SPOTLIGHT ATHLETE: Eileen Horsmon

This month we have chosen Eileen Horsmon as our spotlight athlete! She has been a CFR athlete for over a year now and we keep seeing her constant improvements. Eileen listens to coaching cues and takes direction very well. She is incredibly strong (like super woman strong!) and always has some impressive numbers on the board! Eileen consistently attends the 4:30pm class and unceasingly brings good vibes with her! We love having Eileen apart of our CrossFit Rolesville community and couldn’t be more proud of her progress! 

Age: 27

Occupation: Law Enforcement Officer

 

Proudest accomplishment at CrossFit Rolesville?

When I maxed out my back squat at 275 🙂

How did you find CFR? Why do you train?

A friend from work invited me to try Crossfit with her for the first time and I loved it from the very start. I train because it’s makes me happy and healthy!

What is your favorite moment so far at CFR?

My favorite moment at CFR was probably when I PR’ed my back squat. I’m not the best at plate math so I was pleasantly surprised when my max had doubled from when I lifted in college.

What is your daily motivation to workout?

Beach season…

Favorite and least favorite movements?

It is no surprise that my least favorite movement is backwards bear crawls. I look more like a baby giraffe than a bear. My favorite movement is power cleans.

What’s one thing you would tell to a new CrossFitter?

I would tell a new CrossFitter to not compare themselves so harshly to other athletes. It’s great to be competitive but it’s more important to pat yourself on the back when you meet a new goal.

One song that gets you amped up during a WOD?

I can’t think of one song but pretty much anything in the EDM genre.

Tell us something about yourself that we don’t already know.

I can listen to a song 1,000 times and still never know the lyrics. I should know every word to “Come on Eileen” and it stumps me every time!

SPOTLIGHT ATHLETE: Ashley Smyth

For the month of May, we have chosen one of the most kindest, hard working, super moms we know….Ashley Smyth! She has been a CrossFit Rolesville athlete for over a year now and she continues to improve each day. Ashley has very few weaknesses when it comes to CrossFit, but she is constantly listening, learning, and growing each class. She is a very competitive athlete as well. But never fails to cheer for everyone around her. She is dedicated, not only to here 5:30am crew (and the occasional 9am’ers!), but to her awesome family as well. Her two extremely adorable daughters, Piper and Penny, make an appearance every so often and it’s always a treat for anyone in the gym! And though we don’t see Josh (her very supportive and loving husband) as much as we would like, we still love him too! 😉 We are very proud to have Ashley and her family apart of our CFR family! 

 

Age: 30

Occupation: Mom/work from home

Proudest accomplishment at CrossFit Rolesville?

The Open.

How did you find CFR? Why do you train?

I would drive past CFR all the time and decided one day I wanted to do more than run and gave it a try. I train to feel strong, stay healthy, and push me from my comfort zone.

What is your favorite moment so far at CFR?

So many…I love seeing others hit PR’s! Knowing we all want each other to do their best and get stronger is so fun!

What is your daily motivation to workout?

My family. Josh, Piper and Penelope. My 5:30 ladies…always making sure we are all coming 🙂

Favorite and least favorite movements?

I love everything except Snatches

What’s one thing you would tell to a new CrossFitter?

 

Do it. Stick with it. It’s hard and it’s fun…and it helps when you love the people you work out with (5:30 am and occasional 9) 

One song that gets you amped up during a WOD?

Can’t Stop the Feeling from the Trolls soundtrack. Anything I like, Thomas usually changes it.

Tell us something about yourself that we don’t already know.

I’m pretty competitive.

“What you don’t know about Ashley (from her husband Josh!)…she’s a SUPERSTAR! She works at Majestic, she’s an amazing stay at home mom, she works out every day, and homeschools!”

 

SPOTLIGHT ATHLETE: Tim Carmack

This month’s spotlight athlete is Tim Carmack! Tim has almost been with us for a year now and we constantly see his dedication to the sport. He always walks in with a smile on his face and an extremely positive attitude, no matter what the WOD may be. Tim is very coachable and always listens to cues given to him in class. He has put in the work and we have definitely taken notice! We couldn’t be prouder to call Tim a CFR athlete and friend. Well deserved Tim!

