ATHLETES OF THE MONTH

Kyle Lynch Athlete of the Month

1.) Why did you start training at Branford CrossFit?.
I started training at Branford CrossFit because I wanted to get into better shape.
2.) How long have you been doing CrossFit?
I started training at Branford Crossfit about 3-4 years ago.
3.) Where have you seen most of your improvements in your training?
I have seen the most improvements in all aspects of cardio.
4.) What are some goals that you have accomplished because of BCF?
5.) What is your favorite thing about coming to the gym?
My favorite thing about coming to the gym is no matter what the workout is I know it is better than what I would do on my own.
6.) What movements were you not able to do in the beginning that you can now?
I was never able to do any gymnastics movements before I came here, so now that I can to a bar muscle up is pretty awesome.
7.) Any personal comments or stories about your experience training at Branford CrossFit?
Branford CrossFit is a great place and I wouldn’t train anywhere else.

Cody McHenry March Athlete of the Month

1.) Why did you start training at Branford CrossFit?
I began training at Branford CrossFit primarily to stay in shape, but have come to enjoy and look forward to the workout each day, as it is always something different.

2.) How long have you been doing CrossFit?
I have been doing CrossFit for about 1 year

3.) Where have you seen most of your improvements in your training?
I have seen most of my improvements through strength, mobility and endurance. I have tremendously Increased weight in both my Clean and Jerk and snatch movements. During intense workouts I have noticed that I am able to keep a better pace throughout, therefore improving my time.

4.) What are some goals that you have accomplished because of BCF?
Two major goals that I’ve been wanting to accomplish since I started CrossFit have been the pegboard and muscle ups.

5.) What is your favorite thing about coming to the gym?
The environment of the gym is very welcoming, because the people are very supportive and encouraging. I look forward to a new workout every day, and improving on movements because there is always something to improve on.

6.) What movements were you not able to do in the beginning that you can now?
I was not able to kip in the beginning, but the kip has brought me ring and bar muscle ups, dips. Also double unders, toes to bar, and pegboard.

7.) Any personal comments or stories about your experience training at Branford CrossFit?

Branford CrossFit has insanely changed my view of fitness. It is competitive at the same time where you can laugh and make jokes, because Nation.

Marvline Carter February Athlete of the Month

1.) Why did you start training at Branford CrossFit?
I started training at BCF because it makes me feel like a collegiate athlete again. When I ran track, I was training everyday alongside some really great athletes. I love the fact that I feel the same way at BCF. At BCF I don’t feel like I’m working out just to stay in shape, I’m training to get new PRs to make my weakness my strengths, to become a better athlete.

2.) How long have you been doing CrossFit?
I’ve been doing CrossFit for almost 2 years.

3.)  Where have you seen most of your improvements in your training?
I have seen most of my improvements in gymnastic style training. All those movements that require using just your body weight. I had always done well at lifting weights and subconsciously avoided the gymnastic exercises because I wasn’t good at it. Then one day Coach Craig @ckenney34 called me out on it and told me I need to work on the things I’m not good at. After that I sucked it up and I’ve seen a ton of improvement.

4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)?
Definitely my weight loss. After college, I started working a lot and wasn’t eating like I should. I was still working out but eating poorly which caused me to bulk up. I was strong but my cardio was terrible. Exercises that I used to like became a hassle, like box jumps and running. I got help from Justin Romaire @consistency_breeds_growth to work on my nutrition and lost about 15lbs. Since then, I got the courage to step on a stage at an Olympic lifting competition, I did a CrossFit competition at BCF where my team got 2nd place and a CrossFit challenge in Dubai where I won Nike gear! I’m sure my weight will always be a struggle since I love food so much, fried chicken to be specific, but I’m happy that I know how to eat healthier.

5.) What is your favorite thing about coming to the gym?
My favorite thing about BCF probably sounds crazy but its that everyday is hard. There is never an easy workout. The workouts are all do able, but I have never finished a workout thinking “that was easy.” It’s my favorite because when I do complete a workout well, it’s a huge satisfaction. It lets me know I’m becoming a better athlete.

6.) What movements, were you not able to do when beginning that you can now do with no modifications?

Pull ups!! Toes to bar, hand stand pushups, double unders, rope climbs, L-sits

7.)  Any personal comments or stories about your experience training at Branford CrossFit?
Another thing I really admire about BCF is the encouragement that moms-to-be have. I had never seen so many pregnant women in a gym. I always look at them and think “that’s going to be me one day.” A lot of people tend to be intimidated by the thought of doing CrossFit but if these women can do it while carrying a baby I think its worth a try!

Jordan Clark January Athlete of the Month

1.) Why did you start training at Branford CrossFit?
I started training at Branford Crossfit because I was tired of the same old boring workouts that I was doing on my own. I wanted some type of competition and needed that extra "push."

2.) How long have you been doing CrossFit?
Two and a half years

3.) Where have you seen most of your improvements in your training?
I've seen improvements across the bored in both endurance and explosiveness.

4.) What are some goals that you have accomplished because of BCF?
One goal was to change my body composition. I've always been a stocky guy and generally was around 20% body fat. I'm currently 16% body fat and have never felt better. Another goal was to improve my shoulder mobility. When I started CrossFit, I couldn't overhead Squat the bar. Now it's one of my favorite strengths.

5.) What is your favorite thing about coming to the gym?
Other than waking up and seeing my wife and son, going to BCF is the best part of my day. The camaraderie never ceases to amaze me. On the days that I feel sore and tired, there's always someone right there next to me giving me that extra push.

6.) What movements were you not able to do in the beginning that you can
now?
Kipping Handstand Push-ups, Ring Muscle-Ups, Overhead Squatting, Handstand Walking (All of these movements are fun for me now)
7.) Any personal comments or stories about your experience training at
Branford CrossFit?

I can't thank all of the BCF community enough for the hospitality that I've been shown. It has been an honor meeting and training with you all. It has been a great place for me to grow both as an athlete and as a human being. As much as I'd like to stay, it will be time for me and my family to move on this summer. The Army is moving me back to Georgia. I will always remember BCF as where my CrossFit journey began. Again, thank you all. NATION

Laura Milano December Athlete of the Month

1. Why did you start training at Branford CrossFit?
I wasn’t satisfied with my usual fitness routine. I wanted to take my fitness to the next level. I knew CrossFit would be the challenge I needed and would help get me into better shape.

2.) How long have you been doing CrossFit?
Since 2011

3.) Where have you seen most of your improvements in your training?
EVERYWHERE!! I’ve never been in this kind of shape. I never had any gymnastics skills and now I can do so many movements and I definitely never thought I would be lifting more than my body weight!

4.) What are some goals that you have accomplished because of BCF?
I never thought I would ever be strong enough to do a Ring muscle up!!!!
I also learned so much about diet and how to properly fuel my body.

5.) What is your favorite thing about coming to the gym? It’s my therapy! I love the results, I love the way I feel after every workout no matter how challenging it is, I LOVE the coaches and all the people at Crossfit! The community is so supportive!!

6.) What movements were you not able to do in the beginning that you can
now?
Before Crossfit I always went to a gym and did classes and did very little weights. So basically, I had to learn all the movements!

7.) Any personal comments or stories about your experience training at
Branford CrossFit?
I ABSOLUTELY LOVE BRANFORD CROSSFIT AND ALL THE PEOPLE!

Caitlin Stroili November Athlete of the Month

1.) Why did you start training at Branford CrossFit?
To witness Craig Kenney’s mustache in person, of course.

2.) How long have you been doing CrossFit?
2 Years

3.) Where have you seen most of your improvements in your training?
I would have to say that my upper body strength and my gymnastics have improved the most. Being able to incorporate pull ups into the work outs was a huge thing for me.

4.) What are some goals that you have accomplished because of BCF?
Getting a bar muscle up, despite the amount of chicken winging. Also, becoming a morning person is a huge accomplishment.

5.) What is your favorite thing about coming to the gym?
The amount of support inside and outside of the gym is amazing, I couldn’t ask for a better way to start my days.

6.) What movements were you not able to do in the beginning that you can
now?
Pull up, push ups, hand stand push ups, double unders, essentially all the basics.

7.) Any personal comments or stories about your experience training at
Branford CrossFit?
Too many stories to write. I am just super thankful for the members and coaches that have pushed me and kept me laughing through the last 2 Years. It has been an amazing experience so far and I couldn’t have done it without the BCF community. Nation.

Emily Gay October Athlete of the Month
1.) Why did you start training at Branford CrossFit?
A co-worker of mine had been going to BCF and talked Jess into going. I had always wanted to do CF but was nervous to start. They kept talking about it at school and I needed to know more. They brought me to a "Bring a Friend Class" in 2014 and after that there was no turning back, I was addicted.
2.) How long have you been doing CrossFit?
It will be 4 years in January!

3.) Where have you seen most of your improvements in your training?
ALL of my fitness levels have improved but the most progress has been a drastic increase in my strength.
4.) What are some goals that you have accomplished because of BCF?
I think my biggest accomplishment is being able to call myself athlete again. However, the coolest accomplishment has been winning the WOD UP competition with Mad and Britt and having the opportunity to go to Miami to compete at WODAPALOOZA in January.
5.) What is your favorite thing about coming to the gym?
The community; BCF is basically my second home. It doesn't matter if I go to 4:30pm, 5am, the noon class, or just stay there for a couple hours at a time...the same BCF culture is present throughout the entire day.
6.) What movements were you not able to do in the beginning that you can now?
The list could go on and on: any Olympic lift, DUs, rope climbs, T2B, pull ups, handstand walks, I could barely do a push ups correctly! Now I am able to RX most workouts without any modifications (Gymnastics are still my weakness but MUs: I'm coming for you!).
7.) Any personal comments or stories about your experience training at Branford CrossFit?

BCF has truly been such a blessing to come into my life. I have meet so many amazing people through the gym who are now some of my closest friends and continue to meet new people each day. ALL of the coaches have been so helpful with correcting form, giving advice, and pushing me as an athlete. A special thanks to Craig for always challenging me and continuing to give me honest feedback. #CHAINGAINZ NATION

Mike Plourde September Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I first came to BCF because after years of putting together my own workouts, I was tired of thinking about it and making my own plan. I also realized that I needed a lot of the mobility and gymnastics that we do, but I would never do that on my own. I like to just look at the weeks workouts and do the work.
How long have you been doing CrossFit?
Around 4 years.

3.)Where have you seen most of your improvements in your training?
I have gotten better with everything. Olympic lifts and the gymnastics movements are where I've seen the most improvement though.

4.) What are some goals that you have accomplished because of BCF?
I've always been a big power lifting guy. So, I'm trying to be more of a gymnast and have been working on my handstand walks. It took almost 2 years but I finally got it. So, now I have competitions with my daughters to see who can walk farther.

5.) What is your favorite thing about coming to the gym?
I would never workout as hard as I do at BCF as I would on my own. It reminds me a lot of football practices back in the day. Working with a great group of people and coaches makes all the difference. There are many days where I feel terrible, but I know that I just need to get to the gym and with motivation from everyone I'll get a workout done.

6.) What movements were you not able to do in the beginning that you can now?
There are a lot; before BCF I wasn't able to do C2B pull-ups, rope climb, snatch, squat clean, ring dips, GHD sit-ups, hand stand walks, Toes 2 bar, HSPU's or pistols.

7.) Any personal comments or stories about your experience training

BCF has helped me to be stronger now, at 44, than I have ever been. I just wish I had this earlier in my life. Thank you for the honor of Athlete of the Month.

Courtney Doherty August Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I started training at BCF when the gym first opened. I was at another box, but it just wasn't the right fit. I was looking for someplace that would challenge me and push me to be my best and I found it at BCF.

3.)Where have you seen most of your improvements in your training?
The place that I have seem the most improvement, honestly, is my confidence. I've never seen myself as an athlete or really very good at anything in a gym type setting. I was afraid to fail at a lift, scared that I'd look awkward trying to do a handstand pushup, and generally pretty intimidated by any weight over 45 pounds. Now, I go in to a workout unafraid. If I fail, I fail. What matters the most is that I get back up and try it again.

4.) What are some goals that you have accomplished because of BCF?
My mile time has decreased from an 11 minute mile to an 7:52 mile. I've gained the confidence to get back into running 10ks and half marathons. I push myself way more because of the training at BCF and the patience of the coaches and the other members.

5.) What is your favorite thing about coming to the gym?
Hands down, my favorite thing about coming to the gym are the people. The 5 a.m crew is always there with a hug, high-five, or simply a smile. They push you to do your best, and definitely let you know when you half-assed something.

6.) What movements were you not able to do in the beginning that you can now?
I struggled for five years of Crossfit trying to get pull-ups and toes to bar. I can do both now. They're still not super pretty, but I can do them.

7.) Any personal comments or stories about your experience training.
I'm so honored to be chosen as Athlete of the Month and just want to extend a huge thank you to everyone at BCF for their time, patience, and encouragement.

Charlotte Armour July Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I was introduced to it by my brother. I wanted to find an outlet for my competitive drive after playing college soccer.

2.) How long have you been doing CrossFit?
I've been doing Crossfit for about a year and a half.

3.) Where have you seen most of your improvements in your training?
My gymnastics have gotten much MUCH better. I struggled to do a single pull up about 8 months ago, and now it is not an issue for me to complete a work out with 100 or more in it.

4.) What are some goals that you have accomplished because of BCF?
I really enjoy working out again, and I can be disciplined in my pursuit of it because of that enjoyment. I was very burned out when I finished playing college sports and would regularly make excuses for not working out or cheat myself by not giving my best effort. Finding Crossfit has allowed me to rediscover the passion I have for pushing myself in the gym.

5.) What is your favorite thing about coming to the gym?
You will routinely see me hanging out with people for a solid hour after class, and making excuses about doing mobility work, etc. I'm lying, I just love spending time with everyone at the gym. Having such an amazing community has made a world of difference to me in fitness, and in life in general.

