TOP ATHLETE/TOP DAWG

Top Athlete for June:

Kelly Johnson

Top Athlete for May:

Cristian Moraga

Before starting CrossFit I had no idea what living a healthy and fit lifestyle meant. My idea of fit was to go into a gym and run for a long period of time on the treadmill followed by doing the typical bench press and weights routine. Although I wasn’t getting the results I wanted I still kept doing the same routines until I got bored which would eventually lead me to stop going to the gym for long periods of time. Then, in July of 2009 I discovered CrossFit through a friend. From the minute I did my first WOD I knew that I was in for something new and I was confident that I would get the results that I was always searching for. At SFCF not only have I achieved several physical goals, but I have also learned about fitness, nutrition and other elements necessary to live a healthy and fit lifestyle. Today I can honestly say that CrossFit has changed my life for the better. I would also like to take this opportunity thank the entire staff at SFCF and also the entire CrossFit community for helping me along thousands of other people reach their fitness goals. I look forward to continuing my journey at SFCF and believe me that this is only the beginning.

Top Athlete for April:

Ann Labianco

Top Dawg Female for April:

Lisa Smalheiser

Top Dawg Male for April:

Steve Walters

Top Athlete for March:

Luke

Throughout my life I have always been involved in sports and living a healthy lifestyle. I have played football in high school and was given the opportunity to play baseball in the minor leagues for the Atlanta Braves. Within a few years I settled into my career as a firefighter. This job allowed me to continue working out and playing department sports. All my workouts centered around the gym and I had an old school mentality of bigger and stronger is better. I became narrow minded in my workouts and was the typical meat head in the gym. Unfortunately last year I tore my ACL and had to undergo surgery. This injury made me re-evaluate my athletic ability and I began to struggle with my workouts. My knee was continuously in pain and I was no longer able to achieve the strength I had previously . Soon afterwards I was introduced to crossfit. By applying strength training and cardio training in a fun and challenging way I regained my athleticism. This experience has allowed me to be competitive and motivated. I am now in the best overall shape of my life and have made great friends while doing it, thanks to Fernando and his crossfit team.

Top Dawg Female for March:

Amy Lehmann

Top Dawg Male for March:

Steve Walters

Top Athlete for February:

Shondelle Soloman

Shondelle Solomon-Miles began her career as a fpersonal trainer/fitness coach after graduating from Columbia University in 1996. Shondelle spent the earlier years of her fitness career working in various, large chain health clubs throughout the United States. In 2001 Shondelle moved to Miami to pursue her masters in Sports medicine from the University of Miami, and 5 years later, established Synergize!, a small group personal training studio specializing in weight loss and body fat reduction in East Hollywood.

Since then, Shondelle has received many accolades and rewards including Best fitness instructor By The Hollywood Gazette 3 years in a row, and Fitness Expert of the Year, by the American Women's Business Association. She also authored 'The Ultimate Fat Loss Guide: 18 Strategies to Burning Stubborn Fat' in January 2006. 'Distracted' by running a business and raising two young children, Shondelle began neglecting her own personal fitness, and joined Crossfit in June 2009 to get a jumpstart on her own training program. 'What I love about Crossfit' Shondelle says 'is that it has reawakened the competitive athlete that I've always been and before Crossfit, thought I had lost. I am always preaching to my own clients that change happens outside of the comfort zone; Crossfit enables me to practice what I preach. I'm addicted and will always be a Crossfitter!'. Shondelle became certified as a a level 1 Crossfit trainer in January 2009, and soon hopes to transition Synergize! into a Crossfit affiliate. Shondelle resides in Hollywood, FL with her husband and two kids (Jasai, 5 and Senaya, 2).

