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).
CFFW 4 LIFE,
CrossFit Federal Way
33753 9th Ave So
Federal Way, Wa 98003
World Class Fitness In 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman, Coach
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