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Posted on February 4, 2014
Athlete Recognition - RWC Crystal FongA little over a year ago, NorCal Redwood City was lucky enough to get several members of the people Coach DH worked with at Dreamworks, among them Crystal. Crystal, and the others, have been tireless members since the day they joined, attending every morning class from Monday through Thursday (in fact when any of them goes on a trip, the 7am class fells strangely empty!) She has set great yearly goals, and tirelessly pursues them after class most every day. Her sunny demeanor brightens even the gloomiest early morning class, and her enthusiasm impacts every class she's in. We're happy to recognize Crystal as a wonderful addition to the NorCal family!When did you join NorCal CrossFit?January 2013Why did you join CrossFit?Prior to joining NorCal, I’d been a member of a bootcamp class at our corporate gym for several years. We were super lucky to have DH as our coach for the last few years, and with him, we got our first taste of crossfit movements and workouts. In 2012, he encouraged us to sign up for the open, and although we were completely new to many of the movements (we learned how to snatch with a barbell the day before the workout), we had a lot of fun! It brought all of us together in a competitive, good natured way, and we collectively also all suffered from iron lung at work the day we did the 7 minutes of burpees open workout. It also opened our eyes areas in which we could improve.Following the open, with DH’s help, we got more involved with crossfit. I found that with these types of workouts, we were always challenging ourselves, which I liked a lot. By working on small goals that I set for myself, it was awesome that they added up to amazing gains over time. :)At the end of 2012, DH told us that he was going to go fulltime at NorCal to help out with HGST. We were so sad to lose such an awesome coach, but very happy that he had found a way to follow his own dreams. He suggested that we also come out and give NorCal a try since they’d just opened up the RWC location -- that’s how the Dreamworks crew found a new home at NorCal.I joined RWC in Jan. of 2013, and was blown away by Mickey, Alex and Molly’s coaching. They’ve been so supportive and thorough in their coaching. I’ve made a huge amount of progress in the last year and even though I still have “baby gap” shoulders, I have never been stronger. Working with them definitely makes it worth getting up early in the morning, even when it’s 30 degrees outside.What changes in your health, physique and overall performance have you seen since starting CrossFit?My previous sports were running and high school/college tennis, so I was pretty unbalanced in my strength. I had ok endurance, but my knees would always cave in when I squatted.I had a relatively strong right side, but my left upper body was pretty skinny. Since then, I’ve gotten much stronger overall. I’m definitely am more stable in my legs, and my left side is starting to catch up with my right. In addition to all that, I’ve even grown some traps!At home, when we need to move furniture or boxes around I can pull my own weight now. It’s especially useful since Jon always nominates me to crawl into our little storage areas to pull out boxes.What advice would you give to someone with regards to starting CrossFit?Don’t feel intimidated by the barbells and large weights at the gym. It might seem scary at first, but just give it a chance and walk in the door. Everything can be scaled and tailored to your specific needs. You’ll be amazed by what your body can do given a little training and attention.Favorite CrossFit exercise?I like snatch day, when everything is dialed in and you stand up a new 1RM, it feels great.Favorite activity outside of CrossFit?My favorite days away from crossfit are beach days with friends. The best days usually involve bringing a picnic lunch, tossing around a football on the beach, staying for sunset and then finding some delicious restaurant for dinner.Proudest accomplishment at CrossFit?The day I get my muscle up will be my proudest moment, we’re making progress. :)Favorite place to eat a paleo-ish meal?At home! I love Jon’s grass fed ribeye, medium rare, with grilled veggies.Something that people would be surprised to know about you?Before working at Dreamworks and making animated films for the masses, I worked on satellites and missile simulations for defense.What/who inspires you the most?My dad is probably the most influential person in my life. He taught me that nothing comes for free, and you should always do your best in life. He came to the U.S. with nothing but an undergraduate scholarship to study, he turned that into a Ph.D so that he could teach and provide for all of us. He ran several miles every single morning, no matter if there was rain, wind, snow or ice outside. He taught us that we shouldn’t just ‘try’ our best, just do it and have no regrets. We played a lot of tennis as a family, and he often said that ‘a family that works out together, stays together’. And even though we often didn’t like to do our extra math homework at home, we knew it was good for us because you need to workout both your brain and your body to be well rounded. :) Before he passed away, he told me that he had no regrets in life, he was happy with how life had turned out, albeit a bit too short. So everyday, I try to live up to his standards and just do my best.
WORKOUT FOR WEDNESDAY - LADIES NIGHT!
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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