WOD & DONE Lifestyle #3


Hey there, WOD & DONE Nation!

Our most recent edition of the WOD & DONE Lifestyle newsletter has two new features:

  1. Shoulder mobility exercise from a doctor of physical therapy 
  2. Paleo-friendly snack recipe from a clinical nutritionist.

As you likely know, shoulder mobility is a key component to functional fitness. In order to help with this, we’ve partnered with Dr. Zach Long, a board certified sports specialist, to bring you this shoulder internal rotation mobilization exercise. Improving mobility here will help with movements such as pull-ups and Olympic lifts, so we definitely suggest that you take a look.

In addition to mobility, proper nutrition is paramount to optimizing your health and performance. Ailsa Cowell, a clinical nutritionist, creates and shares recipes that are dairy-free and gluten-free—many of which are Paleo. For our newsletter, Ailsa is sharing her Paleo banana nut breakfast cookie recipe, which is high in protein and without any added sugar. Try it out and let us know what you think.

Check out our friends’ profiles and let them know we sent you with the hashtag: #WODNDONECARES.

  • To learn more about Dr. Zach Long, follow him on Instagram at @thebarbellphysio. You can also check out his website to look at upcoming seminars, read his blog, and learn more about his mission.
  • To learn more about Ailsa Cowell, follow her on Instagram at @feelfoodlove. Her website features nutrition therapy and more delicious recipes.

Shoulder Internal Rotation Mobilization

By Zachary Long
Doctor of Physical Therapy, Board Certified Sports Specialist

Shoulder internal rotation is one of the most common mobility limitations I see in the fitness athlete population. And limitations in this motion will impact your Olympic lifts, dips, muscle ups, bench press, and SDHPs. When athletes improve this motion, it not only frequently helps improve their shoulder health, but their performance as well. The following video outlines one of the best drills you can use to unlock your shoulder internal rotation.
Want more shoulder mobility drills?

Zachary Long
Doctor of Physical Therapy, Board Certified Sports Specialist
Director of Physical Therapy at Carolina Sports Clinic
Director of TheBarbellPhysio.com
Owens Recovery Science Clinical Education East Coast Division

Banana Nut Breakfast Cookies

From Ailsa Cowell, MS

Integrative Nutritionist at Food to Feel Good

The base of these healthy Banana Nut Breakfast Cookies is made of eggs, almond
butter, almond flour, shredded coconut and coconut flour. The eggs and almond
butter/flour provide a ton of protein, while the almond ingredients also pass along
some calcium, magnesium and Vitamin E to keep your bones, muscles and skin
strong and supple.

The medium chain triglycerides in coconut are awesome for your metabolism.
These kinds of fats actually bypass the biological mechanism that breaks down other
types of fats, so they are more easily converted into energy. Yes, they are indeed a
saturated fat, but nutritional research has proven that the stigma of “all saturated
fats are the devil” to be inaccurate. The saturated fats from coconut oil are a great
addition to a healthy diet, in moderation of course.

Are you ready for the best new ever? These delicious cookies do not contain any
added sugar! Just bananas and dates. Bananas are a wonderful natural sweetener
and I love the comforting flavor they create when baked. They also contain a type of
fiber that works as a probiotic, meaning it feeds the beneficial probiotics in your gut,
to help digestion and immunity.

There’s also some ground flaxseed in this recipe. Flax is helpful for texture and
structure in baked goods while lending some extra nuttiness and omega-3 fatty
acids, super anti-inflammatory and helpful for balancing hormones as well.
This is the perfect recipe to whip up on Sunday, for a healthy, grab-and- go breakfast
all week long. Enjoy!


Prep 10 mins, Cook 18 mins, Total 28 mins
Author Ailsa @ Food to Feel Good
Yield 12 cookies

1/4 cup plus 2 Tbsp coconut flour, sifted

2 Tbsp fine almond flour

3/4 cup almond butter

3 Tbsp ground flaxseed

3 soft Medjool Dates

2 small ripe frozen bananas, softened and mashed

4 eggs

1 Tbsp pure vanilla extract

1 Tbsp cinnamon

1/4 tsp ground nutmeg

1/2 tsp sea salt

1 tsp baking soda

1 1/2 cup plus 1 Tbsp shredded coconut

1/3 c chopped raw pecans

3 Tbsp raw cacao nibs


1. Preheat oven to 350 degrees.

2. Combine coconut flour, almond flour, almond butter, flaxseed, dates, smashed bananas, eggs,
vanilla extract, cinnamon, nutmeg, sea salt and baking soda in the food processor until well mixed
and and dates are fully chopped.

3. Add shredded coconut and pulse a few times, making sure it's mixed but not overly blended.  You
want to keep the texture of the coconut.

4. Fold in chopped pecans and cacao nibs.

5. Drop large spoonfuls onto a lined baking sheet, spreading with fingers if needed.

6. Bake 16-18 minutes until golden brown.

7. Let cookies cool on pan for a minute or so and then transfer to a wire rack to cool completely.

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WOD & DONE Lifestyle #2


Hey there WOD & DONE Nation,

In this this edition of our WOD & DONE Lifestyle blog, we are featuring one of our favorite hand care products: RipFix.

This is a great company with an amazing product that can take the sting out of a hand rip overnight and have you back on the bar. Developed in the kitchen as a family recipe, this remedy has been passed through generations from mothers to their gymnast daughters. If you have not heard of RipFix, you’re missing out!

