April Member of the Month 2017

Abby Davis

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Tell us a little bit about yourself:
Hi my name is Abby, I am a full time mother of two awesome kids but sometimes the worlds let me be a Home Economics Teacher or a Caterer aka Mess Maker and Cleaner. I love my family, being outside, cooking, eating, reading and wandering/exploring. I hate it when people don’t put things back properly, I hate unplanned sequels and when evil wins. Even though I cry a little bit inside at some WODs I also believe in working hard and doing my best.
When did you start CrossFit?
October 2015, a reason for celebration according to my brothers who have both participated in Crossfit for about 4 years.
My favourite WOD is:
Any partner workout
My least favourite WOD is:
Filthy Fifty
My favourite movement to do is:
Burpees, because I get to lay on the ground for 0.2 seconds and I am required to only lift myself.
If there was one movement that would be banned at CFP it would be:
Weighted Lunges or Wall Balls

After my first CrossFit workout, I felt:
So so so so so sore.  There was lots of stories being read, but no one was allowed to sit on or touch Mum.
My 2017 Goal is:
1 Box Jump – with 10 in a row being the end game.
My advice to new members would be:
Start and go with a pace that suits you.  Do not read the WODs in advance, the little voices in your head may talk you out of what you are actually capable of.
Something you might not know about me is?
I’ve always wanted to be a super hero. Fight Evil and Eat Cake.  Saving the world, fighting bad people and I would be exercising at the same time – win win! More room for Cake
If I was to create a WOD called ‘Abby’ it would be?
I would love it if we could walk in and Jesse or Pete would let you ‘choose your own adventure’.  So Abby’s WOD would be flexible and a little bit Filthy because hard work never hurt anyone, apparently.
A Partner WOD (Start with the Med Ball carry together, Finish with the Run, Split equally and complete the rest in any order, One person working at a time, Two Barbells per team)
30 min AMRAP
100m Team Med Ball Carry
10 Lunges
15 Wall Balls
20 Push Press
25 Burpees
30 Cleans (Free Choice kg)
35 Sit Ups
40 Kettlebell Swings (Free Choice kg)
45 Squats
50 Deadlifts (Free Choice kg)
Run 400m

March Member of the Month 2017

Suzanne Cufone

When did you start CrossFit? 
September 2016

My favourite WOD is:
I love AMRAPS… the challenge of getting those last few reps out. I’m not sure I’ve done the same WOD twice??!!

My least favourite WOD is:
Anything with more thank 1 burpee

My favourite movement to do is: 
Can I only pick one? Deadlifts, Pull-ups (w/band), Rowing

If there was one movement that you would ban at CFP it would be:
Burpees… it’s just not natural!!

After my first CrossFit workout, I felt:
Relieved, I didn’t really know what CrossFit was… and was excited for my next session.

My 2017 goal is:
To be FHSS (Fitter, Healthier, Stronger, Smaller!!)

My advice to new members would be:
Embrace CrossFit, there will be days when you wonder “why”, but down the track you will see the rewards!!

Something you might not know about me is?
I was born on 6/6/66

If I was to create a WOD called the ‘Suzanne’ it would be:
“Suzanne’s 6”
6 Rounds:
6 Deadlifts, 60/42.5kg
6 Pull-Ups
Run 66m
6 Front Squats, 60/42.5kg
6 Burpees
Run 66m
6 MB Sit-Ups 20/14lb
6 Wallballs, 20/14lb
Run 66m

February Member of the Month 2017

Jireh Burgess

16402224_10154464517397809_302521184_nWhen did you start CrossFit?
A little over a year ago? I think… feels like forever!

My favourite WOD is:
Diane! Who doesn’t love deadlifts and handstand push ups!

My least favourite WOD is:
Fran… she’s a beast!

My favourite movement to do is:
deadlifts! And power cleans

If there was one movement that would be banned at CFP it would be:
thrusters… I hate them so much!!

After my first CrossFit workout, I felt:
I can’t remember but I would assume sick.

My 2017 Goal is:
get pull-ups!!

My advice to new members would be:
We all have to start somewhere to get to where we wanna be. Just start and see where you end up. You’ll surprise yourself!

Something you might not know about me is?
I’m a pretty open person. I don’t think there is anything!

If I was to create a WOD called the ‘Jireh’ it would be?
Partner AMRAP (30min) – Accumulate the following in any order:
-10 x Partner Tyre Flips
-40 x Deadlift (30/42.5kg)
-40 x Power Clean (30/42.5kg)
-40 x Push Press (30/42.5kg)
-800m Sandbag Run (10/15kg)
Work must be split evenly each round
Partners work at the same time
One person runs while the other completes lifts (i.e., one sandbag, one barbell per team)

January Member of the Month 2017

Rachael Whitby

Tell us a little bit about yourself:
I’m 27 and a grade 4 teacher. I love tv and movies and have the ability to quote them after only watching them once.

