Featured Athlete


 All of us who work out here at CBCF train hard. We are all on our own journey in  pursuit of a higher level of fitness, health and ultimately, life. It is not an easy journey,  but it’s worth it. It requires hard work, sweat, discipline,and perseverance. This journey  is filled with challenges, obstacles, and sometimes even setbacks. And although every  person’s road is unique, it is not a solo endeavor. We are in the pursuit of fitness  together. As a team, we shall work together to pick up a person when they’re down,  and, equally as important, when someone succeeds, their accomplishments should be  enjoyed and celebrated by the entire community. It is through this mindset that we  bring to you our “Featured Athlete” section

Ed Mosteller

When Did You Start Doing CrossFit?

My wife Joni, and daughters worked out with Michael Weidner the founder of CBCF before there was any Crossfit around. When he started CBCF in his garage Joni was an original member. After a great deal of pestering from Joni I finally agreed to try it out probably 6 years ago.

Favorite WOD?

Anything with a time cap so I finish the same time as everyone else! I like Diane - dead lifts and HSPU's work out well for me.

Least Favorite WOD?

Anything with Toes to Bar - they are my Kryptonite. (not overly fond of running)

Favorite Lift?

Cleans - not as much flexibility required as a perfectly performed squat snatch.

Least Favorite Lift?

Squat snatch - overhead squats. I really struggle with flexibility in my shoulders, but have been really working on it recently.

Tell Us A Little Bit About Yourself?

Married with 2 daughters. My wife, daughter, son in law, and father in law have all done crossfit. I wrestled in high school and would have loved a program like crossfit in the off season. Now I play the occasional round of golf and actually believe crossfit has helped with my flexibility and strength in my swing.

What Were You Doing Before CrossFit?

Some basic exercises at home, had an elliptical and would fool around with WII sports! Nothing near as intense as crossfit.

What Were Your Thoughts After Your First CrossFit Workout?

My first workout was Death by Wall ball. Pretty sure I used a light ball and my squat depth wasn't near parallel. Probably couldn't move my arms and hurt to go up the stairs but I was hooked.

What Were Your Goals When Joining CBCF?

I wanted to improve overall health. It is good to be able to climb stairs without breathing heavy.

Please Tell Us About Achieving Those Goals

I'm probably the fittest I've been in 30 years. Pulling out bushes at home, or going for a long hike on vacation aren't even second thoughts.

What Are Some Of Your Best WOD TImes/Achievements Inside The Gym?

I don't really track WOD times, I'm just glad to finish usually. I think regarding lifting, breaking some limits like 400# deadlift or 200# cleans are exciting achievements.

Do You Have Any Other Special Memories/Achievements During Your Time Here?

I think the camaraderie you develop with the CBCF community is great. I've made many friends from all walks of life while we struggle through WODs. Also competing in the Arctic Masters Blast with a Games Master athlete was a great memory.

What Advice Would You Give To A Newbie Just Starting Out At CBCF?

Don't be intimidated. Any workout can be scaled and you will see benefit. My 86 year-old father in law would do workouts next to 25 year old health fanatics, and both see results.

Something We Might Not Know About You Is…?

Besides getting a degree I learned to juggle in college. One of those hidden talents that may come in handy if I join the circus.

*Coach's Note: Knowing Ed for more than 10 years, he is as much a consummate gentleman as he is a driven individual, wanting the best not just for himself, but also all those that surround him. I have never seen Ed not want to get better. He is as serious about his fitness as all of us, just wanting to move forward and see progress. He is a cherished member here at CBCF for his infectious smile and gracious attitude. Truly a man you want in your corner, cheering you on! Keep at it, Ed!

Steve Madden

When did you start doing CrossFit?

Over three years ago. About a month after my wife started.

Favorite WOD?

Anything that leaves me exhausted. I don't want a favorite because I don't want to resent the other WODs.

Least Favorite WOD?

None. Of course, there are still some movements I cannot do so I don't like those as much. But that is time to improve.

 

Favorite Lift?

Clean & Jerk

Least Favorite Lift?

Atlas stones...maybe.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I come to crossfit with my wife and two of my six kids. I do contract work in IT and Project Management. I love to read, to learn, to work hard, and lift/crossfit.

What were you doing before CrossFit?

P90x and nothing but getting fatter.

