unders, with one team member working at a time. This was followed by a 1-rep-max front squat for each member.

On Saturday the teams gathered for a 14-minute escalating AMRAP of barbell thrusters (95/65 lb.) and pull-ups, (3 reps, 3 reps; 6 reps, 6 reps; etc.). The kids worked seamlessly as teams, with many of the boys doing unbroken butterfly pull-ups. Darby Nelson, a 16-year-old girl from Hammer Down CrossFit in Chantilly, Va., did 18 pull-ups in a row.

“The kids feel honored to be here and show that CrossFit is not just for little kids,” said Suzy Weiss, who helps promote the CrossFit Kids program.

One of the teams, the CrossFit Kids Buff Class, is high-school P.E. program run out of Fremont High School in Sunnyvale, Calif. Giving it their all, the kids finished with torn, bloody hands and huge smiles.

“We just zoned everything out. Our competition was ourselves,” said Lucas King of Bobocracy, the team from CrossFit California City, Bob Guere’s affiliate.

“Much of the adult population doesn’t understand what these kids are capable of,” said Jeff Martin, the co-founder of CrossFit Kids. His wife, Mikki Lee Martin, added, “Here they are, throwing down.”

Jeff Martin was clear that he believes these young athletes are the future of fitness. “They are coming for you,” he said.

The final event of the CrossFit Kids exhibition is on Sunday at 10:00 a.m. The final workout is:
200-meter shuttle run then 10 snatches (95/65 lb.) for each team member. The team waits for the last person to complete snatches, then moves to the next part of the event as a team. With one person working at a time, they must complete 20 muscle-ups, 30 ring knees-to-elbows, 40 sandbag clean-and-throws (25 lb.) over 7-to-8-foot pull-up bar, 150 burpees, and a 200 meter shuttle run.

Go here more info on the CrossFit Games

Congratulations to Tyler Rodems, Alyssa Ross, and Keegan Martin!

Final Results:

First Place- Brand X

Second Place- Agoge

Third Place- Mt. Baker

***Saturday July 23rd **Park DAY!! All classes to be held at Ramona Oaks Park/SDCE-Pappas Rd. (No Alpha Class)***

***Tues July 26th * 8am CF * 5:30 Teen CF * 6 PM CFK PS * 6:30 PM CF * NO 9am CF* NO Teen Lifting Class ***

***Wed. July 27th NO 9am CF Class*** ( All other classes remain the same)

*** Fri. July 30th & Sat July 31st Brand X will be closed for all classes!!*** Join us at the Home Depot Center in Los Angeles for the 2011 Reebok CrossFit Games!!!

How long have you been doing CrossFit?
I have been doing CrossFit for almost three years now. Some friends introduced me to Brand X and I brought my son Matthew in to try out the CrossFit kids class. I watched as the adult class began directly afterward and I noticed how the trainer carefully explained what the class would be doing for their workout. I thought to myself, I want to try that. Our family did our two week trial and we have been members ever since. I love that it is something that we can do as a family.

Was there a moment, or maybe a WOD (or its aftermath), when you realized you understood what CrossFit was about?
I can’t say I had a moment or even an overnight realization and appreciation for CrossFit. It just came over time. CrossFit is such a unique fitness program. It is about intensity, camaraderie, competition and pushing yourself beyond what you think you can do. It’s functional and makes you better at life. And it is just plain old fun. That’s what brings me back for more.

How has CrossFit impacted your life outside the box?
CrossFit has impacted my life significantly. Before starting CrossFit I had not exercised in years. I had gained 35 pounds and went up to a size 12 since I was married and I was completely out of shape. The first WOD of the first five was so hard for me and that was just running 200 meters and 10 squats for 3 rounds. Now I can actually run a 5K without stopping and get a barbell with weight on it off the ground. Before CrossFit I had never even touched a barbell. I’m not even sure if I knew what one was. I am in better shape now at 37 years old than I have ever been in my life. I am much stronger and have much more endurance. CrossFit has been the only fitness program that I have ever stuck with. I had tried other gyms and running on my own in the past but it never lasted. Everything in life seems easier after CrossFit. If you can push yourself through a WOD, you can push yourself through many other things in life. I am so thankful God has brought CrossFit into my life.

