Never leave anything for the swim back. It may be a cheesy paraphrase of a scene in the geeky [but all time great] sci-fi movie Gattaca. And, you may drown if you take it literally. But, not a day goes by where that thought doesn’t go through my head. Why? Because for me, it serves as a clear reminder of the level of effort that I strive to put forth in everything I do. I have competed in sports my entire life. Beginning with little league as a young buck, diving in high school, and rugby all through college and right on up through about 10 years of rugby after college, I have always been part of a team. That seemingly came to a conclusion after my 4th ACL reconstruction in 2008. After initially feeling sorry for myself post-op, I made a commitment to myself. I would never say the words, “I used to be able to do ____________.” Not when I was recovering and rehabbing, and certainly not as I get older. I made a commitment to make myself faster and stronger. CrossFit became my training program of choice to help me accomplish that goal. As an athlete, I never leave anything for the swim back. As a coach, I encourage you to do the same. Go all out, always! Push yourself to the limits, and give everything you’ve got. Why worry about swimming back, when you can see what’s on the other side?
Current Certificates: CrossFit Level 1 Certificate, CrossFit Running and Endurance Certificate, State of Connecticut Elementary Educator Teaching Certificate
Athletic Achievements: Collegiate Rugby Select Side, Collegiate Women's Rugby Coach, 10+ Years Post Collegiate Rugby, 2009 CrossFit Northeast Qualifier's Competitor, 2010 CrossFit Northeast Sectional's Competitor, Savoy Mountain 22 Mile Trail Race, New Haven 20k Road Race, Bimbler's Bluff 50k Ultra-marathon, 2011 24 Hour Around the Lake Race 1st Mixed Team & 2nd OA
Dubbed as “The Average Joe,” I was once a beer-drinking, cigarette smoking 310 pound guy. Through running and exercise I lost over 118 pounds in just under a year. Genuinely believing in the fight of the human spirit, I am an under dog by nature and can’t help myself in living life and leaving no obstacle untested. I use this same energy and desire towards sound training and smart decisions. Being a husband to a crossfitting wife and a father to three beautiful little girls, I find it a breath of fresh air knowing that a healthy lifestyle is a very important lesson and is neither elusive nor exclusive. Crossfit has brought a new understanding of fitness and wellness to our community. I welcome anyone interested who is an underdog to test your limits and come out victorious.
Current Certificates: CrossFit Level 1 Certificate, CrossFit Running and Endurance Certificate, CrossFit Nutrition Certificate, CrossFit Olympic Lifiting Certificate, American Red Cross CPR
Athletic Achievements: 2011 24 Hour Around the Lake Race 1st Mixed Team & 2nd OA, Umstead 100 Mile Ultramarathon Finisher, 2010 Northeast Regional Qualifier, Half & Full Ironman, 50 Mile Ultramarathon, 50K Ultramarathon, Half & Full Marathons, 24-Hour Adventure Race, Century Cycle Race, Collegiate Rugby Select Side
Bio coming soon.
Growing up, I always wanted to be jacked. I read the books and tried to implement the routines, with varying results. The first book that truly resonated with me was Herschel Walker's Basic Training, which, in hind-sight, was basically CrossFit 15 years before it got trademarked. Weight lifting, sprints, plyometrics, gymnastics, cycling, rowing... you name it, it was in there. I did what I could in my bedroom and in the living room with my hand-me-down Joe Weider weight set . As a kid, I played soccer in the townie league for about 10 years, and I could RUN. After a few years off from that, I picked up ultimate frisbee in college. Cheap cleats and an extra 35# of weight weren't doing me any favors. I did some weight-room work, generally machine-oriented single-muscle movements... but man, could I move a lot of weight on the leg press! I was never slim, or jacked, by any measure, but I was big and strong. A few years later, a bit heavier, I went on [insert points-based diet here] to slim down for my wedding. It totally worked, and I shed all that pesky fat, and muscle, and had people asking me if I had been ill. Ever since then, I've been trying to recover the easy strength that came with being "the big dude." I was doing body building routines out of magazines when a friend first introduced me to CrossFit. He would do crazy intense workouts while I did my single-armed preacher curls and pec deck sets. When I finally asked him about it, he poured me my first shot of the CF Kool-Aid, and I was hooked.