What were your thoughts after your first CrossFit workout?

WFT!! (I can't think straight after a hard workout so I get words jumbled sometimes).

What were your goals when joining CrossFit?

Slim down. Hit a target weight. And if my shoulders and knees allow me, make it to Crossfit Games in the Masters division. I had two major shoulder surgeries so I am still recovering even two years later.

Please tell us about achieving those goals?

I am over 50% to my weight/slim goal now. There are three movements I can't do yet, and many I still do not do very well. But I keep working at it and improving.

What are some of your best WOD times/ achievements inside the gym?

Achievement: I am able to do Crossfit and barbell club after having two major surgeries - that is my greatest achievement. I have also now completed in USAW events and will continue to do that the rest of my life. Accolades are not that important - just to be "in the game" is a thrill.

Describe your current warm up?…..Never mind. Let's leave that one to our imagination :)

………..

Do you have any other special memories/ achievements during your time here?

1. Finally getting kipping pull-ups. 2. Finally getting kipping toes-to-bar. 3. Hitting 70 Kg on my snatch. 4. Hitting 95 Kg on my clean and 90 Kg on my jerk. 5. Hitting 315# back squat.

What advice would you give to a newbie just joining Central Bucks CrossFit?

1. Pace yourself - don't burn out. 2. Leave your ego at the door - it is about you making yourself better, not beating others or impressing others with how strong you think you are. 3. If you are a man, women will outperform you. Don't assume you are better than others because there are so many great athletes. 4. If you are older, don't compare yourself to the 25 year olds.

Something you might not know about me is?

I have been involved in athletics my entire life, primarily basketball and baseball. I have coached boys basketball since 1990 at all levels, including varsity in District 4. Our last team went undefeated in the regular season.

*Coach's notes: What can I really say about "Mad Dog" that we don't already know?…Magnanimous in sprit and confident as all get out, the man attacks his role with passion….regardless of what it is. As good of a friend as you could ask for and never one to talk down about anyone, he's a great guy to be around. Plus, I personally have never seen anyone, until Mad Dog, attempt a barbell class in socks after forgetting his Olys at home. 

Jessica Sims

So when did you start doing CrossFit?

2012, right before I moved back to Pennsylvania from Reno NV

Do you have a favorite WOD?

Fran, I guess? I don't really have one.

Least Favorite WOD?

Anything with sumo deadlift high pulls or deadlifts. No thanks.

Favorite Lift?

Overhead squat

Least Favorite Lift?

Deadlift or maybe bicep curls

Tell us a little bit about yourself (family, job, sports, interests, etc.).

Hi! I'm Jess. I've lived a lot and I've done lots of things. I grew up with my dad and my brother in Holland Pa. My childhood was filled with tennis tennis and some more tennis. I played division 1 tennis in college. I currently coach tennis for council rock north and south. I lived in California and Nevada for a few years. I have some of the best friends on the planet. Oh I'm finishing school in January! I've been on an amazing journey, kinda had a few sets backs, but now everything is coming together.

What were you doing before CrossFit?

I struggled with a serious eating disorder my whole life. I was consumed with being skinny and how skinny I could be. At my worst I was 90 lbs, when I started Crossfit I was 120lbs... I wasn't really doing much at that point besides spin classes and running on an elliptical.

What were your thoughts after your first CrossFit workout?

I asked a friend what she had been doing. I don't even know if she referred to it as Crossfit. I walked in and the owner of the gym was absolutely beautiful and was strong. We did a partner workout. I couldn't move for 2 weeks after and I knew I fell in love.

What were your goals when joining CrossFit?

My real goal was to hopefully get a healthy weight and mentally, a healthy body image.

Please tell us about achieving those goals?

I can't even begin to tell you what Crossfit has done for me. If you told me this is where I would be, now, today, I never ever would have believed you. I can do the most amazing things that I never thought were possible. So much has changed for me just in the last year. I'm happy.

What are some of your best WOD times/ achievements inside the gym?

The whole experience of getting my First muscle up in the finals of a competition. So many people from the gym were there. MW and Jen (love you) were screaming so loud and it was just amazing.

Do you have any other special memories/ achievements during your time here?