Do you monitor your diet? If so, when did you begin to look at nutrition as part of your training? Could you describe a typical training meal and a typical cheat meal?
My diet has taken a major transformation since I started CrossFit. I loved pasta dishes, didn’t care much for meat and was addicted to sugar. When we first started CrossFit, we cleaned out our pantry and fridge of snacks, sweets, pasta and rice. We replaced it with meats, vegetables, fruits, nuts, and seeds. I did well for a while but fell back into some bad habits and started to gain weight and body fat despite working out the same. It was then that I realized that nutrition had to be the base of my fitness or I would never get the results I wanted in performance and in the numbers on the scale. I recently signed up for the Lifestyle and Fitness Challenge at Brand X this past February and now I am back on track. I have lost 10 pounds and 7% body fat in 7 weeks and feel better than I have in a long time. I have more energy and I have been able to bring more intensity to my workouts.


Do you ever get discouraged or burned out? How do you overcome that?
I do get discouraged at times especially when I am not even close to doing a WOD as rx’d. But I just tell myself to walk in that gym and do what the trainers tell me to do and do my best. I look at where I was and how far I’ve come. That is the beauty of CrossFit…..you are never done….you can always improve something…..lift a heavier weight….get more reps….get a faster time. The only easy day was yesterday.


Who in the CrossFit community inspires you and why?
I would have to say the people that inspire me the most are the women and men that I work out with everyday; everyone from our elite athletes to the newbie walking in the door. We all encourage each other and push each other through the workouts. I couldn’t do what I do without them. All of the trainer’s at Brand X inspire me too. They are so helpful and keep us all on track. They encourage us and help us to reach our goals. I feel so blessed to be a part of such an amazing “family” at Brand X.

Which pr—for a WOD or lift—are you most proud of and why?
Right now I am most proud of my kipping pull-ups just because it took me so long to get just one. After working at it for a while, it finally happened this past fall. At the beginning of 2011 I set a goal to get 10 kipping pull-ups in a row and I reached that in early March. Now I am able to do kipping pull-ups in the workouts and it is such a great feeling.

Jake Cutting won the Bench Press/ Deadlift competition at the 2011 Western States Police and Fire Games, setting records in both lifts as well as the total. Jake Deadlifted 556.5 pounds, a 94.5 pound record. His total was 181 pounds over the previous record. Congratulations Jake.

Casey just completed the SoCal Tough Mudder! If you're interested in seeing what he had to endure, check out the course here:http://toughmudder.com/events/socal/


How long have you been doing CrossFit?
- I started Crossfit on September 1st, 2008. So almost 3 yrs.

Was there a moment, or maybe a WOD (or its aftermath), when you realized you understood what CrossFit was about?
- Probably the first time I did Fran which was in January, 2009. I knew this was NOT for the faint of heart and that I had a ton of work to do, but that there wasn't anything there on a WOD basis that I couldn't physically not complete on a daily basis.

How has CrossFit impacted your life outside the box?
- I play a lot of softball and outside sports, Crossfit has made me a MUCH better performer than I was previously.

Do you monitor your diet? If so, when did you begin to look at nutrition as part of your training? Could you describe a typical training meal and a typical cheat meal?
- I'll admit that I did not embrace the nutritional side of Crossfit until 2011. It wasn't until last February that I really gave a 100% commitment to a Paleo/low-carb eating lifestyle. Since I've done so, I've seen huge gains in my daily work output and Crossfit benchmark performance. An average meal for me now is lots of meat, vegetables, no bread, and the occasional diet soda and beer. When I cheat, which isn't a lot lately, I do it with the occasional piece of pizza or an actual sandwich with bread.

Do your non-CrossFitting friends and relatives get what you do?
- They support it but don't embrace it. They take one look at my hands (which are routinely scarred or heavily calloused) and think what I do is crazy! Nevertheless, they see the results and know that, at least in my case, it's working pretty well.

