July’s athlete of the month: meet Susan W. AKA Suwick

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Susan has been chosen as July’s athlete of the month. Susan is a joy to around, always has a smile regardless of her day or the wod on the board. She encourages those around her and is committed and dedicated. No excuses for this gal. You can catch a class with Susan on Tuesday and Thursday at 5:30pm or Sat at 9:00am.

Thank you Susan for being apart of CFSWP family and making it a great place to train!
Name: Susan Wickstrom
When did you start doing CrossFit?
May 1, 2011

What motivated you to start CrossFit?
I had friends who were CrossFitting and loved it. My son’s school had an auction and I bid on a month with CFSWP—and won! I looked it up online and thought “OMG, it’s in a GARAGE.” But I went anyway.
 Favorite WOD?
 Least Favorite WOD?
Anything with running in it.
Favorite Lift?
Bench press, because I can recline while doing it.
 Least favorite lift?
Thruster. Isn’t that universally hated?

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I’m the lead communications officer for the state public health division. I have a husband and teenaged son who are avid cyclists. I sing in my neighborhood community college and love reading and attending local theater (Ashland and Broadway too).  

What were you doing before CrossFit? 
I walked every day, did about three hours of yoga a week and three hours of aerobics with weights. I thought I was in pretty good shape.

What were your thoughts after your first CrossFit workout? 
Boy, I am not in good shape.

What were your goals when joining CrossFit?  
I wanted to take my fitness routine to the next level, and look and feel better.

Have you achieved any of those goals? 

Has CrossFit affected your life outside the Gym? 
I feel fitter and more energetic than I ever have in my life. My clothes fit better and I am super strong.

What are some of your best achievements inside the box?  
My favorite accomplishment is finally doing a pull-up after working on it for a year. I also loved dropping in to Crossfit Kona and kicking ass there!

Do you have any other special memories/ achievements during your time here? 
I remember brushing my hair at the mirror and seeing my bicep pop out for the first time. That was special.

What advice would you give to a newbie just joining CrossFit SW Portland? 
Just keep going.
I can play the violin, cello and piano—but not well at all.
I was a waitress for 12 years.
Anything else you want to share?

I’m so happy I found CFSWP. Coach Steve really gets meI love the great people I’ve met there whom I wouldn’t have met otherwise. It’s a fantastic, friendly community and I always feel better after my workout. I never get tired of it.



Holiday Hours!



->Be sure to join us Sunday, July 6th at 3:00pm for a fun summer WOD and benchmark workout ‘Fight Gone Bad’!

*Toast and paleo potluck to follow workout!
*Bring your favorite drink or dish to share.
*Free – bring a friend day!

Each friend you bring will be entered into a drawing to win a 1 week pass at CF and a chance for you to win a new CFSWP t-shirt.

#SummerFitnessFun #CFSWP!

June’s athlete of the month: David Slafsky

Our first athlete of the month is Dave S.. A shout out to Dave for coming in with a great attitude, cracking a joke or two, cheering others on, being supportive in the CFSWP community, (ya, you can usually find him here at an event or potluck gathering), making new members feel welcome and helping those around him. You can WOD with Dave at noon or in the 4:30 or 5:30pm evening classes. Thank you for sharing with us and for being apart of our CFSWP family!


If you do not know David, make sure you introduce yourself and congratulate him for being CFSWP June’s athlete of the month!


Name: David Slafsky


When did you start doing CrossFit? October 2012

What motivated you to start CrossFit?  I’m cheap and you had a Groupon. OK, seriously: I’d worked out all my life but I’d never enjoyed doing it.  Running, swimming, lifting weights, biking…everything seemed like a chore.  It was all boring and tedious and not all that productive.  I’d never tried any Olympic style lifting and to be honest I was actually pretty scared of it.  I was worried I would hurt myself.  A female coworker of mine, who does Crossfit with her husband basically talked me into it.  It sounded like she loved it, and I wanted to give it a try.  After starting I was hooked.  It’s great to be around so many people, day in and day out, who are all working in the same direction.  We have a lot of fun.
Favorite WOD? “Murph”, by far.  You know you’re in for a grind before you even start, but I never thought I’d have that much fun on a 45+ minute workout.
Least Favorite WOD? Karen.  Seriously, 150 wall balls?  That’s just ridiculous.  I felt like I was walking on rubber stilts for about three days after doing that one.