So many. So so many. Amrap for autism with my Jen Jen. This last open. Battling it out with MW. 15.4 and 15.5... 24th in the region in 15.5 was pretty awesome. Masters Artic Blast was so much fun. Burn before the bird. Rally in the valley scaled champ. Barely beating Andy every time we do Fran. Being a role model for the most amazing little girl. There's so many things... Most of all the most amazing people I've met. The coaches are amazing. I have some of the most amazing friends from CBCF. They have made me who I am today and I don't know where I'd be without them.

What advice would you give to a newbie just joining Central Bucks CrossFit?

You are capable of anything. You have unlimited potential. Get in your car and drive to the gym every day. You will amaze yourself.

Something you might not know about me is?

Everything you've heard about me is true.

*Coach's note: Everything you've heard about Jess is true. 

Connor Feeney

 Connor and his mom, Patty, worked together to answer the following questions:

When did you first start doing CrossFit?

February 2011

Favorite WOD?

Anything with pull ups or box jumps

Least Favorite WOD?

Not sure this applies to Connor since we've never seen him do a WOD without a smile on his face.

Favorite Lift?

Push press

Least Favorite Lift?

Again, wearing a constant smile and accepting of learning and performing, Connor doesn't really have a 'least' favorite lift.

Tell us a little bit about yourself (family, job, sports, interests, etc.).

Connor is 18 years old and attends the Comprehensive Learning Center for individuals with autism. He works 3 days a week for 2 different doctors, runs track with Special Olympics, loves going to the movies and talking to his many friends nat CBCF about some of his favorite movies. At any kids class on a Saturday morning you'll be sure to hear Coach Dan talking to him about Stand By Me and A Fish Called Wanda.

What were you doing before CrossFit?

Before starting CrossFit at CBCF, Mike and I spent years trying to find an activity that Connor truly enjoyed. Nothing ever seemed meaningful or enjoyable until he started CrossFit. This was the first activity that Connor loved and wanted to continue.

What were your thoughts after your first CrossFit workout?

I could tell by the smile on his face and his eagerness to return that CrossFit was the right fit for Connor. He couldn't wait to go back and still looks forward to each wod with the same enthusiasm as he did when he first started.

What were your goals for Connor when joining CrossFit?

Our goals were for Connor to follow Coach Mike's directions and enjoy himself. Something that may seem simple to most but can be a daunting task for a person with autism.

Please tell us about achieving those goals?

It's an amazing feeling, as parents of a child with special needs, to have him look at the whiteboard and feel confident that he knows what the movements are and can complete a wod with confidence. The look of pride on Connor's face is priceless!

What are some of Connor's best WOD times/ achievements inside the gym?

I think his 44" box jump and kipping pull ups are among his greatest achievements so far!

Do you have any other special memories/ achievements during your time here?

Doing the AMRAP for Autism WOD with AJ was a special moment for Connor, AJ and the entire CBCF community.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Always smile through the WOD!

Something you might not know about me is?

Connor just ran his fastest mile this summer in 7:17!

*Coach's notes: It has been an absolute joy as a coach and a friend to have Connor in our program. Watching him mature as an athlete and peer to others has been inspiring. I would venture to say that I've learned much more from Connor than he has learned from CrossFit. The community as a whole just wouldn't be the same without his presence. From the kids to the adults, he truly is loved by all and a true testament of what can be achieved through hard work and perseverance. Love ya, buddy!

Joe Hemphill

When did you first start doing CrossFit?

February of 2011

Do you have a favorite WOD or WODs?

Murph, 9/11, and Gator

How about a least favorite?

Lynne

 

 

Which of the lifts is your favorite?

Back and front squats, and Snatch ( although my snatch resembles my golf game: ugly)

Least Favorite Lift?

Deadlift

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I am married to my wife, Bethany and have 2 sons, Matt and Liam. I am the President/CEO of a small broker dealer which specializes in trading Municipal Bonds. My interests are watching my boys run cross country and play lax. We also like to take at least one great family vacation a year. This year we are heading out to Jackson Hole to ski over Christmas.

What were you doing before CrossFit?

Absolutely nothing. Once I turned 40 back in 2010 , I knew I had to do something, or I was going to turn into that 50 year old dude with man boobs, a big stomach, and tooth pick legs.

What were your thoughts after your first CrossFit workout?

Humiliation. The WOD had DU and box jumps. MW gave me a 12 inch box and told me to do singles. I fell off the box and could not even get a single under. I was like WTF! Humbling!

