Member Highlight

Michelle Hart @ Three Danes CrossFit

Michelle Hart

TD: What is your occupation?
MH: Transcriptionist

TD: How long have you been CrossFitting?
MH: 1 1/2 years

TD: What did you think about CrossFit before you started?  Now what do you think?
MH: I thought people were crazy for wanting to join a “cult.”

TD: What is your favorite thing about the box?
MH: My favorite thing about the box is the people and coaches! Without the support and motivation from everyone I would never be where I am today!

TD: What is the biggest challenge you have overcome since joining the box?
MH: Finding the motivation to come to class everyday! The people in the 6:30 class make me want to come back everyday!

TD: What has been your favorite/ most memorable moment at TDCF since joining?
MH:  My favorite moment was getting my first pull-up in the open, but now it’s competing in the 2019 Dane Game and coming in 3rd place!

TD: Do you remember what your first CrossFit workout was?
MH:  No 🙁

TD: Favorite Benchmark WOD?
MH:  Grace

TD: Favorite thing to do at CrossFit?
MH: I love everything, but running and the bike!

TD: Why you do CrossFit?
MH: Because nothing in this world makes me feel better mentally than CrossFit. Being able to push myself beyond my fears everyday is why I CrossFit.

TD: What is a goal you’ve accomplished since joining TDCF?
MH: I can now finally do pull-ups, well a few at a time.

TD: What is a goal you’re still working on?
MH: Double unders (one day I will finally get them)

TD: What motivates you?
MH: Seeing how strong my body is and how much stronger I get everyday motivates me! The people/coaches at the box also are what motivate me to come back!

TD: After a hard WOD, what is your favorite meal?
MH: Wendy’s or sushi (sorry not sorrry)

TD: Favorite “cheat” meal/ food?
MH: French fries

TD: What would you say to someone who is thinking about starting CrossFit?
MH: Do not think about it, just do it because you will not regret it. CrossFit will change your life mentally and physically for the better and you will make friends who will become family forever! Also in never gets easier. You just get better at it!

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
MH: I have never been so strong in my life and I also have never loved myself more than I do now because of CrossFit!

TD: Favorite vacation spot?
MH:  Mexico

Tim King

TD: What is your occupation?
TK: Police Sgt.

TD: What did you think about CrossFit before you started?   Now what do you think?
TK: I thought it was a fad, and refused to think it would be beneficial. Now it’s part of my life.

TD: What is your favorite thing about the box?
TK: The amazing coaching. Also, how friendly everyone is. I can be kinda quiet, so it was a big help being welcomed like I was.

TD: What is the biggest challenge you have overcome since joining the box?
TK: Being consistent at the box with a crazy work schedule. Sometimes doing the 5:30 pm, working all night, and going to the 9:30 am the next day.

TD: What has been your favorite/ most memorable moment at TDCF since joining?
TK: This years’ Murph! It was amazing.

TD: What accomplishment are you most proud of, either outside or inside the box?
TK: Having 4 healthy kids and an amazing wife.

TD: Do you remember what your first CrossFit workout was?
TK: FRAN! I could not walk properly for 1 week after.

TD: Favorite Benchmark WOD?
TK: Grace

TD:Favorite thing to do at CrossFit?
TK: Being near the open roll up doors in the sun with a barbell!

TD: Why you do CrossFit?
TK: Overall health both for my family and my profession.

TD: What is a goal you’ve accomplished since joining TDCF?
TK: Being overall healthier.

TD: What is a goal you’re still working on?
TK: My diet. Just continuing to make good choices.

TD: What motivates you?
TK: The challenge of a hard WOD.

TD: After a hard WOD, what is your favorite meal?
TK: Kinda boring, but whey protein and lots of eggs.

TD: Favorite “cheat” meal/ food?
TD: Pizza

TD: What would you say to someone who is thinking about starting CrossFit?
TK: Don’t be intimidated. CrossFit is completely scalable, so anyone can do it.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
TK: After 3 varsity sport in high school, 10 years in the military . . . I’ve never been fitter.

TD: What can’t you live without?
TK: My family and CrossFit!

TD: Favorite vacation spot?
TK: Anywhere with a beach.

TD: What’s a fun fact about yourself that people may not know about you?
TK: I lived in Alaska for 5 years and worked as a cop for 20 years. I’ve never drunk coffee.

TD: Which Dane is your favorite?
TK: Got to give some love to Willow.