We would also like to introduce the WOD & DONE nation to the U.K.’s very own Rhian “Rhi” Pearson. She is an inspirational CrossFit Masters athlete and mother who overcame adversity to reach her goals and continues to push forward.

To learn more about RipFix, follow them on Instagram at @ripfix.

To follow Rhi and learn more about her and her story, follow her on Instagram at @rhip32.

Check out our friends’ profiles and let them know we sent you with the hashtag: #WODNDONECARES.

Rhian “Rhi” Pearson, 36

City/State: Worcester, UK
Favorite movie/character: Point Break
CrossFit Affiliate Name: BullPen Fitness
Favorite lift: Power Clean
Favorite Girl WOD: Helen
Least favorite/Weakness: Squats (giraffe femurs!)
Name of Box: BullPen Fitness
Owner(s): Will Kane and Fraser McKenzie
Location: Worcester, UK

Three months after having her eldest daughter, Rhi Pearson was ready to pursue fitness again—but
without having to spend two hours on a treadmill every day. Her father had begun taking a new “fitness
class” and was excited to tell Rhi about it. She liked what she heard and soon after, she was signed up at her local CrossFit box. 

At the time, there were only a handful of locations in the UK. As fate would have it, Rhi’s first WOD was Fran—and despite being dealt the WOD CrossFitters love to hate as her induction, she was immediately hooked.

Now, Rhi trains five times each week, with one session being a double. She carefully plans her training to include one rest day and one active recovery day, although there are variations from time to time with her schedule.

Rhi draws inspiration from many great athletes, many of whom she follows on Instagram; however, her true role model is her friend, Cathy Wilson. As a mother of four children, Cathy continues to push her limits as an athlete.This year, she is heading to the CrossFit Games as a UK Masters athlete.

Two years ago, Rhi underwent ACJ reconstruction in her shoulder. Her coach, David Shorunke, has tailored her programming to ensure she continues to achieve her goals. With more Masters-level individual competitions in her sight, Rhi is not showing any signs of letting up on her dream of reaching a podium. But, most importantly, her goal is to continue to enjoy and have fun doing what she loves.

In the future, Rhi plans to continue training in her garage with two new members: her daughters.Currently, they are 8- and 5-years- old and love gymnastics, and Rhi hopes to compete with them one day. 

RipFix – the perfect solution to CrossFit Hands

Search for #crossfithands on most social media outlets and you will find thousands of pictorials of people proudly holding up their “warrior wounds,” also known as rips. Hand rips in the CrossFit world have become a rite of passage —a sign that you are working hard and progressing in the sport — but what CrossFitters come to find out quickly is that injured, torn hands are not fun; they are painful and they interfere with their WOD.

Most athletes are aware that if you are participating in a heavy-handed sport, your hands will become callused: For some, ripping those calluses is inevitable even with grips (just ask a gymnast). Preventing the calluses from thickening and hardening to the tearing point is where daily maintenance becomes critical, and staying on top of the vicious rip-heal–rip cycle is key.

This is where RipFix steps in. RipFix is not only an amazingly quick rip remedy but when used daily, along with a pumice stone, it is a great preventative and maintenance tool-helping your hands stay primed for your sport.  There is a big difference between healthy and un-healthy calluses. The minute your calluses start to turn color (yellow, white or brown) it’s time to take them down. Calluses should not be hard mounds of painful, discolored, flakey skin…They should be pliable so they work with you , not against you.


How to Fix Ripped Hands
1. Clean hands and disinfect the wound. 2. Cut the skin away as close to the rip line as possible3. Pack RipFix generously in to the fresh rip. Do not rub it in, let it sit, preferably overnight.4. Loosely wrap with gauze to allow some air into the wound.5. Watch RipFix do it’s magic.
How to Care for Callused hands.
1. Keep a pumice stone in the shower.

2. Take the wet pumice  stone on a wet callused hand and gently pumice the top layers of  skin off of the calluses.

3. Repeat on the other hand rubbing for about 3 mins on each hand to smooth out all the rough edges.

4. Rub RipFix in to freshly filed down hands.

5. Watch RipFix do it’s magic
Keep those hands healthy. They are your number one tool.

Robin Stewart



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WOD & DONE Lifestyle


As a small company with a big heart, our goal continues to be to provide you with the best products, experience, and customer service.

Simply put: We care about you.

We’d like to take a moment to introduce you to our WOD & DONE Lifestyle blog  (sign up below to our newsletter to stay updated). In this blog, we’ll be delivering content from some pretty awesome sources. We’ve teamed up with great individuals and companies to share a variety of information with you, such as:

    • Mobility drills
    • Exercise progressions
    • Nutrition tips
    • Recipes
    • Fitness, health, and wellness insights
    • …and more

In this issue of WOD & DONE Lifestyle newsletter we are featuring an awesome gymnastics drill from the one and only Pamela Gagnon, a 3x CrossFit Games Athlete and a CrossFit HQ Gymnastics Coach (@pamelagnon     @cfgymnastics ) We are also featuring delicious and nutritious creations by Ailsa Cowell, MS Integrative Nutritionist and the creator of @feelfoodlove and www.foodtofeelgood.com . Check out our friends’ profiles and let them know we sent you with the hashtag: #WODNDONECARES.



Gymnastics Corner:  Stringing Kipping Chest-to-Bar Pull-Ups


A few things may cause you to have trouble stringing kipping #ctb pull-ups

1) Do you have enough strict strength behind the pull-up?

2) Are you in the correct position at the top of skill?