With the mistakes I've made, I'm a HUGE fan of the real genius of well-programmed CrossFit: Mechanics -> Consistency -> Intensity. I strive to enforce that code no matter who I'm working with, especially the ECC Kids classes. One of the primary tenets is to try to hold them back, because while the intensity may come naturally, the movement standards? Maybe not so much. No matter how cute they are, we're not afraid to no-rep them if it helps keep them safe.
Current Certificates: CrossFit Level 1 Certificate, CrossFit Kids Certificate
Athletic Achievements: 2015 Bone Frog Challenge - North East, 2014 Spartan Sprint - Mohegan Sun, 2013 Tough Mudder Buffalo, 2013 Great American Mud Run NY, 2013 Spartan Sprint - Fenway Park, Boston, Syracuse Scooby Doom Ultimate Frisbee team '95-'99, Blue belt, Kenpo Jutsu karate
My fitness philosophy is to do what I can now to remain active and healthy for years to come and enjoy a high quality of life in my older days. I’ve always loved sports. I started swimming lessons at 4 and continued on until I became a lifeguard as a teenager. I played intramural hockey for the female biology and biochemistry departments in grad school (the McGill University Knockouts!). I started running road races in 2005 and transitioned to triathlons during the summer of 2010. When I walked into Elm City Crossfit in November 2010 I thought I was fit and strong. I didn’t know what Crossfit was but a friend told me to check it out. My first workout included 20” box jumps and kettlebell swings. On that day, I discovered a whole new world of fitness challenges. I’m both a nerd and a competitor so I naturally started doing Crossfit competitions and obtained my USA Weightlifting level 1 coaching certification. I love the art of Olympic weightlifting and can spend hours practicing the skills necessary to lift barbells from ground to overhead in fluid motions.
My coaching philosophy relates to my experience overcoming my own challenges. Negative thoughts during a workout or the fear of failure can be the greatest evils standing in the way of athlete’s fitness goals. Yet I know that practice makes everything possible. I encourage athletes to carry on when doubts settle in, to remain focused when negative thoughts obscure their path and to let go of the self-skepticism that holds them back. My greatest source of motivation is to witness others overcome their challenges and achieve personal records.
Current Certificates: USA Weightlifting Level 1 Coach
MARK KRAUCHICK JR.
Since the day I popped out of the womb, which I know wasn’t long ago, sports have been my life. While most children were watching cartoons when they were seven, I was religiously watching Sportscenter. I played every sport my parents would allow. However, the one sport that transformed my life was football. It was more than just a game to me. It was the practices that I never want to remember, those Friday nights I’ll never have again, and those brothers that I never had before. The glory days ended and reality set in. I couldn’t have a cupcake without it going to my hips. Shortly after coming to this conclusion I jumped around a few globo-gyms until I was introduced to Elm City CrossFit. It was only after a week that I was unable to walk, but I was hooked. It may have been the shenanigans that reminded me of the old locker room, but it filled a void that I was missing since football ended. Like football, Elm City CrossFit has been a lot more than just a gym to me. The discipline, competition and camaraderie that CrossFit has shown me keeps me motivated to attain the goals set. As the “Baby” of the group I look forward to not only growing as an athlete, but also as a coach.
Current Certificates: CrossFit Level 1 Certificate, CrossFit Kids Certificate
GREG TOWER (AKA GREG NICE)
Crossfit is certainly a good alternative to not doing CrossFit.
Crossfit is an essential part of my life for more than one reason.
I have always enjoyed being active, it is something I crave. The feeling of accomplishment and vital sensation has no substitute. While in college, it was easier to stay active. Getting a group of guys together to play a game of football, volleyball, wiffleball, etc., was effortless. After college, it became more difficult to stay active while being a contributing member to society and working for a living. So to fill my constant need to be active, I joined a traditional gym. Being in this environment was unsociable and unmotivating for me. I often found myself leaving after 15 minutes of being there (experts might say I have a small case of ADD).
Then I was introduced to Crossfit and I was hooked from day one! Crossfit presented me with an entirely new level of fitness. From high intensity interval training to weightlifting and everything in between there is not an aspect of CrossFit I don’t like. But it’s not just the fitness philosophy and work outs I enjoy; it’s the Crossfit life style and the ECC community I have truly come to appreciate.