Coaches Corner with Russ: Work-Life-Workout Balance

Today I want to talk about work/home/gym life balance. Just like early this year when I overloaded you with GIF’s in the “Why Do the Open” article, prepare yourself to be overwhelmed like Gerry Flynn in a tank top store.

If you’re anything like me, it is easy to get caught up in the day to day. The days go by and before you know it you’ve been working, hanging out with family/friends, and working out and then you look up and it’s 2025 and robots are cleaning our homes and celebrities run the world. Or maybe you look up and the week has flown by and…wait…robots are cleaning our homes and celebrities run the world.

Either way, the problem here (among other things) is that it’s easy to lose sight of keeping balance in your life. Some weeks I feel like I am in the gym too much and don’t see my son as much as I would like. Other weeks I get overloaded with work and I get to workout once or maybe twice during the week. If this happens every now and then it’s not a big deal, life happens. But if you consistently find yourself in this place it might be time to find another approach.

If you think your work and home life is pretty stable, but it’s really hard for you to get to the gym, try changing up your schedule. Or try committing with someone to wake up and meet them there. If you find yourself in the gym too much and work/home life could use a little work, you might rethink your workout routine. Obviously we want you here at the gym as much as possible, but not at the cost of missed time with people at home! Or maybe it means rearranging when you come up.

In the end, the point of me telling you this is to get you to take a big picture view of how you balance your time. I can’t stress enough the importance of maintaining your physical fitness, but at the same time don’t sacrifice needed time with family/friends to get that 8th workout of the week in. We can all work towards the aerobic capacity of Justin Hroch, the raw strength of Zac Lozano, and the height of Brett Myles, but 12 hours in the gym every week to get there probably isn’t worth it. Also don’t tell me I’ll never be as tall as Brett, you’ll crush my dreams. Don’t be a dream crusher.

And just because I wanted to add one more GIF, I leave you with what I picture to be McKenzie as she reads this to post on the Renew Blog:

 

Member Spotlight: Jamie Kampman

If you haven’t yet met Jamie Kampman, well, that’s your own damn fault. Jamie is fun, friendly, and freaky fast at every WOD. She also is unabashedly curious about you all of the time no matter what you’re doing or where you are, so instead of us telling her all of our most shallow and deepest darkest (because she will ask), we’re gonna learn a bit about her.

Q: What got you hooked on CrossFit?

A: I’m a little competitive…

Q: What is the biggest way you’ve seen your fitness help others?

A: I love inviting people into what I’m doing. If it’s nutrition stuff or working out. I would much rather do it with people. I loveeee seeing people get excited about fitness and seeing their lives change!

Q:  If you could eat one meal for the rest of your life, what would it be and why?

A: Really good Mexican; chips, queso, salsa and guacamole and a spicy margarita.

Q: What led you to adopt Bubba and how is he so cute and perfect?*

A: As I was looking over these questions earlier and thinking about this question it makes me cry so much. I can’t imagine our lives without Bubba. He is our son and God knew he always would be. A long time ago in college my mentor had adopted, and so that’s where my heart started towards adoption. The more I read about God and His heart is when I knew I wanted to adopt (and when I met my hubs he did too). When I would read my bible, I saw that we were all far from God in our brokenness. And When Jesus died and rose again, He offered for us to turn from our brokenness, believe, and be adopted into his family — believe and BE ADOPTED! We can all have that! What?! That’s amazing news! This made adopting Bubba even more sweet! He is AMAZING and I would adopt 20 more times but the hubs said he is donesy!

*She has an adopted son and he is so cute and perfect

Q: What is one fun fact about yourself that we would all be surprised to know?

A: I shave my legs and armpits everyday! Also, when I get nervous or someone scares me, my armpits tingle.

Tingly armpits? Add weird to the aforementioned list. We love you (and Bubba, and hubs, and your other 1,000 children), Jamie!