3) Do you drop straight down after chest touches?Try the drill to help with:

1) Push away from bar after chest touches

2) learning how to push away with a slight hollow before heading into the arch at bottom of swing

3) Gain muscle memory & timing of skill by pausing on the box to make sure you FEEL the correct body position

Try 3x 10reps

Follow me for drills/programs/seminars!
IG: @pamelagnon
IG: @cfgymnastics


Feel Good Kitchen : Cucumber Noodle Salad & Easy Lemon Wild Salmon


Ailsa Cowell, MS
Integrative Nutritionist / www.foodtofeelgood.com

This recipe has so many fresh, bright, ingredients, it truly encompasses the feeling of the season.  The Cucumber Noodle Salad has a simple dressing of lemon juice and olive oil, then I added in some chopped sugar snap peas and tossed it all with finely cut basil, mint, scallions, and raw pistachios.  So good and so simple.

Let me break down a few of the healthy ingredients that make this dish so delicious.

Cucumber are one of my summertime favorites, since they’re super crisp and refreshing, with a mildly sweet taste that lends itself to tons of other flavors.  One of the reasons cucumbers have these qualities is that they are mostly water, so you actually get hydration from eating them plus they contain electrolytes like magnesium, potassium, and even a little calcium.  Not only do electrolytes like these help to keep you hydrated, they’re also really important for balancing the acidity of your blood, maintaining healthy blood pressure, and keeping your muscles strong.  Their skin contains Vitamin C, so it’s better to leave it on!

Pistachios.  We’re all so used to the mindless cracking of these cute little green nuts that it’s easy to forget you can buy them without the shell, which makes this recipe way easier to create.  I love their unique taste, crunch, and the extra shade of green they bring to this plate.  Pistachios are a great source of plant-based protein, so if you’re making a Vegan meal just skip the salmon and eat one big bowl of this!  They are really high in Vitamins B1 and B6.  B1, called thiamin, is vital for the nervous and cardiovascular systems, and also supports mood, cognition, and metabolism.  B6, (AKA pyroxidine) contributes to these same benefits, and it also specifically helps make neurotransmitters like serotonin, norepinephrine, and melatonin – helping you feel happy and sleep well.

Moving on to the salmon, it’s always best to buy wild caught because it is nutritionally superior and overall safer to eat. It has a much higher omega-3 content than farmed salmon, and most other types of fish in general.  These healthy fats have potent anti-inflammatory benefits for your whole body, while also giving your brain a helpful boost.

So, dive in and enjoy the taste of summer from this tasty Cucumber Noodle Salad and Lemon Wild Salmon.


Prep 30 mins

Cook 12 mins

Total 42 mins

Yield 2-3 servings

Crunchy, refreshing cucumber noodles tossed with sugar snap peas, fresh mint, basil, scallions, and raw pistachios alongside an incredibly simple seared salmon.  A light, bright meal that is perfect for Spring and Summer.


  • 3 cucumbers, cut into quarters
  • 1 1/2 large lemons
  • 2 tsp extra virgin olive oil
  • 1/4 tsp fine sea salt, plus more for salmon
  • 1/4 tsp black pepper, plus more for salmon
  • 1/2 cup fresh mint
  • 1/2 cup fresh basil, plus more for garnish
  • 2 scallions
  • 1 cup chopped sugar snap peas
  • 1 cup chopped raw pistachios, unsalted
  • 2 wild salmon filets, 1/4. lb each
  • avocado oil for pan


1. Mix the juice of 1 lemon in a small jar with olive oil, sea salt, and pepper.  Shake or stir well and set aside.

2. Spiralize your cucumbers into noodles, then place into a colander and set aside.

3. Chop basil and mint into a chiffonade – roll the leaves lengthwise and then slice from the bottom of leaf to the top, forming nice thin strips.

4. Chop the scallions, using just the green parts, into tiny circles down the length of the stem.

5. Combine all above ingredients in a bowl, toss gently but thoroughly, top with basil leaves and chill in the fridge while making the salmon.

6. Season salmon liberally with sea salt and pepper.

7. Spray a pan with avocado oil and heat at medium-high.  Once warmed, turn down to medium-low and add salmon, skin side down.  Cook for 7-10 minutes (this will depend on how thick it is) but basically you want to watch for it to cook 3/4 of the way through along the sides.  Before flipping, squeeze 1/2 lemon over top.

8. Flip salmon, and cook for another 5 minutes until cooked through and slightly browned.  It should easily release from the pan, if it feels stuck it might need a little longer.

9. Serve your Easy Lemon Wild Salmon alongside the Cucumber Noodles Salad, and enjoy!


If you plan to make the Cucumber Noodle Salad ahead of time, hold off on garnishing it so you can toss everything again (the juices settle in the bottom of the bowl), and then garnish, right before serving.
If you want a Vegan meal simply ditch the salmon!  You could add garbanzo beans or lentils for an extra dose of protein.

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Jared Stein- Featured Athlete

Name: Jared Stein
Age: 30
City/State: Brooklyn, NY
Favorite Movie/Character: Ocean’s Eleven
Favorite lift: Back Squat
Favorite Girl WOD: Linda
Favorite Hero WOD: DT
Favorite Lift/Movement: Pull-ups
Least favorite/Weakness: Snatch
Favorite Healthy Meal/Snack: Plantains
Favorite Cheat Meal/Snack: Pizza

CrossFit Affiliate Name: WillyB CrossFit and LTrain CrossFit
Location: Brooklyn, NY
Year of Affiliation: 3
Owner(s): Jared Stein and Grig Mindlin
Membership Base: 400 members
Coaches: 8 Coaches
Box Size: 20,000 square feet over 3 locations

Every athlete has a unique story with their foray into the CrossFit world, and Jared Stein’s began on the CrossFit.com website.

