By MattGDecember 9, 2013
CrossFit East Decatur will be hosting a self defense course led by Master Curtis Mast . Master Curtis Mast is a 6th degree black belt in Taekwondo and has been practicing martial arts for over 25 years.This course provides some fundamental skills pertaining to self defense including: situation awareness,release from wrist,arm,hair and neck holds,and basic self defense strikes. Students should wear comfortable clothing,including some form of footwear. Cost is $25. Course will be held on January 18th at 11am and will take approximately 1 hour. You can register for the course using our online self scheduler.
By ErinnNovember 15, 2013
Not all of our testimonials are about weight loss or dramatic physical changes. There are some pretty amazing people at CFED doing even more amazing things. Let’s meet one of them:
You can’t talk numbers and the whiteboard without mentioning Amy Krueger. It’s a name that many members are familiar with but who’s the lady behind the sometimes unbelievable numbers? A leisurely stroll to the whiteboard at CFED will immediately reveal one fact, she has A LOT of nicknames; and even those are subject to change. The combination of a rural upbringing and multiple team sports has created the monster that is often seen eating barbells for breakfast. With a heavier clean & jerk, overhead squat, and snatch than 98% of all CFEDers, Amy is undoubtedly one of the strongest people to come through East Decatur. It wouldn’t be a stretch to label AK as a “barbell whore”; she lives and breathes barbell movements and often crushes WODs where one is involved. She is also one of the nicest, most outgoing, and supportive people you will ever come across. Matt G concurs: “What can I say. She is farm girl strong; always fun to workout with despite her out lifting me sometimes. She is an awesome person and an awesome athlete! We are lucky to have her here at CFED.” With a closet full of LuLu and a (very) dirty mouth to boot, to know Amy is to undoubtedly and easily love her
After busting up the morning WOD at 530, AK can be found at the CDC investigating, researching, and trying her damndest to eradicate the World’s deadliest diseases. Amy returned to CFED last summer after spending 10 months in Finland working on her PhD (and her clean and jerk, apparently). I can remember thinking ‘Who is this Amy everyone is talking about?’; full disclosure, I was even slightly intimidated. However that all vanished when she walked up to me following her first WOD back, held out her hand and said “Great job Erinn”. That’s Krueger; gracious, humble and most importantly kind.
As a member of one of the CFED competition teams, Krueger is the Swirl’s resident brain. Those who know her know that she is an overly-analytical person; often thinking about things before most of us have even realized and accepted what’s happening next. As teammate, friend, and Coach Duda says “Amy is always smiling and enjoying life but when that 3…2…1 goes she turns into a beast and that’s what I like the most about her”. She also serves as our head cheerleader, always finding the positive in what many times may seem like a disappointment. Throughout the past year she’s become not only one of my closest friends but my biggest rabbit and supporter at CFED as well.
The reigning “Best Dressed” CFEDer is as serious about her professional aspirations as her WOD wardrobe. With the goal of eventually teaching at the University level (and stretching herself to the absolute limit), Amy has already began her ascent to scholarly greatness; she recently accepted a position to teach Epidemiology at Agnes Scott College. Let’s learn a little more about the woman behind the Nanos:
1. Pretty sure everyone knows your first and last name(s); what is your middle name?
Product of the 80s – Leigh but not like the jeans.
2. You’re a self-professed “farm girl”; where is this farm located?
The farm was about an hour west of Philadelphia. “In west Philadelphia born and raised”… just a little farther west
3. Can you drive a tractor? Can you LIFT a tractor??
Absolutely, I could even fork a hay bale. Absolutely, if it’s a toy tractor.
4. Have you ever birthed an animal with your bare hands?
Damn right I have, it’s messy business. It always seemed to be the middle of the night too; my dad would wake me up and ask if I could help him pull a calf. And it usually involved chains so maybe it isn’t bare hands per se.
5. Siblings? How many, name(s)?
I have an older sister named Erin. If you have ever met her you’d know why I was “Most Coachable” at camps. [Author’s Note/Awesome Fact: I know it’s confusing but I’m totally not her older sister; although I do have a younger sister named Aimee ]
6. What the hell is epidemiology?
Epidemiology is the study of the distribution of diseases in a population.
7. How many nicknames do you have? What’s your favorite?
Oh my, I have a lot. Let’s see.
Family nicknames: Amos, Amilater, Yma.
Sports: Kruegs, K, Special K.
CrossFit: AK, AK47, Professor 47, Clydesdale, KruegerBomb. I have to say I think AK47 is my fave. I have Scott Bailey to thank for that one. I may have missed a few.
