Last weekend I held a Benefit WOD (workout of the day) for Autism Speaks at my CrossFit Gym, AKA “Box” and it was a huge success. We had 53 people participate in the event. With everyone’s donations, we were able to raise $500 for Autism Speaks!

The workout I designed for the event was as follows:

PARTNER WOD- RX Weight- 135/95 (one person works at a time)

10 Snatches

20 Thrusters

30 Pull-ups

40 Toes to Bar (T2B)

50 Cleans

60 Double Unders

70 Box Jumps (24/20)

80 Burpees

90 Shoulder to Overhead (S2O)

100 Cal. Row

It was a fun and exciting event to coach and watch.  It was awesome seeing everyone working hard and raising money for a great cause. My CrossFit peeps are like a second family to me, so I’ve decided to dedicate this week’s blog post to them.

Here’s to you, CrossFit Nassau (CFN)!!

Why I not only love CrossFit, but why I also love CFN:

1. The family atmosphere: The members at my box are welcoming and supportive. We look out for one another, support, encourage, and challenge each other, in addition to always having each others back.
2. CrossFit builds character: CrossFit teaches you to fight for what you want, explore your limits and then surpass them with hardwork and dedication. Plus it helps you reach your fitness goals.
3. It’s self-esteem building: CrossFit helps you increase athletic ability and grow confidence in your own strength and power. It helps you to do things you never imagined or ever thought was possible. It makes you feel good, healthy, and strong.
4. CrossFit is fun: I love the early morning social time with the coaches and members. I enjoy the laughs and jokes and celebrating each other’s PR’s (personal record)!
5. The extracurriculars: We love to compete and participate in nationwide and local WOD fundraisers. A group workout, a tee for everyone, and working as a team to accomplish a greater goal… what could be better? I love it!
6. You get to be a kid again: A WOD can be like recess; you get to have fun and play with your friends.
7. The competitive spirit:  Working out in a group pushes you to finish faster and stronger than if we were doing it by yourself.  I love how the excitement builds as you get ready to begin, watching the clock count down- 3, 2, 1… GO!!
8. The pleasure of physical accomplishment: I love hitting a new PR.  Learning that my body possesses a power that I never before realized was there, is awesome! For instance, the other day after I got my first chest to bar pull up, I joyfully screamed and ran around  the gym.  All of my friends were there to high five and congratulate me, it was the BEST!
9. CrossFit teaches you about teamwork: I love being able to partner up and complete a Team WOD.  There’s so much value in shared reps and in the importance of letting no one feel left behind. Finding a partner that complements your strengths is great so you can help one another and carry each other through some of the most challenging parts of a workout.
10. The continuous practice of doing hard things: For example tackling the most dreaded WODs or movements (i.e. thrusters for me),  or adding more weight to the bar because getting stronger doesn’t happen unless you challenge yourself.  So while CrossFit can be hard and challenging, it’s those challenges that make it so great.

“If it doesn’t challenge you, it doesn’t change you!”- Fred DeVito

Thank you CFN for being there for me, for supporting me, for believing in me, for always challenging me, and for pushing me to be my best and strongest self each and every day.