Tim King Three Danes CrossFit
Allyson Schwab-Miller Member Highlight Three Danes CrossFit

Allyson Schwab-Miller

TD: What is your occupation?
ASM: Finance

TD: How long have you been CrossFitting?
ASM: A long time … 6-7 years I think.

TD: What did you think about CrossFit before you started?   Now what do you think?
ASM: I was terrified. I hate gymnastics moves. CrossFit is essential.

TD: What is your favorite thing about the box?
ASM: I grew up in a dojo. I didn’t realize how much I missed my martial arts family until the day I walked into a box. I felt like I had come home.

TD: What is the biggest challenge you have overcome since joining the box?
ASM: Work/life balance. Sometimes I fail, buy I keep trying. I’m currently failing.

TD: What has been your favorite/ most memorable moment at TDCF since joining?
ASM: The sunrise early in the morning. It’s gorgeous.

TD: What accomplishment are you most proud of, either outside or inside the box?
ASM: That’s a hard question. I am proud of my friends, family and job, but that seems like a normal answer. Jumping off of the Cape May Ferry and swimming a mile in the ocean would probably be my answer.

TD: Do you remember what your first CrossFit workout was?
ASM: It was a combo of wall balls and running. At the time I was running nearly 50 miles a week. The wall ball hit me in the face and I threw-up in my mouth while running. It really showed me I wasn’t as fit as I thought I was.

TD:Favorite Benchmark WOD?
ASM: I don’t have one. I guess it’s whatever one I’m doing at the moment.

TD:Favorite thing to do at CrossFit?
ASM: Love lifting … above everything except snatches and OHS, which are still works in progress.

TD: Why you do CrossFit?
ASM: CrossFit keeps me sane. Life gets stressful . CrossFit gives you a safe place to unload your stress and give your brain a mini vacation.

TD: What is a goal you’ve accomplished since joining TDCF?
ASM: My coach talked me into doing Dane Games. It was fun.

TD: What is a goal you’re still working on?
ASM: Anything gymnastics oriented.

TD: What motivates you?
ASM: Small gains every day and girl muscles. Not having to ask for help moving something heavy.

TD: After a hard WOD, what is your favorite meal?
ASM: I can’t eat after a hard WOD, so I guess a protein shake.

TD: Favorite “cheat” meal/ food?
ASM: Truffle fries

TD: What would you say to someone who is thinking about starting CrossFit?
ASM: Start Today. Don’t waste time worrying about what you can’t do … be surprised by what you can do.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
ASM: When you CrossFit it impacts every aspect of your life. You tend to eat better, drink more water, be happier and nicer to the people around you.

TD: What can’t you live without?
ASM: Wine / Bourbon and Books

TD: Favorite vacation spot?
ASM: I love solitude. A hike or time in the woods is heaven to me.

TD: What’s a fun fact about yourself that people may not know about you?
ASM: I grew up on a farm and I spend my weekends volunteering in the Delaware Water Gap National Recreation Area. When I am not hiking or taking care of houses you can find me dressed in Colonial or Victorian era clothing giving tours in Walpack Center.

TD: Which Dane is your favorite?
ASM: Impossible to choose.

Bud Shaw

TD: What is your occupation?
BS: Contractor

TD: How long have you been CrossFitting?
BS: 3.5 years

TD: What did you think about CrossFit before you started?   Now what do you think?
BS: It’s a cult. Best thing I’ve done for my well being.

TD: What is your favorite thing about the box?
BS: The large space

TD: What is the biggest challenge you have overcome since joining the box?
BS: Double-unders, muscle ups, squat snatch

TD: What has been your favorite/ most memorable moment at TDCF since joining?
BS: When Maria dropped all the bars.

TD: What accomplishment are you most proud of, either outside or inside the box?
BS: Any days I beat Bryant or Marc.

TD:Favorite thing to do at CrossFit?
BS: Just show up and hang with everyone.

TD: Why you do CrossFit?
BS: To stay in shape.

TD: What is a goal you’re still working on?
BS: Ring MUs.

TD: What motivates you?
BS: Maria & Bryant

TD: After a hard WOD, what is your favorite meal?
BS: Taylor ham, egg N cheese.

TD: Favorite “cheat” meal/ food?
BS: See above

TD: What would you say to someone who is thinking about starting CrossFit?
BS: Always talk them into joining.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
BS: Stronger at work, more energy for kids.

