12th State CrossFit
Winter 2016-2017 Newsletter
Hello Athletes!
November Movement of the Month-PR's
November's Movement of the Month was to highlight our athlete PR's! Check out these amazing accomplishments!
December: BURPEE CHALLENGE! Each day the number of burpees will increase in 5 burpee increments (with some rest days) throughout the month of December, all culminating in a 100 burpees for time on Dec 31st. So grab a couple friends and get in your burpees. Write your name on the whiteboard and let's CRUSH THIS!
Coach Whitney
Most of you have already had Coach Whitney cheer you on through a WOD, but we wanted to make sure you knew a little more about our newest addition to the coaching staff. For her FULL BIO and certifications, click here.
Here's a bit about her CrossFit background...
Always having a passion for fitness, Whitney fit right in with the CrossFit crew when she started in January of 2013. With a background in strength and conditioning Whitney found success quickly qualifying as an individual for the CrossFit Games Regionals in 2013, 2014, 2015 and 2016. She competed on a team in 2013 and 2014 and as an individual in 2015 and 2016.
Whitney Gelin comes to 12th State CrossFit from Boston, Massachusetts where she worked and trained at CrossFit New England. She had the opportunity to train with some of the top athletes and coaches in the CrossFit community including Ben Bergeron and 2x Games Champion Katrin Davidsdottior. Prior to coaching at Crossfit New England, Whitney served as the Head Crossfit Coach at College Hill Crossfit in Greensboro, North Carolina.
Welcome Whitney! We are so excited to have you!
Adapt and Conquer: The Hammer Experience
Welcome to Steph Hammerman who will be joining the gym as a athlete/member of 12th State CrossFit, and also working her way into becoming the newest member of our coaching staff! Steph will bring a wealth of knowledge to our gym with her well over 4.5 years of coaching experience.
Steph will be having a seminar at the gym on December 10th from 1-4pm! It's an opportunity to gain a greater understanding of what it’s like to be part of an athletic community that focuses on functional fitness while living with Cerebral Palsy. There are many different types of adaptive athletes in the community, but Steph hopes that through this experience participants will walk away feeling empowered to focus on what is possible rather than what might not seem possible at first glance. She is going to offer free registration for her seminar to all of our 12th State CrossFit members!
Email Coach Cliff at cliff@12thstatecrossfit.com if you are interested in attending. Seminar is also open to non-members, ($25 registration fee).
Holiday Party, Dec 10th 7-10pm
Celebrating another year of Fitness! Join us at the Lynnwood Brewing Concern (LBC) from 7-10pm for some beers, appetizers, desserts AND to hang out with your SWOLEMATES OUTSIDE THE GYM. You have all been emailed an eVite, please RSVP by 12/4 so we can be sure to be ready for you all!
Our Community Rocks!
The verdict is in! You have let us know that the COMMUNITY at 12th State is one of the biggest things that keeps you all coming in and ROCKING ALL THE FITNESS, so of course we want that to grow and get even better! Please let us know of any community ideas/events, 'outside the box' fitness or any thoughts you want to share! Send an email to karen@12thstatecrossfit.com. We love to hear from you!
First Supper Club Success!
WODbody AT 12th STATE - December 7th! Starting in January, Vince will be at 12th State the 1st & 3rd Wednesday's of the month.
Athlete Spotlight - Scott Wallace
That pretty much sums up Scott. Always deflective of attention… humble… downplaying his own successes. But… after receiving no less than 5 unsolicited nominations from coaches and athletes alike, it was time to sit down with Scott and get to know him a little better.
Scott is an original founder of 12th State CrossFit, and has been a faithful member of the 9:30 AM class for most of that time period. Scott can be found in the gym early focusing on stretching and mobility before class, which he realizes has helped him immensely. He trains on average 3-4 times per week, and usually does the extra core work and ROM wod after. Scott openly admits that he likes the “grinders,” workouts that are long and hard, and test you mentally. “I know what I want to achieve,” Scott says, and that is evident in his steady improvement in strength, body composition, and overall fitness since he became an athlete at 12th State.
Scott is originally from New Orleans and is one of 10 children. He is the 3rd to youngest, and has a twin sister. He moved to Raleigh in 2005 to attend PA school at Duke University. He originally began working in the field of Orthopedics, and later transitioned to emergency care. He works throughout the triangle, helping to staff several of WakeMed’s emergency departments. In addition to CrossFit, Scott is an avid mountain biker and can often be found riding the trails at Umstead Park.
As for his 9:30 crew, Scott says one of his favorite things is working out with others. “I like seeing everyone else make gains.” He also says that he really enjoys the feeling of working together, knowing that he pushed himself to do that little extra that he might not have done on his own. He also notes that one of his biggest improvements has been mental - knowing that he can get through that unhappy place in a workout, continue momentum, and finish. “I know now that it’s not going to last forever.”
Switching to a paleo diet has made a “huge difference” in Scott’s workouts. He reports that he has lost about 20 lbs since starting, and attributes much of that to his dietary changes. He does admit that shift work at the hospital makes it difficult, but that prepping meals in advance for the week is key. As many do, Scott had some initial fatigue for a few weeks when starting paleo, but says that he is now doing well and feels more energized.
Scott offers this advice to new members… Don’t look at what anyone else is doing, and just stay within yourself and do what’s best for you. Scott also says that his rest days are very important, and typically leaves a day in between his workouts for his body to recover. He knows that longevity is key, and treating his body well with rest, recovery, and stretching is very important.
Scott’s positive attitude, persistence, and determination have not gone unnoticed and we are so glad to have him at 12th State. Thanks Scott!
12th State Holiday Food Drive
12th State Kids Update: There will be no 12th State kids classes in December - be on the lookout for a revamped program and dates in 2017!
About Us
Email: cliff@12thstatecrossfit.com
Website: www.12thstatecrossfit.com
Location: 12th State CrossFit, Hodges Street, Raleigh, NC, United States
Phone: (919) 977-7996
Facebook: https://www.facebook.com/groups/170237856761817/