Top Dawg Female for February:

Lisa Smalheiser

Top Dawg Male for February:

Steve Walters

Top Athlete for January:

Sierra Winston

Meet Sierra Winston,

As a competitive swimmer for seven years, fitness was a part of my everyday life. My life revolved around my twice a day practice schedule. When I went away to college, I tried to maintain a fit lifestyle at the gym, but I really didn’t know what I was doing. I would play around on the treadmill, watching Cash Cab on TV and wasting time, not really seeing any improvements. When I graduated and moved back to South Florida I was searching for a fitness routine that would get me back into my competitive shape. The swim schedule I used to maintain was unrealistic with my current work and school schedules. I, like most people do not have an extra twenty hours a week to work out until I see results. I tried out a few workout classes at different gyms, claiming they would get me into the best shape of my life and quickly became bored with the same exact workout routine class after class. Then I overheard my friend Lisa talking about CrossFit, and it caught my interest. I came in for a workout and literally could not walk for four days! I knew this would be like nothing I had tried before and signed up. At first I was uncomfortable with the variety of workouts, especially the heavy lifting. It also took me some time to wrap my mind around the idea of a 20 minute workout being effective – I was used to hours of training in the pool. But I stuck with it, and these days, I am amazed at the improvements that I see in myself. The workouts are different every day, so I am never bored - I look forward to waking up and being surprised by what is on the white board each morning. I even miss the gym on rest days. Of my newly acquired CrossFit skills, I am mostly amazed that I can now do pull-ups – something four months ago I thought was impossible. I have learned through Crossfit that no goal is impossible to reach and I am eager to see what challenges 2010 brings.
Thank you South Florida CrossFit!

Thank you so much Crossfit!!!

Top Dawg Female for January:

Lisa Smalheiser

Top Dawg Male for January:

Luke Albert

Top Athlete for December:

Jamie Jones

Meet Jamie Jones,

Before I walked into South Florida Crossfit, I didn’t have a very positive outlook on my life. I was unsure where I was going and with little confidence in myself, I had lost my self- worth in the process. I had been struggling with my weight for over 15 years and never could overcome my battles. I would join a gym, lose 40-50 lbs and quit, plus gain all the weight right back. I was lost in spirit and body and didn’t know where to turn. Now, when I walk into Crossfit, I am so motivated to work even harder than the day before. When I first met the wonderful trainers at SFCF, I somehow knew my life was going to change. I feel like a “new person” and I don’t recognize myself from 6 months ago. I am strong, full of energy, and never sick. I have grown mentally, physically, and emotionally. I now look forward to my future and the endless possibilities it may hold for me. I can’t wait for 2010 to come and my goals to be achieved. Crossfit is no ordinary gym, it’s a FAMILY!! Everyone works together and pushes themselves past the limit. The coaches are amazing, caring, and dedicated in what they do and it takes a special kind of person to make this gym what it is becoming today! There’s no boring workouts or reasons to quit the gym. Every workout is different and makes us improve each time. My coaches are always telling us to balance our lives like a pyramid. Focus on diet, sleep, exercise, and daily life. I feel like I can accomplish anything that I put my mind too. I have lost 60 lbs and I am not through with my journey. My goal is 150 lbs weight loss and I KNOW in 6 months I will achieve that. I am living proof that Crossfit WORKS!!! The results are amazing and I would never go back to the old lifestyle. For the first time in my life, I can honestly say I am HAPPY with everything and completely confident about keeping the weight off. I feel amazing, I’ve learned how to enjoy food, life, and stay healthy. I am so blessed to have this gym and great coaches in my life. I would recommend anyone to South Florida Crossfit that is willing to change their life like I did.

Thank you so much Crossfit!!!

Top Dawg Female for December:

Shondelle Solomon

Top Dawg Male for December:

Nate

Top Athlete for November:

Steve Walters

Meet Steve Walters,

Steve has been a member of SF CrossFit since August of this year. Since joining SF CrossFit, Steve has proven himself to be an exceptional athlete and an athlete with little or no weaknesses. To challenge and test Steve abilities, we have placed him in a varied of athletic arenas.

Most recently, Steve was offered the challenge of running a half marathon. With only a weeks' notice, Steve accepted the challenge and on December 6, 2009 he completed the West Palm Beach half marathon in an amazing time of 1:45. His performance solidified our decision to name him SF CrossFit Athlete of the month for November. It should also be mentioned that Steve is our current "Top Dawg" champion. Read below what Steve has to say about being a member of SF CrossFit:

Chest, Tri's, Back, Bi's, shoulders and legs. These are words of the past for me. To walk in the gym and see all the same people, doing the same thing, and looking the same as they did when they first joined the gym is "de-motivating." I mean you see them day in and day out following a routine that does not allow them to progress. Soon they lose motivation and are never seen again.

