Age: 24
Weight: 150 lbs
Height” 5’7″

Nutrition:
90% Paleo
10% Red wine and dark chocolate

Personal Records:
CrossFit Total: 536
Deadlift: 300 lbs
Back Squat: 186 lbs
Front Squat: 155 lbs
Muscle Snatch: 85 lbs
Squat Clean: 135 lbs
Fran: 5:55
Helen: 12:28
Filthy Fifty: 27:09
5k: 27:03
Cindy: 16 rounds + 12 reps
Grace: 4:42
Max pullups: 24

Favorite WOD: Filthy Fifty
Least favorite WOD: Anything with double unders

Goals: 300 lbs deadlift, strict muscle up, 22 minute 5k

Ben has an athletic background that includes wrestling, baseball, hockey, football, and track.  He excelled most in track, placing first in the 2008 North Alabama Sectional in the 400m with a time of 49.5 seconds.  Ben was also All-Metro in the 400m and 4x400m.  After high school, he attended UNA and the University of Alabama before transferring back home to UAH where he is currently majoring in Psychology and minoring in Marketing.  Ben’s passion for CrossFit developed accidentally.  After being injured training for a marathon, he wanted to do something that would keep him in shape without having to run long distances.  That’s when he began CrossFit at CrossFit Shoals.  He immediately fell in love with CrossFit after the very first WOD.  Now he struggles to go a single day without it.  He has been CrossFitting since September 2010.  He joined CrossFit Impulse in May 2011 and is very happy with his progress.

Age: 23
Height: 5’10
Weight: 165
Hometown: Huntsville, AL

Nutrition:
99% Strict Paleo
1% Gin and Tonic

Personal Records:
Helen: 7:51
Nancy: 13:09
Filthy Fifty: 15:48
Cindy: 25
Badger: 22:36
Overhead Squat: 225 lbs
Clean and Jerk: 235 lbs
400m: 49.5 s
5k: 19:35 – CFI 5k: 20:01
10k: 40:15

Sarah is an exercise physiologist and the owner of Empire Fitness.  She has been involved in athletics and fitness her entire life.  Sarah was introduced to CrossFit in July 2011. She loves the intensity as well as the coaching of good technique at CFI.    Sarah’s passion is motivating and helping others achieve their fitness goals, as well as pushing herself to new levels.  She is the founder of “Fitness for Life”, a nonprofit organization dedicated to educating and motivating kids to stay involved with athletics, while remaining drug free.  When Sarah is not training a client, you will find her teaching Bodypump, Bodyattack, cycling, or yoga.

Age:  36
Height: 5’6
Weight:  138

Nutrition: 90% paleo

Personal Records:
Back Squat:  195 lbs
Front Squat:  165 lbs
CrossFit Total:  530 lbs
Weighted Push up:  95 lbs
Cindy: 16 rounds +7
5K:  25:20

Favorite WOD:  Filthy fifty (my 1st WOD) or any other that makes you want to throw up!

Goals:  Muscle up

Luke has a Bachelor of Science degree in computer & electrical engineering from UAH. He works as an engineer for Mercury Computer Systems of Huntsville, AL in the Microwave and Digital Solutions group designing products primarily used in applications like electronic warfare, electronic intelligences, military radar, and signal intelligence.  Luke came to CrossFit Impulse after seeing his friend, Jakub, quickly work himself into shape through CrossFit. Luke had been going to a “Globo gym” for years and at no point did he feel as if he were in great shape.  After not being able to walk for a week following the CFI Fundamentals course, Luke knew CrossFit was exactly what he needed.  In his free time Luke enjoys being around friends, family, and watching and/or playing football.

Age: 29
Height: 5’11”
Nutrition: 75% Zone/Paleo, 20% not good stuff and 5% adult beverages

Personal Records:
Deadlift: 415 lbs
Back Squat: 285 lbs
Power Clean: 195 lbs
CrossFit Total: 810 lbs
Consecutive Pullups: 28
500m Row: 1:30
Fran: 6:46
Michael: 21:10
Cindy: 11+12 reps

Favorite WODs:
Anything with a name…especially the ladies.

Least favorite WODs:
Anything with a straight press. It’s my nemesis

Goals:
Sub 20 minute 5K, complete more hero WODS, 450-lbs DL, CrossFit Total with at least 1000 lbs.

