November Athlete of the Month























1. Name – Susan Greenside

2. Age – 35

3. Where did you grow up? – I was Born in Florida, moved around the East Coast, but ended up in Washington and I am proud to call Western Washington my home.

4. What do you do for a living? – I have a little hair salon in Tacoma.

5. Do you have any children? Names? Ages? – I have two boys, Sebastian is 14 and Joseph is 7.

6. If money wasn’t an object what would your profession be? – Money or calories?! If calories weren’t an issue I’d be a professional wine taster! But really, I love what I do so maybe just have a larger salon with more stylists so I could be more of a mentor to them.

7. Where is the most interesting place you’ve ever traveled? – Coos Bay…I just can’t believe people live there…Oh, there was a haunted cave in South Carolina I visited when I was a kid that was pretty creepy. (Could have just been the stories the tour guy was telling us, or was it…..)

8. Tell us something about you we might not already know. – I would love to live on a farm with chickens, goats and other animals, so I tried to create a tiny urban farm in my backyard and have a handful of chickens and a little veggie garden 🙂

9. Do you have any hidden talents? – I can make money disappear. I can also swim and drink beer at the same time without getting a single drop of water in it.

10. When did you become a member at Crossfit Federal Way? – April of 2015

11. When did you realize Crossfit is right for you? – When I could start to feel my abs!

12. What is your favorite WOD/movement? – Opening the FitAid door, because that means I’m done! Back Squats are really my favorite, it makes me feel really strong and they are great for building my rear end 😉

13. What is your least favorite WOD/movement? – BOX JUMPS because I’m only 5 feet tall. :/

14. What is one thing you have done at CFFW that you thought you’d never do? – Actually be able to lift heavy weights. Before doing crossfit when I would watch people lift that barbell with all that weight on it, it looked so daunting! I never thought I would be able to do anything like that.

15. What advice would you give to someone just getting started with Crossfit? – To focus on yourself and not what others around you are doing. Every day is a different day so do the best you can do today.

16. What are your goals? – To have a big round sexy butt like Margi!!!

17. Fill in the blank (one word)

I eat…….food?

I do……..allthethings

I like…….wine

I am…….awesome!

18. Anything else you’d like to add? CFFW has really changed my life. When I started in April I was 25lbs heavier and I couldn’t make it around the buildings for the 400m run without stopping to walk. Crossfit has been an amazing for me, the feeling of accomplishment it gives me is so motivating for every aspect of my life.

Fall Clean Eating Challenge

CFFW will host a 30 Day Clean Eating Challenge this fall to get everyone back on track.

The challenge will run from Monday September 14th to Wednesday October 14th.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Sign up on the whiteboard at the back of the gym.

Buy in is $20 per person. Give your cash to the trainer or email me to charge your cc on file

Each participant must take a before and after picture and email the pictures to Pictures must be taken in a sports bras and shorts or a swimsuit for ladies and just shorts for the men.

The top male and female will split the prize money. Winners will be based on total pounds lost and most improved before & after picture.

Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at Let the clean eating begin!


Sarah’s 90 Day Transformation



















This is me after 90 days of crossfit. I took the first picture after my intro class. I feel like it’s a noticeable difference. I have lost 8 lbs on the scale, but I think the number isn’t the best way to describe what has changed. (I wish I had taken measurements but I didn’t.) I’m probably as toned as I was when I finished Basic training and I’m stronger than I’ve ever been. It feels great! My son is about 36 lbs (an empty barbell I tell myself) and most people think he’s really heavy. I used to; but now he doesn’t feel so bad – I can even throw him up into the air. He loves that I can do that since no one else does.

I started crossfit to get stronger for my running but have since stopped running to focus on crossfit. I used to cry to my husband that I couldn’t lose weight, despite running 3-4 days a week, 8 miles on Saturday, 60 miles a month. I was eating pretty well and couldn’t get to looking how I wanted. The baby weight was stuck.
I lost 3 lbs my first week of OnRamp. Now I fit into my jeans I wore when I got married. And I feel like a newlywed!

I go to class 3-4 times a week and run 1-2 times a month. I still run as fast as I did last year despite not running regularly. I eat fairly clean but mostly only avoid sugar and wheat because it works for me. (Basically I can get away with grains and dairy so I eat them…)
I climbed the rope last week for the first time in my life and I’m doing a scaled competition in August for fun to test my skills. I’m really excited! Crossfit makes me feel amazing. I am still really new at this and I have a long way to go but I can’t wait to take the journey. I appreciate all of the coaching and encouragement I get every time I come in. Keep lifting!!!

