Gemma Morrison
Hometown: Kennett Square!
Age: 17
Occupation: High School Senior/Part Time receptionist
When did you first start training at CFKSQ? June 2018
Favorite WOD: The CrossFit total, 7 minute AMRAPs, anything with snatches (especially barbell hang power), Fast and Slow
Least Favorite WOD: anything with that bike
Tell us about your sports & fitness background: My parents started me in dance when I was 6 years old so I was never really exposed to your typical sports. I trained at Longwood Performing Arts for 10 years, taking every style of dance they offered and dancing in the company. After my sophomore year I had accomplished everything I wanted and decided I needed a change, so I started looking for new ways to use my time that would make me a healthier and more fit person. I started cross country, pole vaulting, and crossfit that June. I hated cross country, but I stand by doing the things you’re bad at. I thoroughly enjoyed the challenge of pole vaulting, but it didn’t love me – I’ve got the knee scars to prove that one. I loved CrossFit. It felt right, and it still does, so that’s where I’ve focused all my energy.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I stumbled across CrossFit I think on Instagram. I followed a bunch of fitness accounts and somehow wound up on Sara Sigmundsdottir’s page. From there I did some digging, watched all the netflix documentaries, and all the CrossFit YouTube movement tutorials. I was leaving dance but I loved the idea of keeping a class structure when working out. Realizing CFKSQ was so close to me, I begged my parents to let me try it out and I wound up in fundamentals with Lauren. Basic technical movement came pretty quickly to me, thanks to dance, so the lifting was my favorite, cardio not so much. I almost hurled during my first workout and ended up having to stop in the middle because I was so dizzy. I had NO idea how unfit I was, what heavy weight felt like, or how much room I had to grow. My first class workout was on a Saturday. It was 100 man-makers for time in teams of two, Jared was teaching. I walked in and thankfully saw Karen Conlin leaving. She took the time to introduce me to Julie and Scott Pappas, who kindly let me join them. I was slow and quite sore after, but I wanted more. I’ve been hooked ever since.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Night and day pretty much sums it up. Specifically…
- I feel way more energized throughout my day and after workouts than I ever did when I was dancing.
- I’ve never been a skinny person but Crossfit has helped me gain muscle mass and lose fat. Realizing how I needed to eat to fuel a productive workout has only helped this.
- My cardio has thankfully vastly improved and is still improving.
- I still move as easily as I did with dance, but now I hurt a lot less. I have a decent amount of natural flexibility but I’ve been able to strengthen my supporting muscles so now when I move, I move safely.
- I have much more mental toughness than I ever had before. I’ve learned this is truly the key to pushing myself and becoming successful.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
- Coming into CFKSQ I just wanted to work out. Now, I’m a much happier person. I have reasonable goals I can achieve and want to, a new favorite part of my day to look forward to, constructive and kind people to interact with, and a confidence I didn’t know was possible.
- ACL/Meniscus surgery was completely unexpected but luckily I gained a lot from it. The coaches were incredible with supporting me coming back and helping me scale everything, I found the best two PTs in the area (Beth and Eric), and got so much encouragement from so many inspiring athletes
Please share with us any favorite CrossFit / CFKSQ moments:
- Getting to compete in Barbell Brawl! Awesome people and awesome workouts.
- PRing my front and back squats post surgery.
- Jared teaching me how to do chest to bar pull ups mid workout. I’d trust him with just about anything now
Any advice for people just getting started?
- Leave any ego you have at the door, everyone has room to grow.
- If you’re nervous, don’t worry, we’ve all been there. There are countless people here just trying to get fit and relax after long days, not look for competition, even if it appears that way.
- Listen to the coaches! If you disagree, try listening differently. They are well trained, experienced, and always have your best interests in mind.
- Once you start getting comfortable, start pushing, you’ll thank yourself later.
What are your hobbies, interests and/or talents outside of CrossFit? I love space! I enjoy reading about astronomy and physics, and am looking to major in Astrophysics for college. My backup is to study environmental science and sustainable energy. Number one on my bucket list is to visit all of our US National Parks! I am lucky to spend a lot of my extra time running Kennett’s chapter of the National Honors Society, and Big Sister Little Sister, a club where we are paired with kindergarteners at Mary D. Lang. I love doing puzzles at the senior center where I work and, of course, drinking too much coffee throughout my day.
John Grace
Hometown: Chadds Ford
Age: 40
Occupation: Builder
When did you first start training at CFKSQ? December 2017
Favorite WOD: Anything Hero
Least Favorite WOD: Honestly none. I’ve found that when I look at a WOD and think about staying home or sleeping in, it’s usually the one that’s the most rewarding… When you find out something about yourself, or do something that you couldn’t the day before.
Tell us about your sports & fitness background: Played football, baseball and wrestled growing up. Started playing rugby when I was in high school. Rugby led me to Penn State, where I was fortunate enough to be an All American, and later would represent my country in Rugby League. As far as fitness, I always worked out so that playing rugby would be more enjoyable, but never enjoyed being in the gym. Since starting CrossFit, fitness has become really enjoyable and not just a means to an end.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My good friend Ken Blackburn invited me to a bring a friend workout. I do a lot of manual labor, and for years prior had thought that my work was my gym, but decided to take him up on his invite and give it a try. I remember the workout was all body weight movements – burpees, box jumps, air squats and push-ups. I couldn’t move for about three days after, and signed up for fundamentals classes about a week later.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My body has definitely changed. At 40, I’m probably a better all around version of myself physically than I’ve ever been.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Having a routine workout regimen every morning that I not only enjoy, but look forward to, is definitely unexpected. I also feel that it has been a tremendous stress relief starting the day with a clear mind by focusing all of my energy on something other than work.
Please share with us any favorite CrossFit / CFKSQ moments: Any time I come in and see the usual morning crew(shout out to 6 AM) and coach (shout out to Everett). Any time someone pushes to finish a workout last while the rest of the class urges and cheers them on. Any time someone hits a weightlifting PR or a new movement they’ve never done before.
Any advice for people just getting started? Stay positive, listen to your coaches, learn from your failures, strive to be better than you were yesterday, and when that timer counts down… go get it!
What are your hobbies, interests and/or talents outside of CrossFit? I work a lot, so free time is family time with my wife and daughter who just turned 3. We’re also expecting another girl in April!