When did you start CrossFit?
I started in Feb 2015 with Cole, after Joshy told us we HAD to try it  – When I started I couldn’t even run 200m without stopping to catch my breath.

My favourite WOD is:
Angie or Cindy – anything without thrusters and that uses body weight

My least favourite WOD is:
Filthy Fifty – just too many things to do

My favourite movement to do is:
Deadlifts, or power snatch. Any Olympic lift that doesn’t require squatting

If there was one movement that would be banned at CFP it would be:
Gosh too many! But burpees and thrusters are my least favourite

After my first CrossFit workout, I felt:
Like an idiot! I didn’t even make it to the workout before I vomited!

My 2017 Goal is:
To focus on technique and fitness not the weight on the scale or the barbell

My advice to new members would be:
Focus on getting technique right and know that what you do in the gym is only the tip of the iceberg. Set goals and stay consistent to reach them.

Something you might not know about me is?
I’m the Youngest of 6 girls and I’m a worship leader at my church.

If I was to create a WOD called the ‘Rach’ it would be?
Use the same weight for each movement but add additional weight each round
Choose your own weight but challenge yourself

3 rounds for time
Run 400m
1 rope climb
2 clean and jerk
3 power snatch
4 dead lifts
5 pull ups

December Member of the Month 2016

John Kolo

Tell us a little about yourself:IMG_0533.jpg
Well, to keep it short, it all started out in this little place called Adelaide where mum and dad shared a small dream to have a family and enjoy the pitter patter of little feet around the house.

So with a plan in hand (thats what they called it in the old language), a tiny glint in his eye he set out with gusto to make a family.

7 children later mum wasnt so enthusiastic or impressed, and bought a television…..but I waddle, I mean waffle, I do that a lot…..waffle that is, must come with age or affects of ground hugging pollution.

Anyway, I am 6’4″, have long flowing locks, like long walks on the beach, holding hands….ohh wait wrong forum..

I don’t know, I havent had my nap today…  

When did you start CrossFit?
Last year sometime…. I don’t know – May 2015 I think. 

My favourite WOD is?
The Crossfit Total,  simplest movements of Back squat, shoulder press and Dead lifts, but so unforgiving on the day, if you don’t plan right.

My least favourite WOD is?
At the time it was ‘Fight gone bad’…. it killed me. Not next time though 

If there was one movement that you would ban at CFP it would be? 
Over head squats in any form… I mean really…. nasty movement. 

After my first CrossFit workout, I felt?
flogged!

My 2017 goal is?
open oldmans league

If I was to create a WOD called ‘John’ it would be?
8 Pushups
12 Pull ups
67 Squats
12 Pushups
67 Pullups
8 Squats
67 Pushups
8 Pullups
12 Squats

Buy out – “1967”
Run 800m
Run 200m Backwards
Run 800m
167 Skips

November Member of the Month 2016

Marie Anastasi

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Tell us a little about yourself:
I’m 25 years old, I work as an embryologist at the University of Adelaide. 

When did you start CrossFit?
I started crossfit around July 2015

My favourite WOD is?
Anything that involves running, squats, and rope climbing! 

My least favourite WOD is?
Workouts involving Overhead squats and snatches 

If there was one movement that you would ban at CFP it would be?
Kettle bell swings 

After my first CrossFit workout, I felt?
I felt like I have a long way to go to become fit….. 

My 2016 goal is?
Establish a balance between work and family life, exercise, healthy eating and still enjoy naughty little treats like chocolate (in moderation of course)

My advice to new members would be?
If you want to be fit, feel healthy and have more energy throughout the day then cross fit is a great step in that direction! You will notice the benefits of cross fit in every aspect of your life.  

Something you might not know about me is?
I speak fluent Italian 

If I was to create a WOD called ‘Marie’ it would be?
3 rounds for time:
1 Rope climb
2 power cleans 60/40kg
3 pull ups
400m run
5 med ball sit ups
6 burpees
7 push ups
800m run
9 thrusters 42.5/30kg
10 double unders

October Member of the Month 2016

Triet Truong

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Tell us a little about yourself:
I’m 40 y.o (yes, I’m 40) Software Engineer.
I’m married with 3 beautiful kids ranging from 14 to 5 years old (yes, my oldest is 14) and and even more beautiful wife (I have to write that just in case she reads this).
We live about 5 mins away in the new “Lightsview” suburb.

When did you start CrossFit?
Started in February 2015 in preparation for an overseas holiday where breakfast, lunch and dinner (and possibly a midnight snack) was going to be all-you-can-eat buffets.
My goal then was to lose 10kg in 12 months so I could put some of it back on during the holiday. I failed miserably. I didn’t lose any weight at all.
However, I did feel my fitness improved greatly and I felt healthier in general.
My favourite WOD is?

Helen – nice and short.
My least favourite WOD is?
Murph – I cringe every time I see it programmed. Done it 4 times, haven’t even come close to finishing.

If there was one movement that you would ban at CFP it would be?
The Inverted Burpee – it just sounds wrong. Thank goodness I’ve never done a WOD with that in it.

