Member Highlight

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 imapcts 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