Tuesday 030513

Workout of the Day

Hang Snatch



8 x 100m Sprint

Rest is the walk back to the line

*Score is your slowest sprint time*

Cash Out: Door to Door Handstand Walk OR HS practice

Athlete Spotlight

We are back with another Athlete Spotlight! I want a big cyber drum roll for Savannah Salmans! She isn’t exclusive to any one class time, but she is exclusive to being awesome. She’s a dream to coach, a wonder mom, a beast to work out with and a privilege to know. Savannah, we are so lucky to have you as one of our athletes :)


What’s your day job?

I am a stay at home mom of 2 boys. A 6 year old and a 6 month old… And I’m about to have another baby so I am sure I will be employed for a while.

When did you start CrossFit?

I started CrossFit in April of 2010.

What made you start CrossFit?

I was a personal trainer and I thought I was in great shape. I mean 108lbs and I could run all day long. You cant beat that right? So my when my husband emailed me a workout while he was on deployment and told me to do it I said, “that is easy. I can do that.” It was FRAN. I puked and I loved it. AND majorly scaled it. I asked him where he got that workout from and he said. crossfit.com. I was like what the heck is CrossFit?

What got you hooked?

I was hooked after my husband had me do FRAN and I have never looked back. Once I got my first pull-up that was it for me. Love at first sight, you might say.

Favorite Workout?

I really really really like Murph. I know it is crazy but it challenges me and I like that.

Nemesis Movement?


What impact has CrossFit made on your life?

I had liver cancer almost 4 years ago when I was 22 years old. I had never been into fitness before that. (I became a personal trainer right after I recovered) As a matter of fact I was so opposite of what a fit and healthy lifestyle should be. Having had the cancer and beating it gave me a new outlook on life in general and CrossFit has allowed me to feel strong and to feel beautiful and healthy more that just traditional exercise ever had. I actually feel that my mind is stronger and I am more optimistic about life because of what I have learned I am capable of through CrossFit.

What is the best thing about CrossFit Oceana?

Umm… The coaches for sure. I LOVE the coaches.. Each and everyone of them. There is great structure and knowledge that it just makes me feel like I am getting the best training from all of them.

What is your most goal to achieve under our roof?

I want to compete (If I ever stop popping out these kids). I don’t really have one single desire as far as nailing a lift but I would like to be strong enough and fast enough to do well in competitions. At one point I wanted to be able to do a proper snatch without getting scared but Coach Matt already helped me achieve that.

Any other comments:

I have belonged to other gyms in my fitness journey and Oceana has been by far the most organized and knowledgeable gym I have found. I think I’ll keep you guys.


Bookmark and Share