6.) What movements were you not able to do in the beginning that you can
now?
Pull ups, dips, handstand push ups! Next stop: muscle ups!

7.) Any personal comments or stories about your experience training at
Branford CrossFit?
Possibly the hardest part about moving to Boston will be leaving my BCF family and the friends I have made here. This place supports its members like no other, and it's going to be hard to find something like that anywhere else!

Rob Celentano June Athlete of the Month

1.) Why did you start training at Branford CrossFit?
As a Firefighter getting up there in age I wanted to be in the best physical shape that I could. I started to look at gyms as an option and noticed quite a few of my friends in the fire service were doing crossfit training so after some convincing from my Branford Fire friends I decided to give it a try.

2.) How long have you been doing CrossFit?
I am in my fourth year of Crossfit here at BCF.

3.) Where have you seen most of your improvements in your training?
I have seen real improvements in all areas. I can remember not being able to do more than one pull up without banded assistance and looked at the other members doing things I said I would never be able to do but today I have almost mastered most movements. If I had to pick an area that I feel most improved it's the body weight movements and my stamina.

4.) What are some goals that you have accomplished because of BCF?
Since joining BCF the biggest goal I feel I have accomplished is living a healthier lifestyle. The exercise along with the diet challenge that really changed the way I eat and look at food. I even got my family involved and we tried to eat smarter and healthier. My son started coming to BCF a few months ago and loves it as well.

5.) What is your favorite thing about coming to the gym?
What I really love about coming to BCF is the time spent with the great people, Coaches and members alike. We have such a great staff of coaches that care about everyone as well as a great bunch of members many of whom I call my good friends.

6.) What movements were you not able to do in the beginning that you can do now?
When I began as like everyone else I was unable to perform a lot of the movements but with time and hard work I feel I have accomplished many of them. The one that stands out is of course the ring muscle up which I feel is like the measuring stick that all crossfitters are measured by and I feel like I can perform it fairly well with some repetition.

7.) Any personal comments or stories about your experience training at
I would just simply say that I really enjoy my time at BCF, for the training and improved physical condition that I am in as well as the friends I have made. I'm proud to say that I'm a Branford Crossfitter!!

Katie & Lisa Greco April & May Athlete of the Month

LISA---

I started training at Branford Crossfit in the winter of 2014. My husband and best friend, Katie Greco, had joined and I decided to make the switch and give Branford a try. It was the best decision I made!
I have been doing crossfit for over 5 years now. After moving from Boston, back home to CT, my sister-in-law convinced me to join North Haven Crossfit. As soon as I started I was hooked. I have always tried to lead an active lifestyle. I was involved in many sports growing up and have always enjoyed running or going to the gym to help relieve stress, especially through college and grad school. I love being a part of a team and the excitement and camaraderie that it offers. I have always been very competitive with myself in all I do and I love to work out; to me, Crossfit was everything all in one.
The programming at Branford Crossfit has really helped me to improve in all areas. I have seen most of my improvements in my gymnastic movements and with my overall physical and mental strength.
When I started at BCF I wasn’t able to do a ring muscle up. I had been trying for a while, but I just couldn’t get up there! With all of the drills Craig introduced, some practice, and many failed attempts, I finally did it, just a few short months after starting at BCF! After being pregnant and having my son, I have not done a ring muscle up in quite some time, but to me it was a goal that I have accomplished even if I am slightly afraid to do them now!
My favorite part about coming to the gym is being able to walk in and know that for one hour all I need to worry about are the movements on the white board. I love knowing that I can get an amazing workout in and don’t have to think about much. I love pushing myself and enjoy being able to do so surrounded by people with the same mentality. I also love everyone at the gym! They make it so easy to truly want to be there.
When I started Crossfit I was unable to do a single, unassisted pull-up! I was unable to do a lot of the gymnastic movements, but with a lot of practice, determination, and great coaching, I am now able to do a lot! Since starting Crossfit I am now able to do pull-ups, toes to bar, bar muscle ups, handstand pushups, etc, and all the Olympic lifts; all things I never did in my pre-crossfit gym routine. I’m still unable to handstand walk without falling every 1-3 steps, but one day maybe I’ll get a few more!
To me, BCF is not your stereotypical crossfit gym. It’s not about lifting the heaviest weight or running the fastest mile. It is simply a community filled with people who want to push themselves and lead a healthy lifestyle, no matter what your level. I appreciate the knowledge and encouragement from all of the coaches and members. You all have, and continue to push me to be better every time I step into the gym. After having my son, Grant, 2 months ago, my main goal is to be the best Mom I can be. I now see more than ever how important it is for me to take care of myself, both physically and mentally so that I can be just that.

KATIE----
1.) Why did you start training at Branford CrossFit?
Well, I first remember hearing about this crossfit business from my fellow athlete of the month friend, Lisa Greco. I had already made assumptions that crossfit, in general, was somewhat of a "cult", and I was unsure if I wanted to get myself involved. Soon after, my husband, Peter Greco, said his longtime friend, Craig Kenney, was opening a crossfit, and that we should sign up and join. I literally think our names were #1 and #2 on the original sign-up list. I was hesitant at first being the "cardio queen" that I was. I was always into running and rarely lifted. However, deep down inside I was intrigued to start something new.
2.)  How long have you been doing CrossFit?
I've been doing crossfit for as long as Branford Crossfit has been open. Like I said before, I think my husband and I were the first and second people to sign up.
3.)  Where have you seen most of your improvements in your training?
Honestly, I have seen improvements in ALL of my training. My gymnastic ability and capacity to lift weights has increased tenfold. This is mostly because of Craig and his excellent staff of coaches, who don't let me get away with anything less than what is expected...even when they now I can be hard to coach at times. Also, being the "cardio queen" that I was beforehand, I do have to mention that one of my improvements was a decrease in my mile time.
4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)?
One goal, as mentioned before was to improve on my running by adding in crossfit. At first I didn't think the two went hand-in-hand, but then realized that BCF was the only variable added. Not only was my mile time significantly faster, but I had PR'd my time in the Branford Road Race. Another goal was staying healthy during pregnancy, and I believe BCF had helped keep my blood pressure and weight gain in check.

5.) What is your favorite thing about coming to the gym?
There are two things I love about coming to the gym. One favorite thing is that I do not have to think. I like to know that I can be in & out in an hour, and know that I got a good workout. The second are the people. I have met all walks of life at Branford Crossfit, yet the gym brings everyone altogether. There are people here that literally witnessed me "grow up"; from getting engaged, married, and having our first child. They not only have become good workout partners, but have seamlessly become a part of my life.

6.) What movements were you not able to do when beginning that you can now do with no modifications?
Although, there were A LOT of movements that I was not able to do with no modfifications, however the two that stick out in my mind are pull-ups and double-unders. I think these are two movements that I really tried my hardest to accomplish on my own, in & out of the gym. I still remember stringing my first set of double-unders together in my basement. I remember being so proud of myself and then realized no one was even there to witness it. But it didn't matter because I knew that I had finally got the hang of something that was once a challenge.
7.)  Any personal comments or stories about your experience training at Branford CrossFit?
I do want to share a quick story of my journey through pregnancy and crossfit. I remember first finding out I was pregnant and trying to "modify" on my own until I was ready to tell people. Trying to dodge handstands and bench press was no easy task without a "real" excuse. However, once I told the coaches at Branford Crossfit, everyone was great at giving me just the right modfications to be safe, yet still get a great workout in. I truly believe going to crossfit up until the day I gave birth has helped for a quick recovery. Also, crossfitting while pregnant was very humbling. I wouldn't consider myself overly competitive, but believe it or not, I do like to push myself from time to time. So, modifying movements that I had once mastered and finishing workouts well over a timecap was definitely an "ego check" for me. I found that I needed my mental strength more than ever. I didn't have to stop going to crossfit, but I had to be ok with adapting to whatever stage of life I was at. I was afraid that no one would want to be partners with a pregnant women, but that was obviously not the case at Branford Crossfit. Like I said before, the people are one of my favorite things.

Chris Manciero March Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I wanted to get back in shape. In school I was always playing some type of sport, so being in shape wasn't something I thought about. When I finished school I found myself sitting in front of a computer all day, eating whatever came around and the only shape my body was in, was round. I needed a change. I have a bunch of friends and family that have been doing Crossfit for a while and I was amazed by the results. I told myself, THIS IS FOR ME, so I signed up at BCF when they first opened.

2.) How long have you been doing CrossFit?
4 years (when BCF opened)

3.) Where have you seen most of your improvements in your training?
The most obvious improvements for me is my strength and gymnastic movements. Another improvement has got to be my mental strength. There are times during a WOD where my mind is telling me to quit, but because of the training at BCF and the way the community pushes you, I just know I can get through it.

4.) What are some goals that you have accomplished because of BCF?
The main goal I accomplished because of BCF was getting back in shape. I am in better shape today than I was 20 years ago. Because of the environment and the way the coaches are approachable with questions to improve your fitness, I have been able to set and achieve numerous goals (muscle ups, handstand walks, PR movements) at the gym.

5.) What is your favorite thing about coming to the gym?
Knowing that everyday I am getting better than before. I can come in and do a WOD that I have done numerous times before and I will still learn something new about myself. Oh and I can't leave out the people I see every time I walk in. No matter what time class you come to (5 am is my choice), everybody is in a great mood and is always there to push each other.

6.) What movements were you not able to do in the beginning that you can do now?
Muscle ups, handstand walks and double unders. When I first started, I thought that I would never be able to do these. I may still have the whip marks on my legs from practicing double unders, but now I love seeing them in a WOD.

7.) Any personal comments or stories about your experience training at BCF?
I love how BCF has changed my outlook on fitness. Previously when going to the gym it was the same old Back & Bi's, Chest & Tri's routine. Now everyday is an adventure. I see myself taking time to understand the movements and do them correctly. I especially love the friendly competition that happens during the WODs and how the people are free to share any information they have with each other. I think Crossfit is probably the only sport where athletes would give tips to their competitors to make them better.
Probably the best experience has to be how my kids seem to be interested in staying shape as well. My boys (4 of them, yup 4 boys) are always asking if they can come to the gym with me in the morning.

Phill Leonard February Athlete of the Month
1.)    Why did you start training at Branford CrossFit?
As a programmer, I spent most of my days sitting behind a desk, staring at a computer screen. I had become inactive and overweight. I ended up with some health issues that needed to be addressed, but I could never get a regular gym routine to stick. Then some friends recommended giving CrossFit a try. They said BCF was a great, supportive CrossFit community. I decided to give it a try, and it is one of the best decisions I have made.

2.)    How long have you been doing CrossFit?
I have been doing CF for two years!

3.)    Where have you seen most of your improvements in your training?
I have seen most of my improvements in strength and endurance but, with help from the coaches, all aspects of my training have really improved.

4.)    What are some goals that you have accomplished because of BCF?
Probably the biggest goal that I have accomplished because of BCF was being able to come off cholesterol meds. At my age, it bothered me that I had to take a drug with so many negative side effects. Through diet and exercise, my levels returned to normal, and I no longer need any meds. Throughout my high school years, I always enjoyed running. When I started at BCF, I couldn’t run around my backyard with my daughters without getting winded. Now I can run a 5K. I also love that my family is more interested in fitness since I joined. It’s so important for me to be a role model for my girls so they can grow up understanding the importance of a healthy lifestyle.

5.)    What is your favorite thing about coming to the gym?
I would have to say that my favorite things about coming to the gym are the comradery and the challenge to push yourself a little further than the day before.

6.) What movements were you not able to do in the beginning that you can do now?
In the beginning, I struggled with a lot of the movements. With help from my class and coaches, I have learned correct form (or at least better form) and have been able to accomplish most movements. That dreaded muscle up still eludes me…but in due time!

7.)    Any personal comments or stories about your experience training at BCF?
I remember when I first started onramp and quickly realized how out of shape I was. I could barely get through the workouts! Embarrassed by my lack of strength and stamina, I hesitantly joined the 5am crew. They instantly made me feel like part of a family. They supported me through challenging workouts and encouraged me to try new things. They have been there to celebrate every milestone I have hit and are by far the most accepting and motivating group of people I have ever met. The BCF coaches and community have changed the way I look at working out, and I look forward to the milestones yet to come.

Rebecca Szymialowicz January Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I started at Branford Crossfit because I was looking for a change in my level of fitness. Playing sports my entire life, I was inspired by being on a team. The CF community at branford mimics the mentality, loyalty, and community of being a part of something bigger. NATION!

2.) How long have you been doing CrossFit?
I have been doing CF for two years!

3.) Where have you seen most of your improvements in your training?
My biggest improvement would have to be my gymnastics skills. I never thought I would be walking upside down or hanging on top of a pull-up bar.

4.) What are some goals that you have accomplished because of BCF?
I have become much better at functionality of everyday life because of CrossFit. The deallift and squat are natural and functional movements. I experience these movements at my job every day as a physical therapist. I believe that Crossfit has allowed me to be more functional so that I can help my patients become functional again through my physical therapy session.

5.) What is your favorite thing about coming to the gym?
The ability to better myself everyday. I enjoy pushing my limits. The best feeling is knowing that hard work pays off

6.) What movements were you not able to do in the beginning that you can do now?
A whooooollllleeee lot. But I would say the biggest CF demon I faced was ring and bar MU. Now MU are my one of my favorite movements.

7.) Any personal comments or stories about your experience training at
Branford Crossfit has broken the typical stereotype for crossfit gyms. The great community at BCF has resulted in several friendships for me. People that I will be friends with the rest of my life.

Jordan Bishop December Athlete of the Month
1.) Why did you start training at Branford CrossFit? After persistent injuries playing rugby, I looked into CrossFit. It became a goal of mine to learn the olympic lifts as I transitioned away from rugby, so I thought I would pursue CrossFit as a way to learn the olympic lifts and explore the cross fit training methodology. BCF was recommended to me by a friend of mine who was also a CrossFit coach. From my first class during On Ramp I was hooked.

