Switching Gears- An important message from coach Shan O

Switching Gears 
To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly.
– Henri Bergson
My last day at CrossFit Federal Way as a trainer and client will be Friday, March 24th. As many of you know, I have been in the process of shifting my training exclusively to weightlifting and I’ve made the difficult, albeit exciting, decision to switch gears completely beginning in April.
With this decision came the extremely tough one to step away from coaching CrossFit. After an upcoming vacation I will spend my workouts snatching, cleaning, jerking, squatting, and working toward being the best weightlifter I can be. I am so, so pumped…but it’s bittersweet with my departure from CFFW.
Thank you for the opportunity to be a part of your lives as your trainer, workout partner, and friend. I am so lucky to have met each and every one of you, to have coached you through your first box jump, snatch, or pull-up, to have filmed your first muscle-up on my iPhone, and to have been there when you ran that first 400m without stopping.
CrossFit changed my life, and I know it’s changed yours. I will be forever grateful to Derek, Margi, and Eric for believing in me enough to allow me the responsibility and opportunity to train CFFW athletes.
In true Shannon fashion, I’d like to leave you with a few pieces of advice.
1. Compete with yourself. Work toward being the best you that you can be, not being better than someone who is your same size, same weight, or who has been CrossFitting for as long as you have. Trust me on this. Once you release that fire within yourself, another will light that will make you stronger – physically and emotionally. 
2. Listen to your trainers. They know what they’re doing. If they tell you to strip weight, strip weight. Your safety and growth as an athlete is paramount. 
3. Squatting makes you a better person. Especially squat snatching and squat cleaning. Do it for me.
Keep in touch. Margi has my e-mail address and you can find me on Instagram (shannyblogs) and at my blogs (www.redfoxfit.com and www.herdogblog.com).
Shannon O. 

12 Responses to Switching Gears- An important message from coach Shan O
  1. margi
    March 15, 2017 | 9:45 am

    Shannon, we are so sad to see you go 😢 You’ve been such an important part of CFFW. We will miss your incredible coaching. You poured 100% of yourself into CFFW and we know you’ll do the same with your weightlifting. Follow your dreams and good luck in all your future endeavors! 😘

  2. Sam T
    March 15, 2017 | 2:38 pm

    Shannon, you will be missed! Thank you for being such an inspiration to so many of us at CFFW. Your positive outlook, incredible coaching, and encouragement has definitely stuck with me. Good luck to you. I will be following your journey! 💕💕

  3. Erin W
    March 15, 2017 | 2:39 pm

    Shannon –

    Thank you so much for all you have done for everyone at CFFW! You will be missed! I will always remember working out with you at the old gym the most! As always I will follow you on all of your blogs! So sad but super excited for your new adventure!!!

  4. Shan Gd
    March 15, 2017 | 3:01 pm

    I can’t even!! My same name sled dragging buddy- I will miss you!!!!

  5. Jamie Jo
    March 15, 2017 | 3:55 pm

    This makes me so sad for us, but so happy for you. You are an inspiration both in and out of the gym, xoxo!

  6. Shannon O.
    March 16, 2017 | 8:31 am

    Thank you so much, ladies! You’ve all made such a huge impression on me and I’m going to miss you so much!!!

  7. Brenna
    March 16, 2017 | 3:44 pm

    This is such a bittersweet post to read! You have truly made my first year at CFFW so amazing and I am so so sad to hear that you are leaving. 🙁
    I am also SO incredibly excited for your new journey in weight-lifting! I will absolutely be following you through your social media channels but hopefully we will be able to catch up on your awesome new strength and competition wins over dog walks this summer! 🙂
    Gonna miss you lady!

  8. Shannon O.
    March 16, 2017 | 7:56 pm

    Thank you, Brenna!!!! Dog walks this summer and before, obviously!!! 💜

  9. Mandy
    March 17, 2017 | 11:07 pm

    Omg! I’m always late to the party…. So excited for you but sad for us. You were one of my coaches a year and a half ago when I did the “on ramp” training. You were and have been so patient and supportive, encouraging and helpful. Just so awesome! You’re going to kick butt on this new journey and just know you’ve got a whole team of cheerleaders rooting you on like you have us over the years, each WOD and open. You’ll be missed but not far from our thoughts….

  10. Shannon O.
    March 18, 2017 | 8:42 pm

    Thank you, Mandy!!!! I really appreciate it! ❤️

  11. Barbara
    March 21, 2017 | 9:49 am

    You will be missed. I’m excited for your new challenge and I know you’ll be successful. I look forward to following you online. 🙂 Thank you for all your support and guidance in my first year of CrossFit.

  12. Shannon O.
    March 23, 2017 | 12:10 pm

    Barb, thank you so much. That means more to me than you know! You’ve been an inspiration to so many of us. <3

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