Coaches Corner with Brett: Discipline in Everyday Life

Ever been in the middle of a workout and just wanted to quit? Ever actually quit? I have. I remember multiple workouts where I was just over it; I didn’t want to finish. Most of the time I just rode it out until it was over, and a couple of times I tapped out and just stopped. But the times where I dug my heels in and fought through and pushed to the end… I remember laying on the floor feeling so proud of myself. Conversely, I can remember getting into my car after a workout where I threw the towel in because it was too hard, and I felt like I’d let myself down. It’s in those moments that the lies pour in…

“Why even try if it’s so hard?”

“It happens, people quit all the time – big deal”

“Is CrossFit working for you?”

Yada yada yada… you get the point.

Here’s the deal though, that crap bleeds over into the rest of life! Like say, when I’m part of a gym-wide nutrition competition, and I really want a cookie at a party, if I’m the guy who quits in the gym then I’m definitely the guy who will quit on his nutrition. Or even at home! When the toys are everywhere (looking at you, Finley) and the dishes are piled up and the laundry isn’t folded. If I quit putting in the effort at home, what message does that convey to my wife and rest of my family?

The people who have achieved anything in life have flat out stuck with it; put their heads down and done the hard work of living the disciplined life.

Let’s take Tom Brady for example. The skinny 6th Round draft pick out of college that the New England Patriots took a flyer on in 2000? The quarterback who was (is) very unathletic, has become one of the greatest football players in the history of the NFL.

How? He disciplined himself daily. He never quit, even though he may have wanted to. Even though there were plenty of opportunities to do so.

Anyone remember Jamarcus Russell? Probably not, but he was the #1 overall pick in the 2007 NFL Draft by the Oakland Raiders. They gave him $31.5 million in guaranteed money to play QB before he ever played in a real game.

But leading up the 2010 season, he was reportedly pushing 300lbs, and lacked work ethic on and off the field. He was released after just three seasons. With a little discipline, he could have secured tens of millions of dollars for himself in a few years, while getting to play a sport he loved for work.  

Listen y’all, the difference between being the girl who gets where she wants to be in this journey of health and fitness and the guy who doesn’t, tends to boil down to this: are you willing to put in the work?

Are you willing to wake up early? Are you willing to say no to sugars and processed foods and fast food? Are you willing to bust your ass in the gym several times a week? Are you willing to go to bed at a reasonable hour and get the sleep your body needs? Have you mentally prepared yourself for the marathon that it’ll be?

It’s going to require a daily resolve to be that person. You have the power to make all of those decisions. In two years, do you want to be fitter and healthier and stronger? Then start today. Not tomorrow. Not Monday. Not on the first of the month. Start today. But if the next two years is filled with a lack of resolve and a propensity to quit, you’ll only be putting distance between yourself and where you want to be. And you’ll look back with nothing but regret and disappointment.

So the next time you want to quit on a workout, or sleep in, or choose fast food over the meal prepped food you already have stocked, or let excuses run the gamut… it’ll be up to you. This is your life. And you only get one.

Hot Tip: Find a person or a group of persons who can pursue these daily disciplines with you! A Lone Ranger is a Dead Ranger.

Let’s do this thing though, like for real. Stop playing games and do whatever it takes. The Renew Crew is here for you and rooting for you!

Love,

Coach Brett

Member Spotlight: Brad Otts

Brad Otts in a nutshell: 7 on the Enneagram, tattoos, self-deprecation, sass.

And for Brad Otts in his purest form, proceed (with caution) below:

Q: What did you think about CrossFit before you started doing it, and why did you decide to get into it?

A: I was originally introduced to “Crossfit” via my Father-in-law (also known as the greatest human in existence) Michael Vasko about 7 or so years ago. I didn’t know much about it, but knew that I personally was very athletic, formidably successful at all athletic endeavors I participated in, and confident in my ability to eventually master all aspects of it. After starting, I learned that there were some movements that would take longer for me to master, mostly mobility issues involving my wrists, hips, arms legs, back, neck, chest, feet, head, and general body area, but as previously stated, I was confident my raw natural abilities, so I proceeded.

Q: What is the worst nickname you’ve ever had and explain the meaning behind it.