As an athlete-turned-box owner, Jared’s journey began when a college teammate mentioned the main website to him back in 2008. Never having completed a WOD prior to this, Jared found himself confused by the language used on the site. After watching the videos and following the movements, he was instantly in love with the concept of lifting and conditioning in the same workout.

As his interest in CrossFit continued to grow, Jared decided to open a CrossFit box with his friend, Grig Mindlin. Jared and Grig met on Jared’s second day of CrossFit when they were paired together for a partner version of Cindy. Jared did his best to keep up with the more-experienced Grig in a foolhardy attempt. They have been friends since that workout.

The idea of jointly opening a box emerged when Grig moved to a part of Brooklyn that sorely needed a CrossFit box. He called Jared and the two discussed the idea—and three months later, their first location, WillyB CrossFit, opened its doors.

WillyB CrossFit opened without any members, but soon after, the classes began to fill. Eventually, Jared and Grig opened a second location in Brooklyn: LTrain CrossFit. Currently, between the boxes, there are 21 classes on the schedule each day, with Jared coaching anywhere from two to five of those classes.

From the perspective of programming classes, Jared has learned a bit about his community of athletes. When incorporating a series of mono-structural work, he has noticed that people tend to use that as a rest day and skip class. More notably, Jared has noticed that when thrusters appear, complaining quickly follows.

Currently, Jared trains once or twice each day and up to six days a week—depending on how he is feeling. Drawing from the programming from CrossFit Linchpin and CompTrain, he follows both workout models and does his best to work toward elite-level fitness. In doing so, Jared hopes to achieve a 500 lb. back squat.

Jared’s inspiration comes from his father, who is his role model. His father’s core tenets of doing things right, staying calm, and treating people with kindness are what Jared has integrated into his daily life. “If I can be half the man he is, I’ll have lived a good life.”

From a fledgling CrossFit athlete to a multi-box owner, Jared has learned quite a bit about himself and the community. Operating under the credo of “Move well, feel good, have some fun,” his focus is to keep customers happy and healthy—which, in turn, will ensure success for everyone. His professional goal is to expand his fitness brand throughout the northeast and continue to bring health and wellness to more people—while being sure to have fun in the process.

“It doesn’t matter how fast they are, how strong they are, or how many pull-ups they can do. If they are happy and having fun, they will forever be your athletes.”

Use coupon code “LTRAIN” at checkout to save 15% on your next order

Grace Avery – Future of our Sport

Name: Grace Avery
Age: 11
City/State: East Bridgewater, Massachusetts
Favorite movie: Pee Wee’s Big Adventure
Favorite television show: SpongeBob SquarePants and WWE
CrossFit Affiliate Name: Cynergy CrossFit
Favorite lift: Clean and Jerk
Favorite Girl WOD: Grace, of course!
Least favorite/Weakness: Squat snatch, muscle-ups, and ring dips

With the incredible athletes who have framed today’s CrossFit world, it is important to remember the generation of future athletes who will succeed them. At 11 years of age, Grace Avery promises to be a prominent future contender.

Grace comes from a large family and is the youngest of five siblings. In addition, she has two dogs, Brady and Hope, and a mouse named Oreo. Her mother is a nurse and her father, who inspired her to enter the CrossFit world, is a firefighter/paramedic.

Grace’s journey into CrossFit began six years ago. When she was younger, Grace would watch her father perform first responder challenges and would often join alongside him. This sparked her interest, and soon after, her parents enrolled her in a CrossFit Kids program. Now, Grace currently trains with the adult programming four times per week with different coaches.

Far from being inactive, Grace is engaged in an array of activities outside of CrossFit, and especially loves basketball, soccer, and football. Currently, she plays Amateur Athletic Union (AAU) girls basketball, where she has a tournament each weekend throughout the spring season.

With years of experience under her belt at 11 years of age, Grace has already competed in multiple events in the New England area, at the RUFIT Festival in Virginia Beach, and at Wodapalooza in Miami. This is only the beginning of Grace’s resume, as her goal is to compete in the CrossFit games in the next five years and be dubbed as the “Fittest on Earth” in ten years.

Grace’s main focus is to always improve herself while having fun in the process. Fortunately, she has many sources of inspiration to draw from. Her parents certainly provide no shortage of inspiration for her. She also looks up to her older brother, Derek, who is currently serving in the U.S. Navy. In the CrossFit world, there are a number of athletes who she looks to for motivation to keep doing her best, and she is thankful for the opportunity to have met and trained with them.

In addition to her fitness aspirations, Grace looks forward to a college career at the University of Connecticut. Here, she hopes to earn a degree in fitness, which will arm her with the tools to become a successful trainer and to someday own a CrossFit box of her own.

Watch out, because after she becomes the “Fittest on Earth”, Grace may one day be in the WWE ring to become the fiercest.

