Issue 24 • May 2014Local Inspiration

I am an Athlete

Weight loss journeys may take people to places they never expect. Laura Flynn had been through running, gym workouts and bootcamps, and when the weight finally came off, she sought a new challenge. Three years later and 85-lbs lighter, she tried CrossFit one day when a light bulb went off and she realized anyone could do CrossFit if they worked at it. CrossFit also ignited the competitor in her with the CrossFit Open and Games. In December 2013 she joined a local box, CrossFit Total Control in Jacksonville Beach. In the 2014 Open, as a registered athlete she achieved her first C2B (Chest to Bar Pull Up) and T2B (Toes to Bar), with PRs in each. The Open appeals to the runner in Laura because CrossFit Open results are posted similar to race results, which allows her to compare herself to competitors both regionally and worldwide. CrossFit also has a Masters division to which Laura aspires to compete in after she builds her new skills over the next year.

While Laura hasn’t given up running, the cross-training aspect of CrossFit has helped her gain ground in a variety of exercises. She credits her 2014 Gate River Run personal record of 1:21:28 (top 9% of women overall) to the strength she has developed as a CrossFit Athlete.

Get Down with the Crossfit Lingo

WOD: Workout of the day

Box: The CrossFit term for gym. Called so because they are typically located in large warehouse-type settings.

CrossFit Open: An annual CrossFit event that occurs over a 5-week period during which boxes around the world follow the same workout program, competing for one of the top 200 spots to move on to regional competitions. Competitors are judged by certified judges and results are posted in a searchable database. Each week athletes gather at their box to watch the new Open WOD to learn what the moves are for that week of competition.

On-ramp: A series of classes designed to introduce new CrossFitters to the correct movements of the program. Duration in the class varies based on confidence with the movements.

New Box and New Workouts for Newbies

CrossFit Pablo Beach and Black Hive Athletics of Jacksonville Beach recently opened its doors (big orange garage doors at that). Their welcome mat – “CrossFit is infinitely scalable to your fitness level and ability”. They offer fundamental strength and endurance programs for those new to CrossFit. WOD (Workouts of the Day) vary and include a combination of mobility exercises, weightlifting, endurance exercises and plyometrics. The workouts are fun and well-guided.

Owner Brent Parrish encourages new CrossFitters, “We have a fundamentals program that is geared to teach new athletes how to scale and use progression, as well as range of motion on typical Crossfit movements. As Coaches at Crossfit Pablo Beach we pride ourselves on pushing athletes to their individual fitness threshold. We get to know you individually, we find your strengths as well weaknesses and push you to progress so that you can meet your current goals and set new ones.”

Sweet Healthy Moderation: Paleo Dessert

Lemon Truffle Fudge


  • Zest of 1 lemon
  • Juice of 1 lemon
  • 1/2 cup coconut butter
  • 1/2 cup coconut oil, melted
  • 2 tablespoons pure maple syrup


  • Blend all ingredients in a food processer until smooth and creamy.
  • Pour into candy molds or a baking dish.
  • Place in freezer for 10 minutes to harden.
  • Cut into slices or pop out of molds and enjoy!
Leigh Gardner

Leigh Gardner

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