Age: 49 and just in time for this. I turn 50 in June. 

Occupation: Marketing Vice President for a coatings manufacturer and distributor.

 

Proudest accomplishment at CrossFit Rolesville?

Several months ago, the workout called for 30” box jumps. Thomas encouraged me to try them by stacking the pads equal to 30”. I did not think there was any way I would do 30” jumps but I did.

How did you find CFR? Why do you train?

I found CFR through Craig and Heidi Mayhugh. I train because it has a huge impact on my attitude, energy, and enthusiasm. The health benefits are great too.

What is your favorite moment so far at CFR?

Saturday partner WOD, and when the fridge is full of Fitaid RX!

What is your daily motivation to workout?

The days I workout at CFR seem to go much better than the days I don’t. It is that simple for me. I have a much more optimistic and energetic outlook compared to days I don’t go to CFR. The 5:30 am CrossFitters are great!

Favorite and least favorite movements?  

Favorites – push ups, pull ups and running

Least favorites – burpees and my new least favorite box jumps (little gun shy) and especially burpee box jump overs

What’s one thing you would tell to a new CrossFitter?

I would tell them that I wished I had started fifteen years ago. I love it!

One song that gets you amped up during a WOD?

I don’t really have a song that gets me amped up because once the workout starts I don’t even hear the music. My favorite music genres are Rock, Country and Christian. However, if I had to choose one song, The Rising by Bruce Springsteen.  

Tell us something about yourself that we don’t already know:

I love baseball and all things Pittsburgh.  Closer to home for the CFR crew, I used to babysit Craig Mayhugh when he was ten years old.  Yes, it is true.

SPOTLIGHT ATHLETE: Lizzy Ellison

CrossFit Rolesville would like to congratulate Lizzy Ellison on being the March Spotlight Athlete! If you’ve ever seen Lizzy workout, 1) you know Teddy (her dog) is hanging out in one of the corners, and 2) you know she works extremely hard and keeps grinding through any tough WOD thrown at her. She is completely dedicated to improving her fitness and bettering herself. If Lizzy can’t make it to a class, she’s at Open gym making sure she puts in the work. She is very modest about her awesome CrossFitting abilities and is incredibly supportive of other athletes. And she is always, ALWAYS, having fun! We are proud to call Lizzy and CrossFit Rolesville athlete and friend.

Age: 26

Occupation: Fitness instructor/ Massage therapy student

Proudest accomplishment at CrossFit Rolesville?

Last year’s Open, I did my first chest to bar in the workout, 17.3.

How did you find CFR? Why do you train?

I had been doing CrossFit for a couple of years and got excited to see that a CrossFit box was opening up down the street. I train to better myself mentally and physically.

What is your favorite moment so far at CFR?

The Deadman Wodding competition. It was my first RX competition and I had lot of fun with my partner in crime, Melanie.

What is your daily motivation to workout?

My daily motivation is to maintain the progress I’ve made and to better myself over time.

Favorite and least favorite movements?

My favorite movements are overhead squats, HSPUs, and burpees.

Least favorite is definitely running and high box jumps.

What’s one thing you would tell to a new CrossFitter?

Stay with it and don’t get discouraged. Scale when you need to and over time you’ll surprise yourself with what you are able to accomplish.

One song that gets you amped up during a WOD?

The Middle by Zedd

Tell us something about yourself that we don’t already know.

My sister originally got me into CrossFit. I hated it because I didn’t know any of the movements and my sister was better than me. She even paid for my first two months just so I would go with her.

Huge shout out to Teddy as well! You deserve all those post WOD treats! :]

SPOTLIGHT ATHLETE: Brad Griffin

We’d like to congratulate our February Spotlight Athlete, Brad Griffin! Brad has been a member at CrossFit Rolesville for almost a year now and we love having him apart of our community. He has shown consistency, grit, and a ton of growth. Brad focuses on form and makes an effort to understand the purpose of each WOD so he can achieve the correct stimulus each day. He is very coachable, has made great progress, and we couldn’t be prouder to call him a CFR athlete!

