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WOD 5.12.11

3 Rounds for time of:
Row 500m
10 Power Clean and Jerks, 155/105
Run 400m
10 Toes to Bars

Post time and Rx to comments.

CFSBK May Athlete of the Month:
Melissa L!

Days are getting longer and apparently going by faster as we get into
the warmer weather! Apologies for this months AOM article taking a while
(I was just really trying to surprise her...) but it was worth the wait. This
month we honor the one and only, death defying, Connecticut Crusher,
Melissa Loranger! Melissa came to us last summer and has steadily
stepped her strength and skill set up (catching our attention for AOM in the
process) eventually participating in SBK Competition Team classes and
also in the CrossFit Games Sectionals this year. If you know Melissa then
you already know that she’s a great athlete, a great team player, and a
super nice gal to boot. Here’s your chance to get to know a little bit more
about her and how she came to SBK.

Fox - Hey Mel, you’re our Athlete of the Month! Let’s talk!

ML - Wow, thanks! That’s awesome. I really appreciate it.

Fox - Yeah, it’s awesome to choose you. You’ve really impressed the
coaches lately especially with how well you did in the Games this year. It
seemed like you really attacked a few weaknesses and went for it. That
was cool to see.

ML - It was a lot of fun too, and I learned a lot from it.

Fox - OK. Lets start at the beginning...How did you first start CrossFit?

ML - My brother first told me about CrossFit. He had dome some CF and I
also have friends that own a CF gym up in Connecticut (CrossFit Milford).
I was living on Brooklyn but working in Manhattan at the time and didn’t
know that CFSBK existed. I first took a teaser class at the Black Box/

CFNYC in January of 2010 and started their Elements cycle shortly after. I
remember at the teaser class we did a ½ “Cindy” and I was smoked. I had
T-Rex arms for a few days after and I was hooked! I loved the intensity of
the whole thing and the fact that I trained that hard in only 10 minutes. I
eventually found SBK and started here in July of 2010. I remember visiting
with Teresa and meeting you and David and immediately liking the vibe.
You guys were both really welcoming and seemed genuinely interested in
us. Now I can’t imagine working out anywhere else. I talk about CrossFit all
the time to friends and anyone who listens...I guess I’m a little addicted?

Fox - If you are it’s a healthy addiction. What were you doing fitness-wise
prior to CF?

ML - I was ‘working out’ at my work gym, doing some spin classes and
boot camp classes and running as well. I did a few small races and half
marathons but was getting bored with the routine. I’ve always been a
competitive athlete, I played softball from when I was a little girl right up
until high school, played soccer and ran track in high school, and played
soccer and one year of lacrosse in college. When I was little I also did
ballet for a while. I think it was my parents, probably more my Mom’s, way
of trying to keep me balanced :) I still play competitive soccer with the NY
Metropolitan Women’s Soccer League. Appletown is my team. I’m a center
midfielder but sometimes play different positions depending on who we
have playing on any given day. I’ve always loved competition.

Fox - Natural athlete, huh? You’re also doing the Ragnar this month. Tell
me about that.

ML - Yeah, I’m actually a team captain. It’s 12 of us, a bunch of family and
friends who are doing it together. My total mileage is just over 20 miles
which will be the longest I’ve ever ran. I’m really looking forward to it,
should be fun!

Fox - Cool, it sounds like a great time. I’m sure you’ll have stories to
compare with the CFSBK team after the event is over. Let’s go back for a

minute to CF. What keeps you coming here as opposed to doing what you
were doing before?

ML - The intensity, the challenge, and the fact that we train movements
that you just don’t see elsewhere. Before CF I had never done a clean
or a snatch, or really learned anything new fitness-wise for a while. I like
learning the movements and that I can continue to get better at them. Also
before, I’d spend up to 2 hrs in the gym and not get anywhere near the
training effect that 10 minutes of CF can give me. CFSBK is such a great
community also. You get to know and hang out with the people you are
working out with. There’s a sense of commitment to making a class if you
know that someone else is going to be there.

Fox - What are you most and least favorite movements?

ML - Favorite would be thrusters, I feel pretty strong at them. I don’t really
have a least favorite but the most challenging for me would be the Olympic
lifts. There’s the technical aspect to them that is a constanrt challenge
which I actually like.

Fox - What are your impressions of competing in the CF Games this year?

ML - Well, after I was convinced by you and David that I should accept
the invite to the Competition Class, it didn’t take much to get me to sign
up to compete. It helped that others had confidence in me that I’d be able
to do everything Rx’d. It was a great learning experience and taught me
what I need to work on, namely Oly technique and endurance. My favorite
event would probably be the Deadlift/Push Up/Box Jump WOD, and my
least favorite would definitely be the 5 min AMRAP Squat Clean and Jerk.
The cleans got hard really fast. The wall ball and toes to bar were a little
easier than I thought they’d be, so I was pleased with that. Again, it all
just gives me stuff to improve upon. The first time I saw a CF event was at
Hoboken last December and I thought it was awesome. The energy, the
level of competition, and the support that everyone shows each other was
amazing. The Sectionals were more of the same and did not disappoint.

