2016 CrossFitter of the Month

December 2016 CrossFitter of the Month

photo4This month’s CrossFitter of the Month has been described as “dedicated.”  He has a consistently positive attitude about his workouts and his fellow athletes. Since joining South Tahoe CrossFit almost a year ago, he has become an almost daily fixture in the six or seven o’clock classes. Meet December’s CrossFitter of the Month:  Christian Munson.

photo21Christian and his wife, Natasha, moved to South Lake Tahoe at the turn of the century; 2001 to be exact.  Having left the heat of Arizona for the mountains and clean air of Lake Tahoe, Christian was hired at Barton as an ER Nurse.  He has been with Barton for thirteen years now.  He and “Tash” have three children in our local school district.

Christian was always athletic.  As a young man, he played collegiate football at Wagner.  When he wasn’t on the field, he was making gains in the gym…As a self-professed “gym rat” for most of his life, Christian shared that he never loved the “creepy gym vibe” he felt in of the places he has trained.  When asked what that meant, he explained that this “vibe” occurs as everyone is pumping iron and watching everyone else.  That does sound a bit “creepy.”  Luckily, about ten months ago, he and his wife decided to try out South Tahoe CrossFit.

photo3Aside from no mirrors to catch glimpses of one’s fellow athletes getting all “swole,” Christian immediately noticed a difference in the athletes at our CrossFit.  Instead of competing against each other, the members compete WITH each other, and support one another.  Christian shares the moment he got his first bar muscle-up:  “I couldn’t believe it.  People were cheering and clapping for me.  It was pretty cool.”  The camaraderie of the communities in each of the classes can’t be found in a normal gym.  Christian went on to explain that while everyone comes to class with different skills, strengths, and fitness-levels, the level of competition remains strong.  Moreover, with that competition comes respect for the different goals and achievement of those goals that people set for themselves.  It is a very supportive community.

photo12Some of Christian’s favorite movements in CrossFit include body-weight movements like pull-ups and push-ups.  When asked what lifts he prefers, he immediately responded with “Thrusters!”  Wow!  That’s not a typical answer!  He explained that he enjoys them…again, that’s not a typical response in the CrossFit community at large.  But, then again, isn’t that what makes this community so great?

Hero WODs like “Murph” remain at the top of Christian’s list of favorite WODs.  Why?  Because these types of WODs (typically named after a fallen soldier or law enforcement officer) push us harder than we normally would push ourselves.  These are typically more brutal and longer in terms of a daily WOD.

photo14When asked what types of goals Christian has set for himself for this next few months, he would like to get his wife back into the gym.  She suffered an injury a few months back but hopes to return soon.  Christian would also like to just “keep mastering” those movements he hasn’t mastered yet.  With Christian’s commitment and effort, I am sure he will achieve those goals he has set his sights on.  This is one of the reasons he was chosen as this month’s CrossFitter of the Month.  According to Weldon Wulstein, one of the owners of South Tahoe CrossFit, Christian rarely misses his morning CrossFit class.  He is “dedicated to coming to class” and always has a quiet yet strong “can-do” attitude.  One of our trainers, Dylan Thomas, described Christian as someone who “loves to work hard; he stays safe within his limits, and he never quits.”  Dylan went on to say that Christian is “a joy to work with.”  Members of the early morning classes would agree with Weldon and Dylan.  Nick Barclay, a regular at the 6am or 7am class, got to know Christian better this summer doing 400 meters of lunges.  He remembers exchanging life stories with Christian each 200 meters.  When asked to describe Christian, Nick said, he is “f-ing awesome!  He is a constant source of inspiration to me.  When a WOD is kicking my ass and I feel like taking it easy, I will look over and he is kicking ass so I keep going.”


Dylan, Christian, and Nick!

When asked for any parting words, Christian wanted Dylan to know how much he appreciates the “gangsta rap”  he gets to workout to at 0600!  Yeah, we all love Dylan’s choices in music!!

If you see Christian, please make sure you congratulate him… We are honored to call Christian December’s CrossFitter of the Month!!