2.) How long have you been doing CrossFit?
I've been doing CrossFit at BCF for nearly 2 years. I was first exposed to the CrossFit style of training during rugby workouts, but did not have a gym to call my home until BCF.

3.) Where have you seen most of your improvements in your training? Everything, truly. My flexibility and mobility has improved greatly. I still have my weaknesses, namely with running and burpees, but all around I've seen improvements across the board. Overhead movements and pull-ups constantly surprise me, as I thought I'd never be able to do them. My overall strength has improved as well, in particular with squats, deadlifts and bodyweight movements.

4.) What are some goals that you have accomplished because of BCF? I made a list of goals when starting CrossFit. I wanted to be able to train more days than not, to be confident in my preparations for a workout. More solidly, I wanted to compete and become athlete of the month, as I noticed those members were especially welcoming to me when I first began training. As a member of BCF, I've competed a handful of times at BCF and was honored to be named athlete of the month for December.

5.) What is your favorite thing about coming to the gym? The camaraderie. Every member of the gym goes through the same hell that you do working out. I am inspired by the community I see around me.

6.) What movements were you not able to do in the beginning that you can
now? The list is almost embarrassing. It is safe to say I started anew at CrossFit. I've become proficient in pull-ups, sit-ups and pushups. I couldn't dream of performing gymnastic movements such as handstand pushups, but I am able to do them now. The olympic lifts as well, I am still progressing in the snatch and clean, but I am amazed that the coaches have been able to drill the cues for these lifts into my head!

7.) Any personal comments or stories about your experience training at
Branford CrossFit? This is the hardest question, by far. First, I cannot describe how excited, and honored, I was to find out that I was named athlete of the month. Thank you!

I've been lucky enough to have a number of anecdotes from each of the coaches at BCF from On Ramp to regular classes. The community here is what makes this gym superb. The quips around the gym seemed perfectly timed so as to make light of a difficult workout or tough strength series. Nothing beats the hype that classes generate during max out days, and those days that feature a particularly nasty WOD. Everyone is here for their workouts, pursuing their own goals. But we are also here for one another. Nation.

Mike Beckquist November Athlete of the Month
1.Why did you start training at Branford CrossFit?
I began my crossfit life just before Branford Crossfit opened. I decided to check it out on a Saturday, and liked what I saw. I've known most of the coaches since middle school/high school, and have always gotten along very well with them, so I decided why not give BCF a try.
2. How long have you been doing Crossfit?
I believe I began crossfit about 5 years ago.
3. Where have you seen most of your improvement in your training?
The area that I have noticed the most improvement has been my leg strength. Before crossfit, I did the normal "guy" workouts. Bench, curls, tricep extention and some sit-ups. Never had any desire to squat, but now I actually enjoy it. Walking on my hands...
4. What are some of the goals that you have accomplished because of BCF (in or out of the gym)?
I've learned many of the gymnastics skills, and have definitely improved on body weight movements.
5. What is your favorite thing about coming to the gym?
Signing in
6. What movements were you not able to do when beginning that you can now do with no modifications?
Many of them. But I just want to be able to do a @&$* bar muscle up. Double Unders would be a nice addition as well.

Christine Ferrie October Athlete of the Month
1.Why did you start training at Branford CrossFit?
The people...its more or less family to me. Everyone is extremely friendly, kind, they CARE about your success at the gym and your goals your looking aim for! Whether that is to become a competitor, become stronger, work on your vices...they are there to encourage you!
2. How long have you been doing Crossfit?
Six Years
3. Where have you seen most of your improvement in your training?
Most of my improvements have been in my strength, PR's, Endurance and taking the time to focus on technique.
4. What are some of the goals that you have accomplished because of BCF (in or out of the gym)?
Goals: not so much to become stronger, but taking the time to focus on the proper technique of a certain movement.
5. What is your favorite thing about coming to the gym?
The people and the coaches... The coaches take the time, explain thoroughly, modify to each individual who may need that specific tweak in their WOD and are extremely encouraging! The people again, everyone knows everyone, we are all friends whether we come at 5am or 5pm.
6. What movements were you not able to do when beginning that you can now do with no modifications?
Rope Climbs, Hand Stand Push Ups (i have a few more to tackle)
7. Any personal comments or stories about training at Branford Crossfit?
I highly recommend the individual programming. You don't have to be a "competitor" or in your early years to do the programming. I have been doing the programming for several months and it has not only increased my mobility in movements, it has increased my strength, improved my endurance and i have a lot more energy as well.
Coach Craig is amazing at knowing what works for YOU, setting goals that pertain to your needs, and what specific targets you need to work on. Highly recommend trying it....what do you have to lose?! #NATION1.Why did you start training at Branford Crossfit?
The people...its more or less family to me. Everyone is extremely friendly, kind, they CARE about your success at the gym and your goals your looking aim for! Whether that is to become a competitor, become stronger, work on your vices...they are there to encourage you!
2. How long have you been doing Crossfit?
Six Years
3. Where have you seen most of your improvement in your training?
Most of my improvements have been in my strength, PR's, Endurance and taking the time to focus on technique.
4. What are some of the goals that you have accomplished because of BCF (in or out of the gym)?
Goals: not so much to become stronger, but taking the time to focus on the proper technique of a certain movement.
5. What is your favorite thing about coming to the gym?
The people and the coaches... The coaches take the time, explain thoroughly, modify to each individual who may need that specific tweak in their WOD and are extremely encouraging! The people again, everyone knows everyone, we are all friends whether we come at 5am or 5pm.
6. What movements were you not able to do when beginning that you can now do with no modifications?
Rope Climbs, Hand Stand Push Ups (i have a few more to tackle)
7. Any personal comments or stories about training at Branford Crossfit?
I highly recommend the individual programming. You don't have to be a "competitor" or in your early years to do the programming. I have been doing the programming for several months and it has not only increased my mobility in movements, it has increased my strength, improved my endurance and I have a lot more energy as well.
Coach Craig is amazing at knowing what works for YOU, setting goals that pertain to your needs, and what specific targets you need to work on. Highly recommend trying it....what do you have to lose?! #NATION

Shawna Holzer September Athlete of the Month
1.Why did you start training at Branford Crossfit?
I moved back to CT two years ago after living in NYC for 21 years. I was always interested in Crossfit but I was worried I wasn't strong enough to keep up. I checked out several local gyms before finding a home at BCF. I was looking for a community. BCF has a range of skill levels that impressed me. Elite athletes training next to new mothers; Middle school kids increasing their endurance and learning proper technique, each individual was working on their own goals. To see it inspires.
2. How long have you been doing Crossfit?
Almost two years. I joined Crossfit in December 2014 right before Christmas. Billy did a private on-ramp with me because I was so unsure about the lifting piece.
3. Where have you seen most of your improvement in your training?
Most of the improvement is with body weight movements. My Toes to Bar and Chest to Bar are much better than when I started. Thank you Craig for making me drop from the bar every time you saw me do that extra swing in between. I’m able to tackle rope climbs at a faster pace and can now do legless rope climbs.
4. What are some of the goals that you have accomplished because of BCF (in or out of the gym)?
Completing my first marathon is a huge accomplishment. What made it so special is that I never ran alone. Members of Miles of Therapy (my running group) coached, pushed and supported me every step. This group is largely made up of BCF women (Jen, Michelle, Katie, Kristina, Ryann). There is no doubt that BCF gave me the confidence, endurance, strength and mental game to keep running.
I remember competing in an in-house comp shortly after I joined BCF with Christine. I remember the scaled deadlift was 95lbs. It seemed so heavy to me at the time. Two weeks ago I hit a one rep max of 190lb. What drove that increase was Nicole correcting my technique a few weeks earlier and the support of Katie and Michelle gently pushing me.
Jeanne, Novella and I did a Master comp last spring. It was such a great experience. The working together, learning about my strengths and weaknesses as well as knowing if push comes to shove I can use a 14lb Wall Ball!!!!
The most important goal that I’m the most grateful for is ongoing. Crossfit helps me stay focused on living a healthy life style and modeling that for my two children.
5. What is your favorite thing about coming to the gym?
Hands down, the people. I love the workouts and how they make me feel but it’s the people who make BCF so special. I never knew I could have so much fun at 5am.
6. What movements were you not able to do when beginning that you can now do with no modifications?
Kipping pull-ups. It felt like forever before I was able to string them together. It was such a great feeling when I finally was able to do them in a workout.
7. Any personal comments or stories about training at Branford Crossfit?
The programming and coaches are at the top of their game. The workouts fit every skill level and the BCF community is one to be proud of. I’ve made fantastic friends. Thank you for making me better each day body, mind and spirit.

Yulio Araya August Athlete of the Month
1.)Why did you start training at Branford CrossFit?Walter recommended it and after trying it out I realized it was physically challenging in similar ways to my training in the military.
2.)  How long have you been doing CrossFit?
About two and 1/2 years.
3.)  Where have you seen most of your improvements in your training?
My mobility, endurance and just about every aspect of my physical fitness have improved.
4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)?
I am able to RX some of the workouts and have had significant weight loss.
5.) What is your favorite thing about coming to the gym?
The euphoric feeling I get after a workout.
6.) What movements were you not able to do when beginning that you can now do with no modifications?
Most overhead movements i.e; snatches, handstand pushups
7.)  Any personal comments or stories about your experience training at Branford CrossFit?
It never ceases to amaze me how friendly and encouraging the coaches and every single member are. The atmosphere at Branford CrossFit is one of family and community, so much so that I felt comfortable bringing my son whom has also enjoyed the speed camp and football training offered at BCF.

Greg Presutto July Athlete of the Month
Why did you start training at Branford CrossFit?
The Coaching, Community and Competition. I signed up for a month while my prior gym was under renovation and never left.
How long have you been doing CrossFit? 4+ Years
Where have you seen most of your improvements in your training?
Across the board, especially since starting Competitor’s program about 4 months ago.
What are some goals that you have accomplished because of BCF?
Hitting a 300+ clean was a big goal of mine, finally got it last month.
What is your favorite thing about coming to the gym?
Everything. Coaches, Competitor Programming, Friends and Competing.
What movements were you not able to do in the beginning that you can now?
There wasn’t necessarily a movement I couldn’t do before joining but the quality in which I do them has increased substantially along with the ability to do them under fatigue.
Any personal comments or stories about your experience training at Branford CrossFit?
I am truly fortunate to have found BCF, this is basically my second home. The combination of great coaching, people and competition make it unmatched. I recently moved to West Hartford but leaving never crossed my mind.

Lauren Fiedler June Athlete of the month
1.) Why did you start training at Branford CrossFit? I heard BCF had great coaches and tough programming, I wanted to take it to the next level and learn how to kick my husbands ass in a workout...
2.)  How long have you been doing CrossFit?
A little over three years
3.)  Where have you seen most of your improvements in your training? My Olympic lifting technique has improved a lot... I've gotten stronger especially in my squat and improved a lot with my gymnastics

4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)? My confidence has improved and I have gotten a lot better at learning how to fail and being okay with it.... Learning that failing at a movement only motivates u to want to get better and is necessary to improve..  I also ran the Branford road race with my husband which allowed me to get out of my comfort zone... One of my biggest goals was getting a bar MU and I accomplished that over the last few weeks
5.) What is your favorite thing about coming to the gym? The coaches are all well rounded and bring their own uniqueness  to the gym ... Everyday I train I'm learning a lot about  myself and how to approach things.. I luv the programming it's challenging both mentally and physically.. I have also formed a lot of great friendships and I enjoy all that BCF has to offer..
6.) What movements were you not able to do when beginning that you can now do with no modifications? you name it... Ring MU, HSPU without a mat.. Bar MU legless RC strict MU and a lot of improvements with my lifts especially squatting and snatching .. This isn't a movement but I've also learned how to workout with others more effectively in partner wods, and communicating more, having a plan and working off strengths and weakeness...
7.)  Any personal comments or stories about your experience training at Branford CrossFit? Training at BCF has helped me to become more confident in myself and the things I can accomplish... All of the coaches have been a part of my journey there and I appreciate all of the encouragement and positive energy the coaches and the community brings... I not only feel stronger physically but mentally as well...  Sometimes I think we take for granted training with and having a games athlete as a coach and leader of the gym and to me it provides such motivation and drive to do the best I can and stay focused... Never quit... NATION..

Janice Hooton-Racine May Athlete of the Month
1.) Why did you start training at Branford CrossFit?
When I found out that Craig and Jim where opening up Branford CrossFit there was no doubt in my mind I would join. Craig is such an amazing athlete and Jim with his business knowledge, they bring such amazing talent and energy to this Box.

2.)  How long have you been doing CrossFit?
I started 6 years ago right after my shoulder surgery. I wanted to regain strength in my right shoulder and a friend suggested I should try CrossFit. She knew I would love it and she was right.

3.)  Where have you seen most of your improvements in your training?
I would say my strength is the most improved area. I have always considered myself a strong person, but with the coaching and programing in the past three years I have grown much stronger.

4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)?
My main goals when I started CrossFit were to improve my strength and endurance for hiking and climbing ice and rock. I have seen huge improvements in both my strength and endurance not only in my hiking and climbing but also in running and biking.

5.) What is your favorite thing about coming to the gym?
My favorite things about coming to the gym are, all the other people who come to work out, the coaches, the feeling of family, and of course the Olympic lifting.

6.) What movements were you not able to do when beginning that you can now do with no modifications?
I was unable to climb up a rope until I started at Branford CrossFit, kind of funny when one thinks about all the ice and rock climbing I do with my husband. The other moment I am very close to doing is an unassisted strict pullup, for me this will be huge as, I thought I would never be able to do a pull up.

7.)  Any personal comments or stories about your experience training at Branford CrossFit?
As I look back at where my fitness level was when I first started at BCF and where it is now, I say “Thank you” to all of the coaches who have encouraged and pushed me.