Fox - I’ve got to ask you about something I know you did recently,
skydiving. What was that like?

ML - It was a pretty amazing experience, something I’d always wanted to
do, and something I’d do again. We went out to Long Island Skydiving and
the folks there were great. There were 4 SBK’ers who went, Teresa, Josh
M, Charmel, and myself. First up were Charmel and me so Josh and T got
to watch us go and then we got to see them jump. The free fall was the
best part. You’re going so fast, it’s really exciting. Once the chute opens
it’s almost disappointing. I was like, “OK, now I’m safe, this sucks”. I was
momentarily freaked out though at the thought of the chute not opening, but
obviously everything went as planned.

Fox - Wow. Crazy. Just. Crazy...It’s so cool to learn a little more about the
folks we see every week in the gym. I never would have guessed that ballet
was in your past. Any other interesting hobbies?

ML - I sew, a little. I mean if you want a square shaped thing with an
opening I’m your girl. Tote bags. pillow cases, that’s about where I’m at
right now.

Fox - Alright Melissa, thanks again for sitting with me and for being a great
member of our little community. Last thing. What should we look for in a
future Athlete of the Month?

ML - Someone who works hard, gives 110%, and supports and encourages
others. Someone who is committed to CFSBK at large and who has the
drive to get better.

Fox - Well said.


Thanks to Melissa for taking time out on a gorgeous Friday afternoon to
sit down with me. We appreciate all that she brings to the gym and really
look forward to seeing her get even better along her journey with us.
Congratulations, Ms May!

Long Island Skydiving
CrossFit Milford

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Reader Comments (36)

Well done Melissa! Congratulations!
May 12, 2011 | Unregistered CommenterSamir Chopra
Oh, and as someone from an Air Force family, I have no idea why people want to jump out of perfectly functional aircraft.
May 12, 2011 | Unregistered CommenterSamir Chopra
Congratulations! Awesome picture!
May 12, 2011 | Unregistered CommenterJR
Congratulations Melissa!
May 12, 2011 | Unregistered Commenterariel
Congratulations Melissa! Good luck on the Ragnar this weekend!
May 12, 2011 | Unregistered CommenterJessica Bailey
Congratulations Melissa!

May 12, 2011 | Unregistered CommenterDeb
Fantastic choice! And such a great photo!
May 12, 2011 | Unregistered CommenterMargie
Congrats Melissa! It's been a pleasure having you around the gym. I hope to see you at Ragnar this weekend. (Oh, and I have a little sewing club that I will now plug, you should join us for our next event! bklynembroidery.com)
May 12, 2011 | Unregistered CommenterSarah H
Good work Melissa

First real metcon this AM in a while (still went pretty easy)500m row10 clean and jerks @135#400m run10 PVC situps26:50
May 12, 2011 | Unregistered Commentergabrus
I bow to anyone who has the balls to skydive!

Fun metcon this morning. 24:14 with clean/jerks at 52# and knee ups instead of toes to bar.

I also preceded it with the "B" day of the beginner pullup program. David showed me I've been doing negative pullups incorrectly by not holding my position at the top long enough. Something new to work on for next time. I will, I will, I will do a pullup someday!
May 12, 2011 | Unregistered CommenterStella
Congrats Melissa!
May 12, 2011 | Unregistered CommenterCharlotte
Congrats Melissa! Well deserved (and awesome pic!)

Hope to see you along the course this weekend!!
May 12, 2011 | Unregistered Commenterstephaniep
Congratulations, Melissa! You are so tough! Fab photo, too!
May 12, 2011 | Unregistered CommenterChris A.
congrats melissa. sky diving is the sh*t!!

6am BSQ(45x5 95x4 135x3 185x3 225x2)250x5x3heavy but good.

AMRAP 6minDB split cleanspush ups

4 rnds w 30lb dba nice shoulder burner

wanted to do todays wod, but want to hit every squat exposure this cycle.
May 12, 2011 | Unregistered Commenter.DMG
No surprise here, excellent choice! I feel like Melissa has really cranked up the intensity these past couple of months and it's been so fun and impressive to see her go. I also love how her personality and humor comes out more and more with every conversation. Congrats Melissa! Keep it up girl!

p.s. I love the "Connecticut Crusher" nickname!
May 12, 2011 | Unregistered CommenterJess
Congrats Melissa. Well deserved, and its amazing that you can even smile while free falling.

That picture is no joke.

May 12, 2011 | Unregistered CommenterDan h 3
Fantastic choice. Always love seeing Melissa's smiling face in the gym. That photo put a huge smile on my own face too!
May 12, 2011 | Unregistered CommenterBethany
Congratulations Melissa! Your daily performance at the Box is always motivating!!!
May 12, 2011 | Unregistered CommenterVincent Dugan
NYC PIZZA RUN REGISTRATION IS OPEN! Run 2.25 mi, stopping to eat 3 pieces of pizza on the way. I'm in. http://nycpizzarun.com/
May 12, 2011 | Unregistered CommenterJenna J
Melissa is the bomb. Easiest interview yet, it could have been a 2-parter!