A: Well, I wouldn’t necessarily call it a nickname per se, rather it’s my initials. My first name is Bradley, that first initial being the letter “B”. My middle name is Joseph, that first initial being “J”.  My last name is Otts, that first initial being the letter “O”. As such, no matter which way my given name was presented in abbreviated initialized form… I was a moving target.

“BJ” —- you can do the math.

“BO” — yea… strike 2.

Needless to say, that is how I grew a thick skin and mastered yet another aspect of life. Self deprecation.

Q: If you were an animal, what would you be and why?

A: Honestly though, aren’t we all animals in some way? Somewhere deep inside all of us is this deep natural instinct similar to that of a primitive beast. Be it predator or prey, we all find ourselves connecting with that deep naturalistic emotion. Also, I might be part dolphin. Intelligent, high communicative, wickedly fast in salt water and the key character in an award winning documentary on illegal fishing in Southeast Asia.

Q: What is the most ridiculous thing you did as a college student?

A: The details of my life are quite inconsequential… but very well, where do I begin? My father was a relentlessly self-improving boulangerie owner from Belgium with low grade narcolepsy and a penchant for buggery. My mother was an 18-year-old French prostitute named Chloe with webbed feet. My father would womanize, he would drink. He would make outrageous claims like he invented the question mark. Sometimes he would accuse chestnuts of being lazy. The sort of general malaise that only the genius possess and the insane lament. My childhood was typical. Summers in Rangoon, luge lessons, and in the spring we’d make meat helmets. When I was insolent I was placed in a burlap bag and beaten with reeds… pretty standard really. At the age of twelve I received my first scribe and by the time I was attending university I had a lifetime of living already done. By the age 22, I had climbed to the top of the MSC building at Texas A&M University only sit quietly reading 13th Century Jordanian literature.  So really… given my level of life experience, the most ridiculous thing I did in college was start this so-called “formal” education.

Q: What is your proudest accomplishment in life and why? 

A: Despite what you might think by this point, I am actually not a complete and utter lunatic… I do have some normalcy to me. I can easily say that the proudest accomplishment of my life is perhaps not necessarily an accomplishment in one single moment, rather a continual accomplishment. This would be that somehow through the the divine mystery of our Creator and the daily patience of my Jersey Girl, that I have been able to convince my wife to stay married to me, despite meeting her online, only knowing her for 4 months, and being a general horse’s ass for the first 75% of our marriage.

I have also had the honor of being a father to 3 wonderful children, 2 of these beautiful young seedlings I helped make (which will be explained in my 1 week Crossfit Renew sponsored speaking series entitled “When a mommy loves a daddy: A Life Explained” – by Brad Otts). The opportunity to be a husband and a father has been the single most humbling experience in my life and that’s saying a lot as we all remember that STUPID WOD where we walked around the entire parking lot doing barbell walking lunges. That said, I am a man of many blessings, more than I deserve, but I would say that being given the opportunity to breathe another day and love my family has been my greatest accomplishment.

He will help you move, he will give you life advice, he will tell you jokes, he will send you podcasts, and he is a killer cook and Green Acres aficionado.  Next time you see him, ask him to guess what number Enneagram you are and get to know each other on a philosophical level.

You rock, Brad!

Coaches Corner with Sadie Flynn: It’s the remix to nutrition, hot and fresh out the kitchen

I remember the first time I felt insecure about my body. I was in 7th grade, and we were heading out to the soccer fields to practice one afternoon after school.

At the time, Marshall Mathers’ cult classic inaugural hit “Slim Shady” was at the top of the charts. Cupping their mouths like juvenile hand megaphones, my teammates would loudly sing: “Would the real Slim Sadie please stand up?” because they had just learned what a rhyme was and everyone needs a junior high soccer practice walkout song. Whenever the lyric beckoned me, I would go from sitting or squatting to standing with my arms outstretched like a proud hype man signaling the crowd because I lived to please. Thankfully though, the Team Mean Girl was there to sit my ass right back down:

“Slim Sadie… except she’s not slim,” she said as she snickers and sneers and reapplies her Dr. Pepper-flavored Smackers chapstick.