TD: What can’t you live without?
BS: My family

TD: Favorite vacation spot?
BS: LBI

TD: What’s a fun fact about yourself that people may not know about you?
BS: Gainers off the high dive

TD: Which Dane is your favorite?
BS: All of them

bud shaw three danes crossfit member highlight
Lilian Saavedra Three Danes CrossFit Member Spotlight

Lilian Saavedra

TD: What is your occupation?
LS: Indirect Senior Account Executive at Ultra Mobile/T-Mobile

TD: How long have you been CrossFitting?
LS: 6 months

TD: What did you think about CrossFit before you started?   Now what do you think?
LS: Too hard for me. Now I think it is one of the best decisions I’ve made.

TD: What is your favorite thing about the box?
LS: Coaches, I love the environment. I feel like home in every WOD.

TD: What is the biggest challenge you have overcome since joining the box?
LS: Double-unders

TD: What has been your favorite/ most memorable moment at TDCF since joining?
LS: When I climbed the rope for the first time. Still a work in progress.

TD: What accomplishment are you most proud of, either outside or inside the box?
LS: I have been  eating more healthy.

TD: Do you remember what your first CrossFit workout was?
LS: No idea, but I have a feeling burpees were part of the workout.

TD:Favorite thing to do at CrossFit?
LS: Everything, but burpees and ski.

TD: Why you do CrossFit?
LS: Health

TD: What is a goal you’ve accomplished since joining TDCF?
LS: Double-unders

TD: What is a goal you’re still working on?
LS: Straight pull-ups and HSPU.

TD: What motivates you?
LS: Success

TD: After a hard WOD, what is your favorite meal?
LS: Chicken salad with cheese of course.

TD: Favorite “cheat” meal/ food?
LS: Pizza, cheese burgers, cheese fries, chicken wings, cookies, Italian food, sweets, etc., etc.

TD: What would you say to someone who is thinking about starting CrossFit?
LS: Just do it. It will change your life.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
LS: I feel more energetic. Healthier. I made new friends.

TD: What can’t you live without?
LS: My family, CrossFit and water.

TD: Favorite vacation spot?
LS: Portofino, Italy

TD: Whats a fun fact about yourself that people may not know about you?
LS: I can lift 550 lbs lol jk

TD: Which Dane is your favorite?
LS: It’s hard to say.

TD: What is your occupation?
LS: Indirect Senior Account Executive at Ultra Mobile/T-Mobile

TD: How long have you been CrossFitting?
LS: 6 months

TD: What did you think about CrossFit before you started?   Now what do you think?
LS: Too hard for me. Now I think it is one of the best decisions I’ve made.

TD: What is your favorite thing about the box?
LS: Coaches, I love the environment. I feel like home in every WOD.

TD: What is the biggest challenge you have overcome since joining the box?
LS: Double-unders

TD: What has been your favorite/ most memorable moment at TDCF since joining?
LS: When I climbed the rope for the first time. Still a work in progress.

TD: What accomplishment are you most proud of, either outside or inside the box?
LS: I have been  eating more healthy.

TD: Do you remember what your first CrossFit workout was?
LS: No idea, but I have a feeling burpees were part of the workout.

TD:Favorite thing to do at CrossFit?
LS: Everything, but burpees and ski.

TD: Why you do CrossFit?
LS: Health

TD: What is a goal you’ve accomplished since joining TDCF?
LS: Double-unders

TD: What is a goal you’re still working on?
LS: Straight pull-ups and HSPU.

TD: What motivates you?
LS: Success

TD: After a hard WOD, what is your favorite meal?
LS: Chicken salad with cheese of course.

TD: Favorite “cheat” meal/ food?
LS: Pizza, cheese burgers, cheese fries, chicken wings, cookies, Italian food, sweets, etc., etc.

TD: What would you say to someone who is thinking about starting CrossFit?
LS: Just do it. It will change your life.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
LS: I feel more energetic. Healthier. I made new friends.

TD: What can’t you live without?
LS: My family, CrossFit and water.

TD: Favorite vacation spot?
LS: Portofino, Italy

TD: Whats a fun fact about yourself that people may not know about you?
LS: I can lift 550 lbs lol jk

TD: Which Dane is your favorite?
LS: It’s hard to say.

three danes crossfit louisa reyes member highlight

Louisa Reyes

TD: What is your occupation?
LR: Optician

TD: How long have you been CrossFitting?
LR: 6 months

TD: What did you think about CrossFit before you started?   Now what do you think?
LR: Thought it was too hard for me. Absolutely love.