Is there a sense of irony in the fact that the proceeds from the Pizza Run go to...The Juvenile Diabetes Research Foundation International?
May 12, 2011 | Unregistered CommenterFox
Congrats lil baby!

7AM group classWarm up:Power clean complexSome foam rolling

3 Rounds for time:Row 500m10 Power Clean and Jerks 155lbsRun 400m10 Toes to Bars

Time: 21:49 Rxd

didn't hit it to hard, want to save some for the relay!
May 12, 2011 | Unregistered CommenterJosh M
@Josh: If that was "not hitting it too hard," then you, sir, are a BEAST.
May 12, 2011 | Unregistered CommenterStella
24.51 125# c and j

Next time you could do more weight just watch your form, last round you muscled a few of the reps. work on t2b by practicing the rhythm of knee raises.
May 12, 2011 | Unregistered Commentermarc mess
Congratulations Melissa! Well deserved.
May 12, 2011 | Unregistered Commentercharmel
Fox-Where would Juvenile Diabetes Research Foundation International be without diabetes? Where would diabetes be without pizza?Or, maybe it's research.
May 12, 2011 | Unregistered Commenterwillie
First metcon and second class out of foundation and on ramp.Good god that was hard. And fun.25:26 and 65# (first real sets of clean and jerks since foundation - awkward).Kept looking forward to the toes to bar as a rest. Def. need more conditioning.Hopefully I'll be able to move tomorrow.
May 12, 2011 | Unregistered CommenterCorbett
Thanks everyone!! I may just print this one out and post it on the fridge...

I'm very excited and honored to be crowned Ms. May :) I don't know if I'd be as addicted to CrossFit if not for the awesome people I get to work out with and the fantastic coaching staff at SBK. It doesn't get any better than this!

Good luck at Ragnar, Team SBK!! Hope to see you all along the course...or in the Beer Garden at the finish line.
May 12, 2011 | Unregistered CommenterMelissa L
Airborne!! Congrats Melissa!
May 12, 2011 | Unregistered CommenterDavid Mak
22:05 @ 135#. Was not feeling strong today. Too many very long days this week.
May 12, 2011 | Unregistered CommenterVincent Dugan
25:26 @ 105#. Phew. This was hard.

May 12, 2011 | Unregistered CommenterSamir Chopra
Congrats, Melissa!

27:04 at 135 today, definitely not feeling my best. This is what happens when the gf leaves town and I eat takeout for every meal.

I'm heading down to El Paso for the next week and a half, and there are several gyms down there--Get Lifted, Cross Fit El Paso, and Human Laboratory. Does anyone have any experience with any of these places?

Last but certainly not least, good luck to all the Ragnarites this weekends. Have a great time.
May 12, 2011 | Unregistered CommenterJeff
Melissa! Yay! One of my very favorites.

My first time partnered up with Miss May and Theresa a few months ago was when I remember it dawning on me that it was ok to push myself. It was deadlifts and I made like a 30lb jump in weight that day. They were an encouraging duo-- not only to watch such not large ladies lift over 200#, but just nice and very "you can do it, because why not?!"

Yes. Why not?
May 12, 2011 | Unregistered CommenterRobin
I was just thinking on Monday that workouts are almost always much better when I get to be Melissa's partner--congrats! Such a great presence in the gym.

Made it through tonight's slog pretty much RX'ed (I think my toes only actually hit the bar on 75% of those reps, but I was happy with what I got)= 24:13 (I'm not sure on the minutes piece of that at all, Laurel will know, :11 sec more than whatever she got).

Just glad to finish. It's been a long couple weeks rest- and conditioning-wise, and running is UGLY. Good thing there were rows and cleans make me feel better.
May 12, 2011 | Unregistered Commenterkatie
Good work Melissa. I've motivated myself many times by looking up and seeing you pushing yourself.

Slog Rx'd: 26:02 (so Katie is 26:13). Rowing and running in one workout. I'm proud of myself for doing this one - arrived with a headache and the feeling that my muscles were scratchy, thorny and un-interested in moving. Tried to express this as "being made of little balls of steel wool." That's what it felt like. Post-work out I'm feeling much better, thank goodness. Hurray for doing things that loom and beating back the whiny voice in my head that just wants some coffee and to sit some more.
May 12, 2011 | Unregistered CommenterLaurel
Congrats Melissa. Sweet!


I swear that just came out w/o thinking...
May 12, 2011 | Unregistered CommenterRob Is
Did this on Friday with Scott. 21:52 at 95# and with knees-to-elbows. Not fun.
May 13, 2011 | Unregistered CommenterMatt U.

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