I thought I could escape without subjecting you all to my writing, but alas here we are! No, I am honored
to be BAMF just as I am honored to have been a member of Gardens CrossFit for the past 4+ years.
Unfortunately Lindsay and I will be moving to Atlanta in August so I can pursue my MBA at Georgia Tech.
Truth is, this might never have happened if it weren’t for Miki & Lee.
When I stumbled upon CrossFit back in 2010 my primary focus was on partying. I would go to the gym to
look good, not live good. Miki was my first CrossFit coach and Lee was the guy I was always trying to
catch in the WOD. Both of them would kick my ass. They pushed me to get better, not just at CrossFit,
but at life.
It was only natural I follow them to Gardens CrossFit. I am going to miss so much that we take for
granted: the trainers are some of the best you will find in any gym, the diversity of equipment at our
disposal, the thoroughness of going over technique, the time devoted to accessory work and mobility,
the perfect balance between inclusiveness and competitiveness, but what I love most about Gardens
CrossFit is they always do things the right way and never sacrifice their integrity. We are extremely lucky
because most gyms do not have all of these things!
We might never have shared a conversation, but I have certainly shared an acknowledgement of respect
with any person who was willing to sacrifice their blood, sweat and tears with me. So in closing, I am
going to share with you all Shane’s tips for becoming a BAMF:
1) Do a competition! Nothing matches the adrenaline rush of doing a WOD in front of a bunch of
screaming strangers. We all get nervous, but fear is just excitement in need of an attitude
adjustment. You will be surprised by what you can accomplish under those circumstances, and
you might become addicted. Always remember that no matter what happens, as long as you
learn something it is never a failure.
2) Dictate your own pace. You know you better than anyone else, so don’t redline chasing an
overeager competitor. Perhaps the movement is a strength of theirs, but I can’t tell you how
many times I’ve passed people that end up hitting a wall.
3) Avoid scoreboard stalking prior to the WOD. A) It gives you an unfair advantage, and B) it could
lead you to sandbagging. You should be going as hard as possible all the time, regardless of the
competition. Wait until after the WOD to see how you stack up.
4) If it hurts, stop! Nobody likes to get hurt, but I think we like to admit we are hurt even less. That
is your body’s way of letting you know something isn’t right, so put your ego aside and let it
heal. The short term gain will not be worth it if you end up making things worse by putting
yourself out of commission for a longer period of time. Address the fundamental cause of the
pain, not just the symptoms.
5) Sometimes the best way to become proficient at a movement is to force yourself to do it in a
WOD. A lot of times we like to overthink things, but your body will figure out the path of least
resistance when it is fatigued (that doesn’t mean you can sacrifice proper form).
6) Everything in moderation. It’s hard to be healthy all the time, so keep your sanity by occasionally
having cheat meals or a few drinks. It does make a huge difference to significantly cut down on
the crappy foods and alcohol though.
7) Maybe most important of all, get plenty of sleep!