Luke is the co-founder and managing partner of Conversant Bio, a cancer biotechnology company.  He lives in Huntsville, AL with his wonderful wife, Kelley, his 3 boys, and the family dog, Skye.  Luke has always loved competitive athletics: football, soccer, karate, wrestling, skiing, and running to name a few.  Luke was overjoyed to discover the competition of CrossFit in August 2010 and even more overjoyed when he beat his best friend in their first WOD.  Luke looks forward to continuing CrossFit for a very long time.  He loves CrossFit!

Age: 33
Height: 6’2”
Weight: 230-lbs
Nutrition: 85% Zone
Cheat: pizza, tacos, ice cream, beer

Personal Records:
400m run: 1:08
5k run: 22:53
50k run: 8:38:08
Deadlift: 395-lbs
Bench Press: 245-lbs
Snatch: 150-lbs
Fran: 5:45
Filthy Fifty: 27:59
DT: 9:57

Weaknesses:  Flexibility, minutes 6-8 in 10 minute AMRAPs, all gymnastics movements.
Goals:  Do more named WODs, 250-lbs snatch, 500-lbs deadlift, sub 20:00 5k run, Hebrews 12:1

Jason is a mechanical engineering graduate from Auburn University.  He serves as a Project Engineering Assistant Manager for Toyota Motor Engineering and Manufacturing Alabama in Huntsville.  Jason knows what being a competitor is all about.  He played defensive back for three undefeated state championship football teams.  He was on five state championship track and field teams.  In addition, Jason served has a volunteer firefighter for two years.  After climbing Mt. Fuji in the summer of 2007 at 32 pounds overweight and having a near death experience, Jason decided he had let himself go for way too long.  While searching for a new path to achieve real fitness, as opposed to gabbing it up in between super sets at the local Globo gym, he stumbled upon CrossFit.  Fascinated by the functional movements, Jason began to slowly incorporate CrossFit into his basic routine, but ran into the same training obstacles as other beginning CrossFitters.  Jason remembers, “Globo-Heads don’t like you marking up their walls, dropping their weights or hanging rings from their Smith Machines. ” After about three years of the CrossFit/Globo hybrid workout fiasco, Jason wanted to go 100% CrossFit and join a box.  While perusing the Interwebz for a local CrossFit box, he found an article called “Primal Blueprint Fitness Review” on the CrossFit Impulse website.  He’s been 100% CrossFit since.

Age: 34
Height: 71”
Weight: 180-lbs
Nutrition: 90% Zone/Paleo, 10% Five Guys/Cracker Barrel

Lifts:

Bench Press: 300-lbs
Deadlift: 365-lbs
Front Squat: 225-lbs
Back Squat: 255-lbs
Overhead Squat: 205-lbs
Power Clean: 210-lbs
Hang Power Snatch: 145-lbs
Shoulder Press: 175-lbs
Push Press: 205-lbs
Consecutive Pull-Ups: 37
Consecutive Muscle Ups (w/Turn Out): 5
Weighted Pull-Up: 110-lbs
CrossFit Total: 795-lbs

Metcons:

500m Row: 1:39
Fran: 5:17
Helen: 9:30
Cindy: 19 + 1 reps
Nate: 11 rounds
Isabel: 5:01
Jackie: 9:23
Angie: 16:58
Diane: 5:03
Lynne:  148
Mary: 11+11
JT:  19:55
30 Muscle-ups for time:  7:26

Most Favorite WODs:  Anything with HSPUs and muscle ups.
Least Favorite WODs:  Anything with wall ball shots and double-unders
Goals:  Sub-5 minute Fran, stronger core, better nutrition

Mandy is the Contracts Manager for Troy 7, a small engineering firm headquartered in Huntsville. Before coming to CrossFit Impulse, she practiced martial arts for over 13 years, earning a 2nd degree black belt in Shotokan Karate and a 1st degree black belt in Shaolin Kempo/Shaolin Kung Fu. Despite training several days a week, the effects of a poor diet and a desk job finally got to her. Frustrated with several unsuccessful attempts at achieving her fitness and lifestyle goals using a low-fat, high-carb diet and lots of cardio, she decided to check out CrossFit Impulse. Mandy attended Fundamentals in September 2010, and has been hooked ever since. CrossFit has shown her that great things can be accomplished when she pushes herself out of her comfort zone!

