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!!


Wednesday, March 2, 2016


Here are the winners from last week’s 16.1!
(note: any division with less than three athletes will not receive any place for that week)

**also note that Friday’s CrossFit Conditioning Classes for the next few weeks will be canceled so as to allow people to do that week’s Open WOD during that time period.

Male RX Division:
1st Place: Cory Hall (Superhero)
2nd Place: Nick Hunter (80’s Rock)
3rd Place: Justin Bruce (Superhero)

Female RX Division:
1st Place: Michele Gregory (80’s Rock)
2nd Place: Nichole Casto (Superhero)
3rd Place: Tara Chiarpotti (Superhero)

Male Scaled Division:
1st Place: Tom Fernandes (80’s Rock)
2nd Place: Trevor Atwater (Superhero)
3rd Place: Erik Dahl (‘Murica)

Female Scaled Division:
1st Place: Shaina Lucas (80’s Rock)
2nd Place: Tammie Herminghaus (‘Murica)
3rd Place: Jen Spina (‘Murica)

Female Masters Scaled:
1st Place: Sherri Lindner (80’s Rock)
2nd Place: Krissi Russell (‘Murica)
3rd Place: Katy Lindner (Superhero)

Overall Winning Team (based on scores, attendance, and costumed members!)

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Del’s Superheroes!! (119 points)

2nd place was Weldon’s Team 80’s Rock (112)
…3rd place was Tom’s Team ‘Murica (96)

The moral of this story is to get your team to do the WOD and in COSTUME!!!

CrossFit Conditioning Class:  Click HERE!

CrossFit Classes:

The WOD:

3 Rounds for Time:

400 meter run
25 wall balls
25 sit-ups

Tuesday's WODboard!

Tuesday’s WODboard!


Monday, February 22, 2016

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It starts this Friday!!!  Sign up now at games.crossfit.com – and get your team some points before the OPEN even begins!!

Monday’s CrossFit Conditioning Class: click HERE!

The Guys from WODhopper came and worked out with us on Sunday!  Thanks for the shirts and tanks, Mike!!

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CrossFit Classes:

The CrossFit Total!

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The CrossFit Total is the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
You will get three attempts for each lift:
The first attempt would be a weight you know you can do for a heavy set of three.
The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt.
Finally, the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Check out this oldie but goodie:

Friday, February 19, 2016

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The OPEN begins in one week!  Are you ready??

Friday’s CrossFit Conditioning Class: Click HERE!

CrossFit Classes:

The WOD:

6 Rounds of:

30 seconds of burpees
30 second rest
30 seconds calories assault air bike
30 seconds rest
30 seconds calories rowing
30 seconds rest

Score is total reps/calories.

Thursday’s Row/Cluster Retest

Squat Monday, January 25, 2016

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We are one month away from the 2016 CrossFit Open and our Second Annual STCF Open Competition. Last year’s Geek Squad dominated for the first few weeks, but in the last few competitions, including the final, Team Sunshine & Rainbows took the lead and won! This year our three teams will be the Superheroes, 80’s Rock Bands, and America!! We will be announcing the teams and the rules in the next few weeks. Stay tuned for more info…
In the meantime, sign up now for the CrossFit Open: http://games.crossfit.com/about-the-games/the-open
Even if you don’t think you would ever make it to the Games, it’s fun to see where you rank in the world.
Here are more reasons to sign up for The Open:

Click here for Monday’s CrossFit Conditioning Class!

CrossFit Classes:

The Lift: Tempo Overhead Squats
5-5-5-5 (3201)
So 3 second descent, 2 second pause in bottom, explode on way up, 1 second hold at top.


10 min AMRAP
15 overhead squats (95/65)
30 double unders