Favorite Lift? Snatches.  I feel like a mutant superhero when I hit one of these and it “clicks”.  There’s so much of a thought process that goes into it, and I feel that it’s just as much of a mental test as a physical one.
Least favorite lift: Snatches.  I’m terrible at them.  Even on days where they feel good I can just tell I have so much more work to do on them that it’s a little demoralizing.
Tell us a little bit about yourself (family, job, sports, military, interests, etc.).  I’ve been married for 11 years and we have a four year old son and a two year old daughter.  I finally talked my wife into trying Crossfit after her hearing me talk about it for more than a year and she’s loving it too.  I work in federal law enforcement, and previously served eight years active duty in the Marine Corps
What were you doing before CrossFit? Mostly running, some weight lifting and swimming.

What were your thoughts after your first CrossFit workout? I’m really out of shape.  How did that happen?
What were your goals when joining CrossFit? I just wanted to give it an honest try.  I didn’t know what to expect, or if it would “work” for me.  My first goal was to keep an open mind, and to not hurt myself while I was learning a lot of new things.
Have you achieved any of those goals? Absolutely.  I went from keeping an open mind to trying to talk everyone I know into trying it for themselves.

Has CrossFit affected your life outside the Gym? Sure, I get super grumpy if I can’t make it in to the gym to WOD.

What are some of your best achievements inside the box? Just getting to where I can do some of the harder movements during WODs was a big deal for me.  Being able to rep (to some extent anyway) handstand pushups, double-unders, and muscle ups is pretty fun.

Do you have any other special memories/ achievements during your time here? I recently had a chance to go and see some of the best in the region compete at the Crossfit Games Regionals.  That was really fun.  Humbling, impressive and just all around enjoyable.
What advice would you give to a newbie just joining CrossFit SW Portland? Take your time learning the techniques early.   Weight, reps and speed will all come with practice but good technique will keep you from getting hurt, or wearing down.  That way you won’t have to take as much time off, and you’ll get better that much faster.  And just have fun.
Something you might not know about you is? I have ten fingers and ten toes.  True story.


CFSWP t-shirt pre-orders

We are ordering new t-shirts. Taking pre-orders now for our next CFSWP t-shirts, designed by coach Troy. If anyone needs a kick butt design – ping him.

Email shannon@crossfitswportland.com with your pre-order color and size. To ensure you get the color in the size you want, we suggest you pre-order. The cost is $20.00 if you pre-order or $25.00 if purchased at the box.

Colors available: Indigo or midnight blue. The picture here makes it look more green but it is indigo.

Email me directly if you have any questions, Men and ladies style available.


CFSWPortlandIndigo2 copy(1) CFSWPortlandMidnightNavy2 copy

KidFit Summer Camp& Summer CrossFit Specials


CF KIDS collage


Summer Specials:

Try 1 week of CrossFit for $30.00-new members only. (New to CF members must take beginner classes).

Prepay for 12 months of CrossFit and get your 13 month free, receive prepaid 12 month discount and get a free CFSWP bumper sticker.

New members only: Get 15% off your first regular month of CrossFit.

Refer a friend to CFSWP in June and enter into a raffle to win a new pair of wrist wraps or a custom Momentum jump rope. After their third month you get 1 month free.

Fulltime students 16yr and older will get 20% off offer is permanent and ends Sept 25th. Must show valid student id.

Contact info@crossfitswportland.com to get in on this deal!

To assure you get in on this deal make sure you mention ”Summer Specials”!

#It’sTimetoTrain! #Trainhard, #Trainsmart #CFSWP!

CFSWP WOD tracking book -preorder

Pre-order your CFSWP WOD tracking book now for $20.00. We are taking orders from now until June 12th. We will not be getting many extras, so if you want or need one then we suggest you order one asap.

Wod tracking book includes daily wod entries, tracking of benchmark wods, weightlifting, goals and movement standards.
Also includes nutrition guideline and tips. Highly recommended to help track you keep track of your overall performance and fitness goals.

Clean Eating Challenge June 1st – June 30th

Get ready for summer with this 30 day clean eating challenge at CFSWP!