8. How long have you been CrossFitting?
My first trial WOD was in Dec 2009 so almost 4 years, my healthiest relationship ever.
9. How did you find CFED?
I actually thought I had contacted CFD since I live really close. Everything happens for a reason, I was meant to be at CFED.
10. The best part about CrossFit is:
The community. I always tell people that it’s easier for me to get up to go to CrossFit than get up and go to work. I get to see some of my favorite people bright and early.
11. The hardest part about CrossFit is:
Knowing when to rest. I hate missing out on WODs and lifts. But I’m beginning to appreciate rest days and how much better I do with them. Also, metcons; my lungs and metcons don’t get along.
12. Favorite movement; least favorite movement–
Favorite would probably be clean, power clean to be specific. I’d rather not squat if I don’t have to.
Least would have to be push-ups. I can’t do them to save my life…. ok maybe if it was just 1.
13. To paleo or not to paleo?
Well, I think it’s a balance. I find that if I’m really strict I will binge at some point. I will usually allow myself to cheat on the weekends….after Saturday WODs.
14. Biggest vices:
ICE CREAM!!! And I love beer but I’ve cut way back on that. Tacos are pretty awesome too, especially from Taqueria Del Sol.
15. When I say “MetCon”, you say ____
Rest Day ;)
Coach Lauren has known Amy since she first arrived at CFED and says, “Over the years she has earned her Crossfit nickname AK-47. With hard work and dedication she has become a solid Crossfitter, a lifter of very heavy things, and a role model at CFED. She is a Strong Smart (both with a capital S) woman and those are the best kind!”—
WORD, Love you Krueger!
By ErinnAugust 7, 2013
“It’s not too often that you find a couple that displays the type of work ethic that you see in Trista and Mike. Seeing where they came from and the time and effort that they CHOSE to put in, makes me very proud as a coach. They’ve made their fitness a priority which is rare in this day and age, and to know that they are also raising 4 small children…their dedication is awe inspiring. It would be so easy for them to make excuses and let life, finances, busy after school schedules get in their way. Instead, they’ve gotten their children involved and are undoubtedly passing along the same work ethic…which is just fuckin’ awesome on so many levels.”—Coach Damon
If there was a poster of what CFED represents, this family would be front and center. So this is the deal; if you haven’t heard of or seen a photo of Mike, Trista or their 4 gorgeous children then it’s quite possible that you’re not a real member of CFED. It wouldn’t be an exaggeration to say that they’re some of our favorite people to photograph. But the truth is they’re just some of our favorite people.
Mike and Trista met eons ago in a far away region called the Midwest, Kansas to be exact. As if it’s not enough that they have been together since high school; this basically means that they’ve been together longer than they’ve been apart.
Mike “Schuck”enbrock is the type of guy that you can’t help but love. A devoted family man, his love for Trista and their family is palpable. He shows up, works hard, accepts (and seeks) criticism well, encourages everyone all of the time and his humility is genuine but don’t be fooled; “Schuck” is also crazy competitive. Often times seen dueling with Jimmy both on the board and Facebook, these guys provide some of the healthiest, most competitive and encouraging fodder for even the most removed CFED member. His commitment to improving his form and technique has made Mike one of the strongest men at CFED as well. A great guy with an awesome sense of humor and the tightest shoulders EVER, Mike makes me smile everytime I see him. Coach Duda, who most often sees Schuck says “I like his approach to workouts: mental preparation (gets a little quiet before a WOD) and he always tries to push it a little further every time. He is very kind and brings a lot of good energy to the classes that he works out in. I am very happy I can coach him as much as I do”. He’s not so bad on the eyes either (My words, not Duda’s).
I’m going to label Trista as the Sweetheart of CFED, the CFED Homecoming Queen if you will. From her interactions with Mike and their family and her completely relatable personality to her work ethic and total badassery during WODs, it’s easy to see why everyone who meets her is often awestruck. With four babies people, FOUR— Will, Maggie, Cait, and Ella—- It’s totally possible to see Mike or Trista without another member of their family, but not likely. What’s awesome about Trista is that she can go from Mom-mode to WODbot and back in less than :04 (see what I did there)! She came to CFED after the birth of their 4th child Ella and after taking some time off to focus on the family, has come back with a vengeance (See the photo on 06.14.13)! This is clear, as one member unabashedly stated “Damn, Trista is HOT”! DUH.