Rolando Naughty April Athlete of the Month
1.) Why did you start training at Branford CrossFit?
I started training at Branford because of a Personal Training internship through Branford Hall. I wasnt planning on doing Crossfit for more than 6 months but I ended up getting hooked on it.
2.)  How long have you been doing CrossFit?
I have been doing Crossfit for 2 years.
3.)  Where have you seen most of your improvements in your training?
I have seen the most improvement in my physical appearance; Ive gotten stronger and I have a lot more endurance.
4.)  What are some goals that you have accomplished because of BCF (in or out of the gym)?
I have become more open with people, more willing to have fun, and make connections with people. BCF encourages me to be better, push myself in and out of the gym.
5.) What is your favorite thing about coming to the gym?
The people at BCF were once strangers but have become my friends and now even my family. I like that the community is supportive and everyone pushes each other to reach their goals and beyond.
6.) What movements were you not able to do when beginning that you can now do with no modifications?
I couldnt snatch, clean & jerk, muscle ups: ring and bar, and hand stand walks but now I can do all of them without modifications.
7.)  Any personal comments or stories about your experience training at Branford CrossFit?
From the moment I started training at BCF everyone has treated me like family. Ive competed with other BCF Athletes in group competitions, made various professional connections that resulted in employment opportunities, and have met a lot of different people. BCF has been an important part of my life for the last 2 years, even when I didnt have a vehicle I would take the bus from New Haven to Branford to make sure I still trained every day, snow, rain or shine. In Jamaica I was always an active kid by running track and playing soccer but I didnt take training seriously. However, when I came to America and found Branford Crossfit I got a 2nd chance to be a focused athlete. Now Im hungry for more.

Aleyah Bosworth March Athlete of the Month!!!

1.) Why did you start doing CrossFit?
- My dad was apart of crossfit for a while and I was very interested in his healthy life style. He encouraged me to try it to help me improve my performance in the sports I played.

2.)  How long have you been doing CrossFit?
- I have been doing crossfit on and off for past two years between my sport schedules.

3.)  Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
- I have seen improvement in my strength, cardio and endurance. I have noticed I take less breaks during workout and my WOD times are slowly improving.

4.)  What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
- Goals of mine I have accomplished are competing in the opens, kipping pull-ups, stringing together double unders and toes to bar in a workout. I still want to accomplish muscle ups and hand stand pushups.

5.)  What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modifications?
- At first I struggled with all lifts, the coaches really stressed that form and technique were more important than the amount of weight used. Since then my form and weight in all my lifts have improved greatly.

6.)  Any personal comments or stories about your experience training at Branford CrossFit?
- The entire BCF community have been extremely supportive and friendly. I really loved seeing everyone compete and support one another in the opens this year. I have made many new friends throughout this experience and I am so glad this is apart of my lifestyle.

Bob Schroeder February Athlete of the Month!!

1. I started doing CrossFit when I recognized that , after a lifetime of participation in athletics, I was becoming more and more a professional coach potato. I always had been physically active ; varsity sports in college was followed by 40 years of coaching in prep schools with 40 years of running road races and marathons , but time and old injuries caught up to me and I found myself getting more and more sedentary and I did not like it. Time for a change and Branford CrossFit offered the change that I was seeking - a physically demanding , competitive and supportive program .

2. I joined CrossFit when BCF first opened.

3. When I first joined BCF , I would routinely complain to my wife, Linae, that the trash can was too heavy to drag to the curb.
Seriously, I would say that I am significantly stronger, particularly my upper body, and my endurance has improved and I am able to complete WODs with respectable times and numbers. I am always shooting for that next PR.

4. My goal now is an obvious one : I want to get myself back into the gym after this layoff and whip myself back into shape . I want to demonstrate that neither cancer or age are roadblocks to a healthy life and I once again intend to be the most fit 70 year- old in the gym ! In fact, in the years ahead,I intend to petition CrossFit to create an 80 year - old Division for the Open . Let's face it, at some point Craig and I are going to be competing in the same 60plus Division if new divisions are not created ,and it would not be very fair to him to have to compete against us older guys!

5. When I first started, everything had to be modified. I would say that I am down at least 50 percent of modification.
The gymnastic movements are still a struggle, however.

6. BCF has changed me for the better. I am more fit, more energetic ,and importantly, it has given me a whole new set of friends who share my passion for CrossFit. It truly feels like family , even if I am the old guy. And that is a tribute to everyone else.

Christine Cole January Athlete of the Month
1.) Why did you start doing crossfit?
Amy mentioned it to me one day and how much she loved it. So that night I signed up, and each day since then I have realized it was one of the best decisions I have made in my life.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
I started at BCF and have been a member for over two years.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
My strength and endurance have improved the most. The coaches at BCF really take the time to teach the proper skills when lifting. I am extremely lucky that they have a tremendous amount of patience when coaching and are always encouraging me to do my best. The support has really helped push me during each work out and I feel I wouldn’t be where I am today if it weren’t for them.

4.) What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
My biggest goal was being able to do a pull-up. I will never forget my first day at crossfit when Billy asked me to try a pull-up on the bar. I am almost positive my elbows didn’t even have the slightest bend to them. I realized at that moment that I had a lot of work to do to master it. As time went on I watched my friends move from different colored bands, to kipping, to strict pull-ups in no time. However, I could tell my progression to having no modifications was much slower than the average athlete. Thanks to my friends staying after class with me and to the coaches’ encouragement, four months later I finally got my first kipping pull up. Today I can even do a few strict pull-ups! It is a skill I am still working on but have seen a huge improvement since I joined BCF.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
All of my lifts have greatly improved since I joined BCF. When I first started I was very attached to the 15 lb. bar when lifting. I have since advanced into being able to use the heavier bars now and am still slowly progressing with increasing the weight for all of my lifts.

6.) How has BCF motivated you outside of the gym? (Ex: doing competitions, running more, eating healthier..)
One of my goals in life is to always try my best and seize every opportunity I encounter. The friends I have made at BCF are always motivating me to try new activities. I completed my first scaled competition this past fall and had an amazing experience. Most recently, I competed in my first RX competition and would have never chose to do it if it weren’t for Nicole and Kristina. It was a great feeling to PR my clean and jerk during the competition, but for me what meant more was having the support from the members and coaches from BCF. The community at BCF is absolutely amazing and I feel so lucky to be a part of it.

7.) Any personal comments or stories about your experience training at Branford Crossfit?
It feels great to walk into a gym surrounded by such extraordinary athletes. The community at BCF is so welcoming and supportive. Thank you Craig for taking the time to create great workouts and for always encouraging me to try my best. There is so much more to crossfit than weightlifting, and the community at BCF offers that. I am so grateful that the friends I have made have become family and am looking forwards to sharing so many more PRs, laughs, and competitions with them.

John Masci December Athlete of the Month

1.)  Why did you start doing crossfit?
I started doing crossfit after several friends of mine began going and told me how much they enjoyed it. and after hearing about the improvements people have made I figured I would give it a shot. It was important to me to improve my physical condition because since a young age I knew I wanted to become a firefighter, the only thing standing in my way was the physical ability test. After many attempts I was finally able to pass the test this past spring with the help from friends and coaches at Crossfit and fulfill my goal of being hired on a department.

2.)  How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

I have been a member of crossfit for about 2 years and started at Branford crossfit after asking around and after hearing several opinions about Branford and other gyms around I decided to start here.

3.)  Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/

I lost 30 lbs over this past summer while attending the fire academy in training for my new job. After finishing the academy I was excited to get back into crossfit and continue improving myself. Since returning I have noticed that my endurance and cardio are much better and improving every week along with my strength in my lifts. Also, I feel as if I perform all the movements much better now and even did my first kipping pull up and toes to bar the other day. I can't string them together quite yet but that's just one more goal for me to get to and I'm happy because with just the achievement and knowledge that I can do it for now seeing as I couldn't get anywhere near doing them before.

4.)  What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

Well my biggest goal was passing CPAT which is the physical agility test used by fire departments for possible candidates. With the help of the coaches at Branford crossfit I was able to pass that this spring which allowed me to get hired as a fire fighter. My next goal is to lose another 20 lbs on top of the 30 lbs I have lost recently.

5.)  What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

I feel that all of my lifts have improved lately, an that I'm doing the lifts more fluidly and making sure to keep the weight in line with my body and not hunch over during lifts with my squats.

6.)  How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
By going to BC I now enjoy going to the gym where as inside to dread going. I look forward to going an pushing myself and seeing improvements in myself and try my best to go as much as I possibly can.

7.)  Any personal comments or stories about your experience training at Branford Crossfit?
First I'm just surprised at being selected for the athlete of the month because I never bought my name and athlete would be in the same sentence haha. I just want to thank the coaches of BC for choosing me for athlete of he month and without their help I wouldn't be where I am today in the job I was dreaming of doing.

Alex Tomasello November Athlete of the Month

1.) A few of my buddies did CrossFit through out the years, they told me over and over again to try it and that I'd like it but I refused to, I just wanted to have big arms. Finally I caved, I went in on a Sunday morning and did a 10-1/1-10 bench/power clean work out with my friend who was a member at the time. It was probably the most difficult work out I had done at that point. I joined the gym that following Wednesday.

2.) I've been doing CrossFit for a year now.

3.) Truthfully I've seen improvements in every aspect for my training. When I first started CrossFit people who I thought I was more athletic or in better shape than we're kicking my ass in work outs, it drove me crazy and was very humbling. I just stuck with the programming the coaches gave me which I owe all credit to because of the balance in all the different areas of CrossFit (Olympic lifting/Endurance/Gymnastics, etc.)

4.) Besides being in the best possible shape and health I can be, my personal goal in CrossFit is to compete at the highest level of fitness. I've hit countless goals so far in training but I'm no where near where I want to be and that's what makes training so much fun, putting in work and seeing results. Also I just want to beat Craig in a work out, I had him that time in the 10-1 front squat/bar facing burpee work out.

5.) Every lift of mine has come a very long way. My technique on all my Olympic lifts was horrific to say the least. I had zero wrist mobility, when I squatted I would come up off my heels and I honestly thought snatch was just a funny word, I had no idea it was a lift.

6.) BCF has motivated me to be better and to work harder in every aspect of my life. I'd also say BCF has humbled me significantly and has shown me that there's only one way to get what you want and that's through hard work, anyone can do anything it's just a matter of putting the work in and not giving up no matter what.

7.) I just wanted to say a special thanks to the entire Branford CrossFit community, just being around everybody working so hard has motivated me and pushed me further than I ever thought I could go. A big special thanks to Christian Carfora for being the man and always pushing me. Thanks to Coach Jeremy for always inviting me to train and sharing his programming with me. Thanks to Craig and Billy for always kicking my ass in work outs. Thanks for Jim LaPia for always informing me on discounts and bargains at your local stores and airports and also for being great with me for the amount of time I spend at the gym and how much chalk I've spilt on the ground over the past year. Thanks to Matt White and Matt Greco for making me try CrossFit and thanks to whoever it was that decided to give me this honor, you're the reason why my parents are buying me take out tonight. Nation.

Amy Casey October Athlete of the Month
Why did you start doing crossfit?
1) I started doing CrossFit because I was getting bored of my regular gym routine. When we moved to Branford, I had to find a new gym and was looking for something that would give me new motivation. I had tried out CrossFit at CF Milford and knew that I liked the intensity and competitive nature of this type of fitness.

How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
2) I have been doing CrossFit for 2 years at Branford CrossFit. Rich had started at BCF and then I met my lovely wedding DJ who happened to also be a BCF coach. Between the two of them, they convinced me I had to try BCF... and here I am - and never leaving!

Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
3) I have seen the most improvements in my strength and endurance. Before BCF, I would just lift lighter weights, do my multiple reps, etc, etc. Blah. So boring. If you told me back then that I would be able to deadlift over 200 pounds, I would have said you were crazy. My endurance has also improved significantly. I used to tire easily after intense workouts. Now, I don't nearly get as winded as I used to (most of the time) and that's totally a credit to Craig's programming.

What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
4) I remember my first goal of CrossFit was a rope climb. I'll never forget one day, we were practicing them and Christine got all the way up there. I was like - Ok. That's it. I have to get one, too. And next thing you know, up I went. The same thing happened with pull-ups. I had worked with Craig after class one day and got my first pull-up that afternoon. I'll always remember those were my two main goals when I started and I was able to accomplish them because of the people that motivate me day in and day out.
Free-standing handstands and handstand push-ups are my current goal. I have graduated from using 2 AbMats to 1 while practicing HSPUs, but really want to be able to master the full movement. My handstands currently look crazy, but I'm practicing and will one day hope to hold them without a backboard.

What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
5) Before BCF, I had never done any of the Olympic moves, so those are all things I can do now. I used bands for pull-ups when I started, but now don't need to modify them at all.

How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
6) BCF has motivated me to push myself to do things that I never thought I could do! I did an in-house competition with Jagbir last year and had a blast. This September, the Teachers and Brofessors team did the Fall Brawl competition at North Haven CF. I also ran my first half marathon 2 weeks ago - something I never thought I could do! I accredit all these accomplishments to BCF!

Any personal comments or stories about your experience training at Branford Crossfit?
7) My whole life, I had always been involved in team sports. I played HS Soccer, was on a Division 1 Sailing team in college, and played in adult soccer leagues after college. When I broke my collarbone for the 4th time a couple years ago and my doctor told me that contact sports were out for me. After that news, I never thought I'd be able to share in the excitement, the community, and the spirit of being a part of a team. BCF has changed that. The people here at BCF motivate me everyday to work a little harder. I love watching everyone meet their own personal goals and enjoy celebrating their successes with them. I'm so grateful for the friends I've made at here BCF and enjoy being a part of such an incredible community!