What were your goals when joining CrossFit?

To go twice a week and get into some semblance of shape.

Please tell us about achieving those goals?

I never thought that I would have gotten into CrossFit as much as I have to date. I went from going 2 days a week to going as much as time allows. My whole life has gotten healthier. I wnt from hating to work out to loving it.

What are some of your best WOD times/ achievements inside the gym?

No WOD stands out. However, just the fact that I have learned ( and still learning) the various lifts, and then watching my lifts get heavier every 6 months. That has been a lot of fun. I also love battling thru the hero WOD's. The men and women who sacrificed their lives for this country are always an inspiration to me when I am in the darkest part of a WOD.

Do you have any other special memories/ achievements during your time here?

The friendships I have made stand out the most. I have developed some really good friendships. Finishing my first benchmark is a really vivid memory, It was late June and I thought I was going to die. Some of the best times are when we have done a competition or a fundraiser, and upon completion sharing a beer with a fellow athlete/ friend.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Leave your ego at the door. I don't care what you do in your professional life, when you walk through that door, your a student. Just listen and work hard. Trust the coaches, and there is no shame in scaleing a WOD. In fact more respect is gained by scaling than from struggling thru a WOD when the weights are way to heavy. You'll end up looking like a jackass. Listen to your body and take days off. Mobility is really important. As coach Dan always tells me, " it's not always about today. CrossFit is a journey". Finally, away from your effort, your integrity is all you have. Be honest with yourself and the whiteboard. No one likes a cheater! Other than that have fun,

Something you might not know about me is?

I hate to run!

Coach's Notes: Joe is one of the truest friends a person can ask for. His dedication to his family, friends, and the sport of CrossFit continue to pay dividends for him. Not just in his athletic skills, but also in the huge circle of camaraderie that he has created over the years. A few distinct memories that stick out for me is: 1) his first workout, (2) the fact that for every event we hold, he is the first one there before the sun comes up to help set up and lend any assistance needed, and (3) his tearful interview for the "Newtown 26" fundraiser and the bold letters emblazoned upon his back in the memory of Catherine V. Hubbard.  I have enjoyed watching you grow, Joe. Thank you for all you've done and continue to do.

Jen Wielgus

When did you start doing CrossFit?

I started with Vinny, at his previous place of business, where we didn't have a pull-up rig or squat racks, in 2009 and was so hooked I went and got my L1 cert. I remember I had to do Fran with jumping pull-ups because I didn't have them. Vinny brought us to CBCF for "The Open" the following year and we fell in love with with community.

Favorite WOD(s)?

Wittman, the Hero workout, Helen, and Open workout 15.3, because I was able to do 14 muscle-ups and see a lot of work come to fruition.

Least Favorite WOD?

Fran, and Open workout 14.5, because I'm just not a fan of thrusters and bar-facing burpees.

Favorite Lift?

Power clean!

Least Favorite Lift?

Front squat

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I grew up in Chicago as oldest of three girls and settled in PA after meeting my hubby at the Bucks County Courier Times in 2002. I was a very competitive three-sport athlete in high school who walked on to the Northwestern softball team and spent one year as a bench-warming relief pitcher before focusing on my journalism studies. I've worked as a sports reporter in Chicago, Atlanta and Philly for 15 years. I spent (wasted?) my 20s running on treadmills and doing bicep curls, and while I still enjoy running, CrossFit is my passion because of the constant variety, opportunities to compete at any age, and overall celebration of strong, badass chicks.

What were you doing before CrossFit?

See above! Haha.

What were your thoughts after your first CrossFit workout?

This is unlike anything I've ever done, and I'm a creature of habit, but this is what I need to do now! I never thought I would enjoy group classes (I'm a loner, Dottie. A rebel.) but the shared experience is probably my favorite part of CrossFit

What were your goals when joining CrossFit?

Get pull-ups! Seriously, it took me a year to learn the kip, and I focused so much on that I didn't have any other goals.

Please tell us about achieving those goals?

Well I'm still not the greatest at gymnastics, but when I think about where I started and that I'm now doing strict muscle-ups, not just kipping pull-ups, I have to acknowledge that I really have evolved as an athlete, and I owe it all to CBCF!

What are some of your best WOD times/ achievements inside the gym?