Do you ever get discouraged or burned out? How do you overcome that?
- I definitely used to when stepping on the scale, or when I had a particularly bad WOD experience. But especially in 2011, I've learned to be a little more "patient" and accept the fact that I'm not as young as I used to be. I also tell myself that tomorrow is another day and especially when we were doing the CROSSFIT GAMES WODs earlier in the year, I just redid several WODs if I wasn't happy with my first attempt, so that always help.

Good or bad, involving you or someone else, can you tell us about your most memorable CrossFit experience?
- Honestly, pull-ups have ALWAYS been tough for me so probably my most memorable experience was very recently in May when I retested with Andrea on my Max Pull-ups. I'd been working hard on that specific skill to increase my total max pull-ups number in one minute. I went from 23 to 36 in a minute, and of that 36 I was able to bang-out 25 in a row unbroken, and when you weigh 240+ pounds, that's a lot of pull-ups .

Who in the CrossFit community inspires you and why?
- The sense of community is actually what is most inspiring to me. Only crossfitters GET crossfitters. It's not the end result of the WOD or who finished first or even who scaled and didn't scale. It's all about the journey to lifelong fitness and how you get there. I've met some GREAT friends in Crossfit (including our trainers) and I wouldn't trade them for the world. There's something special about people who you sweat, bleed, (and in some cases) cry with, on a daily basis.

Which pr—for a WOD or lift—are you most proud of and why?
- Without a doubt it would be my VERY recent Fran as RX'd time of 7:36. That may not be "world-class" by any measure but it was a huge improvement over the 11:00+ time I had at the start of 2011 - it also allowed me to accomplish my goal in 2011 of a sub-8min Fran (much earlier than I had thought possible). It also followed a very disappointing time on the same WOD a week earlier. I knew I could do better though and did it again the following week. Of course it took noticeable prodding from Jeff, Deb and Andrea to actually get me to do it again. But it was appreciated just the same.

What are your favorite and least favorite benchmark WOD, lift, and movement (if different from the lift)?
- My favorite WODs are Grace and Randy since I tend to do well on Clean & Jerks and Snatches. My least favorite WODs involve anything having to do with Front Squats or Sumo Dead Lifts, those are noticeable"goats" I need to substantially work on. And running...I HATE running, but I'm learning to live with it on a semi-regular basis.

Which skill, technique, or movement was the most difficult for you to master? Which one, if any, are you still trying to accomplish? How do you mentally prepare for a WOD when you know what it is well in advance? How about when you see it on the whiteboard minutes prior to the start?
- I can honestly say I haven't mastered ANY of the movements yet. Dan E is always very quick to point that out to me in no uncertain terms . Nevertheless, I find that I mentally have to gear up the most for Thrusters since they involve front squats and I tend to still suffer from depth and flexibility issues. I tend to mentally substitute another movement (any other movement) for "front squats" when I see them on the whiteboard. That helps.

Can you describe your short-term and long-term CrossFit goals?
- My short-term goal is to continue to eat (more or less) Paleo-healthy throughout the Summer and continue to hit a minimum of 4 Crossfit WODs a week. My long-term goals include getting a sub 6:00 Fran, a 500 lb deadlift, and actually doing 20 pull-ups on the straight bar. I'd also like to eventually get an invitation to work out with the Alphas, but I'm realistic that this may take awhile.

What do you think about CrossFit's evolution as a fitness program? What would you like to see for the CrossFit community over the next few years? What wouldn't you like to see?
- Crossfit's future expansion prospects are limitless. I actually expect the Crossfit Games to eventually be televised live nationally in the near future. I'd also like to see some kind of local roll-out of Crossfit Kids programs in the Ramona school district before my own children graduate. What I WOULDN'T like to see is the avocation of people taking up Crossfit JUST because it's cool or the newest fitness craze. It's definitely not for everyone and that's fine.

Tune in to Channel 6 News, Sunday, June 5th at 8am! Look for some familiar faces and support your Brand X family!