Rich Casey September Athlete of the Month

Why did you start doing crossfit?
1.) I started doing CrossFit because I wanted to do something more challenging than the typical cardio/weight lifting done at regular gyms. After I tried CrossFit, I realized that I could never push myself that hard at a gym on my own. I wanted that extra motivation to improve my fitness.

How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
2.) I first learned about CrossFit style workouts in 2011 when I was overseas. I was drawn to the functionality of the workouts and with limited space and equipment, it seemed like the way to go. I only learned very basic movements but I enjoyed it from the start. I joined Branford CrossFit in 2013 when my wife, Amy, and I moved to the area for work. After a month, I was able to convince her to try it and we have enjoyed it ever since.

Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
3.) I feel like I have gotten stronger in Olympic lifts since I started but also in my overall endurance. I’m still working on my mobility and slowly working at the more gymnastic-style movements.

What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
4.) My main goal is to stay healthy and try to build some strength and speed. I look at CrossFit as more of a long-term hobby that I hope to maintain for years to come so I try not to overdo anything. I think I am achieving my goal with each workout finished or new skill learned.

What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
5.) When I started I could not do muscle-ups, bar muscle-ups ,handstand pushups, or handstand walks. I can do each of these now, although not very well. I keep working at them and hopefully I will continue to improve.

How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
6.) I competed for the first time in September and had a blast. Being a member at BCF makes pushing yourself fun and being part of a team just makes it that much better. I do think I am more conscious about what I eat although sometimes you just have to have a glazed stick from Dunkin.

Any personal comments or stories about your experience training at Branford Crossfit?
7.) When I joined BCF, I had no idea how many great people I would meet. I was surprised at how friendly and helpful the other members were and how easy it is to get along with everyone. I feel like I’ve made great friends and I look forward not only to the workouts but to hanging out with great people. I’ve also been impressed with the coaches and how good they are at what they do. They are experts in their field and yet they remain humble and are easy to talk to. I’ve had a blast a BCF and I’m looking forward to many more years of fun!

Ryann MacDonald August Athlete of the Month

1.)  Why did you start doing crossfit?
I was going to Inshape for a few years and really enjoyed group fitness but I felt like I hit a plateau. I loved this class there called group power because it was a little bit of everything to target the whole body and we used a barbell for squatting and chest presses. I wanted to do more lifting. So I decided to try Crossfit and loved it immediately. Here I am two and a half years later.

2.)  How long have you been doing crossfit?
I started crossfit in February of 2013 at Guilford crossfit. I learned a lot and met some awesome people! During that time BCF opened and I heard a lot of wonderful things about it and it was much closer to my house so I made the switch there in the spring of 2014.

3.)  Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
The programming at Branford crossfit has helped me to improve in all areas. My form has become more precise. I would say my strength has improved the most. I am able to lift heavier while still maintaining form. My endurance has definitely improved from all those long WOD's too!

4.)  What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
There are so many goals I have and so many movements I want to be better at! One of my goals at crossfit is to improve on my gymnastic work. I would like to be able to get more than 5 or 6 steps on a handstand walk. I would also like to improve on my double unders. Anyone who knows me, knows they are a challenge every time I work on them, but I have come a long way! During this year's opens, I got my first ring muscle up. It was such an amazing feeling to accomplish that goal. My personal goal is to just do my best all the time!

5.)  What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
When I started crossfit I couldn't lift or do any movements other than a push up or a sit up! I could barely remember the names of the different movements and lifts. I'm able to do most lifts now and still working on a few other movements such as handstand walks and bar muscle ups. Even though I got my first ring muscle up 6 months ago, I just recently started incorporating them into the WOD's. I modify the number of reps to a number that I'm comfortable with. There is always room to grow and improve at crossfit!

6.)  How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
BCF has definitely motivated me to live a healthier life style in general. I try to eat healthy pretty often. I feel better while working out when I have eaten healthy, which helps me to feel better about myself in general. Crossfit has also encouraged me to challenge myself in way I would not have on my own. A year ago I started running distance. I met some wonderful women through BCF who motivated me to reach my goal of completing a half marathon. I ran my first half last November and then we all ran one together in Branford this past spring. I have also completed 2 tough mudders. The one I recently did was a team composed of all BCF members! We did awesome and had a great time! I don't think I would have had the belief in myself to do either of those events without crossfit!

7.)  Any personal comments or stories about your experience training at Branford Crossfit?
I just want to say that I am truly honored to be chosen as the athlete of the month amongst so many strong and wonderful people. I have so much love and respect for the BCF coaches and members! Our gym is full of athletes who are always improving and go above and beyond for other members. I'm so glad I joined BCF for so many reasons! Its just a warm and supportive community! I have made so many great friends! Going to crossfit makes the day that much better! Craig's programming is strong and helps us to grow stronger everyday, not just physically but mentally. The support from the coaches is endless. Craig, Billy, Jeremy, and Johnny O; thank you for always pushing me to work a little harder, move a little faster, or put a little more weight on my bar. I have learned so much from our coaches and members and they continue to inspire me to be better every time I walk through those doors!

Thank you again from the bottom of my heart :)

Jeff O'Connor July Athlete of the Month
1.)  Why did you start doing crossfit?
-I was going to a regular gym with the treadmills and machines prior to crossfit. While it did help me lose weight I found that there was only so much I could do and I plateaued. I wanted more out of my gym experience and my girlfriend recommended we try crossfit. I really enjoyed the structure of the classes and different types of workouts I've never done before. It turned out that it was exactly what I was looking for.

2.)  How long have you been doing crossfit?
If started before BC, where did you crossfit before joining BC?
-Approximately 3 years. My girlfriend and I started going to another crossfit gym in town and just didn't feel right. We attended that gym for approximately 6 months and decided it wasn't for us. We went back to the regular gym and when we heard about the opening of Branford crossfit we signed up and have been coming here since the day it opened.

3.)  Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
-I have seen improvements in every category. I started crossfit weighing almost 250lbs and I'm now down 70lbs. When I first started I couldn't run a mile without stopping and just last year I ran the Branford road race in 41 minutes. I never thought in a million years I would be able to squat, climb a rope, do double unders, pull-ups or muscle ups and thanks to crossfit I can now do all of those things.

4.)  What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
-I have accomplished every goal I have set out to do since joining BCF. I'm healthier, in better shape, doing movements I never though I would be able to do and lifting heavier weights than I ever thought I would be able to. Outside of being healthier and living a better lifestyle everything else I accomplish is a bonus.

5.)  What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
-Pretty much everything. I wasn't able to do anything without modification when I first started. I was using 2 green bands for pull ups when I first started and now I can do strict and kipping pull ups no problem. Up until a month ago I was still convinced I'd never be able to do a muscle up and then I got my first one and have been practicing and getting better since. I'm very excited to see what I'll be able to do in a year that I don't think is possible now.

6.)  How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
-It has definitely motivated me to eat much better than I ever have. I realized you can train as much as you want in the gym but with a bad diet you won't see any results. Once I switched my diet approximately a year ago I really started seeing the results in the gym and that motivated me to keep going.

7.)  Any personal comments or stories about your experience training at Branford Crossfit?
-All the athletes and coaches at BCF are fantastic. I feel welcome and part of the group whenever I enter the gym regardless of who is there or what class time it is. I have made some good friends here and have convinced a number of my other friends to join the gym as well. It's a pleasure to workout with everyone on a daily basis and thank you for the honor of being named athlete of the month!

Jenny Mathews June Athlete of the Month

1.) Why did you start doing crossfit?
Prior to doing crossfit I practiced Muay Thai kickboxing for many years. After becoming a mother, I returned to the MMA school and realized that I no longer wished to be repeatedly punched and kicked on a nightly basis any longer. I found myself very out of shape and unhappy and knew I needed to do something. It was at that time that my sister in law was starting an on ramp at a local box and asked me to join her. I was immediately hooked and have been doing crossfit consistently ever since.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
I started crossfit three years ago at a local box in guilford. Although my experience there was very positive, I reached a point where I knew I needed a change. I even returned to the MMA school thinking that was what I was missing, but I was wrong. It was then that I was introduced to Craig and the BCF family and I've been Nation ever since.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
My biggest improvements have definitely been in my endurance. I can remember a time when I'd be sucking wind running a quarter mile, now I find myself joining fellow members after a WOD for a quick 800m. I have also improved in strength with all lifts over the last three years, especially front and back squats.

4.) What are your personal goals that you look to accomplish because of crossfit? Have you accomplished any of them?
Some of my personal goals include improving my gymnastics movements as that is where I struggle the most. Muscle ups, hand stands and hand stand walks have definitely been the most challenging, although I recently got my first ring muscle up and it felt GREAT! Another one of my goals is to RX Mark 35 and complete it in the time cap. I know it'll take time to get to that 135 lb bench, but I'll get there.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
Although I had some experience with Olympic lifting during high school and college athletics, I had never even heard of a snatch or an overhead squat before starting crossfit. I can remember the fear and apprehensiveness in the beginning- now they're two of my favorite moves.

6.) How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
BCF has motivated me outside of the gym in many ways, but the most important way has been how it has allowed me to live the example for my young daughter. My goal in life is to be the best mom I can be and to lead by example. I want her to see what a strong healthy body looks like and how to achieve it. Doing crossfit has given me the confidence to feel good in my own skin, which for me translates to a happy mommy and wife. For that I'm forever grateful.

7.) Any personal comments or stories about your experience training at Branford Crossfit?
I am grateful beyond words for the incredible honor of Athlete of the Month. It means the world to me to be acknowledged by a group of peers with whom I respect and admire so much. I am proud to be a part if the BCF family and would like to thank the coaches for truly caring about the progress of each and every one of us. It is the superior coaching staff that sets BCF apart from the rest. I want to thank coach Craig for his dedication to all of us, I'm inspired by his performance and success but more importantly by his modesty and grace. Also thank you to coaches Bill and Jeremy for being awesome coaches and friends, and for putting up with my antics. And to my fellow members, we are part of something very special and it's truly a joy to see every one of your smiling faces when I walk through those doors. Each of you have inspired me to be a better athlete, teammate, and friend and I'm eternally grateful for all if you.
Nation!

Brian Pluck May Athlete of the Month
1.) Why did you start doing crossfit?
I wanted a change in my regular workout routine and heard so much about CF that I thought I would give it a shot.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
2 years.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
Without a doubt my strength and endurance.

4.) What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
My main goal is to become much more flexible with my upper body to someday do an overhead squat. I don’t know if it will ever happen b/c of a bad shoulder but I will keep trying. I never thought my shoulder could handle a muscle up and I was able to get my first one last week so there is always hope!

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
I never did any of these kinds of lifts coming into CF b/c it was mostly the normal stuff you did at the gym. The Olympic lifting was all new to me so I am still learning the right technique on many of them but I think I am getting better. All of the overhead stuff is tough for me but I can do cleans, power cleans and power snatches somewhat pretty well.

6.) How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
CF has gotten me more motivated to get in shape than I ever have. I work out 2x a day and have eaten great and felt so much better than I ever have. I got my wife, brother and many of my friends started on it and they too say the same thing about how much better they feel about themselves.

7.) Any personal comments or stories about your experience training at Branford Crossfit?
BCF is by far the best gym I have ever been to and its b/c of Craig and his staff. The level of expertise they exemplify is outstanding and has made my time here an incredible one. The first thing I tell people that are on the fence about joining is the staff and how they will help you for as long as you need it. It’s been 2 years since starting and they still help me like it’s my first week. I have been looking for this type of intensity ever since my college football days ended. The workouts are just that and the team atmosphere is the closest thing I have had since those days which I will always remember before the actual game itself. Thanks to all of the BCF community and your help and inspiration to many of us!! “NEVER GIVE UP” and always “BELIEVE”!

John Albinger April Athlete of the Month
1.)   Why did you start doing CrossFit?
I started crossfit in the hopes of increasing my level of endurance and physical strength, two things that are important to me due to my being a college football official. Crossfit came highly recommended not only from Coach Craig but also by Coach Aj Alessi and Coach Bill Alessi. I was sold!

2.)   How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
I started doing crossfit with Coach Craig even before Branford Crossfit opened. I still remember the first few workouts and how tough they were , but most importantly how fun they were at the same time.

3.)   Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
After almost two years of doing crossfit I have noticed a definite increase in my strength, agility as well as in the level of my endurance. One particular area I am most pleased with is with the increased level of strength in my legs. Another area that I have noticed in a loss in weight. Over the years I have tried various diets to lose weight with no appreciable level of success. Crossfit has enabled me to lose weight something that at one point in my life i thought was impossible.

4.)   What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
I am looking to continue to lose weight and gain muscle mass. Another goal that I have is to become more proficient in the gymnastic movements that crossfit requires. Handstand push ups, hand stand walks and the famous muscle up are all on my list of eventually goals I want to accomplish.

5.)   What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
Before crossfit I could not even think of doing an overhead snatch. After a few months I can now do them with no modifications.

6.)   How has BCF motivated you outside of the gym? (Ex: doing competitiongs, running more, eating healthier..)
When I first started crossfit I never even thought of entering a competition. After several years of going to Branford Crossfit and by actually judging and working at several of the in house competitions, my level of confidence and knowledge of Crossfit has increased. The Branford Crossfit experience has allowed me to gain the confidence for me to believe that one day I will enter a competition and compete.

7.)   Any personal comments or stories about your experience training at Branford Crossfit?
I just want to thank Coach Craig and Coach Jim for a wonderful learning and life altering experience. Also I would like to thank all of the Coaches especially Coach AJ , Coach Bill, Coach Jeremy , Coach Johnny O and Coach Tracy for helping all of the members of the Branford Crossfit community and for challenging us on a day to day basis to increase our level of achievement. I am forever in your debt!

RJ Affie March Athlete of the Month
Athlete of the Month Questions

1.) Why did you start doing CrossFit?