TD: What is your favorite thing about the box?
LR: Coaches, feels like family

TD: What is the biggest challenge you have overcome since joining the box?
LR: Box jump

TD: What has been your favorite/ most memorable moment at TDCF since joining?
LR: After my first box jump I got a postcard in the mail signed by all the coaches

TD: What accomplishment are you most proud of, either outside or inside the box?
LR: Learning how to eat properly

TD: Do you remember what your first CrossFit workout was?
LR: No idea

TD:Favorite thing to do at CrossFit?
LR: Dead lift

TD: Why you do CrossFit?
LR: I’m learning everyday & coaches make sure my forms are correct

TD: What is a goal you’ve accomplished since joining TDCF?
LR: Weight loss of 15 lbs.

TD: What is a goal you’re still working on?
LR: Keeping weight down

TD: What motivates you?
LR: James. Coaches telling me I got this.

TD: After a hard WOD, what is your favorite meal?
LR: Ice cold protein shake

TD: Favorite “cheat” meal/ food?
LR: Sweets LOL

TD: What would you say to someone who is thinking about starting CrossFit?
LR: Try it! You will absolutely love it.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
LR: Changed the way I eat. Watch what I can’t

TD: What can’t you live without?
LR: My kids

TD: Favorite vacation spot?
LR: Mexico

TD: Whats a fun fact about yourself that people may not know about you?
LR: I’m an encourager

TD: Which Dane is your favorite?
LR: Lorenzo

Rob Miller Member Highlight Three Danes CrossFit

Rob Miller

TD: What is your occupation?
RM: UP Enrollment

TD: How long have you been CrossFitting?
RM: 2 months

TD: What did you think about CrossFit before you started?   Now what do you think?
RM: Thought it was a gimmick. Now it is the best way of working out.

TD: What is your favorite thing about the box?
RM: The people

TD: What is the biggest challenge you have overcome since joining the box?
RM: Flexibility

TD: What has been your favorite/ most memorable moment at TDCF since joining?
RM: 300 lb dead lift

TD: What accomplishment are you most proud of, either outside or inside the box?
RM: Dropping 18 lbs

TD: Do you remember what your first CrossFit workout was?
RM: Something with bar jumps

TD:Favorite thing to do at CrossFit?
RM: Power clean, bike

TD: Why you do CrossFit?
RM: Health

TD: What is a goal you’ve accomplished since joining TDCF?
RM: Weight loss & flexibility

TD: What is a goal you’re still working on?
RM: Flexibility

TD: After a hard WOD, what is your favorite meal?
RM: Water

TD: Favorite “cheat” meal/ food?
RM: Pizza

TD: What would you say to someone who is thinking about starting CrossFit?
RM: Just do it. Don’t think.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
RM: Better sleep & overall well-being

TD: What can’t you live without?
RM: Allyson

TD: Favorite vacation spot?
RM: Cape May

TD: Whats a fun fact about yourself that people may not know about you?
RM: That I’m not fun.

TD: Which Dane is your favorite?
RM: Not going to answer.

Maria Baerga

TD: What is your occupation?
MB: Controller

TD: How long have you been CrossFitting?
MB: 5 years

TD: What did you think about CrossFit before you started?   Now what do you think?
MB: Not for me…hated weights. Now can’t live without it.

TD: What is your favorite thing about the box?
MB: Atmosphere and Carl, lol – best music ever (sorry, James)

TD: What is the biggest challenge you have overcome since joining the box?
MB: PULL-UPS – still working on them

TD: What has been your favorite/ most memorable moment at TDCF since joining?
MB: Getting double under

TD: What accomplishment are you most proud of, either outside or inside the box?
MB: Outside, my girls. Inside the box, overhead squat PR (105)

TD: Do you remember what your first CrossFit workout was?
MB: No, but I probably felt like s*** afterwards

TD: Favorite Benchmark WOD?
MB: The one with wall balls….150 [ed note – Karen]

TD:Favorite thing to do at CrossFit?
MB: Give James a hard time (and wall balls)

TD: Why you do CrossFit?
MB: Because I need to release my crazy. (Bryant would say because I am crazy)

TD: What is a goal you’ve accomplished since joining TDCF?
MB: Double-unders

TD: What is a goal you’re still working on?
MB: To get better at double-unders and kipping pull-ups

TD: What motivates you?
MB: My daughters and being healthy for them

TD: After a hard WOD, what is your favorite meal?
MB: I would say bread, but thats not what I eat….eggs, yucca

TD: Favorite “cheat” meal/ food?
MB: Tacos

TD: What would you say to someone who is thinking about starting CrossFit?
MB: Trust the process and just stick with it, you will love it.