Testimonial: Jake Butler

Lead, Inspire, and Motivate…

These are 3 words that I consider to be my mantra as to how I live my life.  A year and a half ago, these words did not mean nearly as much to me as they do now.  This is my story how CrossFit Federal Way changed my life not only physically, but also made me mentally stronger, grow in my professional career, and overall improved my quality of life.

I remember it quite vividly.  It was the Saturday before Christmas 2012 when I made the decision to see what this CrossFit mumbo jumbo was all about.  Prior to CrossFit, I felt like I had a decent foundation of physical fitness.  I had a membership at the local gym, I went 5 days a week, and I felt like I pushed myself more than most others.  In a nutshell, I could bench press a lot (I think), I did preacher curls a lot, and that leg press machine…well I could stack on twelve 45-pound plates and thought I was a badass.  I heard about this CrossFit phenomenon and for about a year I tried to convince myself why it was just a fad filled with a bunch of juiced up muscle-heads.


Check out the stud below pre-CrossFit.  Now how attractive is this guy?  That’s me trying to consume a 2 ½ pound multi-cheeseburger with ½ a pound of bacon, grilled cheese sandwiches as buns, and 2 pounds of Jo Jo’s.  Again, this is myself being completely honest with myself before attempting CrossFit.  Complete honesty sucks sometimes. IMG_0007


I remember driving to the box at the old location.  The garage was open; I approached to see what was going on, and I remember thinking “Holy Crap!  What the hell is this madness going on here?” Derek, owner/trainer of the gym, was pushing up a ridiculous amount of weight, raging like a madman (he’s very loud), and pushing his body to limits I was not familiar or comfortable with.  Keely, another coach, had weights above her head in some squat position doing some sort of Jedi-Knight moves. Keep in mind, most of the women here are almost half my size and I was intimidated.  I felt like I just walked into a personal training room for the 300 Spartans.

I was literally about to walk back to my car when Eric approached me and said “Hey!  How’s it going?  You wanna work out?”  My response, “Uhhhh, yeah sure?”  Obviously, he could see the look of fear on my face and assured me that he wants to make sure that I have fun.  After a brief introduction of various body movements he put me through a simple workout plan known as Cindy.  Cindy is 5 pull-ups, 10 pushups,  and 15 air-squats.  Repeat this sequence for as many rounds as possible for 10 minutes.  Simple enough…10 minutes later, I am lying on my ass gasping for air and completely humbled after a ten-minute workout.  I soon find out that this workout normally goes for 20 minutes with different variations added to the mix.  I was humbled, I was addicted, I signed up.

Over the next 18 months at CrossFit Federal Way, I have achieved the most significant gains that I felt were nearly impossible to attain.  Before, I weighed in at 215 pounds, I was asthmatic (smoking and bad diet highly attributed to this), I was severely uncoordinated, and my only sense of comfort was through beer, pizza, and appetizers (see above).  I was always motivated, but I seemed to make excuses regarding my overall physical appearance and level of fitness.  The reality was I did not have proper direction, and I was not inspired to improve my physical self.  CrossFit Federal Way changed that.  So where am I at now?

To begin with, I weigh in at 178 pounds, which is close to a 40-pound weight loss.  My dead lift has more than doubled boasting a 365 pound 1 Rep Max, and I clean and jerk more than my body weight.  50 pull-ups in a workout are no longer intimidating, and for the first time in my life I have man hands.  Yes!  I finally have man hands!


I would say my most significant gains that I am most proud of are within my metabolic conditioning and endurance.  I most recently ran a mile in 6:39.  Keep in mind that was followed by other lifts, handstand push-ups, and whatever crazy ninja moves these coaches have helped me achieve.  I can do muscle-ups!  It took me 9 months to get my first muscle-up on the rings, and let me tell you there is no greater feeling than to accomplish this feat in front of a class where everyone is watching you and cheering you on.  Thanks to Corey for getting this on video for me. Screen Shot 2014-05-08 at 7.37.34 AM

So how was I able to completely change my attitude on fitness and lead a more positive life?  It’s everything a true CrossFit gym prides itself to be.  Awesome trainers.  An amazing community and support system.  And everyone at the Federal Way Box consistently has helped lead, inspire, and motivate me to better myself on a daily basis.  Whether it’s the on-going competition in improving my score on the whiteboard or posting a new PR, the people at Crossfit FW helped me achieve what I did not believe my body was capable of.