Muscle-ups, handstand push-ups to the floor, a 200-pound backsquat, 100-pound snatch and learning not to compare myself to other people because we are all coming from different places and have different strength and weaknesses. Everyone who shows up and works hard should be proud and happy.

Do you have any other special memories/ achievements during your time here?

Competing at 1Force with Jess and seeing her get her first muscleup in the finals, and just watching her develop as an athlete overall. Folks giving up their time and coming to support us/coach us at various local competitions. Sharing most of my CrossFit experiences with my hubby.

What advice would you give to a newbie just joining Central Bucks CrossFit?

It's hard to be patient, and it's hard to deal with failure, but you have to be patient, and you are going to fail, but you have to trust that good days are around the corner if you just keep at it. Don't worship the white board. And you will never regret showing up, even if you happen to suck that day.

Something you might not know about me is?

I'm deathly afraid of needles and can't even get a blood test without them giving me the special stretcher bed and a pillow and the nurse talking me through it. It's why I don't have tattoos.

Coach's Note: Jen is a true dynamo and one of the most passionate athletes I have ever encountered. She wants nothing more than to do the best that she possibly can, and when it both does and doesn't happen, I know about it just by that look in her eyes. One thing I've learned with Jen is that its best to not tell her to "compose herself"….because I don't ever want to see that fire within die out! 

 

Jenny Miccio

When did you start doing CrossFit?

December 28, 2008, the day before my 46th birthday.

Favorite WOD?

Almost any AMPRAP WOD - under 20 minutes - which includes the barbell.

Least Favorite WOD?

Filthy Fifty! That one has made me cry more than once.

Favorite Lift?

Snatch

 

Least Favorite Lift?

Thruster

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I've been a Probation officer for almost 27 years, and I have a huge "retirement bucket list" which includes getting RX pull ups! I am currently single, crushing on Jason Khalipa.

What were you doing before CrossFit?

I was taking a couple of spin classes a week, an occasional yoga class,and some weight machines at the gym. I was also training & coaching the run/walk teams for the Leukemia & Society's Team in Training.

What were your thoughts after your first CrossFit workout?

Holy Shit! What the f#*% was that and when can I do it again??

What were your goals when joining CrossFit?

I really needed to get out of my fitness rut. After spin class, KW would tell us about this "new thing" her husband was doing. It sounded like it was worth a try.

Please tell us about achieving those goals?

It's still a work in progress!

What are some of your best WOD times/ achievements inside the gym?

Posting Rx scores for every wod in the 2012 Open!

Do you have any other special memories/ achievements during your time here?

Making it through any WOD is an achievement. Even if I am DFL, have the least amount of reps, or lowest weight on the whiteboard, at least I didn't quit.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Just keep moving! and then come back!

Something you might not know about me is?

I stepped way out of my comfort zone when I joined Team in Training in 2006. For the first time in my life I was called an "athlete" after I finished a full (walk) marathon in 2007. Since then I have done eight half marathons. If I had never become involved with that amazing group, I would never have had the confidence to try CrossFit.

*Coach's Note: As member 001, I have seen Jenny progress from day 1! Still to this day its an honor to have her walk into the box and allow us to coach her every single time. She's as good a friend as you could ever ask for and truly a remarkable athlete!

Rachel Oakley

When did you start doing CrossFit?

I started doing Crossfit in May of 2012, with my husband, John. We were looking for something different, and less boring, than just a regular gym.

Favorite WOD?

Karen (wall ball!)

 

Least Favorite WOD?

14.2, 15.2, etc... C2B and overhead squats

Favorite Lift?

Cleans

Least Favorite Lift?

Snatch 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I'm a kid at heart! I teach special education to a group of amazing boys at a private school. I live in Southampton with my wonderful husband, John, and our two rescued pups. I love animals so much that I work at a kennel in the summer for fun. In high school, I was a swimmer/diver. I grew up dancing, singing, and playing instruments and I love to perform. I have trouble sitting still - so anything active, especially outdoors, will keep me smiling. Hiking, swimming, running, camping, scuba diving, and John even convinced me to paraglide off of a mountain once!

What were you doing before CrossFit?

Same old, same old at Retro Fitness. I ran on the treadmill incessantly and when it came to lifting -- I benched an empty bar (haha!) Before Crossfit, I was into running 5K's and other races.

What were your thoughts after your first CrossFit workout?