Pamela Gagnon: Performance Plus Programming

WIN a year-long subscription ($240 value) to Performance Plus Programming

by Dr. Zach Long and Pamela Gagnon

(see rules of the contest below)

This week we are excited to announce that we’ve partnered up with Pamela Gagnon and Dr. Zach Long of Performance Plus Programming to offer you guys this opportunity to win a full year worth of programming, tutorials and coaching from these two amazing specialists. In order to enter this contest please follow the 4 simple steps below:

  1. Follow on Instagram: @thebarbellphysio
  2. Follow on Instagram: @pamelagnon
  3. Follow on Instagram: @wodndone
  4. Find the post with the picture above on either one of the three pages and comment on it with what you would like to improve the most.

The winner will be picked from only those that have left comments as described in the step #4 above and awarded the year long membership.

This is a really amazing opportunity please don’t let it slip by you. We might also have some runner up prizes 😉

DEADLINE: 3/24 11:59PM EST

Performance Plus Programming

Designed to improve your strength, control, and performance while bulletproofing your body against injury!

✔️four weekly workout

✔️ ten minutes in duration

✔️ improved movement

✔️ improved mobility

✔️ improved performance



Dr. Zach Long, better known as The Barbell Physio, is an internationally known physical therapist and strength coach. Zach consults regularly with elite weightlifters, CrossFit games athletes, and professional athletes from a wide range of sports. His expertise is in improving sports performance while simultaneously decreasing injury risk factors.

Pamela Gagnon is a leader in the area of body weight strengthening movements for today’s athletes and currently a Lead Coach for CrossFit Gymnastics. Her background as a Division I Gymnast and 3x CrossFit Games Masters athlete has given her over 30 years of experience as an athlete & coach. She coaches athletes worldwide on how to implement strength and gymnastics skills to improve their fitness performance.

Holly Allen – U.S. Air Force Mom

To honor our Men and Women of service, WOD & DONE is offering a 30% off discount for active military members (honor system) until 5/31. If you are an active military member or a spouse of an active military member please use the coupon code: “Protect” at checkout. 


Name: Holly Allen
Age: 27
Hometown: Salem, Oregon
Current Residence: Rapid City, South Dakota (recently moved from Alaska)
Favorite movie / character: Resident Evil series
CrossFit Affiliate Name: My husband is in the Air Force and I am fortunate enough that our military base has a designated area for CrossFit in an airplane hangar.
Favorite lift: All squats!
Favorite Girl WOD: Fran – I hate every minute of it, but I love the challenge!
Least favorite / Weakness: Snatch – It’s my least favorite lift, but the only way you’re going to get better is by doing more.
Name of home Box: The Pride Hangar
Location: Ellsworth Air Force Base, South Dakota
Owner: U.S. Air Force

One of the most resounding aspects of CrossFit is its celebration of the men and women in the armed forces. When many of the servicemen and servicewomen are called away, their families send them off with pride in their hearts, pushing forward in their absence—and Holly Allen is no exception.

Holly is no stranger to keeping a very active and full life. In addition to being mother of two boysCrossFit competitor, college student, and small business owner, she is the wife of an active Air Force serviceman. Holly is no stranger to a full schedule, as she has mastered the art of managing her time to accomplish her goals while her husband is away. If there is one thing that she has learned to do, it is to keep pushing forward.

As a kid, Holly was an active gymnast for many years. As she grew older, this transitioned into other sports, with cheerleading as one of her highlights. Looking for her next challenge, Holly had always heard about CrossFit, but waintimidated by the stories she had heard.

During her pregnancy with her last son, Holly was ready to get serious about her fitnessHaving always struggled with her weight, she made a commitment to herself to begin a healthy lifestyle and started weightlifting. Soon after, with the help of a close friend to guide her, Holly dove into the CrossFit world in March 2016.

Like most beginners in the CrossFit world, Holly worked toward building a comfort level with the Olympic lifts. By December 2016, she was embracing them. She quickly became enamored with the variety and brutality of the challenges of CrossFit—which, as she proudly admits, is what keeps her coming back for more. The mental and physical aspects of each WOD have helped her reach and surpass her goals.

Holly’s CrossFit setup is a bit different from a typical box. She currently resides in South Dakota on the Ellsworth Air Force base and performs her WODs in an airplane hangar with fellow CrossFitters on the base. Although she does not have a coach on-site, Holly has a coach who is local to the area who will come to the base where they will work together on her form and other skills as needed.

With no shortage of goals, Holly is focused on improving herself on multiple levels. With regard to her fitness goals, she is working to become a better, stronger, and faster athlete, where she strives to move toward the front of the pack in future competitions. Holly is actively working to achieve her goals of a 200 lb. back squat and a 300 lb. deadlift by the end of 2017. In addition, Holly is aiming to achieve her weight loss goal while continuing to become stronger and faster. Outside of CrossFit, Holly hopes to complete her bachelor’s degree and move into the next stage of her career.

Holly’s drive comes from her family. Her husband and their two sons, Tristen and Dawson, are the cornerstones of every achievement. With her husband pushing her to the next level, he is the foundation for her motivation and success. Most importantly, Holly wants to set a solid example for her two sons, where they will look back and remember her as strong, brave, and confident.

“I want them to remember that their mom kicks butt.”

Shellie Edington

(raw photo credit: @strengthandgracephoto)
Name: Shellie Edington
Age: 52
City/State: Columbus OH
Favorite movie / character: Star Wars / Chewie
CrossFit Affiliate Name: CrossFit 614
Favorite lift: Split Jerk
Favorite Girl WOD: Amanda
Least favorite / Weakness: Burpees
Name of home Box: CrossFit 614
Location: Columbus, OH
Owner: Mitch Potterf

Shellie Edington is a one-of-a-kind athlete. It quickly becomes evident, through her glowing personality, that she is a genuine, determined, and giving person. Having met many athletes and vendors, we have noticed one common thread: whenever Shellie’s name arises in conversation, we only hear glowing praise.