From then on, I became hyper aware of my body. Noticing that none of my friends shared the same sizes as I did, didn’t experience the same rolling situations I did, and didn’t have anything bouncing after them while they ran to lunch. I began to observe what they were eating, and kept careful accord of what and how much I ate. It was a mental and emotional burden that wholly consumed me. Pun intended.

This burden would stay settled on my brain all throughout junior high, high school, and college. I’d create asinine justifications in my head that I thought were going to make my body better, by whatever dumb standard. If I was going to be in a swimsuit, I made sure not to eat before or during said swim event. I never got dessert, soda, or seconds unless someone else did. I never ate breakfast because I didn’t want to go to school “full”, and lunches were paltry. As a result, I’d gorge at dinner because I was rightfully starved. Diet pills were a cupboard staple, and Sugar Free Monster nearly replaced water because I learned that caffeine was a diuretic. College was more of the same, plus alcohol. If I knew I was going to go out and party, I’d skip dinner. Pre-game nutrition was light or non-existent because I didn’t want the weight of nutritious food bogging me down as I ran for 90 minutes. I had no idea what real nutrition was, or how to fuel my body properly — even as a D2 collegiate athlete at a world-renowned small, private university in West Texas.  I just knew that not eating was better than being fat. Sades was the name, and chronic food deprivation was my game.

It wasn’t until I got diagnosed with an autoimmune disease that I started to get a grip on my drunk and disordered eating. After my diagnosis, I read, I researched, I studied, I experimented. I learned what food could do for me not what I thought it’d do to me; I learned what macronutrients were, what foods exacerbated my disease, what balance looked like, what metabolic damage was, and how a dysfunctional diet contributed to like 99.999% of my mental, emotional, and physical issues.

Sleepy and sluggish? Eat more food.

Underwhelming workouts? Eat food sooner.

Skin breaking out? Eat better, whole food.

Achy, bloaty, generally irritated at your boyfriend and roommates? Eat different food.

Sayings like “food is medicine” and “I’d rather take vitamins now than drugs later” are pithy as shit, but I am proof that they are real and true.

So when Justin Hroch and Haley Hall — a real life Registered Dietitian — ambushed me at the gym one day and asked if I’d be interested in developing a nutrition program for Renew, my initial thoughts were, “I am in no way fit for this.” I am still very much a work in progress, and don’t have any abbreviations at the end of my name. But the more I chewed on it (I literally have food puns for every pomp and circumstance do not challenge me), the more I realized that an effective nutrition program isn’t about being a faultless example. Rather, it’s about teaching truths, providing valuable tools and resources, and delivering unwavering accountability and motivation for any human working toward their fitness and wellness goals.  And an effective nutrition coach is someone who listens well and is trustworthy; someone who can sort through all the myths and fads and fake food news out there and give real, attainable, and sustainable counsel — without judgment. And I am definitely fit for that.

So if you’re a human with goals and needs surrounding nutrition, let’s chat. Because nobody should live their life confined by the shackles of food misinformation and physical frustration.

With love and corn dogs,

Sades

To learn more about Refuel, our aptly named nutrition program, check out our shiny new section of the website. Or, if you’re interested in setting up a nutrition consultation or just want someone to email, get at me: sadie@crossfitrenew.org.

And with that I leave you with the funniest health memes and gifs the internet has to offer:

Member Spotlight: Heather Zeh

Member Spotlight: Heather Zeh

Haaaaaave you met Heather?

Heather is one of the newer faces at Renew, but comes with some CrossFit experience under her belt. If you haven’t met her yet, you’ll probably see her at one of the AM or PM classes because she apparently has the world’s most flexible schedule and is still trying to decide if she wants to A) lose sleep or B) die of a heat stroke.

Here’s Heather’s Q&A — enjoy!

Q: How long have you been doing CrossFit and what made you keep coming back?