After my first CrossFit workout, I felt?
Motivated. I could not finish the first foundation class WOD. That night I decided to try the same WOD again the following day and this time managed to finish within the time cap.
My 2016 goal is?
Three goals:
1. To string two double unders together.
2. To do a handstand against the wall.
3. To push press more than Bri Berriman 🙂
My advice to new members would be?
Try to attend at least 3 times a week.
Something you might not know about me is?
My family were “Boat People”.
After the end of the Vietnam war, my dad was put in a “re-education camp”, a.k.a prison, for 5 years.
After his release in 1981, my parents and I escaped from Vietnam via boat. I was 5 at the time but I can’t remember anything about the trip. Perhaps I was too young to remember or perhaps it was trauma that made we forget. I’m told we spent 5 days out at sea, living mainly off lemons,  before being picked up by an oil tanker and offloaded in Indonesia. Because my dad was in the South Vietnamese military, we were offered immediate resettlement as refugees in the USA, Canada or Australia. Luckily we chose Australia as life is pretty good at the moment 🙂
If I was to create a WOD called ‘Triet’ it would be?
The Chinese regard the number 8 as being lucky. Triet’s Lucky WOD would include 8 rounds of 8 movements with 8 reps in each movement.
8 rounds of (not in any particular order)…
8 Squat Cleans
8 Box Jumps
8 Burpees
8 Pull Ups
8 SDHP
8 Push Ups
8 Wall Balls
8 Thrusters

September Member of the Month 2016

Fiona Bright12109738_10153337011461843_8020009928459950469_o.jpg

Tell us a little bit about yourself:
I’m 25, a Neuroscientist and I love to travel and try new things.

When did you start CrossFit?
December 2015

My favourite WOD is:
Anything with running and body weight!

My least favourite WOD is:
I generally like them all, but dislike anything with excessive push ups/pull ups!

My favourite movement to do is:
Box jumps & running

If there was one movement that would be banned at CFP it would be:
Overhead squat for sure!

After my first CrossFit workout, I felt:
Inspired!

My 2016 Goal is:
Unaided pull ups, less scaling of weights, Rx 

My advice to new members would be:
1. Get your technique right first
2. Focus on you and compete only with yourself
3. Stay positive, even after tough workouts

Something you might not know about me is?
I used to be a competitive Irish dancer

If I was to create a WOD called the ‘Fiona’ it would be?
Warm up: Tabata squats and mountain climbers

Partner workout: (2 rounds)
(break it up how you like, one person working at a time)
1 mile run
100 box jumps
50 KB swings
25 Walking lunges with weight
20 Med ball sit ups
15 Burpees
10 Over & Unders
5 Deadlifts

August Member of the Month 2016

Anthony Pietrafesa 13702439_10207172399217499_750859469_o

Tell us a little about yourself:
I’m 19 and have just finished school. I play tennis and enjoy eating

When did you start CrossFit?
Feb 2014

My Favourite WOD is:
Fran

My Least Fvourite WOD is:
Anything with burpees or ring-dips

My favourite movement to do is:
Butterfly Pull-ups and Front Squats

If there was one movement that you would ban at CFP it would be:
Burpees

After my first CrossFit workout, I felt:
Like NEVER coming back!

My 2016 goal is:
Get fit and lose my newly grown belly

My advice to new members would be:
Train more than what i do

Something you might not know about me is:
I use to be in the Australian Youth Choir…lol

If I was to create a WOD called ‘Anthony’ it would be:
3 Rounds:
50 Double Unders
40 MB Sit-ups
30 Pull-ups
20 Push ups
10 Front Squats 60/40kg

July Member of the Month 2016

Chris Michael

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1. I’ve worked out at various gyms for around 18 years and was always looking for something more than offered by most gyms. So glad I found Crossfit Proficient, it’s exactly what I was wanting. I love pushing my limits and the challenge that is presented on a daily basis by each WOD.

2. I started Crossfit 8th September 2015.

3.My favourite WOD is Murph, so tough but it left me with a real sense of achievement. I never imagined I would complete it in the allotted time but actually managed it. It was mentally and physically challenging and left me wrecked for a couple of days.

4.My favourite movement , it’s a toss up between sit ups and air squats which probably comes as no surprise to anyone.

5.If I could ban any Crossfit movement it would have to be burpees. They just don’t get any easier.

6.After my first WOD I felt exhausted but very happy that I had done it.

7.My goal for 2016 is to get an unaided pull up, I’m working on it and determined to get there.

8.My advice to new members would be to scale everything as needed and don’t feel as though you are cheating. I still scale especially weight lifting .

9.Something you might not know about  me is that I have 5 Grandchildren and am happy to say I can still run around with them at the local park.

 10. If I was to create a WOD called the ‘Chris’ it would be?

5 Rounds of:
100m sprint
10 push ups
10 kettle bell swings 24kg/16kg
10 air squats
10 med ball sit ups