In addition to being competitive within CFED, Mike and Trista are also extremely competitive with and supportive of each other which, I’m sure, makes for as much fun at home as it does in the gym. As Coach Lauren says “Schuck and Trista came to CFED put their head down, did the work (in the gym and the kitchen) and have become badass athletes, parents and CFED community members. They are proof that even with 4 kids (yes 4 and one of them is under 2 years old) you AND your spouse can find time to get to the gym, eat well and both have a badass bodies”. WORD UP Coach!
Announcing Game Day Ready – Training for the Sport of Fitness with Azadeh Boroumand & Shana Alverson
By Shana A.July 31, 2013
Azadeh Boroumand and Shana Alverson competing at the 2012 CrossFit Games
THIS PROGRAM IS SUSPENDED FOR ’13/’14 AND WILL BE RE-OFFERED IN 2014/’15.
It’s almost time for 2014 Sport of Fitness training to begin. This year, CFED will offer a specialized program specifically for the competition focused athlete:
GAME DAY READY
We are proud to announce that the esteemed CrossFit Games athlete, Azadeh Boroumand, who has recently relocated to Atlanta, will be heading up the coaching. CFED owner, head trainer and CrossFit Games athlete, Shana Alverson, will program the strength and conditioning workouts. Both of these elite athletes have years of coaching and CrossFit Games experience to glean from and pass on to the participants. Our intent is to have our athletes ready to make it to the 2014 CrossFit Games Regional and secure a spot at the 2014 CrossFit Games.
By ErinnJune 14, 2013
Starts Tuesday, June 25th-Tuesday, July 30th at 4:30pm
6 weeks- 10 classes- No class on July 4th
Sign up today!!
CFED Yard Sale
Saturday, July 20th 9am- 2pm
CFED Fall Challenge
August 19th- Sept 29th
6 weeks- Details coming soon!
CFED Open House
Every 1st Saturday of the Month
Bring or send your friends!
By ErinnMay 31, 2013
I just wanted to say a little bit about Vincent before he leaves for Afghanistan this evening. A quiet man with great smile and shoulders to DIE FOR, one thing many people don’t know about Vince is that one of his best qualities is his sense of humor. He is fantastically funny but also extremely caring and protective. I’ve had the privilege of getting to know Vincent through Team Training and I love the paradox between his appearance and his personality. Undoubtedly (and clearly) a military man, Vince is also a constant joker with a penchant for witty one-liners. For example; while descending a wet, slippery Stone Mountain carrying a #55 DB he fell backwards dropping the DB and his first sentence was “Do I have to do burpees”?
As some of you may or may not know, Vincent tore his bicep tendon earlier this year while training for the Open. And with a partially attached bicep tendon, he continued training until (someone…or some people, ahem) convinced him to have the surgery, even going so far as to get irritated because he was “better with his gimp arm” than his reconstructed bicep, courtesy of CFED’s own Dr. Hyman (Stark)!! He came bowling the night after surgery (but didn’t bowl!), in a full arm brace and hung out the entire night; often refusing my offers to “handle his meds” and it only made me love him more. That’s Vincent; stubborn, driven, a little crazy and most importantly, AWESOME. Alright, y’all get the point; he’s great and we at CFED are going to miss the shit out of him.
Take care Vince and we can’t wait to see you in December!!
By MattGMay 6, 2013
We are celebrating our 5th anniversary this year and we are doing it in a big way! PINE CONE PALOOZA 2013! Make sure you save the date you won’t want to miss it. Sunday June 9th starting at 10AM. We will have a special Pine Cone Palooza workout planned for you and a CrossFit Kids WOD as well. In addition, there will be Max Rep Stations, Raffles, Food, Beverages, Corn Hole, a DJ and more! You won’t want to miss out on our special awards ceremony. There will be a sign up sheet with details at the desk so we know how much food we are going to need. Hope to see you all on the 9th!
By ErinnMay 1, 2013
To know Matt Burroughs is to absolutely love him. An extremely social person, he can be found meandering around CFED, POSSIBLY lifting heavy weights in between extended conversations (most likely with Tiiu). Matt can’t help it, it’s who he is; a salesman by trade, he loves nothing more than the social aspect of most situations. In fact, when he contemplated joining Team Training in September that was a sticking point for him; how much of the community interaction was he going to have to change? A humble man with a great sense of humor and a flair for verbosity, Matt is the person who will have you talking for 25 minutes before you even realize what has happened! With his trademark “Southern Drawl” and his love for that school in Knoxville, I’ve had the pleasure of getting to know Matt pretty well over the past 6 months. In truth, the only thing he loves more than a heavy deadlift is his family, specifically his wife Alicia and daughter Abigail. In addition to pulling friends and extended family into Crossfit, he even convinced Alicia to register for the Open this year!!