Becoming a Masters Division champion of the CrossFit Games was not always a goal that Shellie was actively working toward. As a former competitive gymnast, Shellie slowly moved away from her athletic lifestyle. She married her husband Christopher, and soon after, she became a mother of 3 beautiful children. Focusing on her life as a wife and mother, Shellie’s strength and mobility began to wane while she gained some weight.

Shellie noticed that there was no structure for kids younger than first grade. Using her gymnastics background, Shellie made the decision to introduce her children to sports and athleticism and developed Tumblin4Kids. Her introduction to CrossFit happened in 2010 when one of her students mentioned a CrossFit Kids course at CrossFit 614 in Columbus, Ohio, instructed by the owner, Mitch Potterf. This ignited her journey to CrossFit stardom.

At the beginning, Shellie found herself frustrated, out of shape, and in pain. Unable to do a single pull-up and experiencing pain in her joints, she pushed past her discomfort. With hard work and dedication on her part and with the guidance of her coach, Mitch, Shellie found herself standing on top of the podium in Carson four years later.

Shellie currently holds a high ranking on the top of the leaderboard in her division and continues to train with Mitch at CrossFit 614. Her aspirations to become the best version of herself shine through her CrossFit training and performance.

Please join us in wishing Shellie the best of luck during her training for and performance in the 2017 CrossFit Games in Madison, Wisconsin.

Check out CrossFit 614: http://www.fitclubcolumbus.com/

(* ”23 years later” By Brittney Saline)


Michele Oller

This month’s Athlete Spotlight is Michele Oller. We’ve had a distinct pleasure of working with Michele for the past 3-4 months and she has been nothing short of inspirational! We are really happy to have this opportunity to introduce her to all of you, along with her husband Colby, and the community of their gym: Relentless Athletics Durant

Name: Michele Oller

Age: 31

City/State: Durant, OK

Gym Name: Relentless Athletics Durant

Favorite lift: Snatch, Clean, and OHS

Favorite Girl WOD: Nancy

Least favorite / Weakness: Karen


Michele started CrossFit at CrossFit Durant, a gym her now husband Colby owned in 2014, and she hasn’t looked back since.  She trains 5-7 times per week under Colby’s coaching, who is an amazing programmer and is also the main coach of their gym. Colby has a great eye for seeing what needs to be focused on during a lift. He often gives a single cue to an athlete that has failed a PR attempt and that helps them successfully hit the lift!

Among many amazing athletes in our sport, Michele looks up to the 2nd fittest woman on earth, Tia-Clair Toomey – “It just doesn’t get any more admirable than rocking The CrossFit Games and going to the Olympics for weightlifting!” (we happen to agree, that’s pretty bad-ass)

On her way to chase Tia, Michele wants to focus and refine her weightlifting in order to set some OK State Weightlifting Records, get to the American Open Finals and go to the CrossFit Games Regionals as a masters athlete in 4 years. Michele also plans on continuing to be a pharmacist while running their gym – not a simple task, and also becoming a mommy!!!


Name of the gym:  Relentless Athletics Durant

Location: Durant, OK

Owner (s):  Colby and Michele Oller

Head Coach: Colby Oller

Size (sq.ft):  1200

Brief History of the box:

It all started in 2011 at Colby’s garage named Southern Strong Fitness. In 2012 the gym became the first CrossFit in Durant and in southern Oklahoma as it affiliated as CrossFit Durant. Also in 2012, it was moved out of the 2 car garage and on to a new building in town. After 3 years as CrossFit Durant, the gym became Relentless Athletics Durant. Colby owned the gym when Michele decided to give CrossFit a try in 2014. She became one of the most dedicated members!

Colby was working as a Safety Specialist in the offshore oil business when a friend introduced him to “Fran” one day while he was at home. He was hooked from then on. Later that year, after leaving the oilfield, Colby decided his path was going to change. He decided he had found what he was meant to do. Six months later, Colby opened the original gym with a whopping membership list of 4 stay-at-home moms who didn’t want to lift weights!

The community at RAD is like a family, always being supportive of one another. Michele and Colby pride themselves on helping athletes of all levels reach their individual goals, whether it’s to get healthier, lift at a certain level, or just feel better and more confident.  One of their favorite things to do is to crank up some music, lift, and cheer each other on!

We are lucky to have come across such an inspirational duo and wish them nothing but the very best! If ever in town, please drop in Relentless Athletics Durant located at

542 Knight Dr

Durant, OK


(580) 367-0966

Amy “Pistol” Mandelbaum

(raw photo credit: Irene Penny Photography)

This month’s Athlete Spotlight is Amy “Pistol” Mandelbaum. Amy was one of the first athletes who gave WOD&DONE brand a chance and helped us spread the word. So, it’s not a surprise that we wanted to share her story in our bi-weekly Athlete Spotlight series .

Name: Amy “Pistol” Mandelbaum
Age: 49 (50 in May)
City/State: Westport, CT
Favorite movie / character: The Matrix, Trinity – of course!
CrossFit Affiliate Name: CrossFit Westport
Favorite lift: Clean
Favorite Girl WOD: Helen
Least favorite / Weakness: Amanda

Amy started doing CrossFit over 7 years ago with no athletic background prior to that. Her fitness consisted of random interval, boot-camp style classes and spin classes. That’s when a friend suggested that she  give CrossFit  a try. “It took one class and I was hooked. It was a complete departure for me in terms of physical challenges” – Amy said.