November 2016 CrossFitter of the Month

photo18This month’s CrossFitter of the Month was born and raised in Libertyville, a suburb north of Chicago, a true Cubs fan who saw her team go all the way and win the World Series this year!  You also wouldn’t know that this young lady worked a corporate job in Chicago for four years.  However, BAM!  Just like that, her life changed!! While visiting a good friend in Long Beach, California, Beth Wunderlich, had an epiphany:  she needed a change because, geez, life is too short!  So, she packed up her stuff, left the Windy City for sunny SoCal, and started school again; this time, for a teaching credential at Cal State Long Beach.  What guts!!  Not only was it a huge challenge to go back to school after being in the corporate world, but to be self-sufficient while going to school is something that Beth had to get used to, and very quickly.  Once she received her PE credential, she began applying for positions up and down the coast of California, as Beth had discovered that she loved the beach.  Unfortunately, the only position that offered an interview to Beth was one up in the mountains of northern California, in a little place called South Lake Tahoe.  Beth was hired at South Tahoe Middle School as a PE teacher in 2012.

I wish we could say that Beth immediately found South Tahoe CrossFit and started her high elevation fitness career with us.  But, alas, no.  Beth joined another gym [sigh] thinking that it would be like other gyms she had been visiting in Long Beach.  She tried to find the fun in fitness, but ended up a bit bored with her (then) current routine.  Without workout buddies to encourage her in classes that most knew her name, Beth tried a little yoga.  And, said like a true CrossFitter, Beth found that “yoga was just hard.”  So, Beth walked into our place at the end of August, 2015. Unlike most, Beth wasn’t the least bit afraid of walking into a CrossFit gym.  She had tried CrossFit through a “groupon” while working on her credential in Southern California, and was “box” shopping with a friend prior to her relocation to Tahoe.  We are sure glad she moved here and joined our community!

Last year's Team OPEN Comps - Beth was on Team Superheroes!

Last year’s Team OPEN Comps – Beth was on Team Superheroes!

13681033_1223785130967209_7666434350196159617_nBeth was chosen as this month’s CrossFitter of the Month because of her “Can Do” spirit.  If any of you saw the video we posted earlier in the week as an example of Beth’s determination, you’d understand how far this lady has come.  She had some overwhelming fears…but with consistent work and loads of effort, she now “can do” box jumps and rope climbs!  She loves the teamwork behind the workouts and her attitude reflects this, as well.  We are inspired by Beth and her ability to simply smile, laugh, and try again!

Beth’s favorite CrossFit movements are pull-ups and rope climbs. She abhors the bike…but don’t we all?  She also doesn’t love lifting.  She really likes body weight movements, although she is starting to like (don’t tell anyone…) clean and jerks!

As far as WODs are concerned, she loves long WODs: chippers, EMOMs, Hero WODs… But not too much lifting… 😉

Beth has some goals in the gym.  She’d like to change her rope climbing technique for a more efficient ascent.  She also has her sights set on that 14 pound wallball!  She’d like to get better at her kipping pull-ups, toes-to-bar, and snatches.. She also sees a small-ish competition in the near future.  Maybe New Kids in the Box, maybe something else.  She would have competed in our Turkey Throwdown this month, but her dad is coming from Chicago to visit that weekend!  Next year… and maybe she’ll be enjoying those lifts by then!


Beth takes advantage of everything Tahoe has to offer: skiing, hiking, biking, and CrossFit!! Congratulations to Beth!!

Please help us congratulate Beth Wunderlich for being this month’s CrossFitter of the Month.  Her persistence and drive inspires all of us to keep progressing and keep working toward those goals that instill fear – no matter how scary they may seem in the beginning!  Congratulations!!


October 2016 CrossFitter of the Month

Meet Phil Sturgeon, also known as “The Beast”!  We think a better name would be “The Golden Boy.”  The owners of South Tahoe CrossFit want to recognize Phil because he has worked hard inside and outside photo2(121)of the gym.  He has a heart of gold and is often seen with a giant smile on his face. He is also a highly decorated Special Olympics athlete who has picked up several gold medals since he first began competing back in the 1990’s.