He’s worked very hard to get to this point and here at CFED we couldn’t be prouder. Way to go Matt!!
1. What was your athletic/workout/eating routine before CrossFit East Decatur?
I have always played sports, baseball, tennis and basketball. I always enjoyed playing the games but not exercising. About 6 years ago, I decided I wanted to change my lifestyle and mostly, quit smoking cigarettes, (10 year smoker). I joined Bally’s Fitness and started lifting, running and swimming, while continuing to smoke about a pack a day. I also started playing church league basketball in a pretty competitive league. I figured I would quit smoking out of competitiveness, once I realized that I couldn’t continue to smoke and do so. Eventually I quit smoking but continued to eat what I wanted – mostly fried foods, pizza 2-3 times a week, chinese buffet’s, etc. I have always loved to eat, and that has really held me back athletically.
2. When did you start CF(CFED)?
January of 2011
3. What were your goals when you started?
At 35 years old, I was worried that starting a family this late would have me a decrepit old man by the time my little girl was old enough to play sports. I wanted to make sure I stay in good enough shape so I can ‘play’ until I’m in the dirt. Bottom line, I want to be healthy so I can live a long and productive life.
4. My biggest accomplishment in Crossfit THUS FAR is:
My diet. Adopting a ‘mostly’ paleo lifestyle has been much less painful than I anticipated, and the rewards are great. The athletic accomplishments since changing my diet are ongoing. Some days are better than others. I know it would have taken a lot longer to get that first muscle up had I not gone through the Winter Challenge last year, mostly due to lighter body weight.
5. What has your experience been with the nutritional guidance you’ve received at CFED?
I was very skeptical at first. I mean who thinks whole grain bread, beans and dairy are unhealthy? I participated for a year before buying in to eating paleo, and it has made a big difference.
6. How do you feel after eating changing your diet?
I now look at food more as fuel. I know that sounds cliche, but it is true. When I eat right, I feel full but not stuffed. I can tell a big difference on those occasions I make poor decisions.
7. What is your favorite meal?
It’s still pizza and has been since I was a kid. That is about the only time I have grains. I am hoping to perfect a paleo pizza dough this year. Chicken Wings are a close second, so the paleo diet didn’t kill that one off.
8. What is your favorite thing about CFED?
I love all the good people. The coaches have been great, and everyone supports each other.
9. How has CFED changed the way you live your daily life?
Well, I typically wake up and look at the workout first thing. I then make decisions throughout the day hoping to not affect my performance negatively. With a child in the house and time at a premium, I have cut out other things in life so that I can keep up with the programming, and feel I am better for it.
10. How many days a week do you workout?
11. What is your favorite movement? Least favorite?
Muscle ups, muscle ups. These are so awesome when you do them well, but when they start to fail, it is painful, mentally and physically.
12. What do you do in your spare time?
I love to run around with my wife Alicia and my little girl Abigail. I also have a slight music addiction. I attend as many concerts as possible.
13. What does your family/do your friends think about Crossfit?
I think they are still somewhat skeptical of the intensity and time commitment but realize how beneficial it has been for me and my health.
14. Favorite WOD day of the week and why:
I love Friday and Saturday workouts. Both have a celebratory feel to them as one of them is going to be the last WOD of the week.
15. I talk about Crossfit all the time. T/F
less True than 6 months ago, only because I thought folks were gonna put me in a straight jacket, but….still True.
16. Favorite type of workout music:
17. I check the blog before I come into CFED. T/F
18. One word to describe Crossfit:
By ErinnApril 29, 2013
Things are getting back to normal at CFED. Another Open season has come to a close and a few things have been (re)established:
Shana Alverson is the TRUTH. BOOM.
Team CFED is on the rise and people should take notice!
The thruster/chest-to-bar combo is not for the faint of heart.
For 5 weeks, Crossfit HQ released an Open WOD every Wednesday night from a location somewhere in the continental US followed by a demonstration/competition between two Crossfit “celebrities”. For 31 members of CFED, this was a night filled with anxiety, excitement, exasperation…or all of the above. We watched then overanalyzed these WODs for 24-48 hours while mentally preparing for the task ahead. Some WODs, like 13.2’s Push Press, Deadlift, and Box Jumps metcon tested our lighter barbell/gymnastics endurance, while others like 13.4’s repeat of Wall Ball Shots, Double Unders, and Muscle-ups were the ultimate test of mental and physical fortitude.