My journey started during a golf tournament for childrens cancer research, I won a raffle prize of one free month of Crossfit. I thought that I would only do one month and then return to “globo” gym with more knowledge of proper lifting techniques. Crossfit is considered to be expensive so I figured learn what I can in that one month and train myself. One month turned into two, three and so on. I found that my strength had increased as well as my endurance. The gains I experienced was especially important as I still play ice hockey and every one on my team is 10 to 15 years younger than I am, so I said to myself “I can not only keep up with these college players; but, now I can dominate.” I stopped going to a regular gym and increased the amount of days at Crossfit.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

This past February has been two years. I started Crossfit at North Haven Crossfit. I won a free month of Crossfit, plus I knew Kurt from playing hockey.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

There have been so many improvements since I started. Strength in my legs is the biggest area of improvement especially since I am the guy who never had a leg day at a regular gym, it was always scheduled for Friday; but, Somehow I always found a reason to skip Friday's at the gym. I started Crossfit barely able to squat 155lbs now I can squat over 300lbs. That is a 100% increase in strength, not to mention that I lost 30lbs. I have always had a good engine when it comes to endurance probably because I would always just push myself through the pain. Crossfit has helped me push further because the onset of endurance fatigue happens much later in workouts and during other sports. I tell Stephanie that I do Crossfit for our daughter Sophie, I tell her that I need to stay as fit for her so I can teach her good values: stay active, take care of yourself, and to eat right. More importantly it is probably a good thing to way bigger and stronger than any potential boyfriends she may attempt to bring home to meet her dad, fear factor.

4.) What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

Weight loss and toning up have been my goal since I was 15 years old. I have never been extremely over weight, but never thin. I recall in high school during a hockey game I was hit from behind into the boards and broke my collar bone. The doctor had asked me how it was that I played hockey being as fat as I was. I love a challenge and instead of sitting in my room crying about what the doctor said it motivated me to prove the doctor that I was not fat and I was good at hockey. I played college hockey so that MD was wrong. Since Crossfit I have lost weight and not only kept it off but increased muscle mass. I am in the never ending pursuit of getting more toned, I am very happy with the progress that I have made so far. Best thing about Crossfit is all the amazing people who help push me to my goals. My ultimate goal is to complete Mark 35 and earn the yellow wod up shirt!

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

Muscle ups and double unders are my two favorite moves that I have learned to complete at Crossfit. I am sad that I will most likely never perform an overhead squat or squat snatch due to the lack of flexibility. I am filled with jealous rage when I watch every do those two moves because they just look so damn cool.

6.) How has BCF motivated you outside of the gym? (Ex: doing competition’s, running more, eating healthier..)

I definitely eat better everyday because I want to maximize gains at the gym. I have done a couple of competitions and they have been a great experience. My energy level is higher than it has been in a long time. Overall I just find that I am more active and feel better.

7.) Any personal comments or stories about your experience training at Branford Crossfit?

BCF has been an amazing experience, the very best coaches the most amazing members, and the best community one can ever experience. I attend several different classes and every person in those classes are great, so many friends I now consider family. I would like to especially thank my 5 AM teammates. There is a special pride I feel to be crushing a wod while everyone sleeps, to post a score for every class to see. It may not be a great score but it Is there. 5AM teammates have motivated me on those days where I really don't have it in me to workout. I recommend everyone try one class at that time, it is all business and every one pushes you to be better. Moving out of state will be tough because I am going to miss my BCF family. Every time I come home from Alabama I will be sure to stop in for a wod or two so I can be part of the best community anyone could ever be a part of. We have the most amazing community ever, thank you for everything.

Nicole Harry February Athlete of the Month
1.) Why did you start doing CrossFit?

I started crossfit on the recommendation of multiple friends, though I became hooked at one early morning “bring a friend Wednesday” class. I was a runner, but had always been interested in lifting, so when I found a sport that integrated the two, along with so many other skills, I knew I had to be a part of it.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

I began in August, 2014, at Branford Crossfit.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

I have seen the most improvement in my strength and lifts, definitely. I began with a 60 lb deadlift and 35 lb overhead squat, and just broke 200lb and 100lb on both, respectively. I do also surprise myself some days, though, when I realize that something that used to leave me out of breath 6 months ago, I can now do with ease.

4.) What are your personal goals that you look to accomplish because of crossfit? Have you accomplished any of them?

Just having put 15.2 in the books, my biggest goal at the moment is to get unbanded pull-ups! I’d also like to get all of my lifts comfortably over the 100lb benchmark. Outside of the box, I hope that crossfit will help me reach my goal of making the crew team when I go to college next year.

5.) What lifts, if any, were you not able to do when beginning crossfit that you can now do with no modifications?

The snatch has always been a struggle, but I’m becoming much stronger in that, and am now learning that, with practice, I can love the lift. Also, though not a lift, my first PT session involving the rope climb was…. interesting, to say the least. So, to be able to scale the rope unassisted was a really big accomplishment for me.

6.) Any personal comments or stories about your experience training at Branford Crossfit?

One of the things about Branford Crossfit that I have always loved and appreciated is the sense of community. Besides the constant support from coaches and members alike during classes, this became very apparent to me when I volunteered at the WODUP fall competition. I had only been crossfitting for a few months and there were very few familiar faces, but everyone came together as an efficient, effective, team, and I left that afternoon with new friends, and a feeling of true commitment to community, a community that I am lucky to be a part of.

Jake Cudgma January Athlete of the Month
1.) Why did you start doing CrossFit?
My brother John was doing it for a while, and I went with him to the winter throw down to see what the hype was all about. After that it’s history.

2.) How long have you been doing CrossFit? If started before BC, where did you crossfit before joining BC?
A year

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
Strength, endurance and athleticism no doubt. I played sports in high school and thought I was in good shape. The training in crossfit and in this gym has definitely changed the way I see fitness.

4.) What are your personal goals that you look to accomplish because of crossfit? Have you accomplished any of them?
I’ve had 3 goals since starting. 1. Place third in a scaled competition 2.become athlete of the month and 3. win the crossfit games. I’ve already done 2 of those things.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications.
Bench was really my only good lift when I started. All the other Olympic lifts have been a learning process. I think I’m finally starting to get the feel for them now, and starting to put some weight on the bar. More weights more dates.

6.) Any personal comments or stories about your experience training at Branford Crossfit?
Its an honor and a privilege to be Januarys athlete of the month. The experience I’ve had at BCF has been excellent. The atmosphere, coaches and members are just awesome.

Christine Jones December Athlete of the Month

1.)   Why did you start doing crossfit?
I started doing crossfit because I wanted more out of my workouts.I am the type of person who needs to be challenged physically and mentally.I love that the workouts are always different.Somehow physically exhausting myself is fun!It's an hour of my day that I get a kickass workout and then I feel fabulous!!!!

2.)   How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
I have been doing crossfit for about two years.I started out at SCF and then came to BCF in July 2013.

3.)   Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
I have seen improvements in everything that I do at the gym.I can climb the rope,Do handstand pushups,and even my toes to bar has gotten better(not perfect but slightly better)At one time I could not do any of those exercises.I have to thank Jim Lapia for having the patience to help me accomplish those exercises.He is a saint!!!!!!

4.)   What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?
My goals for the next few months (since my goals are always changing)are pullups and toes to bar.I definitely have faced the fact that I will never be a gymnast but I want to be able to do them with no modifacations.The whole gym will know when I do because I will be so excited!!!!

5.)   What lifts, if any, were you not able to do when beginning crossfit that you can now do with no modifications?

The hardest lift for me is the snatch.I am able to do the lift with some weight on the bar.I do what I can without killing myself.Though I am always striving to do better than before.meaning adding weight (even if it's 2 1/2 weight increments.

6.)   Any personal comments or stories about your experience training at Branford Crossfit?
I don't even know where to begin.I am so honored to be athlete of the month.Boy was I surprised when Craig announced it in class on Saturday morning.I wanted to hide!!!!I want to thank my coaches and my peer athletes who have encouraged me to do my absolute best!At times I would think I was going to die or vomit   and I would hear"come on Christine"!That little bit of encouragement made me not quit and try harder.I knew that that my coaches and peers believed that I could do it so I   believed it too!!A little encouragement goes a long way!!!I am very grateful to have met such nice people who share a love of fitness with me.I love BCF!!!!!!

Jeanne Willinsky November Athlete of the Month

1.)   Why did you start doing crossfit?

I decided to join CrossFit because my gym experience to that point had become stale.  My progress was stagnant, and I needed a different environment where I felt like I could be challenged.  Walking into CrossFit even today, I feel not only challenged, but sometimes a little scared of the workout!  But that’s exactly what I was looking for!

2.)   How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

I started at BCF in August of 2013

3.)   Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

I definitely feel much stronger overall.  I had done some weight training in college, but nothing like what we do at BCF.  Thanks to the coaches for always assisting with my form and to the athletes around me for offering words of advice and encouragement, I have been able to take many of PRs to a level I would have never thought possible for me.

4.)   What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

I laughed when I read this question because I thought back to my training sessions with Craig when I first started.  He asked me the same question and my response, probably like most of us (especially the females), was that I just wanted to get fit.  I didn’t want to lift heavy, I didn’t want to bulk up.  In typical Craig fashion, he just said, “Ok, we will see if your goals change over time.”  I feel like I am in much better shape overall, but the great thing about CrossFit is that you are always chasing a new goal…do a workout faster, with heavier weight, or master a new movement.  So my goal is always just to work hard and try to do better than I did yesterday, last week, last month…

5.)   What lifts, if any, were you not able to do when beginning crossfit that you can now do with no modifications?

I remember standing in front of the rope during the first week of training, unable to climb more than five feet.  At that moment I thought to myself, “Oh no, I am going to get up that rope. Not today, but I am going to.” For the next month, I asked coaches and athletes for guidance and tips and I came in during off hours to work at it.  And I finally made it up the rope.  I also disliked the snatch intensely, but now it is one of my favorite lifts.  I like seeing these two movements in workouts now (sometimes!)

6.)   Any personal comments or stories about your experience training at Branford Crossfit?

First of all, I am extremely humbled and touched to be named Athlete of the Month.  Every athlete at BCF is amazing and they all bring it every day! I simply cannot say enough about the experience at BCF.  All of the coaches truly care about the progress and well-being of the athletes. The athletes themselves are incredible as well.  You all are some of the most inspirational and motivational people I have ever known.  Whether you know it or not, you have all made me want to work harder.  Maybe you said something to me during a WOD, maybe I looked up and saw you running ahead of me and thought I have to catch you, or maybe I saw you struggling through a WOD along with me and thought if you can work that hard, then I can too.  On a personal note, this has been a difficult year for me and my family, as we lost my mom last November to cancer.  Being a part of the Branford CrossFit community has helped me get through some difficult days, whether it was because some of you reached out to me to ask how am I doing or without knowing it, you just pushed me hard on a day that I need a little extra.  Thank you all for being awesome, and thank you for this honor.

Christian Carfora October Athlete of the Month

1.)  Why did you start doing crossfit?

·      I wasn’t a fan of Crossfit, but then there were a select few friends who did the workouts and told me I would love it because of how competitive I am. If anyone has ever been to a class that I’ve been in he or she can definitely see how competitive I am, but that still wasn’t enough because I already thought I knew what I was doing with my workouts. I thought Crossfit was a lot of being told what to do, and I didn’t want to be told what to do as if I was playing football again. That’s not the case now and when Branford Crossfit opened up I said to myself let me try it.  I did and I loved it. My friends were right, and I’m glad they were. I made some new friends along the way, became a better athlete and I’m loving the results I’m getting from our gym. I won’t ever stop doing Crossfit.

2.)  How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

·      I started with Branford Crossfit when they opened up in June 2013, it was my first time and I had to go through On-Ramp. I wasn’t a fan of On-Ramp; the classes seemed to go on for a long time, though I’m much happier now that I went through it because I learned that technique is very important. My technique has helped with improving my Olympic lifting and I’m able to lift much more because of that. There is no other gym that I would have chosen to begin my new healthy lifestyle.

3.)  Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

·      I’ve seen many improvements since starting at our gym. One improvement is that I’m just as strong, if not stronger than when I was porker at 240 pounds. However, my biggest improvement has to be my endurance and stamina. I’m running quicker, lifting weights faster, and maintaining a good pace throughout workouts. There are only a select few people who have a chance of beating me or doing more reps in workouts that incorporate weights, RX or NonRx. Even those who are really good at bodyweight workouts, I’m keeping up with them and finishing at some good times or reps.

4.)  What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

·      Mark 35 was my biggest personal goal thus far into doing Crossfit. I know how important Mark 35 is to our gym as it is our Hero WOD. It took me a total of five times to finally RX it completely and do it under the time cap. The weight was never a problem; it was always those Double Unders. I’m glad I can say today Double Unders are no longer a problem for me and that I’m part of a great group of people to wear that special Mark 35 WOD UP tee-shirt. My next goals would be to get every gymnastic movement down, Handstand Push Ups, Dips and Pistols are very tough for me to do, and when put into workouts my times or reps plummet. Those are exercises I have to focus on a lot if I’m going to become the athlete I want to be. I’d also like to get a group of men and women at our gym together to start training in a more serious matter of competing against one another in teamed or individual events. This would lead to competitions around our state or, who knows, maybe even receive a shot at Regionals one year with enough hard work and dedication. I think that is a great idea for our gym.

5.)  What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

·      Lifts have never been a problem for me, and I rarely, if ever modify the weight to make it lower than the RX. Sometimes I will increase the weight more than the RX to make it tougher.  It’s not good to settle when you know you can do more and still have a great workout. As for gymnastic movements, those such as Muscle Ups(Ring or Bar), Pistols, Double Unders, Chest to Bar Pull Ups, Hand Stand Walks/Push Ups, all of those I was not able to do or barely can do before Crossfit. Today I can do most of those easily on the first try and complete more after the first one.

6.)  Any personal comments or stories about your experience training at Branford Crossfit?

