H.H. Wong
Hometown: Originally from Kuala Lumpur, Malaysia. Residing in Kennett Square since 2013
Age: 53
Occupation: CEO, DuPont Teijin Films
When did you first start training at CFKSQ? Late 2013
Favorite WOD: Repeating WOD’s. I enjoy assessing my own progress
Least Favorite WOD: Ones that involve THE BIKE or wall balls
Tell us about your sports & fitness background: I spent many years in school in England. I grew up enjoying sports that are a little different from what is popular in the US. In the winter, we played rugby. In the spring, it was field hockey (yes, men do play field hockey outside of the US) and in the summer, it was cricket and track & field. I also enjoyed playing tennis, badminton and squash. I was always active in many sports but not great at any of them. I became quite lazy upon entering university and for an extended period after graduating and starting work. I started to become more serious about fitness around 2008 when I was having a hard time doing even 5 push-ups. My early attempts to improve my fitness revolved around HIIT workouts and following a high protein diet.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I had heard about CrossFit but had not made any conscious attempts to try it until I stumbled upon CFKSQ while walking along Rosedale. Since it was so close to home, I decided to give it a go.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My fitness level does vary over time but I am confident that on my worse day today I am still far fitter and healthier than I was prior to starting CrossFit. The coaches at CFKSQ have started to promise that we will all have “beach muscles” soon, so I am eagerly waiting for that day to arrive.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I now enjoy and embrace activity throughout my daily life. My vacations are also more active compared to the past. I am also much more knowledgeable about nutrition, so I cook more, I eat better and I feel better.
Please share with us any favorite CrossFit / CFKSQ moments: No one moment stands out but I would like to compliment and thank the coaches at CFKSQ for their knowledge, friendship and patience. I had the opportunity earlier this year to visit a box in another country for an Open workout. The commitment, planning and preparation of the CFKSQ team is unmatched.
Any advice for people just getting started? Be patient, improvement will come if you persist. The results in the box are highly dependent on the choices we make outside the box. The Wodify whiteboard is for you to track your own progress and not a daily competition.
What are your hobbies, interests and/or talents outside of CrossFit? I am an avid golfer and have set myself a goal to reach a single handicap by the end of the summer.
Tammy McGeehin
Hometown: Lincoln University
Age: 58
Occupation: Fiscal Manager
When did you first start training at CFKSQ? January 2014
Favorite WOD: Any which excludes BURPEES
Least Favorite WOD: Any which includes BURPEES
Tell us about your sports & fitness background: I come from a large family (5 brothers & 2 sisters) and growing up in the 70’s we were always outside and playing sports. I started playing softball in elementary school and played competitively until age 40. In 1985, our team won our first and only Delaware State Championship (I pitched). Bowling was another family favorite and we all belong to organized sanctioned bowling leagues. In February 1997 I bowled my first and only perfect 300 game. Tried my hand at golf, which turned out to be the most frustrating of all. Loved it and hated it at the same time (10 handicap)
Nowadays it’s sprint car racing. I share ownership in a family owned team competing 5 months out of the year getting dirty and turning wrenches. We managed to find victory lane a few times.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I ran into a friend I hadn’t seen in a few years and he looked great, fit and healthier than I ever seen him. He said his secret was CrossFit. Spent a few hours researching CrossFit and decided I wanted to give it a try. I made the call, got the appointment with Everett (whom I would mistakenly call Emmitt for weeks). Everett introduced me to the basics, and now I thought I was ready for my first class or, so I thought. I could not have been more wrong. I felt like I was in a foreign country, no sense of direction and did not speak the language. I couldn’t come close to completing the daily WOD. Defeated and in tears, my mind was made up, I was not going back and out the door I went (5x). My stubbornness would serve me well for the first time in my life, so I would go back. I stuck it out and eventually I would put the tissues away work with a wonderful team of coaches and members and here I am 5 years in the rearview mirror.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after) The biggest and most noticeable changes for me since CF is how much I have improved my physical and mental strength.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Having family members seek my help and advice to better improve their overall fitness and health.
Please share with us any favorite CrossFit / CFKSQ moments: My favorite moment was completing my first WOD with minimum modifications. Took me 6 months.
Any advice for people just getting started? You can start at any age, give it time and make it your own.
Photo Credit: Kenta Photography