A: I was first introduced to CrossFit in the Fall of 2012 when I was in grad school in Colorado. A classmate wanted to try it but was afraid to go alone so we went and fell in love with it. From that point on, any time I found myself in a new area either for a clinical rotation or moving to a new city, it was always a goal of mine to get plugged in to a church and a CrossFit gym. Hands down the community aspect of CrossFit is what made me want to keep coming back and pursuing it.

Q: What is your fondest memory in any gym you’ve been a part of?

A: Between grad school, traveling, and moving to different areas, I’ve been to a lot of gyms. They all have different vibes and things to offer, but my favorite gym thus far (present gym excluded) 😉 was CrossFit the Point in Utah. I went there for a couple months while I was there for a clinical rotation. I don’t have 1 specific fond memory, but I LOVED the coaches, LOVED the members. It was a judgment-free zone and while it was competitive, in was in a safe, healthy, fun way. I seriously almost accepted a job offer because I loved that CrossFit so much. I looked forward to going every time.

Q: What is your biggest accomplishment in life?

A: The easy answer is probably getting my Master’s in Speech-Language Pathology.

But on a deeper level, I would have to say the season of life I’m in right now. I haven’t done CrossFit in 2 years (so basically I’m starting over). I’m coming back from injuries and bad experiences at other gyms. I’m finding it takes a lot of strength to embrace where you’re at and stop playing the comparison game of where you used to be and the things you used to be able to do. Life isn’t linear. There are ups and downs. You make progress and there are setbacks. Letting go of the past is a big accomplishment in my opinion, and I’m learning how to do that through coming back to CrossFit. I love the name CrossFit Renew because that’s what’s actually happening in my life right now – I’m being renewed. My success isn’t defined by how lean I get again, or if I ever am able to do what I “used to do” anymore. I just want to enjoy the community, contribute positively to the environment, and get a good workout in – even if that means I have to scale. You have to meet yourself where you’re at. There’s a lot of freedom in that and opportunities for growth as an athlete and a human. I see this as an accomplishment that’s happening in my life right now and it’s exciting.

Q: What is the strangest thing you’ve ever eaten?

A: Childhood camping trip. Graham crackers with ketchup and mustard. Don’t ask me why… I don’t know.

Do not recommend.

Q: What is the most rebellious thing you did as a child?

A: When we were pretty young, I remember my older sister and I would dare each other to squeeze through the rails on the 2nd story of our home to walk on the wrong side before squeezing our way back in, unnoticed by our parents… for obvious reasons we weren’t allowed to do that. One day I ended up slipping and falling from the 2nd story on my back (I ended up being okay). Maybe that’s what led me to thinking eating graham crackers with ketchup and mustard was a good idea. 😉 Also I’m afraid of heights now.

Yikes. Well, we are so glad to have you, Heather! Here’s to spending the next unmentionable amount of time devoted to knocking CrossFit the Point out of the #1 spot.

Member Spotlight: the Devalls

 

This month’s member spotlight is shinin’ bright on the two and only Michelle and Alan DeVall! These two work so hard, day-in and day-out, and aren’t afraid of any challenge that comes their way — whether that’s triathlons, taking up a new hobby (ice skating, anyone?), running long distances in Texas at any point of the year, or otherwise.. They are also cat people and band teachers (at different schools), so that’s neat and adorable.

Let’s get to know Michelle and Alan!

 

What is the #1 thing that got you hooked on CrossFit?

Michelle: We were members of a regular gym that closed for remodeling. A group of teachers I ate lunch with kept talking about the CrossFit they went to nearby. I decided to check it out while our gym was closed. I really liked that I could attend classes at any time of the day and still get the same workout. I kept going back because I liked the challenge.

Alan: I got hooked on Crossfit through Michelle. In the fall of 2013 we were living in Fort Myers, FL. Michelle tried it out and told me I would like it. She was right and I was hooked. We moved to Austin 6 months later and decided we definitely didn’t want to give it up.

 

What made you both want to be band teachers?

Michelle: I was on the student leadership team when I was in high school marching band. I enjoyed helping other students learn how to march and play better. Teaching music seemed like a natural fit.

Alan: I was always involved in Music growing up (playing piano, guitar and trombone). My high school Band director was the main inspiration for me deciding to become a music teacher.