The first Crossfit workout was not as bad as the second, so I'll share that story. Wall balls literally put me on my butt. I didn't think I could do anymore, so I sat down against the wall. Coach MW asked what I was doing! I learned that day that Crossfitters never give up. I was hooked.

What were your goals when joining CrossFit?

As funny as it sounds, I worried about my jeans size! I wanted to be fit, and just running wasn't giving me the results. John and I joined as something for us to do together.

Please tell us about achieving those goals?

CrossFit is a huge part of our life. It has made me stronger, both physically and emotionally. It taught me how to push through the hard stuff, and rejoice in the achievements. Rarely do I think about jeans size anymore. My mind is instead filled with thoughts of PR's!

What are some of your best WOD times/ achievements inside the gym?

My most memorable moment is getting c2b randomly in a metcon. I had been working on them for a while with my coaches. I thought I'd "just do pull ups" and then the magic happened. I was squealing with happiness. In the Open this year, I scored a 27 in 15.4 (hspu/heavy cleans). I went into the wod expecting to score a 6! It was a great achievement for me, and I thank everyone who pushed me to do the open this year. Well worth it!

Do you have any other special memories/ achievements during your time here?

My friends at the box are my family. Even if I didn't lose a pound doing Crossfit, the friendships make the experience. The encouragement, honesty and positivity of these people have forever changed my life.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Don't look at the white board! Write down your own scores, lifts, and keep track of personal accomplishments. Let others encourage you and always listen to your coaches.

Something you might not know about me is?

Most of my Crossfit friends don't know that my voice is my hidden talent. I've been singing since the age of 3. Ask me to sing for you sometime :)

Coaches notes: Rachel's smile and attitude are infectious. The passion she puts out into not just her WODs but also her life, is admirable. One cannot help but notice the hard work and dedication she has, and her drive makes others better as well. Truly a tremendous person to be around and coach!

Dave Meyers

When did you start doing CrossFit?

I attended my first Crossfit class at CBCF on 12/4/09. I saw Michael's exhibit at Warrington Day in Valley Square a couple months prior and stalked him until I finally showed up in person for a noon class.

Favorite WOD?

I like the bodyweight benchmarks, probably because they all involve pushups, like Chelsea, Angie, Barbara, & Cindy.

Least Favorite WOD?

Kelly...running, box jumps and wall ball...not a good mix for me.

Favorite Lift?

Deadlift. Least complicated movement....just stand up.

Least Favorite Lift?

Overhead Squat or as Michael calls them...bent arm behind the head squat and tricep extension

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

The best part about Crossfit for me has been that each member of my family has been able to join me as well at one time or another, including my wonderful wife of 21 years, Brenda. I wanted to thank her for all the support she has given me in being able to spend countless hours at the box throughout the years.

What were you doing before CrossFit?

Not nearly enough. I would join a gym, buy some piece of exercise equipment/clothes rack or buy a video from an infomercial, use it or do it for 2 or 3 times a week, see no results, get bored and then quit after a month. The latest before I joined CBCF was P90X, that lasted about 6 weeks and still have the holes above the bathroom doorway from the pull up bar to prove it.

What were your thoughts after your first CrossFit workout?

Probably the same as right after every WOD.."I am never coming back again". But for some reason 3 days later, (after I could walk again) I did and still do. Now, I never want to miss a WOD.

What were your goals when joining CrossFit?

I really needed to improve my overall health. I was overweight, had high cholesterol and blood pressure.

Please tell us about achieving those goals?

In 2013 when I got a physical, my blood pressure was 120/80 and my cholesterol was actually low. The doctor said he wished he had my cholesterol numbers. Not being too overly dramatic, but I really believe Crossfit saved my life. I really wanted to thank Michael, Kathy & the Coaches as well as the rest of the CBCF family for creating such a great environment that makes me want to come in every day.

What are some of your best WOD times/ achievements inside the gym?

I will always remember Gene & Bill cheering me on when I got 500lb on the deadlift.

Do you have any other special memories/ achievements during your time here?

Most of my memories involve my kids. Sammi being my partner for the Valentine's Day "Couples" WOD, her first time at CBCF. Teaming with Bryan and having a great time on the Burn Before The Bird WOD's. Allie & Casey passing me on the Helen benchmark.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Just stick with it...it works. Don't worry if you can't do all the movements. I still can't. But it doesn't matter, you will still get a tremendous workout. Just don't think it will get easier. Every WOD will still kick your ass. But you will get stronger, fitter, and healthier along the way.