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
MB: New friends, I feel great, toned my body and much better mood (imagine how it was before crossfit)

TD: What can’t you live without?
MB: My family and CrossFit

TD: Favorite vacation spot?
MB: None as of now, too much to see to have just one spot.

TD: Whats a fun fact about yourself that people may not know about you?
MB: Everything about me is fun…and I make sure everyone knows! Lol, just kidding.

TD: Which Dane is your favorite?
MB: Lorenzo, he has to deal with two females, lol. Reminds me of Bryant.

Vanessa Meghnagi

TD: What is your occupation?
VM: Mom and soon to be trainer (Side note – since filling out this form, Vanessa has taken and passed her NASM Certified Personal Trainer exam!  Congrats!)

TD: How long have you been CrossFitting?
VM: 5 months here

TD: What did you think about CrossFit before you started?   Now what do you think?
VM: Always wanted to…can’t imagine anything else now

TD: What is your favorite thing about the box?
VM:The people – coaches and members

TD: What is the biggest challenge you have overcome since joining the box?
VM: PULL-UPS!

TD: What has been your favorite/ most memorable moment at TDCF since joining?
VM: Getting the postcards

TD: What accomplishment are you most proud of, either outside or inside the box?
VM: My kids, burpees, pull-ups

TD: Do you remember what your first CrossFit workout was?
VM: Brutal

TD: Favorite Benchmark WOD?
VM: Murph

TD:Favorite thing to do at CrossFit?
VM:Rope climbs, handstand push-ups

TD: Why you do CrossFit?
VM: So I can breathe.

TD: What is a goal you’ve accomplished since joining TDCF?
VM: Pull-ups

TD: What s a goal you are still working on?
VM: Kipping pull-ups

TD: What motivates you?
VM: Accomplishment

TD: After a hard WOD, what is your favorite meal?
VM: Sleep

TD: Favorite “cheat” meal/ food?
VM: Ice cream

TD: What would you say to someone who is thinking about starting CrossFit?
VM: Just show up

TD: What impact has CrossFit has had on your life/ lifestyle/ fitness level?
VM: It keeps me going

TD: What can’t you live without?
VM: My kids, CrossFit

TD: Favorite vacation spot?
VM: Vacation?

TD: Whats a fun fact about yourself that people may not know about you?
VM: I have five kids

TD: Which Dane is your favorite?
VM: Not a fair question

Three Danes Crossfit Member Highlight

Denise and Eric Pedernera

Keeping it in the family.

This month TDCF takes a closer look at two of our athletes. A mother/ son duo who can often be found mornings and weekends putting their all into a WOD. Here we get a little more insight into who they are and what makes them tick with a very random question and answer session.

TD: So, first we need to know the answer to the most important question…Do you have a dog?
D: Yes, Bella…she’s going to be 8 years old on July 4th.
(this was followed by some mumbling about “no fish…I kill fish”)

TD: What’s your favorite food?
D: Chicken Parm
E: Baby Back Ribs

TD: What’s your favorite Benchmark WOD?
D: Annie
E: (Eric has only been with TDCF 5 weeks, so is still learning the Benchmark WODS)

TD: What do you love about CrossFit?
D: Variety…in a word!
E: The structure

TD: Who’s your favorite Dane?
D: Rogue
E: Lorenzo

TD: What do you remember from your first CrossFit WOD?
D: I wanted to throw up but didn’t.
E: I couldn’t finish the warm-ups.
(True story there about Eric…and in 5 short weeks he is finishing wods and throwing down in a fierce way. The other day he completed a WOD with 100 burpees in it! We are very proud of the progress he has made!)

TD: What is the biggest change in your life due to doing CrossFit?
D: It made me want to actually exercise and want to be fit
E: It has given me more energy in the mornings and overall, and I feel so much better already.

TD: Who’s your favorite person to WOD with?
D: I’ll say you (James)
E: My Mom
(I think Denise thought she would get brownie points with that answer)

TD: So, barbell or bodyweight?
D: Both
E: Barbell