In addition to making a 25-place jump in the standings from last year, Team CFED also had some new additions to the squad. With their Crossfit experience ranging from 3 months to 2 years, it was a guaranteed weekly PR party in Decatur! There were some fantastic things that happened in those 5 weeks that I could talk about forever but no one wants to hear me talk, so we asked them a few questions:
First Time Crossfit Open Participants:
Tracee Benzo, Alicia Burroughs, Scarlott Cagle, Kendall Harris, Amos Kennedy, Jimmy Lindquist, Jack Purdy, Dave Meadows, Mariana Rivera, Mike Schukenbrock
(Answers chosen randomly—only, not really.)
1. How long have you been Crossfitting?
3 months— Kendall; 2 years— Scarlott
2. What is your athletic background?
“I’ve played baseball since I was 5, swam for 7 years in a summer league, I do 1 triathlon a year, and I play tennis on and off” —Jack Purdy
3. WHY??! (Did you register, that is)
“Matt made me :) haha. He actually signed me up. But seriously I wanted to just see if I could do the WODs and see how I competed in the region—I was aiming to not be the last person. I think I accomplished that.”—Alicia Burroughs
4. How overwhelming was The Open for you?
“I wouldn’t say overwhelming. Humbling is more like it”—Dave Meadows
5. Did you watch any of the Open WOD Announcements? If so, which was your favorite?
“Yes! That was the second-most exciting part of the Open. We’d do the WOD for Wednesday at 630pm then hang around until 8 to see what sorts of crazy we would have to do on Friday.
My favorite announcement was between Kristan Clever and Talayna Fortunato. It was crazy to see Kristan was behind, caught up with 90 unbroken double-unders and finally edged out a victory of Talayna in muscle-ups. Can we say—EXCITING?!?!” – Kendall Harris
6. Name one “celebrity” Crossfitter (NOT Shana).
“Elizabeth Akinwale—The Black Stallion” – Tracee Benzo
7. Favorite Open WOD:
“13.4; When I saw #95 clean & jerk, I thought I was done, so actually doing to #95 clean and jerk once and then making it through TWO ROUNDS for 18 total reps was just the best!! HUGE thank you to Coach Lauren for coaching me up to #95 just minutes before the WOD! Sometimes I struggle with TTB but they were nothin’ after the C&J!! Easy breezy! Still makes me smile!”—Scarlott Cagle
“13.5 was probably my favorite because it was a WOD that I knew I wasn’t going to be SO bad and honestly, I was ready for it to be done!”—Jimmy Lindquist
8. Best part about the Open:
“The local competition with the fellow CFEDers! We have such a great community; it made the Open extremely fun b/c although we were all in “competition” mode, we were all cheering each other on in the process. It was almost more fun to watch one of your own kill an Open WOD than doing well yourself. Seemed like it just brought our already tight community together that much more.”— Mike Schukenbrock
9. Any advice to offer for someone who may want to register next year.
“Do it! It’s a lot of fun and you might be surprised at how well you actually do”—Mariana Rivera
10. In your opinion, were the Open WODs harder than the CFED WODs?
“Really? Did you see the CFED WODs last week? CFED is definitely more difficult”—Tracee Benzo
“Well, 150 wall balls is ridiculous…buuuuuuuttttt, we’ve had some crazy kickers at CFED so I’d have to say they were pretty even”—Alicia Burroughs
11. How was your support system during the Open (family & friends)?
“I didn’t really mention it to my family. My wife saw the little piece of paper with one of my scores lying on the counter and asked ‘what is this?’ I said oh that’s my CF Open score for the week. She said ‘Oh are you going to be on TV doing Crossfit?’ I said no, of course not. So that was about it. Most of my friends at work are softer than newborns and think CF is both dangerous and insane”—Dave Meadows
12. Worst Open WOD (for you):
“Definitely 13.1. F’ing 135# snatch…”— Mike Schukenbrock
13. How many PRs did you hit during the Open?
“1,000,000! No, but seriously everything felt like a PR.” – Amos Kennedy
14. Are you looking forward to doing it again next year?
“I’d be dead if I wasn’t!”—Jack Purdy
By MattGMarch 4, 2013
Learn to move,
move to learn!
Spend a full day with Coach Carl Paoli learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training.
Date- Sunday June 2,2013 9am
Location- CrossFit East Decatur
Details and registration- www.gymnasticswod.com
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