·      Each time I step into the gym I go after the workout and beat it up! Sure there are times I don’t win, but I don’t go down without a fight. It is important to improve each day while working out.  So for me I try to set the tone for the class and the rest of the classes that day. Crossfit gives me the opportunity to show my competitive and cocky side in good fun. It’s an added plus to the experience when I lift more weight or finish a WOD better than a coach too. No harm, no foul, but I really can’t thank the coaches and athletes at our gym enough; it really wouldn’t be as great of an experience if I didn’t have all of you each day at the gym. It makes working out so much easier and more fun. The Branford Crossfit Community is family to me. Thank you so much to everyone! It’s an honor and privilege to be Athlete of the Month. Nation!

Jagbir Sandhu September Athlete of the Month

1.) Why did you start doing CrossFit?
After spending years in the gym and seeing minimal improvement in my fitness, I decided it was time for something new. I was tired of the same chest and tris, back and bis routine (yes, I did skip leg day). Instead of pushing my body, I would just fall into a routine and my body would get used to it. That was when I discovered The Crossfit Games on TV at the gym and thought "hey that looks like fun." I figured a couple of months of crossfit couldn't hurt and I would give it a shot. Try something new. A year or so into it, i am still loving it.

2.) How long have you been doing CrossFit?
I started crossfit with BC last September.

3.) Where have you seen most of your improvements in your training? (Ex:
strength/ weight loss/ endurance...)

No doubt my biggest improvements have been with endurance and strength. I was never a good endurance athlete. I would have difficulty running a quarter of a mile without stopping and catching my breathe. Just the thought of running a mile would make me sick. I have seen gradual improvements in my endurance over this past year doing workouts I never would have attempted in the gym. I even ran a 5k this summer and did not wanna kill myself at the end. WIN!!! Although strength wasn't my biggest weakness, I have seen vast improvements in it as well. Staying at relatively the same body-weight, I am now able to lift a lot more weight prior to starting crossfit. Even though my PRs for olympic lifts have been increasing, i still have a lot more to work on.

4.) What are your personal goals that you look to accomplish because of crossfit? Have you accomplished any of them?

I am always looking to get better at any and all movements in crossfit. Be it gymnastics movements or olympic lifts, it is important for me to set goals for myself so I can continue to improve in crossfit. Except for double unders, those don't count. Why do those even exist??? Whilst double unders are not under my belt, I am able to do many movements that I was not able to do when first starting, including handstand pushups, muscle-ups, rope climbs & more. To me it is important to come in everyday to work towards my goals and even though I might not be able to reach them just yet, I am making progress towards them.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

I think I speak for everyone when I say that the snatch was one of the hardest lifts to perform. I was getting really good with a PVC pipe and was hoping I would be able to use that for WODs but that was not the case. After some time I was able to power snatch consistently but still having trouble pulling myself under the bar for a squat snatch. After watching hundreds of videos and help from the coaches I was slowly improving and was able to get under the bar. Now I can pull myself under the bar fairly well although my technique could use some help when I choose heavier weight. That is one thing I admire about crossfit, you can always improve on something even though you might think you have it down.

6.) Any personal comments or stories about your experience training at
Branford Crossfit?

I would like to thank everyone for making BC such a great place to workout. The coaches are phenomenal and I love it when they provide feedback on my form and technique. This feedback has helped me improve greatly as an athlete. Another thing that you always hear about in crossfit is the community and how great it is. I can truly say that the BC community is amazing. Working out becomes so much easier when you have such grand people there with you. Every time someone hits a new PR or finishes a WOD there are always people there cheering them on and that is a truly electrifying atmosphere that anyone would love to be a part of. Again I would like to thank everyone for making this past year at BC such a delight. Thank you.

Brian Cooper August Athlete of the Month

1.) Why did you start doing CrossFit?

As we all know the 1st rule of Crossfit is…. We always talk about Crossfit. I was at a wedding and my friend who was sitting at my table talked about the Wod he did from the minute we sat down until the minute we left. I figured I would give it a try. My On-Ramp lasted 5 consecutive days, after day 1, I was hooked!

2.) How long have you been doing CrossFit? If started before BC, where did you CrossFit before joining BC?

December 2014 makes 4 years. I started at Shoreline Crossfit.

3.) Where have you seen most of your improvements in your training? (Ex: strength / weight loss / endurance…

Definitely in my strength. My squat has improved considerably.

4.) What are your personal goals that you have because of CrossFit? Have you accomplished any of them?

My main goal from Crossfit is to lead by example, and really teach my daughters the importance of being fit and healthy. ( Anyone who knows me knows my life revolves around my daughters..) If we don’t have good health what do we have?

5.) What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modification.

All lifts were difficult for me.. The barbell and I have a love hate relationship.. The Snatch as we all know the most technical lift. It has got better , but it still has a long way to go.

6.) Any personal comments or stories about your experience training at Branford CrossFit?

One thing that really stands out is how welcoming Jim is to my daughters when I bring them in on Sundays. I feel everyone here is so genuine and to me that makes all the difference in the world. I absolutely love working out here with some incredible people and am honored to have my “rack”.. Thank You!!

Brian O'Donnell July Athlete of the month

1.) Why did you start doing CrossFit?

CrossFit first interested me when I saw how challenging the workouts looked. I always enjoyed being challenged when it comes to sports and training. Having a normal gym routine was just very boring, and I decided to try something “different” which would motivate me. CrossFit has proven to me to be much more than just some challenging workout.

2.) How long have you been doing CrossFit? If started before BC, where did you CrossFit before joining BC?

I started on-ramp at North Haven CrossFit in November 2011. Once I started, it had totally changed the way I looked at exercising and knew that CrossFit will make me feel great (and sore!). I have been at BC since last July `13 and I am continuing to be stronger- mentally and physically.

3.) Where have you seen most of your improvements in your training? (Ex: strength / weight loss / endurance…

My most notable improvements at BC have definitely been increasing weight on the bar. I never used to load the bar the way I do now. I have increased my strength and set a max PR on pretty much every movement during the past year. I credit those improvements by being encouraged by BC coaches and friends around me before and after the WODs. I also try to take full advantage of the “skill” portion of class. I feel building to heavy weight on a daily basis has really helped me when it is time to do the WOD. Lastly, I have also been more consistent on long workouts. For example, during a 25 minute AMRAP, I used to look for the exit door at about 15 minutes in, but now I have improved my endurance to be consistent throughout the entire workout.

4.) What are your personal goals that you have because of CrossFit? Have you accomplished any of them?

I want to sign up for a competition this Fall. With that being said, a goal of mine is to improve my speed. I try to stay somewhat competitive during the week because that is what makes it fun for me during challenging workouts. I usually always finish a workout, but I tend to slow down or take a break during transition periods in between movements. Craig said this in an article after this year's Regional, "It’s gonna suck either way, if you stop or you keep moving, so I might as well keep moving.” So, this is one thing I am going to challenge myself and improve on- keep moving even when I am tired. I believe this is something that can only make me better at all things.

One last goal that has been accomplished that I never thought could happen is coordinating and running an in-house competition at BC. With the help of Tony C. and Nicole L. as a committee, the competition needed workouts, a schedule, and much more. There was so much work involved, but together as a team, we got it done. It was a very successful day in July due to all competitors who signed up, the help of volunteers, and friends/family cheering on. I look forward for the next one!

5.) What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modification.

I could not perform the squat snatch movement correctly. It was difficult for me to keep the bar in one continuous movement overhead. My issue was getting underneath the bar while squatting, as if I was afraid. It was frustrating that I didn't have it right, but kept practicing. Along with motivation from coaches and some shoulder mobility, I can now complete many unbroken reps and lift heavier while going overhead. Although this is not a lift, another movement I can now do is hand stand walks. I used to not be able to be on my hands at all, or I would fall over with no control. I will now move a few yards without falling and have control. It feels great, especially since we see these walks incorporated more and more during workouts.

6.) Any personal comments or stories about your experience training at Branford CrossFit?

I always cannot wait to be back in town from work and attend 6:30pm class. Not only for the WOD, but for every one who is there. From coaches, friends, and new on ramp members, it is awesome to be there day in, day out. It is pretty cool to see how many people at BC step outside their comfort zone and achieve their goals. Also, I have met many new friends because of BC and the friendships extend well beyond the doors of the gym. It is a great honor to be Athlete of the Month and I look forward to continuing to learn and improve myself, as well as motivate others around me!

June Athlete of the Month Carla Walker

1.) Why did you start doing crossfit?
I started Crossfit because I told Craig I'd check out his gym when he finally opened it. He talked about it at work often and told me to look it up first. After researching it I genuinely thought "these people are crazy, but so am I, so I'm game." Also, I developed asthma because of being so overweight. I've also played so many sports in high school and college and I missed being athletic so I figured why not? What do I have to lose? Crossfit seemed challenging and I'm always up for a challenge. Oh and by the way, I haven't used the inhaler in 5 months!!!!

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?
I started Crossfit for the first time 8 months ago at BCF October 2013.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)
I think I've seen improvements in many areas actually, as for weight loss I've only lost 25 lbs but my clothes fit a lot differently. When I first started I could only shop for men's workout clothes and recently I've finally been able to wear women's clothing. Which added to improvements in my confidence in myself and how I look and feel, that definitely improved as well. My endurance isn't where I would like but there's definitely a HUGE difference from when I first started. For instance, I could never get under the time caps, but now (even if I finish last) I tend to be well under the time allotted.

4.) What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

My goals now versus when I started have changed drastically... At first I concentrated on weight loss. Now I can care less. My new goals are really to learn and master those gymnastic movements, have a crap load of endurance, and beat my one rep maxes in the lifts.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?
I don't really have a problem with any of the lifts that's probably the ONE thing I'm good at, oddly, but I do need to work on getting under the bar with cleans and snatches. I can only power them which makes it harder to go up on weight.

6.) Any personal comments or stories about your experience training at Branford Crossfit?

Wow where do I begin with the experiences I've had at BCF??? First of all EVERYONE I've met, trainers, owners, and peers, are so super awesome.. I'm pretty sure my family, co-workers, and friends outside of BCF feel like they know you all personally lol. But one particular story that comes to mind was probably two weeks ago when I came in and the WOD included a 400m run. But 5 ROUNDS of it. I don't even remember what the other exercises were I just remember the running part. Now, everyone knows I completely HATE running with a passion and by the time I got to the 5th round I'd completely felt like giving up, I had it in my mind that I'm done with running, I was mad at Craig because I was running, and Billy because he just happened to be the trainer that day, and I said to myself screw this I'm walking. Then Jen Kohut and Jen Stackpole came over and did an extra round just to help me get through my last AND they ran with me. Keeping mind that these two rockstars just finished the WOD themselves so they had to be exhausted, but they ran with me and that gave me the mental motivation to run no matter how much I hated it. That's what I love about BCF, everyone genuinely cares about each other and helps each other. Your all superstars to me!!!!

May Athlete of the Month Pete Greco

1.) Why did you start doing crossfit?

For me my journey to crossfit began for two reasons. First was my desire to work towards a never ending goal. I played sports in high school and missed challenging myself physically and mentally. I feel complacency leads to a very generic life. I heard a lot about crossfit, and I was ready for a new challenge in my life. The typical gym experience wasn’t cutting it. The other reason was a ton of my buddies were going to be training there, which I knew would be a fantastic experience and we would constantly challange each other to grow. A hidden benefit was becoming friends with so many other people from all walks of life, I really feel we have some of the nicest people walking through those doors every day. I am grateful this experience has given me the opportunity to have them in my life.

2.) How long have you been doing crossfit? If started before BC, where did you crossfit before joining BC?

I have been doing crossfit for just about a year now. I previously was just doing the typical gym experience before this.

3.) Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

I feel I have seen the greatest improvement in strength and flexibility. I quickly learned at crossfit there are a lot of elements to fitness, and my flexibility was certainly lacking. This impacted my ability to “lift something heavy” as Craig says. Thanks to the help of the coaches and Dr. Armund Gagliardi I am improving. I still have some work to do with shoulder mobility though.

4.) What are your personal goals that you look to accomplish because of cross fit? Have you accomplished any of them?

I look to constantly improve in all areas of crossfit. A personal goal was to bring my fitness to another level, and I feel I have improved. I feel the beauty behind crossfit is there is always a way to become faster and stronger. I love the aspect that there is always a way to better yourself, and the journey to do that is sometimes rewarding as well as humbling. Another personal goal is to get involved in more competitions.

5.) What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

I chuckled when I saw this, without a doubt the overhead squat. This is the piece of humble pie I was referring to. When I began crossfit this was a major issue and at times very frustrating. But working on my mobility it has improved and I can actually do it, which was a huge accomplishment for me.

6.) Any personal comments or stories about your experience training at Branford Crossfit?

No real stories, just that Branford Crossfit has a lot of really exceptional people that are always looking to better themselves. Doesn’t matter what the fitness level is, people are always looking to get themselves out of their comfort zones and PR. There are countless moments when I have seen someone accomplish a lift or a movement they couldn’t do, through their hard work and will. Being surrounded by people who challenge themselves is very contagious.

April Athlete of the Month Christina Azevedo
-Why did you start doing CrossFit?

I became out of shape after several years of school and working crazy hours. Finally, my schedule was at a point that I had some time to devote to getting back into shape. My dad had gotten into CrossFit and suggested that I try it. I have a background in team sports and weightlifting, and I immediately loved the variety, intensity and camaraderie of CrossFit. It made me feel like an athlete again. It was love at first WOD!

-Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance.)

I have seen improvements in all of these areas, but mostly strength and general conditioning. I have also lost weight, most of which occurred recently when I changed my nutrition with the help of Amy Krystock.

-What are your personal goals that you look to accomplish because of CrossFit? Have you accomplished any of them?