She has competed in every Open since, been on two Regionals teams 2011 & 2012, competed at the Games as a masters athlete in 2012, 2013 and 2014 and earned a spot at the 2015 Games, but had to withdraw last minute due to a family emergency and  took 2016 off to dedicate to her daughter, who was auditioning for musical theatre programs, and to give time to the development of CrossFit Westport.

When asked about her current training, Amy responded:  “I now train five days a week with my coach –  Jay Leydon. I am training to get back into the Games and after a year-and-a-half hiatus. It’s been a process to get my head back into the competitive mindset. “

Two years ago, Amy, along with her husband David, set out on a venture to open CrossFit Wesport in their hometown of Norwalk, CT. To date, their box has over 180 members and they are still growing. They operate a 6000 sq ft facility that runs seven classes per day. With other business responsibilities, as well as being active in her family, Amy still finds time to teach 1-2 classes every day. Here is what she had to say about how it all came together.

Name of the Box: CrossFit Westport (crossfitwestport.com)
Location: Norwalk, CT
Year of Affiliation: Two
Owner (s): Myself and my husband, David
Aprox Membership base: (optional) 180 and growing!
Coaches: #? Names? (optional) Including myself, six
Size (sq.ft): Just under 6000 sq ft

Tell us how it all started:

“I had been a coach and competitive CrossFit athlete for many years and had a vision of what I wanted to create in a strong community. I knew that my life as a competitor needed to slow down but that I wanted CrossFit to be a part of whatever “next chapter” I was going to write for myself. It was my husband, David, who presented me with the opportunity to own my own box. I jumped at the idea without a second thought. With his support and my incredible coaches, we have created an amazing environment for our members.”

Tell us more about your box:

“CrossFit Westport is a health, fitness, and lifestyle gym. We are not a competitive box, though we have a number of terrific athletes. We are very welcoming to both the experienced CrossFitter as well as to those who are trying it for the first time. You come to us to work out in a safe, well-organized and fun environment. Our members work to reach and surpass their goals and we aid them in those achievements. In my view, this is all about the journey and there is so much that can be attained by finding physical strength and conquering your fears. Our members are moms, dads, grandmothers, grandfathers, young professionals, teens, you name it. We have a very community-minded diverse membership. We believe in giving back so we raise money for charity, we support our local community and we have an amazing teen sports program that supports our local high school. We are a very social box and enjoy each others company both in and out of the gym. We view our incredible staff as family as well and fully support them in their own development. In short, we are a place to come find your best self and great friends.”

What is the one workout YOU KNOW if you program you’ll get the most amount of complaints?

I don’t generally get complaints about workouts. I try very hard to listen to my membership and challenge them appropriately. So if I hear rumblings of sore shoulders, for instance, I will take that into consideration as I program or I will change programs on the fly to accommodate the feedback I get from my coaches. Our members are not generally whiners, so when someone voices a concern, I take it seriously.

As an owner, what did you learn about yourself and how have you evolved personally and in the business sense since you’ve opened up?

Owning a box has challenged me in ways I could not have predicted, but it has also given me a great perspective on how, as a coach, I can positively impact others’ lives. I wake up every day happy to go to work. I have learned to be a very good multi-tasker. Additionally, being responsible for such a large group of people dilutes my focus in a positive way. I am not so focused on the minutia of everyday life in the gym, so I let go of things that in the past, would have really bothered me. As a result, I feel very present both at home and at the gym.

When asked about her short and long term goals Amy said: “My longer-term and always-present-goals sort of blend: to maintain a healthy family life, be with my kids as much as possible and to nurture and grow my membership at my gym – CrossFit Westport. The best I can say is that my long term goal is to age in as healthfully a way as possible, and continue to help others live a healthy life along the way”. We would like to wish Amy an injury-free and successful competition season as well as to continue running a successful CrossFit gym while helping others achieve their goals.

Stavros Kalogirou

Name: Stavros Kalogirou
Age: 40 years old
City/State:  Martinez, CA (NorCal)
About Me: I’m SF Bay Area local born and raised.  I’ve been married for almost 17 years and have 4 amazing kids (3, 7, 9, and 11).  I’m a Firefighter/Paramedic for a bay area department (actually I drive the engine, coolest job in the world).
Favorite Movie/Character: Braveheart, William Wallace
CrossFit Affiliate Name: Diablo CrossFit since 2006 (http://www.diablocrossfit.com)
Favorite Lift: Thrusters
Favorite Girl WOD: Fran or Helen…tough to say!
Least favorite/weakness: Toes 2 Bar/Squat Snatch
How did you start CrossFit? When I was in the process of being hired as a firefighter, during our orientation the PT coach said “if you want to get in shape for this, go do CrossFit”.  I had NO idea what it was, I was lucky enough to stumble into Diablo on December 21st, 2006 for my first workout…I’ve never looked back!
How often do you train/ Do you have a coach? I train 5 days a week, usually an AM session and a PM session.  I’ve been working 1-on-1 with Coach Scott Gillis from Optimum Performance Training Calgary (www.optimumperformancecalgary.com) since July 2016.  I can’t say enough about working with my coach, he believes in me more than I ever could.  I also work with a nutrition coach, Mike Kesthely from Nova3Labs (www.Nova3Labs.com), I trust him implicitly with my nutrition and it’s paid dividends.  Check them out!
Who is your role model?  My mother passed away in 1997 when I was 20 years old, from lung cancer, she raised me and kept me safe a single mom and fought until the very end.  I wear pink every time I compete in her honor.  She’s my role model.  In the CF world, I appreciate the people who can compete at a very high level, but keep it fun.  I love to smile when I compete, if I’m not having fun when doing this…then I need to find something else to do 🙂
What are some of your goals – fitness or otherwise?  I placed roughly 320th out of 20,000+ last year in the 40-44m division in the CrossFit Open.  My goal is to place well into the top 200 and compete in the Masters Qualifiers.  I also want to continue to learn how to best balance my training and competing with all the other incredibly important things in my life.
Where do you see yourself in 5 years/ 10 years?  Wow, I’ll be 50 in 10 years, hah!  But seriously, I’ll still have kids at home and be driving a fire engine.  Other than that, I want to get better at life, a better husband, father, friend, firefighter, and certainly better at fitness 🙂