Phil was born in Merced, CA but moved to the Lake Tahoe area in elementary school.  He grew up in Tahoe’s backyard:  Markleeville, in Alpine County.  He attended Diamond Valley Elementary School and graduated from Douglas High School in 1993.  After graduation, he met Bill Murray, a former principal at South Tahoe High School and neighbor of Phil’s in Markleeville.  Dr. Murray invited Phil to apply for a custodian position at STHS.  Phil got the job and began commuting over the mountain everyday.  In 1994, he and his mother, Carol Murdock, a retired STMS teacher, moved up to South Lake Tahoe so that they could be closer to their work. Once a resident of the south shore, Phil got his driver’s license.  This was a really special achievement for Phil as now he had more independence.   His job at STHS has evolved into a three-title position:  cafeteria assistant, custodian, and softball coach.

20830_953402588005466_6217860776883959350_nBeing involved in softball is one way that Phil stays active.  However, Phil has always been involved with some type of sport.  In the 1990’s Phil was a member of Team USA in the World Games for the Special Olympics in Boise, Idaho.  He took home three gold medals from that event:  slalom, giant slalom, and downhill ski racing.  Since then, Phil has competed in other Special Olympics competitions.  He especially loves winter sports.  Last winter, he medalled again in the slalom, giant slalom, and downhill Special Olympic races held at both Heavenly and Northstar.  Last summer, he competed in the Summer Games at UNR and received the gold in Track and Field’s 200 meter dash, 100 meter dash, and shotput.  With all these accolades, it’s no wonder either nickname fits!

photo12In 2009, a former STHS teacher and friend, Tim Anderson, told Phil about South Tahoe CrossFit.  Phil checked it out and really liked it.  However, as Phil recalls, he got “lazy.”  Then, in 2012, after much nudging again, Phil joined in earnest and began loving it.  He recalls that it was “challenging,”  and Phil loves challenges.  Phil comes to the gym almost every day of the week to work on his favorite movements.

Nice work today, Phil! You truly are a superstar here at STCF!

Nice work today, Phil! You truly are a superstar here at STCF!

When asked what are his favorite CrossFit movements, he emphatically responded:  “Deadlifts and hang cleans!!”  Phil explained that these two lifts are not easy for him and so for that reason, he enjoys them.  He also mentioned burpees…an often-hated movement in the CrossFit Community.  Phil’s reaction to this word was “Yay, Burpees!”  Yeah, he doesn’t like them either…

Phil’s favorite WOD, or Workout of the Day, is “Murph,” a Hero WOD that is typically completed on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Phil explained that when he does “Murph,” he is actually doing it for those servicemen and women who have given the greatest sacrifice for our country, especially when the workout gets really hard and he feels like giving up.

photo1(172)Phil has many gym goals in the future.  He would love to get his double-unders and rope climbs.  Like many of us, he would also love to get his handstand push-ups!  He is really looking forward to this year’s Barbells for Boobs event slated for October 15th at the gym.  He is excited to work on his clean and jerks in honor of breast cancer awareness. Outside of the gym, he is on a weekly bowling team and golf team.  He would like to get better in both of these sports as well so that maybe, one day, he can bring home the “gold” in these two sports!

Please make sure and congratulate Mr. Sturgeon, aka “The Beast” or “The Golden Boy” when you see him around the gym! We are very proud of your accomplishments inside and outside of the gym, Phil!  You should be, too!


September 2016 CrossFitter of the Month

This month’s CrossFitter of the Month is a fighter.  Here is Lacey Leonard, as she attempts at, fights for, and then succeeds with her first bar muscle-up during last year’s Open Competition (photo credits to Christos Christoudias):
photo2(139)Look at that smile! Talk about sheer joy!  We chose Lacey to represent us this month because of this smile, this attitude, and this level of inspiration.  Her love of a good challenge keeps her fighting the good fight.  Like yesterday, while most of us were barbecuing and drinking a cold one, Lacey was in the gym getting her very first set of strict ring muscle-ups!  What? Yep… That’s right!  Perseverance, determination, and commitment – these three words sum up Ms. Leonard.