I have goals for almost every movement in CrossFit. Pretty much anything related to gymnastics is still a weakness/goal for me. I continue to work on rope climbs, double unders, toes to bar, etc. I am still rocking the bands for pull-ups and I can’t wait to get rid of them. One goal was to hit my old high school power clean PR of 135, which I did the other day (though I hope to go higher!). I would also love to be able to bench press my body weight.

-What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modifications?

I was never taught a full squat clean, which I can do now. The snatch is a new lift for me and I find it very frustrating, especially being fast under the bar. My form is still a disaster work in progress. Pretty much anything with a barbell makes me happy, though J

-Any personal comments or stories about your experience training at Branford Crossfit?

I feel very lucky to train at Branford CrossFit. Unlike many of our members, I am not from this area and did not know Craig or any of the other coaches prior to the BCF opening. I didn’t quite realize when I joined BCF how awesome the facility, coaching and programming was going to be.

One of my best (and worst) memories at Branford CrossFit was Open WOD 14.5. For me, that was one of the hardest WODs we’ve done. It was one of the few times that I seriously considered quitting in the middle of a WOD, and I probably would have quit if not for Coach Mike, Nicole and the other 5AM peeps cheering me on. To me, that’s the best part of CrossFit.

It’s a pleasure to train every day with all of the members and staff at BCF. A huge thank you to the 5AM crew, to Craig, and to all of the coaches, especially the ones who get up painfully early to coach us at 5AM.

Thank you for this honor!

March Athlete of the Month Nicholas Dykun
-Why did you start doing CrossFit?

After losing 50 lbs in 2011-2012 I felt I needed something different than my regular routine, something new. I found myself hitting a plateau and becoming stagnant. I have been a volunteer firefighter here in Branford for going on nine years and am looking to make it my career. Being a physically demanding job, I felt obligated to get myself stronger and into better shape. I had always been intrigued by CrossFit, but I guess you could say I was a little intimidated, a feeling that quickly went away. When I heard a new gym was opening in a convenient location, I felt that it was a sign to get myself signed up. After getting personal training from Coach Craig, the journey began and I shortly thereafter embraced CrossFit.

-Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance.)

Strength, Cardiac endurance and recovery I have noticed significant change. I remember when I started I could barely complete a WOD. Now I am able to RX many of the weights for WODs. I've lost about 10 lbs and feel great every day. I really can't say enough. Every workout is a challenge to do better than the last time. My improvement in endurance was especially apparent to me after completing 14.5, which was (to me) the most challenging WOD I've had since I started. I can say with confidence that I would not have stood a chance at completing 14.5 when I started.

-What are your personal goals that you look to accomplish because of CrossFit? Have you accomplished any of them?

When I started my goal was simply to get in better shape for my career choice. It didn't take long before I completely bought into what CrossFit is. I have been able to get pretty consistent with my lifting techniques. This past month I got my first double under and then got two in a row, a HUGE deal for me. I hope to be doing rope climbs in the near future as well. Probably the biggest sign of improvement to me is after starting with two green bands to do pull ups, I am now at one blue band.

-What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modifications?

I remember my first WOD on my own, I left the gym feeling like I had the worst Clean & Jerk technique in the history of weight lifting. Coach Jim was with me throughout that workout, I was using a 45 lb bar and I was all over the place. It bothers me just thinking about it. All of my lifts were sub-par but that one really stands out to me. My Clean & Jerk max is now at 205 and I feel comfortable doing it. Of course, I am always working on my technique. Lifting is my now my favorite activity at BCF. I used to dread it!

-Any personal comments or stories about your experience training at Branford Crossfit?

I have to give credit to the BCF Coaches and my Peer CrossFitters. Just when I'm having a bad day and feel like tapping out on a WOD, a coach comes over and pushes me that extra little bit, or I look to my sides and I see someone giving it everything they have, it helps me finish strong every time.

Again, I had never done any sort of lifting or CrossFit activities in my life, and certainly have never used the word 'Athlete' to describe myself. I am proof positive that if you want to do it, you can. If I could say one thing to someone thinking about trying CrossFit it would be Don't Be Intimidated!

One of the bonuses and something I did not expect was the great people that go to BCF, I've met so many great people since starting and have even been reacquainted with some old high school peers. One goal I should have mentioned was I need to work on getting better at learning names! It's a real pleasure to go to BCF with all of the members and staff, I enjoy every day. Thank you again for the honor.

February Athlete of the Month Robert Dobuzinsky

1. Why did you start doing CrossFit?

I started kind of on a whim, well more of a bet with someone (I won). About six months prior to joining I had been in the hospital for what I thought was just a fever, over the weeks stay I was diagnosed with Stills Disease, which is a rare form of rheumatoid arthritis. Still’s is an autoimmune disease causing systemic inflammation that affects your joints. I went on some hefty doses of corticosteroids for a several months, and off and on since then. One of the main side effects of the medication is weight gain so I packed on about 35 pounds. Well it was time that I started to work out again and a few people told me about Branford Crossfit opening up, now some people said “yeah go for it” and a few people said “your not going to stay more than a few weeks it’s too hard”. I took it as a challenge and now I can’t wait to get there everyday that I can and do the workouts.

2. How long have you been doing CrossFit?

I started June of 2013 at BC. And I’ve been to 144 WODs. Not that I’m keeping track or anything.

3. Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

Weight loss has been a huge part for me. I started at 252 pounds and now I’m at 202 pounds.

4. What are your personal goals that you look to accomplish because of CrossFit? Have you accomplished any of them?

First big one was dropping to a more comfortable weight and I checked that box off. This past month I began doing some training for strongman competitions and have my first one coming up the end of March. Just being confident enough to go and compete is a pretty big accomplishment for me and there’s no way I would have even thought about it without doing Crossfit.

5. What lifts, if any, were you not able to do when beginning CrossFit that you can now do with no modifications?

The squat clean & jerk was very tough at first just trying to understand the concept of getting under the bar, I had never done any Olympic-type lifting before. Now I’m pretty consistent with it.

6. Any personal comments or stories about your experience training at Branford CrossFit?

One day I was struggling through this WOD, I mean it killed me. Despite being five minutes over the time cap, I managed to finish. While I was cleaning up another member came over to me a said they were going to stop at the time cap but they saw me keep moving along so they decided to keep going as well. The irony is, I was thinking the same thing about them. I find the motivation from other members at Crossfit to be unique from my experiences at other gyms.

January Athlete of the Month

Congratulations to our January Athlete of the Month Ray Ingraham! Ray has been putting in some serious work since we opened, him winning athlete of the month is long over due. He has made significant improvements not only in Olympic lifting, gymnastics, flexibility, agility, balance…. but mostly in his overall health.

Ray has embraced the sport of fitness and has competed in multiple local competitions. He enjoys the challenge, and works his ass of everyday! Thanks Ray, keep it up, you inspire us all!

Why did you start doing CrossFit?

a.       I needed a new way of working out, going to a gym alone with no instruction wasn’t cutting it. Personal training still again was alone. I have Rheumatoid Arthritis(RA) a condition where your body attack your joints. The best medicine for this is to keep moving, but that moving gets very difficult at time as a result you gain weight, which triggered diabetes, high blood pressure and bad levels of cholesterol. So I had everything to lose by not trying a program, CrossFit seemed to make sense. A program that was not based on the whole body done at your own rate.

Where have you seen most of your improvements in your training? (Ex: strength/ weight loss/ endurance…)

a.       I have had a good weight loss of 40 lbs! Seen great improvement in my endurance, strength and flexibility. I would say the most improvement has come in the way of endurance; I am able to do more and more day-to-day things away from exercise without getting winded.

What are your personal goals that you look to accomplish because of CrossFit? Have you accomplished any of them?

a.       I wanted to lose weight, that has started in a healthy slowly paced way. I also wanted to cut down/normalize the amount of medications I take. This is coming along very well also blood sugar levels are now in the safe-zones, cholesterol are in good shape and my RA has been kept in check.

What lifts, if any, were you not able to do when beginning cross fit that you can now do with no modifications?

a.       Squat Clean/pull up

Any personal comments or stories about your experience training at Branford CrossFit?

First coming to BCF I found a couple of smart businessmen that were friendly and experts in what they were putting together with the new box. What you expect from business owners attentive making sure their business plan will succeed. Then as time moved on working with all the staff I found a group that cared every aspect of what I was trying to do. They cared if I was feeling well, if I missed usual classes, noted when I pushed myself past an old stopping point. Here’s the kicker, while it’s easy to focus on a few people this group worked with us all the same way. Fostering a group of athletes (I have never used that word to describe myself) to get to a level of fitness that suits them and beyond if they choose to take the next step.

Hey guys it’s a real pleasure being a member of BCF, more so knowing all of you and the staff.

Thank you for the honor.

Ray

December Athlete of the Month

Rachel Leonard

Congratulations to Rachel, our December Athlete of the Month! Rachel, was a part of the first on ramp class that started in June, “the 5am crew”. Although many have fallen out of this class and started going in the afternoon or 6am, Rachel is staying strong. She probably makes it 4-5 days a week, and most times on Saturday.

Rachel has come a long way from joining in June. Since then she has strict pullups!, kipping pullups, toes to bar, hand stand pushups, and is setting PR’s almost every time she touches a barbell. She is stronger than ever!

Rachel may not say much, but she leads by example! Fellow members find inspiration in Rachel and are consistently asking for insight and advise. There have been numerous times where people have come up to me after a partner workout saying, “man she kicked my ass, I am glad I could partner up with Rachel”. Rachel we thank you for all of your hard work and your positive attitude, it is contagious and inspiring.

November Athlete of the Month

Tony Colagiovanni

Congratulations to Tony the November athlete of the month. Tony is one of the most positive people in the gym. Doing classes with Tony just makes things easier because he puts a smile on everyone’s face. Whether it is the positive motivation he brings or the funny jokes, it makes getting through the workouts a little easier and enjoyable.

Tony is the first one to lend a hand, whether it is a competition far away, to drive, bring his grill, tent, and make food… or to team up with someone just off on-ramp to make them feel more comfortable. We really appreciate it and it does not go unnoticed. Tony supports everything we do at the gym charity event, dodge ball, competitions, the Reefe…Tony brings people together.

We recently re-designed or I should say Tony and Madeyln redesigned our PR Board and Schedule. He didn’t do this because we asked him he did this because he wanted to help improve the gym.

Tony also has made some serious strides athletically in the gym. He was a part of the first On Ramp ever at Branford CrossFit, the 5am crew. He did and still gives 100% the moment he walks thru the doors but in the beginning Tony had a struggled getting through the warm ups. Now he is RXing workouts, climbing ropes doing pull-ups, double unders, squat cleaning… This is all in 6 months! This is all a credit to Tony’s commitment and discipline in and out of the gym. Tony’s physique and skill set has transformed and he now feels stronger than ever.

Tony, we are thankful to have you as a member of our team and your never-ending support of Branford CrossFit. The next round is on us not you.

October Athlete of the Month Jen Kohut
Congratulations to Jen Kohut our well deserved October Athlete of the month. Jen is one of the hardest working people in the gym. We all have our days where we are not feeling it, we’re tired, lazy, the list could go on, but not Jen. As soon as that clock starts she is full go, day in and day out. Jen took this approach to the Paleo Challenge, losing inches, gaining strength, posting some great times overall and beating her times. And yes she still has not cheated on her diet once. This is the type of dedication we can all strive for and look at Jen for motivation.

Not many know but Jen had a serious incident last May suffering a massive concussion. This was not your everyday bump on the head. Jen had trouble sleeping, concentrating, eating, and was restricted to staying inside her house away from light for weeks. Jen could not teach for 3 weeks and was not able to lift weights or exercise for 2 months. For someone whose life’s work involves teaching (physical education teacher at BHS), coaching (BHS varsity girls soccer coach), and whose outlet is her CrossFit, this was a battle. It was Jen’s attitude that helped her push through. There was no one more eager to get back into the swing of things once Jen was given the green light from her doctor. Jen has not looked back, and since the day we opened, she is faster and stronger than ever.

This summer Coach Bill and I had the pleasure of working with the girl’s soccer team for 6 weeks before the season. We can honestly say that this was one of the hardest working, determined, and coachable groups of kids we have ever seen. They worked hard 3 days a week and never came in with a bad attitude; they just wanted to get better for the season. This was a reflection upon Jen’s leadership and positive influence on these girls.

The girls have had the best season in Branford history 18-2-1 and play tonight Monday @630 in Waterbury at Municipal Park against Immaculate. Get out there if you can. Girls we wish you the best of luck, play as hard as you can and as smart as you can! Jen we thank you for all your hard work and getting us all motivated to be better athletes and better people.

The Branford CrossFit Athlete of the month

The September Athlete of the Month, and the first ever athlete of the Month is Joe Alessi. Congratulations Joe, you earned it! Joe will get a month free, and more importantly his name on the top of his rack for the year.

Joe had a scary time two years ago suffering a stroke. This was a huge shock for all because Joe’s whole life he has been extremely fit, between running, playing sports, and coaching. In January, I started working with Joe one on one after he had been cleared for exercise. Joe was taking different blood pressure medications, not in the shape he had always been, and extremely down.

The progress Joe has made mentally, physically, and performance-wise is all a credit to his hard work and dedication. When we first started Joe could not do a single pull-up, squat to parallel, or run more than 200 yards without having to stop. Since then Joe is stringing pull-ups together no problem, crushing his Olympic lifts, RXing workouts, and running circles around people half his age. The best part is he feels great, and he is off all his medications.

The greatest quality about Joe is his quiet, encouraging demeanor. People feed off of Joe, and he doesn't have to say much. Joe is one of the people that when he talks you listen. I remember when I was considering leaving my job to open the gym and Joe said to me, "If your not passionate about something what’s the f**ing point." After that conversation my decision was made. I think I speak for everyone at the gym in saying that we appreciate your hard work Joe, and we all can’t thank you enough! And yes Joe, the gym is finally open!