CrossFit Kalamazoo January 2017 Update

CrossFit Kalamazoo
January 2017 Update

CFK Featured Athlete - PATRICIA GODOY
 
We are so proud of all of our CFK Athletes! This month, we are very pleased to feature and introduce Patricia!
 
Age: 29
Occupation: Music Therapy & Social Work
Date Started CFK:  January 6, 2016
 
In general, what is your athletic background? I swam and played water polo growing up. I also love dancing. My husband and I salsa dance, and I’ll admit it-I love Miami Zumba! (Sorry, but Zumba in Michigan is just not the same)
 
How did you learn about CrossFit Kalamazoo? I was new in town and looking for a place to work out. My New Year’s resolution was to find a consistent exercise routine. It was hard to find motivation on my own. Everyone at CrossFit Kalamazoo was warm and welcoming, and it was encouraging to see other people who like me were trying to get in shape and be healthy. The people took the intimidation factor out of the equation. 
 
FYI: It takes 3 months for something to become a habit. So find something that works for you and stick with it! I’m happy I did.
 
How has CrossFit Kalamazoo changed your life, lifestyle, and level of fitness? Strong is beautiful. It is amazing to see how much stronger you get in such a short amount of time. I just celebrated my 1-year anniversary. When I first started, I struggled to hold a training bar and was recovering from pinched nerves in my arms. I am no longer in any pain. Last October, my Festivus partner April & I placed 3rd at the Festivus games. Now, I’m breaking old personal records and setting new ones. If I can do CrossFit, you can too!
I am choosing to put my health first. CrossFit is my form of self-care. It’s my preventative measure against compassion fatigue and burn out. I make it a priority to find time for myself. Often times, we women feel guilty doing things for ourselves. But, in reality, it’s crucial to help ourselves before we help others. 
 
List short/long term goals you would like to accomplish through CrossFit Kalamazoo:
My short-term goals for the next couple of months are to up my toe 2 bar reps, use proper form when lifting, and master the ass to grass squats. 
 
My long-term goals are to grasp double-unders, learn how to climb a rope using the S- wrap technique, and work my way to a muscle up. I’d also like to try my hand at another competition.

 
What do you like most about CrossFit Kalamazoo? I love being able to come in and forget about all the things left on my to do list for the day. This is my happy hour. And, just like everyone says, it’s all about community -- a positive support system. I get to surround myself with people who lift me up.  Who doesn’t love a high-five at the end of the day?
 
What are your favorite CrossFit movements? Kipping Pull-Ups, Skin the cats, and Rope Climbs
 
What are your least favorite CrossFit movements? Wall balls. 16.5 (thrusters & bar facing burpees) was also a tough one!
 
What are you currently doing to try to improve your diet?  I view nutrition as more important than exercise. Learning how to eat properly is an eye opening experience. Most of us learn about nutrition and eating habits from our families. Knowing how to properly fuel your body is the first step. Since I am so busy during the week, meal planning is essential. I grocery shop and cook all my meals over the weekend. Then I have all I need to eat balanced meals on the go during the week. I focus on portion sizes and macro nutrients (proteins, carbs, fats.) I try to eat 3 meals a day plus 2 snacks with a treat yo self-meal once a week. My fitness pal is a free app and was really helpful when I started.
 
Favorite movie: It’s a toss up between The Notebook, Pride & Prejudice, and anything Harry Potter
 
Favorite and/or current book: Last summer I re-read the Harry Potter series in preparation for the new play- HP & the cursed child. Most recently, I’ve read The Discovery of Witches (All Souls Trilogy) and The Life Changing Magic of Tidying Up.
 
Favorite music genre/artist: I love a little bit of everything. Some favorite artists include: Chet baker, Sarah Vaughan, Imogen Heap, Ingrid Michaelson, Iron & Wine, Grace Potter and the Nocturnals, & Little Big Town. But my favorite by far is Gabriel Godoy ;) 
 
Achievements you’d like to highlight within your life: Marrying my high school sweet heart. Becoming a faculty member at Western Michigan University at the tender age of 27. 
 
List a few things we don’t know about you: I’m Cuban-American and completely fluent in Spanish. I’m a trained vocalist. My husband and I started a band- Patricia & Gabriel. We both write & play our own music. 
 
In 10 words or less, what does CF mean to you? Take risks. Believe in yourself. You never know unless you try!

WE ARE JUST ORDINARY PEOPLE DOING EXTRAORDINARY THINGS!

Try A Class - Offered Every Saturday! 
You can "Try A Class"  every Saturday at 10am and join us in our Partner WOD!   
 
When you join us for the first time, you will be partnered with a CFK Athlete and you will be encouraged to do it at your pace.  This is a great opportunity to try out a workout at our facility, visit with our CFK community and be a part of the Community that makes CrossFit Kalamazoo so great!  
 
The cost to join this class is $10 (limited to newbies to CrossFit and does not apply to experienced CrossFitters dropping in).  If you sign up for our On-Ramp class, the $10 intro fee will be applied to the cost of the On-Ramp class. After the first class you may still attend the Saturday Partner WOD as a non CFK member by purchasing a $15 Standard Drop-in.  
 
Reservations are required so please call 269-251-1677 or send an email to reserve a spot.  Since class starts on the hour, please arrive 15 minutes early to check in, complete a waiver and stretch. 

On-Ramp Classes
Our On-Ramp class provides coaching in a smaller group setting and is mandatory for those who are new to CrossFit.
 
This class is programmed to teach you the movements, techniques and lingo and is an hour in duration.  We want to ensure that you have a good foundation built before you jump into our regular WOD!  The cost of this class is $65 (up to 8 classes scheduled over a 2 week period - 5 are mandatory before you move on to a regular WOD)
 
Classes are scheduled Monday through Thursday at 8:00 p.m.   If you are not able to attend this scheduled class, we can reschedule as needed & there will be an additional $10 per class for any class done outside of our regular time slot. Call Coach Tim at 269-251-1677 for more information.

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