Age:  Haha, 39 for a few more days.  I will be turning the big 40 this month. 

Occupation:  IT Consultant

Proudest accomplishment at CrossFit Rolesville?  There are many, but if I had to settle on one, it would probably be my first Bar Muscle Up.

How did you find CFR? Why do you train?  I remember seeing the free 7 day trial on Facebook.  I had been thinking about trying out CrossFit for a while, so I gave it a shot.  I’m glad I did and hate I didn’t try it out sooner.  I train to maintain an active lifestyle and stay in shape. Working in IT, there is the opportunity to fall into a sedentary lifestyle, as much of my time is spent behind a computer screen.  I try to counter that as much as possible by using a standing desk and training at least 3 days each week.

What is your favorite moment so far at CFR?  Favorite moment so far was the Deadman Wodding competition, when I hit a PR on the Power Clean.  There was a lot going on during the competition, but with everything going on and through all of the noise, I just remember Dan, Mark, and Megan’s voices very clearly providing words of encouragement, which pushed me to reach a new PR.

What is your daily motivation to workout?  2 things.  As much as I can, I want to set a good healthy active lifestyle example for my 2 sons and I want to keep moving now so that I will be able to keep moving when I get older if that makes sense. I’m not going to lie and say that I don’t seek motivation from trying to pick up some spotson the leaderboard, hit new PRs, and compete, but I look at those things as a bonus.

 

Favorite and least favorite movements?  Box Jumps are probably my current favorite because I feel they are one of the movements I am able to be most competitive at.  Overhead Squat is probably my current least favorite because I’m still working to be 100% comfortable with the proper form.  I say current because I imagine my favorite and least favorite movements will change over time, as my abilities change.

What’s one thing you would tell to a new CrossFitter?  I could go on and on in my response to this question, just ask my family, especially my wife, and close friends, but I will try to keep it brief.  A quote I’ve seen recently comes to mind on this question, “One day, or day one, You decide.”  I was in the one day camp for a while, until I gave CFR a try almost a year ago, which was when my day one started.  I’ve never looked back.  Being new to CrossFit when I tried CFR, I don’t have any other CrossFit boxes to compare to CFR and the coaching staff, Thomas, Megan, Peter, and Graham, but in my experience, being a member of CFR is unlike any other gym or fitness center I have ever been a member of.  The workouts are all built around pushing your abilities to new levels, from the warm-up routine, to the accessory work, working on proper form for each of the movements, what seems like an infinite number of scaled workout options for any age/ability level, and the support of the coaches in helping you through everything.  And, the support provided by fellow athletes is unparalleled.  It’s like a big family where everyone has the same goal of supporting and pushing each other to reach new levels. So, I would just tell a new CrossFitter, just give it a try.  I think you will find that it was worth it.

One song that gets you amped up during a WOD?  During a WOD, I’m not really paying any attention to what music is playing.  However, I do like to listen to rap music while working out.  One of my favorites is Eminem – Lose Yourself.

Tell us something about yourself that we don’t already know.  I love to grill.  One of my favorite things to cook is chicken wings on an old charcoal grill passed down to me from my grandfather.

SPOTLIGHT ATHLETE: Melanie Shumaker

With a new year upon us, it’s time to announce the new spotlight athlete. For the month of January, we have chosen one lady who has shown tremendous growth and continuous dedication, Melanie Shumaker! Since she has joined, Melanie has improved greatly in all areas of CrossFit. She continues to rise on the leaderboard and even took 1st place in our partner competition. Not only is she a great athlete, but Melanie is incredibly friendly and will always be cheering on others. She regularly attends events at CFR and is very involved in our community. We are extremely proud to have her as a friend and apart of our CFR family.

 

Age: 32

Occupation: Physical Therapist Assistant

Proudest accomplishment at CrossFit Rolesville?

Getting my first pull up, which took me about a year, and then RX-ing my first pull up WOD (Jackie) shortly after….despite my anger toward Thomas when he told me I was going to do RX 🙂

How did you find CFR? Why do you train?

