Monday, October 3, 2016


It’s that time of month again!  Time to announce this month’s CrossFitter of the Month!  Take a look:  October 2016 CrossFitter of the Month

We have less than two weeks to raise funds before the event for breast cancer.

You can donate online for Barbells for Boobs here:  https://fundraise.barbellsforboobs.org/fundraise/team?ftid=89672

You can donate online for METAvivor here: https://secure.metavivor.org/page/contribute/teamSTCF

Here’s Mountain Resort Television Tahoe’s Report on our second Barbells for Boobs event, October 15:

CrossFit Conditioning Classes, click HERE!

CrossFit Classes:

The Lift: Overhead Squat
Every 3 minutes for 5 sets perform 3 overhead squats increasing weight each round.

The WOD:

For Time:
21-15-9 reps of:
overhead squat (115/85)
chest to bar pull-ups


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!!


Mobility Thursday, April 14, 2016

Congratulations to this month’s CrossFitter of the Month!!  Read all about Roberto here: April 2016 CrossFitter of the Month

Roberto got to know Pukie very well when he first started CrossFit!

Roberto got to know Pukie very well when he first started CrossFit!

Please keep Renee Gorevin in your thoughts and prayers as she continues her treatments to fight metastatic breast cancer.  We spoke with her recently and she had just finished her eighth treatment. Her doctor has said that her blood work is looking good.  She will know soon if she will need another treatment.  We stand in support of Renee in her valiant fight!!  Keep it up, Renee!!!  We miss you!

CrossFit Classes:

28 min EMOM:

1st min: 15 box jumps
2nd min: 20 sit-ups
3rd min: 12 push-ups
4th min: 20 air squats

Here’s our CrossFitter of the Month getting one of his 10 bar muscle-ups today!!

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Wednesday's Muscle-Up Madness!

Wednesday’s Muscle-Up Madness!

April 2016 CrossFitter of the Month

Although this month is half-way through, we haven’t forgotten about our CrossFitter of the Month.  I was out of town and unable to interview this month’s athlete early enough to publish it on time.  Then, the athlete had a conflict in his schedule… However, we finally got together, and without further ado…

Meet April’s CrossFitter of the Month:  Roberto Carlos Lopez.

Roberto and Pukie, the universal CrossFit Mascot

Roberto and Pukie, the universal CrossFit Mascot

Roberto moved to South Lake Tahoe in 2008 when he was seventeen years old.  He was born and raised in the state of Tlaxcala in Mexico, but decided to move to the states to be closer to his family.  After taking some English classes at LTCC, Roberto started working at Off the Hook as a cook. Monika Renk, one of our former trainers who now works in law enforcement, was Roberto’s co-worker.  She convinced Roberto to give CrossFit a try.

If you know Monika, you know that she doesn’t take no for an answer; poor Roberto signed up for Elements with her shortly thereafter!  According to Roberto, the first two weeks of CrossFit were quite memorable.  Instead of the usual complaints of soreness and exhaustion, Roberto experienced frequent bouts of “regurgitation” during those two weeks.  In fact, one day, after leaving the gym, he had to use his car as a “puke bucket.”  When I asked him what on earth made him come back for more, he smiled and answered, “It was fun!”


Roberto helped us all cheer Del on at the 2015 CrossFit Games last summer!

Roberto got his girlfriend, Itzel to join with him and the two of them suffered through WOD after WOD for several months. When Itzel’s work schedule changed dramatically, she was forced to quit.  Roberto, however, continued to show up and do the work.  Even after changing occupations, Roberto still found time to make it to the gym.  Why? Because “CrossFit is fun and it’s different from any other gym.  I try to push myself out of my comfort zone everyday because I see people do things that make me ask myself, ‘If he can do that, why can’t I?'” He adds, “CrossFit makes you keep going.  Even when other people are finished, they cheer you on.  They just don’t walk out.  They help you keep going.  I love it!”

And we all love Roberto’s consistent “can-do” attitude and his community spirit. During this year’s Open Competition, he practiced bar muscle-ups for several days before Open WOD 16.3.  During the WOD, he succeeded and completed several of these elusive movements to his shock and amazement!  You should have seen the smile on his face.  Currently, Roberto is working on his ring muscle-ups so that he’ll be good and ready for next year’s Open!  We are sure he will get them, too!

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Roberto was a nerd for Team Geek Squad in last year’s OPEN Team Competition!

Roberto’s favorite WODs contain thrusters and burpees… I am pretty sure I have never heard anyone equate these movements with enjoyment… He also hopes to link his double-unders in the future.  However, he has more important things to look forward to in the future:  a little baby boy!

Yep,  Roberto is going to be a father this May!  Congratulations to you, Roberto and Itzel!  Maybe we will see little Matte Ezhra in the gym one day!

If you get a chance to see Roberto around this month, please give him your congratulations and remember that “fun” can be defined differently for everyone…except us CrossFitters who see “fun” in every WOD, in every lift, and in every day that we walk through that gym door!

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Roberto and his favorite movement: Thrusters!

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Roberto got his bar muscle-ups just in time for this year’s Open WOD 16.3!


Mobility Thursday, March 3, 2016


Mobility Classes are Tuesdays and Thursdays at noon and 5pm. RSVP to hold your spot!!

Who is March’s CrossFitter of the Month?  Laurie Huerta!  Click on the link to see why! 

A new Core Challenge will be revealed on Thursday, as well!!

Sorry we were late on this one: the OPEN took over this past weekend!

At 5:00pm, CrossFit Headquarters will release this week’s OPEN WOD: 16.2! Check out games.crossfit.com for details for Friday’s WOD!
Make sure you show up in costume on Friday to get your team maximum points possible.
If you can’t make it to a class on Friday, or you want to redo the WOD for a better score, we will have Open Gyms available for you to make up 16.2 this weekend and Monday. Make sure to wear your costume then, too.

Finally, for all members who are signed up with crossfit.com, please use the BLUE score sheets so that we can easily see who to validate online.
ALSO, make sure you circle in which division you completed the WOD and for which team you are competing on your score sheet!

CrossFit Classes:

The WOD: 20 min EMOM:

1st min – 12 kettlebell swings
2nd min – 12 push-ups
3rd min – 100 meter row
4th min – 6 burpees over the rower

Wednesday's WODboard

Wednesday’s WODboard