Monthly Archives: April 2009

This article was written by my sister Ellie Crenshaw.  I asked her for her story after one week.  I didn’t do it after a month or two months because in 3 sessions of CrossFit she was a different girl.  She comes into the 6am classes.  She has a glow about her.  She is happy and I couldn’t be more proud of her.  She is an amazing woman and she is day by day taking hold of that.  She has been eating Paleo for 2 weeks as well.  She was allergic to wheat but never knew it until CF.  Now she feels good everyday, she is not sick or having headaches.  She is an INSPIRATION to me daily, she also INSPIRES so many people in the gym.  She is touching lives and doesn’t even realize it.  She is my best friend and I love her with all my heart….READ ON to hear her story. 
Before Crossfit my life was hard to look
at and be optimistic. I was in a deep
depression. I would only leave my bed
for work and my weekly counseling
appointment. My life had been a struggle
and I was angry all the time and with
I had just had a miscarriage and
was starting the grieving process. Though
I wanted to be happier I really didn’t know
how or what else to do. Throughout my life
I had also struggled with my weight. Though
I was born in a family of athletes I had struggled
with overeating and bulimia at different phases
in my life.
My sister asked me to take a short road
trip with her to a soccer game she had and I was
more than willing to get out of town for the day.
On the way home we had a conversation that wasn’t
very different from ones we’d had in the past. Again,
she was telling me she wanted so badly for me to
take her up on her training and get in the gym.
She kept saying she had a gift for me and I just needed
to accept it. Again I was just waiting for the conversation
to end. I never liked having that discussion. I knew
I was unhealthy but I wanted to just sweep it under
the rug instead of confront it. I was having serious
health issues after the loss of the baby and was terrified
I was going to die soon.
Not long after that conversation with my sister I
decided to try one of her classes. Why not? Maybe
she’d drop it if I just did it once. The whole way there
I was thinking how much I didn’t want to do this. The
class started and I felt like there was no way in hell
I was going to make it through the warm up let alone
the work out. This voice in my head kept saying
“you can’t do this.” “You’re too fat.” “They’re all making
fun of you”. Through the voice I started to hear someone
cheering for me. “Good job Ellie!” “Keep pushing”. The
positive voice became louder than the negative. The voices
that were cheering me on was actual people in class.
They weren’t making fun of me, they were actually quieting
the voice. I finished the workout and was so proud of myself
I wanted to do it again. Each day the Crossfit family taught
me something new about myself.
One day I was on my last 400 meter run of the workout and
I had made up my mind that there was no way I was going to
be able to run any more. One of the ladies that had been in
Crossfit longer than me came running up along side me. She
was done with her workout and tired but wasn’t going to let
me quit. She ran the whole lap with me telling me that it get’s
better and more rewarding the more I come. I walked into that
first class feeling like the new kid in school and left feeling
like they were all old friends. I WAS HOOKED. From that day on
the only thing that came out of my mouth was about Crossfit
and how it was changing my life. It was better than any
counseling session or any night out with my friends. I had
discovered the key to my happiness. It was not letting go of
all the things I’d been through but taking all the energy I was
putting into me being a victim into FINDING MY POTENTIAL.
I surprised myself because there was more there than I expected
to find. In my first week I cured so much heartache and
depression that had been growing from so many years 
of being torn down. I felt at home. Crossfit killed that
voice in my head that told me I couldn’t and I wasn’t
good enough.I feel that this has truly shown in
everyday life, not just in the gym. Crossfit IS a way of life.
I’ve come out of my first week a stronger and more
confident person. I have my sister to thank. Crossfit
saved my life and I only hope someone reads this
and decides that they need to better their situation
even if that voice is telling them it’s too hard.

Chelsey Muri and Her Pretty Sweat Angel















Thank you to everyone that came out

on Saturday.  We had a great turnout

for our first Free WOD Saturday.  We

had 16 folks show up.  Many XFA

members earning stickers but we also

had 7 people that had never done

CrossFit before.  It was great to have

them there.  It was a great energy filled

environment.  Thanks to all of you!!!  

Have a great week.  Train hard and eat clean.











David Husel and Brennan Aitkin cashing out with some med ball tosses


One of the rules on the board at XFA

is to encourage one another.  I really 

have truly desired to have a gym that 

was run on inspiration.  When you walk

in you know it’s not your normal gym. 

The environment is different, the people

are different, the energy is different. 


In all honesty I was not sure how long 

this process was going to take.  How do 

you draw out of people a desire to inspire

others? It is easy for me raise my voice to

drive another rep,to release a little hoot to

zap a little energy in the room, to see the look

in your eye that tells me the

voice in your head that tell you you can’t is

taking over and it’s winning.  It’s second nature!

I feel completely blessed to have been given this 

gift.  For many of you though it’s not second 

nature.  If you think about it though for some it’s 

not second nature to drive your intensity to a place

of discomfort.  So I challenge you to step out of your 

comfort zone, send out a hoot, yell a little, put out some

inspiration to the gym.  Let it be words that you 

might need to hear when you are struggling.

What do you need to hear when you are on your 

third round and you don’t feel like you have any

left in the tank?  Everyone around you is feeling the 

same way.


The environment of our gym is changing and you folks

inspire me.  You pull out of me the desire to be a better

coach because I see you working so hard to become

better CrossFitters, better people.  I’m so proud of

what XFA is becoming.  I couldn’t do it without

you guys.  You drive the success of what we do.

You create the environment that has become so




Do you feel that you are inspired by those 

around you in the gym?  Do you feel like you

inspire others in the gym?  What helps you 

get through each and every WOD?  Can we 

be doing more?


3x3 Deadlifts @ 245#

3x3 Deadlifts @ 245#

Alright guys, so I’m not trying to make this post about me….But I am.  I need your help.  I have 24 days left to train for the NW CrossFit Games regional qualifiers in Seattle.  On May 16th I will be competing doing my best to represent XFA!!!  I have had some setbacks in my training while opening the new gym but I’m back on track.  I need encouragement.  I need a push and continued pushes for the next 24 days.  I need to know there are people around me holding me accountable.  

I might be the coach but coaches need external motivation and inspiration as well.  Know that when you guys are working hard in the gym it inspires me to do the same.  Thank you for that.  So for the next 24 days please help me to stay inspired and motivated.  



Coach Lu