Spenser (my husband) started CrossFit and kept trying to get me to join. I kept refusing because distance running was my thing and I had no interest in strength with the lady fear of getting “bulky”. I finally gave in and hated to admit he was right 🙂 When moving from Raleigh to Rolesville, we drove by CFR which happens to be about 2 miles from our house. We did a drop in and loved how welcoming everyone was and how good the coaches were, so we joined! I train to stay in shape and meet my competitive needs! Chasing after people at the top of the leaderboard and after my own PR’s gives me the motivation I need to keep showing up!

What is your favorite moment so far at CFR?

It’s a tie between Friday Night Lights during the CrossFit open and the DEADMAN WODDING competition. Its so great and inspiring to see everyone supporting each other to push their limits and achieve new goals!

What is your daily motivation to workout?

The post workout feeling, to achieve and work toward new goals, and to beat my husband’s time/reps in every WOD 🙂

Favorite and least favorite movements?

My favorite movement is back squats

My least favorite movement is toes to bar or burpee box jumps

What’s one thing you would tell to a new CrossFitter?

Don’t be intimidated if it doesn’t come easy, it will take time to learn form for the lifts and movements. Just keep showing up and you will be amazed at how much progress you will make. Also, the soreness does not last forever!

One song that gets you amped up during a WOD?

Anything upbeat. Honestly, I zone out completely when the clock starts and I have no idea what’s even playing. As long as I can’t hear myself breathing, I’m good!

Tell us something about yourself that we don’t already know.

I did competitive cheer in high school and can do back flips.

SPOTLIGHT ATHLETE: Brian Nelson

The delayed post on this month’s Spotlight Athlete is no reflection of how awesome he is! So without any further ado, our December Spotlight Athlete is Brian Nelson and we can’t say enough positive things about him. He can be found on most days at the 6:30am class and is definitely one of our friendliest members. Brian is consistent and trains hard. He listens to coaching cues and constantly pushes his limits. Brain is a dedicated member of CFR and we are super proud to have him! Congrats Brian!

Age: Over 40 🙂
 
Occupation: Real Estate Broker for a team of custom home builders
 
Proudest accomplishment at CrossFit Rolesville? 
Mastering the Toe to Bar
 
How did you find CFR?
Live around the corner – pass it every day.
Why do you train? So I don’t punch people in the face during the day :). Seriously, it’s more for my brain than anything. Working out in the morning keeps me focused throughout the day and keeps the stress level in check.
 
What is your favorite moment so far at CFR?
The Deadman Wodding competition
 
What is your daily motivation to workout?
Stress relief.

Favorite and least favorite movements? 
Favorite: Anything Kettlebell related. I also like to run fast. 
Least favorite: Hand-stand push-ups. I can’t be inverted – it’s in my contract :). I also haven’t made nice with Double-Unders yet.

 
What’s one thing you would tell to a new CrossFitter?
Stick with it – before you know it, it will be second nature.
 
One song that gets you amped up during a WOD?
My 6:30AM class likes the purple Lamborghini song – although none of us can sing any of the lines beyond ‘purple Lamborghini, purple Lamborghini’.
 
Tell us something about yourself that we don’t already know.
I’m a house-aholic/real estate junkie. I’m in it all day at work and then love to come home to a project. I’m not happy unless we’re tearing out walls, adding something-on or building new. 

SPOTLIGHT AHTLETE: Sue Demiralay

For the month of November, we have chosen Sue Demiralay as our Spotlight Athlete! Sue started at the beginning of 2017 and has continued to improve throughout the year. She is from Germany and sometimes there is a slight language barrier. However, she never lets that stop her from asking questions, giving it her all, and accomplishing the workout. She pushes her limits and never gives up. Sue is also one of the sweetest and kindest people to have ever walked through our doors at CrossFit Rolesville. Everyone absolutely adores her and her entire family. We are extremely proud of her and love that she is apart of our CFR community. 

Age: 45 years old

Occupation: Piano instructor.

 

Proudest accomplishment at CrossFit Rolesville?

My biggest accomplishment so far at Crossfit Rolesville was gaining self-confidence. Before starting Crossfit, I had little to none. Every time I completed a workout for the day, I had gained a new level of confidence.

 

How did you find CFR? Why do you train?