Something you might not know about me is?

(Coaches note) Dave did not answer this, but I just wanted to state that since day one, it has been an honor to have Dave and his family be a part of our CBCF community. He is one of the most humble, caring, and friendly people I have ever met. A true role model to his children and a devoted family man. Never a bad thing EVER to say about anyone (aside from himself), he is loved by the entire community here more than I think he knows. Thank you for your continued support, Dave.

Ken Gallagher

When did you start doing CrossFit?

Fall of 2012

Favorite WOD?

Cindy

Least Favorite WOD?

Karen - Hate Wallballs


Favorite Lift?  
Used to be Bench Press now it's a clean and jerk

Least Favorite Lift?  Snatch Balance

Tell us a little bit about yourself (family, job, sports, military, interests, etc.)?

I live in Warrington PA with my wife Laurie and my children Aidan and Brenna. We've lived in Warrington for close to 11 years. I also work in Warrington for a Mechanical Construction/Service company (Limbach). I've served as the Safety Manager for Limbach for 8 years. Although my position takes me away from home from time to time I'm fortunate that I can make the WOD a few times a week. When I'm not spending time with my family, I enjoy hunting, fishing and home brewing beer with friends.

What were you doing before CrossFit? 

Prior to Crossfit, I would bench press, curl and run on the treadmill. I once had a monthly membership to a national fitness gym. I was asked not to breath so hard during my workout for fear of making others feel uncomfortable. I guess my 175 lb. frame is rather intimidating. After having to be chastised several times, I knew it wasn't for me.

What were your thoughts after your first CrossFit workout?

I thought I was pretty fit. I remember the first Saturday workout I attended. I did my 50 pushups without a problem; but by the end of the WOD the weights were stripped off the bar and I struggled to finish at all. That's when I knew I was not in Crossfit shape.

What were your goals when joining CrossFit?

I wanted to strengthen my entire body. It's easy to perform exercises that you like; but that doesn't provide you with balance.

Please tell us about achieving those goals?

Although my back squat is far from stellar, I'm significantly stronger than I was when I first started. My flexibility has increased which helps performance.

What are some of your best WOD times/ achievements inside the gym?

I choose Cindy as my favorite WOD because I did it more than twice and each time my time improved. I used to have an app to keep track of times and PRs; those things aren't so important to me anymore.

Do you have any other special memories/ achievements during your time here?

When I first started Crossfit I felt myself growing stronger and watch people around me get stronger too. I was fearless; I would try heavy weight and and more reps. Looking back I believe I sacrificed good form for reps and that's when my injury happened. One day my shoulder started to bother me. After visiting the Ortho I was told I needed surgery. The healing process took longer than I thought it would. I missed the workouts. Let's face it, there's no better return on your time investment than to spend an hour doing crossfit. The transition process was slow. I was careful and really wanted to be sure the exercises were performed correctly. Today I'm more interested in proper form than weight and reps.

What advice would you give to a newbie just joining Central Bucks CrossFit?

Check your Ego at door. You'll see people doing things that look effortless and struggle to mimic the movement. Don't get discouraged. Listen to the coach's instructions. They're knowledgeable and helpful.

Something you might not know about me is?

I have been skydiving and would love to experience it again.

Dan Wasser

I started at CBCF 2 1/2 years ago after years of working out at local gyms.  I needed a change and crossfit certainly provided that.
In the beginning, my one and only goal was to get through the workout regardless of form or technique. I would complete WODs, but I wasn't any getting any better.  What finally clicked for me is
when my coaches stressed to stop worrying about weights and work on technique and proper form.  "Check your ego at the door."
With proper technique the weights will come as well as cardio.  It certainly has in my case.
I'm finding I'm Rxing more WODs than I ever have in the past, but again, if I don't think I can do the WOD with some semblance of decent form I'll scale down.  It's all about doing the best you can do on that given day..
In the past three months I've done two competitions.  If you told me last year I'd ever enter any competition I'd say you were crazy.  And I thank the CBCF community for giving me the courage to enter them, for I knew I'd have their unwavering support because that's what WE do.  So pleased to part of CBCF and the lifelong friendships I've made along the way.