 

What is the most ridiculous thing a student has done in your time as teachers?

Michelle: I’ve been fortunate to not have too many bad things happen. The worst I can think of is that two students go into some kind of discourse, and one threw a drum stick at another.

Alan: The craziest thing that ever happened to me as a teacher was in 2013. I had two students break into the band hall after I had left. They then proceeded to climb into the drop ceiling to try to hide something, but instead they fell through causing the ceiling tiles and lighting to collapse. They had to pay a couple thousand dollars worth of damages.

 

Were you teachers pets in school or rebels?

Michelle: Not really either. I mostly kept to myself and just did the work.

Alan: I’m not sure I tried to be a teacher’s pet when I was in school, but I’m sure other people thought I was. I just tried to do my best. As a trombone player we always sit in the back row, so I have seen all the ways people can goof off (even as adults). Now I use it as leverage when my students goof off.

 

There you have it.

They CrossFit, they music, and they mold the minds of baby children to raise up the next Mozart! They are a pair of joys and if you don’t know ‘em, introduce yourself the next time you’re in the gym…

because they will most likely be there.

Ch-Ch-Ch-Ch-Changes

So, if you read last month’s blog, you heard from Hroch that I have stepped into the role of Head Coach at CrossFit Renew and I am SO THRILLED!

If you didn’t read last month’s, then you’re probably not reading this either because you don’t care about our newsletters and just want a place to work out everyday and that’s all, and that’s okay, but I would still like to know you and everything about your childhood and how your parents parented you and how that has shaped you into the person you are today BUT that’s for another day and a different blog.

Today, we’re talking about what’s going on in the gym. You may notice a few changes here and there, and I want to tell you why. I’ve been told once or twice that I take things too seriously in life, but I like to think of it more as being intentional. I’m serious because most of the things I do have been picked apart in my brain in more detail than the average individual would enjoy or care to do. It’s a little obnoxious what goes on in my head, but sometimes it’s helpful. Like, for instance, leading a CrossFit coaching staff to deliver the best possible experience for our members.

Meaning, every detail of what gets put into a one-hour class has been thoroughly thought through; from the warm-up, to the time it’s going to take all you jokers to put plates on your barbell, to the newly instated cool-down laps that you’re growing to embrace. It’s all intentional because we want to give you the best fitness experience we possibly can, not just because we want to be the best, but because our staff is made up of awesome, caring, thoughtful people who want what you do in the gym to impact the rest of your life, both today and in the future. So, if Sadie yells at you to get lower in your squat, it’s not just because she likes to yell or is super passionate about the squat (though, that is also appropriate) but it’s because we want you to take your joints through the full range of motion that they were designed to do to prepare you for what’s outside of the gym. If you can’t squat past parallel now, it’s not going to improve when you’re 75 and you fall on the floor and cannot stand up because you literally can’t get your knees and hips in a position to do so. We don’t want that!

Our programming is designed to be advantageous to a 22 year old collegiate athlete and 65 year old retiree. I may have different reasons for wanting you both to get upside down and work on some version of a handstand walk, but I promise you, there IS a reason, and if you ever want to know why, just ask! I’ll tell you more than you want to know, and will make sure our coaches do the same

In addition to some things looking different in class, we’re also working on ongoing training for our coaching staff! I’m really pumped about this as well because there is a wealth of knowledge out there about CrossFit and its methodology and any movement you can think of, and researching it so that I can teach it to our coaches gets me FIRED UP about fitness and the way CrossFit accomplishes it. There’s a lot of really smart people behind this sport. You’ve probably felt a similar spurt of energy in your own profession after attending a really great conference for continuing education, and that revived passion then makes you better at your job! That’s what I want for all my coaches, too. To be the best coach they can be for you guys, they have to be excited about CrossFit and in a place where they’re hungry to improve. Some of the ways we’re doing that is by running through drills together, reading lots of articles, doing online courses, and more!