CrossFit is the true test of what you can do. You train with the unknown. "I don't know how fast I can finish this. I don't know how many rounds I can do." It's an "all in" mentality. The constant fear that you can be beat circulates in your head from the moment you hear 3-2-1-Go! It is this feeling of uneasiness that pushes us to go harder and makes us better. The results that I have obtained since joining SF CrossFit are beyond comprehension. I'm faster, stronger, leaner and more importantly I'm stronger mentally. Today I feel that I'm ready for anything that life throws at me. Fernando is always saying; "True Fitness is your ability to handle all the demands of life no matter what that demand may be." Prior to CrossFit, I'm not sure that I would have accepted the challenge of running a half marathon, especially with only a week notice. Today, I feel there is nothing that I'm not capable of doing.

I truly believe that being comfortable with being uncomfortable keeps me motivated to achieve more and do better both in the athlete arena and in life. The feeling of CrossFit is the ultimate high and it pushes us harder every workout. Our results are posted on the whiteboard, and the ultimate thought should be "how do you measure up to me?"

Thank you CrossFit!

Top Dawg Female for November:

Shondelle Solomon

Top Dawg Male for November:

Steve Walters

Top Athlete for October:

Kate Lechtman

Many of us feel the constant challenge of balancing our professional lives with our personal goals. At times our fitness passions are put aside due to life's hectic moments. As a 27 year old Certified Public Accountant at a top accounting firm, I often experience these challenges.

I have exercised ever since I was in middle school. From weight lifting (in my home gym and/or LA Fitness) to Spinning and Hot Yoga... I have done it all... and I love it all. I was searching for an exercise routine that would not take a lot of time, boost my metabolism and push me to the next level of fitness.

I heard about SFCF Endurance from a friend. Not only did the program fit my desires it was also close to my home. From my very first WOD three months ago I was hooked! From that day on I could not get CrossFit off my mind. I found myself constantly talking about WOD's, blocks, wall ball's, etc. (Luckily my husband is also an exercise fanatic so he doesn't mind!).

I found the challenge I was looking for! CrossFit pushes me beyond my comfort zone and the results are incredible. Each day I feel stronger, leaner and more energized. I have muscles I didn't even know existed! CrossFit is my healthy addiction!

The skills I have acquired in CrossFit have enabled me to more readily face life's challenges. It has trained me to push myself farther than I have ever imagined.

Thank you Fernando, Tom, Bryan and Sarah for creating such a fun, educational and motivating atmosphere at SFCF Endurance!

P.S. The Zone is very vegetarian friendly :)

Top Dawg Female for October:

Julissa Lugo

Top Dawg Male for October:

Steve Walters

Top Athlete for September:

Julissa Lugo

Life happens and unfortunately I let it get the best of me. At 33 years old, just married, I had gained about 20 lbs in the past year. With 13 years as an aerobics/spinning instructor, 10 years as a registered nurse, and 2 years competing in figure contests, I had no excuse. I was just getting bored with my routine. I fell into the vicious cycle of not working out, which lead to fatigue, which then lead to unhealthy food choices.

That's when my girlfriend, Kathie, mentioned SFCF Endurance. It's been 60 days since I joined and guess what? Yes, I have lost 19 lbs and feel better than ever!

The secret? Crossfit combined with the Zone diet. I shock my body every time I walk into the gym. Everyday is something different. My mind and body are challenged constantly. There are days when you just want to give up, but once it's over you just can't believe what you've accomplished. That's what keeps me coming back for more. It's addicting and ultimately, rewarding.

The Zone diet has changed my view on food. I've tried Atkins, lo-carb, carb cycling, anabolic diets, and more. The Zone allows me to enjoy all foods in moderation. Losing weight has never been so easy. I'm never hungry and always full of energy.

I'd like to thank Tom, Fernando, and Bryan for their dedication and passion to Crossfit.

Top Dawg Female for September:

Lisa Smalheiser

Top Dawg Male for September:

Steve Walters

Top Athlete for August:

Santos Rodriguez

Top Dawg Female for August:

Valerie Pettersen

Top Dawg Male for August:

David Wilson