Age: 25
Height: 5’3”
Weight: 120
Nutrition: 90% Paleo, 10% dairy, dark chocolate, and alcohol

Metcons:
Annie: 6:45
Fran: 9:22
Griff: 15:11
Michael: 22:57

Lifts:
CF Total: 380 lbs
Deadlift: 215 lbs
Bench Press: 100 lbs
Overhead Squat: 100 lbs
Shoulder Press: 75 lbs
Snatch: 75 lbs

Other:
Consecutive Double Unders: 45
Tough Mudder Georgia 2011: Completed! (~4 hours, 30 minutes)
Tough Mudder Florida 2011: Complete! (Bonus: Got married to Alex Vlasse on the course!)

Favorite WODs: Annie, anything with double unders, sit ups, overhead squats, or KTEs/T2Bs.
Least Favorite WODs: Anything with front squats, thrusters, rope climbs, rowing, or more than 800 meters of running at once.

Goals:
Getting a muscle up; improving strength and Olympic/power lifts.

Coming from a sports background, CrossFit has fit very well into Eric’s fitness regime. Growing up watching his father become a successful body builder, Eric began lifting weights at 12 years old, mostly lifting for sports performance. After finishing his football career at Jacksonville University, Eric lacked motivation to continue to put time into training and weight lifting. Upon discovering CrossFit he found the workouts to be challenging, fun, and never stale. It only took about one month for him to become obsessed. In addition to fitness he loves skimboarding, surfing, skateboarding and guitar. Since moving to Huntsville, Eric has also started downhill longboarding.

Age: 23
Height: 5’11″
Weight: 200 lbs
Hometown: West Palm Beach, Florida

Nutrition:
•95% Paleo
•5% Sweet Potatoes and Sushi

Personal Records:
Deadlift:  475 lbs
Back Squat:  425 lbs
Front Squat:  330 lbs
Clean and Jerk:  290 lbs
Kelly:  20:20
Grace:  1:50
Elizabeth:  3:47
Fight Gone Bad:  417
Filthy Fifty:  15:30
Lynne:  212
DT:  6:58
Michael:  16:27

Ran:  50k
Biked:  From West Palm Beach, FL to St. Augustine, FL

Amanda is a Registered Nurse currently working in the Emergency Department at Huntsville Hospital. After months of begging and convincing from her husband, Bill, she joined CFI in September 2010 and has been hooked ever since. Besides CrossFit, Amanda also enjoys running, hiking, mountain biking, camping, anything outdoors, and traveling with her husband and dog, Amaya. CrossFit has taught Amanda that with great coaching, the right mind set, and motivation from others anything is possible!

Age: 27
Wt: 135
Ht: 5’4”

Lifts:

Deadlift: 215 lbs
Power Clean: 105 lbs
Clean and Jerk: 102 lbs
Split Jerk: 110 lbs
Shoulder Press: 85 lbs
Back Squat: 155 lbs
CrossFit Total: 455

Metcons:

Griff: 16:17
Karen: 9:06
Annie: 10:51
Nicole: 70
Fran: 5:52

Endurance:
Marathon: FINISHED
5K at CFI: 29:25

Goals:
1. Keep a healthy lifestyle to improve at CrossFit
2. Muscle Up

Michelle is the Global Commodity Manager for Adtran in Huntsville, AL.  After spending nine years in a battle to overcome obesity using “globo” gym pyramid style weight training and cardio, her progress had begun to be tied strictly to appearance instead of performance.  Davy Haynes mentioned CrossFit one morning to Michelle.   Intrigued, she decided to go by and watch a lunch class.  She was hooked from that first day on.  Michelle attended Fundamentals in July 2010 and hasn’t looked back.  She most recently obtained her CrossFit Level 1 certification in April 2011.  Michelle enjoys creative healthy cooking, anything to do with lake life, kayaking, swimming, water skiing and just hanging out by the water.

Age: 48
Height: 5’8”
Weight: As long as I’m getting stronger and faster who cares?

Power Clean: 110
Front Squat: 145
Back Squat: 160
Dead Lift: 210

Favorite thing about CrossFit is that success is about progress in personal performance.  And more importantly it’s the all for one, one for all attitude at the box. No matter what your level of skill or age, you are welcome and greatly encouraged.

Least favorite thing about CrossFit is anything that involves running.