I found CFR through driving by when I was dropping off and picking up my children to and from school. Tolga and I were always talking about joining Crossfit after we moved to Rolesville and I decided to take the opportunity. It’s been one of the best decisions in my life. I train because I want to get stronger, not only physically but also mentally. Crossfit has given me the opportunity to improve.

 

What is your favorite moment so far at CFR?

Seeing the other fellow athletes accomplish the daily workout with me. After a workout, we always get fist bumps. I really feel accomplished after that.

 

What is your daily motivation to workout?

I always remember the change in my mood after the workout. A good change. The workout helps me release my stress and decreases my anxiety level.  

 

Favorite and least favorite movements?

My favorite movement is the deadlift. Being able to pick up something heavy makes me feel strong! Deadlift also allows to push my limits. My least favorite movement though, is the snatch.

 

What’s one thing you would tell to a new CrossFitter?

Some days you might not have any motivation to do a workout. Still, show up and do your best. Push yourself. Even if you have no motivation, it’s definitely worth the struggle. You get so many accomplishments and opportunities but you’re not going to be your best every day. It’s a part of the Crossfit journey.

 

One song that gets you amped up during a WOD?

Sally up & Sally down. (I just got introduced to the song and it’s a love/hate thing)

 

Tell us something about yourself that we don’t already know.

I’m a night owl.

SPOTLIGHT ATHLETE: Ronald Norton

Every month we like to spotlight a CrossFit Rolesville member that demonstrates an athlete mindset and overall will to do their very best. For the month of October, we have chosen Ronald Norton! Ron joined the CFR community about a year ago and we have seen nothing but improvements.He continues to focus on form and technique; and as coaches we can’t praise that enough. Ron is consistently at the 5:30am class and will always cheer on other athletes. He is an incredibly awesome athlete and friend. We couldn’t be happier to have him apart of our CFR family! 

Age: 44

Occupation: Pharmaceutical Sales

Proudest accomplishment at CrossFit Rolesville? 

Every time I complete the workout for the day is an accomplishment, but there is no one accomplishment that sticks out more then another.  However, the day I complete a muscleups without assistance in a WOD, that will be a huge accomplishment.

 

How did you find CFR? Why do you train? 

I believe I saw an advertisement in some random coupon booklet that you normally throw away without looking.  For some reason I looked through it and noticed CFR had “7 FREE DAYS” and did not require you to take some “Crossfit 101” class for $100.  Plus, when I decided to start crossfit, Rodges Road bridge was closed and CFR was the only logical place to go.  It was the best decision I could have made, because I have tried the other gyms in the area and CFR is the best by far.

I train for fitness.  I’ve always enjoyed lifting weights (however, I’ve never done Olympic lifting).  As I got older with kids, I would try to run just to burn calories, however in the winter months I would always gain a few pounds.  Over the years the clothing companies started to make the same waist size pants a little smaller, or my waist may have gotten a little larger.  It was time to do something different, so I started crossfit.

 

What is your favorite moment so far at CFR?  

The CrossFit Games and Friday Night Lights.  Seeing the athletes being pushed to their limits and the community cheering and motivating them was inspiring.

 

What is your daily motivation to workout? 

To be better today, than I was yesterday.  I get motivated when the workout is posted the night before.  I try to visualize how I would like to accomplish the workout.  Then, I’m motivated to see my teammates at the gym at 5:30am so we can laugh, have fun and get our butts kicked by the workout.  I get motivated and excited right before the WOD, because of the competition with myself, the group I’m working out with and everyone else that sees my score for the rest of the day.  Then, I’m motivated to see the board posted at the end of the day. I can see how well I did for the day and think about how I could do it better next time.  Then, the workout is posted for the next day and the process starts all over.

 

Favorite and least favorite movements? 

I like to think of them as movements that I can gain time or lose time in my WODs. I do OK with Wall Balls, HSPU & Double Unders, but am slow with burpees, box jumps & gymnastic movements.  I do enjoy lifting, but still need a lot of work on Olympic lifting movements.

 

What’s one thing you would tell to a new CrossFitter?  