Not only does this apply to my own fitness goals, but it easily translates to my professional goals as well.  The mentality I have achieved through CrossFit Federal Way has helped me motivate employees to achieve goals they may not have believed to be possible to attain.  I have achieved leadership positions within my company and train and motivate others to better themselves as individuals.

Hands down, the coaches at Crossfit FW are awesome!  Thanks to Amy for always harping me in my early days on pull-ups and dinging me for ROM.  I can do LOTS of pull-ups now even with a 25 pound weighted vest.  Margi has helped me improve my snatch technique by helping me NOT think about it too much.  James is a freak of nature and can jump out of a pool.  Shannon 1 and 2 and Keely are so efficient in their WODS it’s disgusting.  Derek has cool hair and is probably the strongest dude I know.  And Eric who has forever instilled proper technique in keeping your weight in your heels, maintaining a neutral back, and loading your hamstrings when performing a proper dead lift.  On a side note, I can only hope to one day have as many perfectly coordinated outfits as him.  Thanks to all the other trainers whom I may not have mentioned, but everyone at this box has improved my life for the better 24 hour locksmith near me.

This is where I am at now:

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Meet Diane, one of our Master’s Regionals Athletes

Yes! Crossfit is for me, too—and I’m a 60-year-old woman.

I saw the difference Crossfit made for my daughter Lisa. After a year, she lost weight, looked great, exuded confidence and really enjoyed the work outs.  She’d tell me about WODs and AMRAPs, trying to entice me… but I was intimidated by the heavy weights—and didn’t see why I should change from the fitness center I went to, just a few blocks from my house.

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Before CrossFit

So, Lisa gave me a month of Crossfit as a Christmas present in 2012—and after two weeks, I was hooked. Within about a month, I did my first double under. Within the first three months, I was able to do a rope climb. I did progressively smaller bands for pull ups, and was excited after about six months when I got my first toes to bar (still a rare occasion for me). 3a_workout_ 0113

It’s not just the end accomplishment: I like learning new skills. It feels so good that my body knows how to snake its way up a rope (thanks, Keely!). I’m more solid and balanced with a snatch, thanks to Eric’s tip about my starting position. It’s amazing how something can go from impossible/scary to possible/exciting—just with the right form (and maybe a little more muscle, over time).

Speaking of that, after some months I noticed muscle my shoulders and neck. When I was kayaking with a friend, she commented: “look at your arms!” I had to get new slacks for work; the old ones were falling off.

Not just appearance, either. When I hiked last summer, I felt like I could almost run up slopes that used to slow me down. And even before I get out to the wilderness… I just love the feeling of working really hard, giving it my all. Sweat pouring into my eyes, my entire body shaking, panting… exhilarated.

Here’s another thing that is so cool about Crossfit Federal Way. I am appreciated for who I am, where I am. I cannot lift heavy weights like Derek, or gracefully fly through pull ups like Keely or Allison. I love to watch them, but I do not try to emulate where they are. I just try to do better than I was, last week/ last month/ last time. Corey applauded my first toes-to-bar (“remember when you couldn’t do those?“ and I replied “yes, that was last week.”) Beyond the Whiteboard provides me with all kinds of ways to analyze my fitness. I love to lift that trend line over time.

I have to admit that I do not yet do paleo, although I eat better than I did before. My goal has been to work out 3 times/week. I could certainly do better.

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A current pic of Diane, looking svelte, strong, and confident

I participated in the Crossfit Open (the entrée to the Games) last year after just 3 months at Crossfit—to establish a baseline. I did it again this year, intending to compare my performance. However—since I am turning 60 in April, I am compared to a different set of people. Turns out there aren’t a whole lot of 60 year old women (yet) who have discovered Crossfit and participate in the Open. The odds are in my favor. I was #66 in the nation for my age group. Woo-hoo! Now I have to better that—and to do so, I have to get in to Crossfit more regularly and renew my commitment.

During my first month at Crossfit Federal Way, I read Denise’s testimonial. She gave me the confidence to go for it—to commit to Crossfit. I love catching up with Denise, Ann, Aileen, and other women closer to my age—the women warriors willing to shake the stereotype and lift weights. I hope that my story will give others the confidence to dive in. It’s only by trying, and failing, that we learn and get better. We can do it without hurting ourselves—and in fact, I think that I can better protect myself and prevent injury, now that I have stronger muscles.

Thank you, Margi, Derek, Eric, for making this possible… and thanks to all the Crossfit coaches, and all you great athletes who push yourselves and are so generous with your praise! You inspire me.