Join us officially or unofficially. Official Buy In: $10.00, due June 1st. All 30 day clean eating participants will be entered into a raffle to win a few prizes, including a Momentum jump rope, CFSWP car decal, wrist wrap, food tracking blog and more.

You can follow the below info and use Robb Wolf’s 30 day Total Transformation as a guideline – available as a download ebook. Google 30 day total transformation or check it out in our CFSWP library. Recommended reading: The Paleo Coach by Jason Seib or Paleo Diet by Robb Wolf.

So Let’s see how you look, feel and perform after 30 days of clean eating. You should notice a decrease of inflammation and swelling in your joints, legs and waistline.

What to eat: lean meats, seafood, vegetables, fruits, nuts and healthy fats.

Avoid: *dairy, grains, beans (green beans are only beans allowed), processed foods and stay away from *sugars, excess starches and *alcohol.

*unlike the strict Paleo Challenge in Jan for clean eating we allow sparingly these items:

Diary: grass-fed only. Use it sparingly for the next 30 days. Stay away from yogurts.

Sugar: limit to honey and maple syrup as a treat on top of apple slices or in tea, do not use daily but if you are looking to loose weight you will want to limit your consumption.

Alcohol: up to three glasses of red wine a week (avoid other alcohol until challenge is over).

Tips: do not skip meals, partner up with someone for tips and encouragement and use our CFSWP food blog as a resource. Share recipes, questions and success,
we are here to support you!

This diet is recommended for those that work out 3-5 times a week and 1 time a day. If you work out more then.

Tracking: measure waistline, photo of front, side and back. If you really want to track log your meals and snacks and water intake.

You can do this!

Email shannon@crosfitswportland.com for the guideline to be sent to you. A print out is at the gym by bulletin board and posted in CFSWP FB foodblog.

More info:
Clean eating challenge begins June 1st: (This challenge is slightly different from our January strict paleo challenge, this is not a 30 day strict paleo but it is clean paleo eating challenge). See notes below.

$10.00 buy in
June 1st – June 30th
All members that enter into this challenge and completes it will be entered into a drawing. Prizes: Next Generation of CFSWP t-shirt, Car Decal, Wrist wraps, Momentum custom jump rope & more

Please arrange measurements, before and after pictures with Shannon@crossfitswportland.com. Drawing/raffle prizes will be announces shortly after the end of the challenge.

Goal: hard work at the gym & good nutrition = A leaner healthier you. Get ready for summer and show off those muscles!

Keep us posted on how you are doing on our CFSWP Face Book food blog page. Search for it in your Facebook search engine. If you do not like our page, please do so to stay updated on upcoming events!

See below for list.
(There are many great cook books out there on paleo we suggest you look at some great blogs online, we also have books at the gym you can check out, please return them so others can borrow them too).

How to eat- Again we recommend reading Robb Wolf’s Paleo Diet book and 30 DAYS Total-Transformation guide e-book.

If your goal is to lose fat using the Paleo Solution, the majority of your meals should look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin
or seafood
• Several servings of multicolored vegetables, either raw, steamed or
lightly cooked
• Round out the meal with good fats from avocado, olive oil or a
handful of unsalted nuts such as almonds, pecans, macadamias or
• Eat this way 3-4 times each day.
Stay away from processed foods!
Do not skip meals! Plan ahead and then plan again.

This isn’t an exhaustive list, but it will give you a good idea of some
things to AVOID.
Alcohol – (3x a week red wine okay during this clean eating challenge)!
Canned beans
Canned fruit
Coffee creamer
Cottage cheese
Cream cheese
Dried beans
Frozen fries
Milk- We will okay grass-fed butter and milk for this clean eating challenge! You can thank me later. ; )
Snack cakes
Tater Tots
Whole grains

Ready to sign up? Email shannon@crossfitswportland.com or put your name on the board at the box!

get startedimages

New to CrossFit? Join us in our next GS Program.

Our next Getting Started with CrossFit Program starts Tuesday, May 6th. Classes are offered every Tue and Thur at 9:00am & 7:30pm and Sundays at 2:00pm.

In this 4 week program you will be introduced to the core functional movements slowly and safely. Class size is limited, register now to hold your spot.

You may RSVP now at info@crossfitswportland.com or register online at http://www.crossfitswportland.com