The point is, these changes are because I care. I care about our coaches, I care about CrossFit, and, perhaps most importantly, I care about you guys! Every day, the coaches collectively make decisions about how to give you the best experience and make you the fittest, healthiest versions of yourselves — and I hope it shows. Again, if you have any questions about why we do what we’re doing, or why it’s relevant to you, please do not hesitate to ask.

We’re here for you, and happy to chat!

See you under the big ass fan,

Becky

Coaches Corner: Head Coach Updates with Hroch

Hey Renew Crew!

I know, I know — it’s hellishly hot. But the fan is on its way (seriously, it is). So let’s all practice some mental toughness while we wait for some Big Ass reprieve, and thanks for your continued patience!

But I’m not here to listen to you complain talk about fans. I’m here to talk about Becky Wickes.

Wait, sorry — I’m here to talk Becky Wickes, Head Coach!!

Don’t worry! Brett isn’t going anywhere. Everyone’s favorite Tall Guy is still on staff and still going to share the wonders and joys of CrossFit with you all. Turns out, having a house and a baby and a wife and a full time job and friends and all the life things can pull you in many directions. And fortunately for us, Becky has no life!

Just kidding, she does. And it’s Renew.

Just kidding, it’s not. But Becky is crazy passionate about CrossFit and the Renew Crew, and possesses the skills, capacity, and energy to really thrive in this role. I am confident that she is the perfect person to help our gym flourish. With Becky at the helm, get ready for elevated class and coaching experiences, more well-rounded programming — with performance tests and benchmarks — and next-level coaching, as she is taking on the task of helping each of us coaches, well, be better coaches.

Becky, a newly minted CrossFit Level 2 Trainer, has been with Renew since nearly the dawn of its time, and cares deeply for our community and mission. If you’ve met her, you know she invests in the people around her, and makes it her responsibility to see to it that her peers are being the best versions of themselves — and she’s exactly the type of person we want captaining our membership.

So next time you see Becky, first let her give you that technical correction, and then give her a congratulations! Well deserved, Becky Wickes!

Now leave me alone about the fan.

Love,

Hroch

Member Spotlight: Kim Hernandez

It’s safe to say that Kimberly Hernandez has never met a stranger in her entire life. If you haven’t met her, don’t worry, she’ll meet you, and then she’ll ask you how you got to Renew, what you do for a living, how many dogs you have, why you don’t have any dogs yet, what your relationship with your dad is like, what you ate for lunch last week, what your biggest regrets in life are, and who your celebrity crush is.

If you’re looking for a boost in your day, make sure to sign up for a class that Kim is attending. She’ll boost you right up.

Wanna know more about Lil Kim? Keep reading.

Q: What has been your proudest moment in CrossFit Renew to date?

A: Murph. Hands down.  I had a pretty bad back injury three years ago, and it took about three years of rehab before I could go up and down stairs without hurting.  While I’m proud of every workout, Murph was a testament of how much stronger I have become since joining Renew.

Q: What is the most rebellious thing you did as a child?

A: I just had strict Asian parents that wouldn’t let me into the backyard by myself. I was seriously sheltered. They were like, well she’s either gonna be super weird or use drugs. I think that’s why they let me be weird.

Q: If you had one meal left on this earth, what would it be?

A: OH MAN. Am I on death row for this?  I’d take a magic shroom burger from Hopdoddy, a red velvet shake, and the biggest portion of fried okra known to man.

Q: What is one fun fact about yourself that we don’t already know?

A: I don’t think this is fun, but I HATE liquid sunscreen.  I mean, I know you guys know I’m an ICU nurse, and I do all sorts of things at work involving certain liquids… but liquid sunscreen is the only thing that makes me gag and that I refuse to ever touch it.

Q: True or False: you have a tattoo on your body forever of your dog’s tooth. If true, please elaborate.

A: Beyond true.  I didn’t have a dog growing up, so I never understood true unconditional love and companionship until he was having diarrhea in my bed (which I cleaned up no problem but if it was liquid sunscreen….) and trying to cuddle with me the next second.

We love you, Kim! We’d gather up all of the liquid sunscreen and launch it into space for you.