Not sure if many of you know this, but Lacey was born in New Jersey!  She moved to Tahoe when she was quite young, allowing her to develop a more west coast-accent.  😉 As an almost native Tahoan, Lacey attended Al Tahoe Elementary School (before it was an annex to the school district), South Tahoe Middle School, and graduated in 2005 from South Tahoe High School.  She left Tahoe for a brief stint while she went to college in Phoenix.  She received her undergraduate degree from ASU.   Lacey might have been enamored by the sun of Arizona, but it was the cool mountain breezes of Tahoe that beckoned her home.  She moved back after college, and then communted to Marysville, CA while working on her X-Ray license.  She currently works for Carson Valley Medical Center and Barton Hospital as an MRI tech.


Cassy and Lacey, Superheroes-in-Training!

In and out of school, Lacey was always active.  If she wasn’t swimming on the city club team, she was kicking around a soccer ball with the local AYSO.  Once in high school, she turned in her soccer cleats for a tennis raquet and track shoes.  After high school, she took up mountain biking and rock climbing. When asked how and why she walked through our doors, she mentioned Jenn Galea.  Jenn, a co-worker and friend, had been trying to get Lacey to try out a class for a while. Lacey signed up for the Ski Conditioning Class and met Cassy Burnside.  The two of them decided to see what the rest of the box was all about.  That was almost two years ago.  Monika Renk took these ladies through Elements, and despite being a little nervous about getting hurt, Lacey was hooked.  Two years in, and she has already competed in two functional fitness competitions:  New Kids in the Box.  She loved these events and hopes to compete in more, especially if there is swimming involved!

photo4(71)Like many of our members, she has natural athleticism. However, being a natural can only take one so far.  She is determined to do better, pushes herself further, and accomplishes what she sets out as her goal.  She is also extremely unassuming.  I wish I had recorded her reaction upon discovering that she was to be this month’s athlete.  She was shocked, to say the least, and questioned our selection.  She is amazing.


Deadlift Ladder at the 2016 NKIB

For Lacey, anything difficult is fun.  Her favorite movements include pull-ups, handstand push-ups, rope climbs, and double-unders.  Her very first WOD is still her favorite:  a 30 minute AMRAP of rope climbs and push-ups.  (I remember that WOD…only because my arms felt like they were going to detach from my body fifteen minutes into the workout!!)

When asked if she has any future goals, she simply stated, “To continue to have fun and improve!”  That’s really why we all do this, right?  Oh, and to get that strict muscle-up… (did I mention that she got it, today?)

We selected Lacey because she is a strong and determined young lady.  She, like all of our past Athletes of the Month, continues to inspire all of us not only because of the work she does, but also because of her attitude and spirit of competition.


Make sure you tell Lacey “Congratulations!” when you see her!!


August 2016 CrossFitter of the Month

IMG_4646This month’s CrossFitter of the Month is more thin-skinned than most…some would say he’s a bit dull, even flat.  However, he finds himself flush in the center of attention because of his winning smile and his uncomplicated personality, plus he fits into any small space.

Screen Shot 2016-08-22 at 8.56.57 PM Screen Shot 2016-08-22 at 8.54.52 PM Like many of our athletes and well-rounded locals, this month’s athlete loves adventure.  You might find him on the back of a bike, (as long as it’s not a fast bike) or even playing hide and seek with the neighbor’s kids.  He greets every new situation with the same expression:  pure joy!  This is what we love about this athlete.

Screen Shot 2016-08-22 at 8.56.16 PMHe’s super helpful; maybe you need a spotter?  some shade?   He’ll be there for you.  He is always up for anything and can be found anywhere there’s a party, as long as you bring him. The owners chose this athlete because they love having him around. He never complains about one of Tom’s WODs or even Dylan’s warm-ups.  Instead, he goes where he’s needed. Sometimes we all wish we were a little more easy-going and simple as this athlete.

Screen Shot 2016-08-22 at 8.55.49 PMWhen we told him he was this month’s CrossFitter of the Month, he looked at me with a blank face!   He was speechless! So, here he is:  with one week left of August, we have just enough time to introduce this one-dimensional, flimsy yet profound athlete:  FlatJack!

Screen Shot 2016-08-22 at 8.56.34 PMMake sure to congratulate FlatJack when you see him hanging around the gym.  If you have your picture taken with FlatJack, please post with #flatjackslt and @flatjackslt

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FlatJack is always a hit with the ladies!

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FlatJack is always up for any adventure!

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FlatJack is rarely seen “flat out chillen” like he is here!