CrossFit Mettle and Honor

Web http://www.crossfitmah.com/
Years open : 2
Members : 130
Size : 3500sq.ft
Worst WOD 12.1 – 7 minutes of Burpees
Brief History of the box We met at a CrossFit box. The four of us are truly passionate about CrossFit and what it can do for others.  With our diverse backgrounds (military, line-man, insurance salesman/businessman, and teacher) we were confident we could join forces to create a welcoming, family-friendly atmosphere, with varied programming that could be modified and scaled for ANYONE.  Started with a conversation about our dream in April of 2015 over a few drinks and our box was established in July 2015 with a solid base of 50 members.
Our credo At CrossFit Mettle and Honor, you will be trained, supported, and motivated by experienced coaches who are dedicated in helping you achieve your goals.  It is our mission to teach you how to move, be fit, and healthy.  Walk in with an open mind, ready to start a new journey to a better you.  It might not be easy, but it WILL be WORTH IT.  Together, we will achieve great things.

About us

Our members are our family!  They make everyone feel welcome, which gives our box a warm family feel.

We have members from ages 13 to 70.  Everyday we watch our business owners, firefighters, police officers, teachers, students, mothers, fathers, nurses, military members, etc. walk into the box and leave everything they have on the floor.  Nothing is more inspiring than seeing our athletes PR and do what they once thought not possible.

CrossFit Mettle and Honor is comprised of many families.  Husbands and wives, mothers and sons, fathers and daughters who workout together.  Throughout the day, we have many youngsters watching mom and dad throw down and imitating their movements after class!  Seeing these children learn from their parent’s healthy example makes us smile.

The military is very important to us.  Without the men and women who defend our freedom daily, we would not have a place to workout.  Our box prides itself on offering a special membership for anyone who has received a campaign medal for overseas service, served 30 consecutive or 60 non-consecutive days in Korea, or has ever received hostile fire or imminent danger pay.  We know that PTSD is a serious issue and one of our goals is to provide military members with a safe, supportive place to workout at. We have learned together anything is possible.

Our Team:
Ponce Vargas (Co-Owner / Coach)
Chris and Kim Schrementi (Co-Owner / Coach)
Dan and Holly Grimes (Co-Owner / Coach)
Jacqie Vyskocil (Co-Owner / Coach)

Please come visit us as:
351 Airport Drive, Joliet, Illinois 60431


Alyssa Novoa

(Photo credit: Wodapalooza fitness festival 2017)
Name: Alyssa Novoa
Age: 11 years old
City/State: Apopka, FL
Favorite Movie/Character: Little Mermaid _Ariel is my favorite
CrossFit Affiliate Name: CrossFit Unmatched (http://crossfitunmatched.com/)
Favorite Lift: Deadlift
Favorite Girl WOD: Fran
Least favorite/weakness: Snatch
How did you start CrossFit? My parents started and it looked like fun so I started doing the kids class and loved it!!
How often do you train/ Do you have a coach? I train at least five days a week. My coach is my dad and the coaches at my box help me too.
Who is your role model? Maria Sharapova
What are some of your goals – fitness or otherwise? Fitness wise, I would like to keep improving as much as possible in all the sports I play.
Where do you see yourself in 5 years/ 10 years?  In 5 years, I see myself succeeding in school, playing varsity soccer for my high school, top 25 in Florida under 18 for tennis and going to the CrossFit Games as an athlete. In 10 years, I hope to have my level 1 CrossFit certification, attend college and to be a professional athlete in a sport I love.

 We started working with Alyssa even before we knew she was going to the Wodapalooza Fitness Festival 2017. She is dedicated, does well in school, and shows grit. Alyssa, being one of the youngest athletes on the competition floor, showed tremendous perseverance and had a positive attitude the entire 3 days of the competition. We clearly recall the moment (pictured above) when Alyssa looked like she was ready to quit but she found the strength and courage to finish the event under the music of applause of the packed stadium.

In the world of CrossFit, one who finishes last gets the biggest ovation and this was no exception. The crowd showed their support for Alyssa by cheering her on until the very end. There she was, competing with older girls, doing pullups, toes to bar, cleans and other highly complex movements of that METCON. It was exciting to see her perform and we were thrilled that she trusted WOD&DONE hand protection for this and other workouts in her training as well as during this amazing weekend. WOD&DONE is proud to feature such a young athlete, who without a doubt will continue to grow in the sport of CrossFit.

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