Listen to your coach (Thomas and Megan are Awesome) It’s OK to scale, take your time and focus on form.  You will be sore, but keep coming.  Before you know it, Crossfit will just be a part of your daily routine.  Then you will start to Rx workouts and improve your time and scores

 

One song that gets you amped up during a WOD?  

I don’t really hear the music while I’m in the middle of a WOD, but from time to time some Classic HIP HOP or ROCK comes on and I find myself enjoying it, just about the time Thomas skips the song.

 

Tell us something about yourself that we don’t already know.  

I was an EMT in college.

SPOTLIGHT ATHLETES: Shane & Tricia Lynch

For September, we couldn’t just choose one athlete for the spotlight…so we choose two! Shane and Tricia Lynch! This awesome couple is extremely dedicated and are always trying to better themselves as athletes. Shane and Tricia participate in the monthly challenges, attend community events, and incredibly friendly. Shane is also one of our in-house photographers who we can’t thank enough for capturing so many great moments at CFR. We absolutely love having this power couple apart of our CrossFit Rolesville family!

Age:
SHANE: 45
TRICIA: 43

Occupation:
SHANE: Manager, NetApp Inc.
TRICIA: Registered Nurse – Wakemed North

Proudest accomplishment at CrossFit Rolesville?
SHANE: Surviving “Murph 2017”, in what felt like 100% humidity.
TRICIA: Dropping almost 2 minutes off my Fran time.

How did you find CFR? Why do you train?
SHANE: I drove by CFR everyday to my previous gym.  I train at CFR because I like the variation of workouts.  Sometimes gets boring doing the same things over and over again and Crossfit allows so many combinations of movement choices that it keeps it challenging and fun at the same time.
TRICIA: I found CFR when we heard Rolesville was getting a crossfit gym and then finally seeing the sign go up on the building.  I train for several reasons: originally started doing crossfit to get ready for the Tough Mudder back in 2012.  Crossfit quickly became my favorite pass time.  It gives me the opportunity to really push myself, I will forever be competing with myself, pushing myself to be better than before.  It is also a great stress reliever.

What is your favorite moment so far at CFR?
SHANE: The 2017 Open Friday Night Lights workouts.  It’s awesome to see so many people pushing themselves and accomplishing great things.  Also, the cheering from friends and family is awesome.
TRICIA: I have to agree with Shane on this one.  Friday Night Lights during the Open was awesome.  I love it when we come together as a community to push each other and to cheer one another on.  I looked forward to Friday nights during the open.

What is your daily motivation to workout?
SHANE: Having been in Crossfit almost 4 years, it’s become part of my daily routine.  It is a huge stress reliever and outlet of built up frustration dealing with the day to day grind.
TRICIA: Crossfit has become part of my routine.  I’m motivated to come everyday and hope that I can improve as an athlete, and get stronger.

Favorite and least favorite movements?
SHANE: I like the “Power Clean” movement.  I hate the “Overhead Squat” movement.
TRICIA: I can’t say as though I have one specific favorite movement, I like several movements.  One thing i am not a fan of is rowing, not sure ill ever enjoy rowing, lol.

What’s one thing you would tell to a new CrossFitter?
SHANE: I would like to say two things:  First, embrace the pain.  Soreness in the early stages makes you second guess yourself; don’t give up.  Secondly, Crossfit is a journey; you will evolve rapidly but you must do so properly.  Take time in your early stages to perfect and work on the proper technique for each movement.
TRICIA: I love to encourage people to try crossfit.  I like to tell new people to give it more than just one try and if you stick with it, always push yourself to get better, don’t let your mind get the best of you (although, even the seasoned crossfit athletes mind can still get the best of them at times)!

One song that gets you amped up during a WOD?
SHANE: “Who Taught You How To Hate” by Disturbed.  Every time I listen to that song in my Mustang the car just wants to go faster and faster.
TRICIA: I love music, there is not a specific song but a certain genre, heavy metal. Bands like Disturbed, Nothing More, Bullet for my Valentine.

Tell us something about yourself that we don’t already know?
SHANE: I’ve never been in a fist fight; I run really fast, just ask Peter.
TRICIA: I played the piano for over six years, rusty now, but would love to play again one day.