4.5.2018

Congratulations to our April Athlete of the Month, Jen Randall!! Jen is a dedicated 6am-er with a kind soul and excellent work ethic. Keep it up Jen!

What makes you, you?
I think the first things most people notice when they get to know me is my instinct to be a “Jewish mom”. I love treating people well, and making sure they are taken care of. It is just in me to want to help in whatever way I can. I would also have to say that I have had some great experiences these past few years, which has help me become strong independent person. I decided to pick up everything and move down to Charleston without knowing anyone, and it was one of the hardest, yet most rewarding things I have ever done. Last but not least, my ability to not take things too seriously and laugh whenever possible are also some things that make me, me.

Describe your experience at CFNC.
It has been a great experience so far. I absolutely love the community, and my 6am crew. I have been part of CFNC for a little over a year now. Being here has made me realize I am capable of doing things that I thought were so far out of reach. The community, coaches, and atmosphere has made me realize that I really can do all the things that I never thought I would be able to. Everyone is super supportive and the genuinely wants you to do better.

What are your major life goals?
I think the first thing is to continue working on myself and my self confidence. I have built a life that I love and I want to continue to see that blossom, and being learning more about myself and continuing to love myself is something that will greatly enhance that.

What are your 3 major CrossFit goals?
My 3 goals are 1: to get better at T2B 2:MU
3:Become more consistent with my du

What has been your favorite CrossFit moment so far?
I actually have 2. The first one being, cleaning 135 lbs (I was stuck at 125 for about a year). The 2nd being, RX’ing all the workouts for the 2018 open.

What has been your favorite CrossFit WOD and why?
I really like Fran. I think its a great workout to really gauge how far you have come because it tests skills and aerobic capacity in a simple little couplet. Plus, I just kinda like thursters.

Where do you see yourself in 5 years?
In 5 years I’d like to see myself being stronger, healthier and still active. Hopefully working a little less and traveling a little more

Share a recipe for a favorite clean meal.
Salmon Cakes:
14.75oz Salmon
1 cup sweet potato
2 large eggs, beaten
1/2c Almond flour
2 scallions thinly sliced
1 Tbsp old bay seasoning
1 tsp hot sauce
1 tsp salt
1/2 tsp paprika
1/4 tsp ground black pepper
Zest from 1 lemon
2 Tbsp ghee melted

Preheat oven to 425 and cover a large baking sheet with parchment paper.

Drain the liquid from the salmon. Using your fingers crumble the fish into a large mixing bowl removing the bones and flaking the fish. Add the sweet potato, scallions, old bay, almond flour, parsley,salt, hot sauce, pepper, lemon zest and paprika. Mix well and refrigerate for 10 minutes.

Brush parchment paper with some of the melted ghee. Then using a 1/3 measuring cup to scoop the cakes and drop them onto the parchment paper. The patties should be 2 1/2 inches wide and about 1 inch thick. Brush the tops of the cakes with the ghee, then bake for 20 minuets. Carefully flip each patty with a spatula and return to the oven (Brush with more ghee if that tickles your fancy) Bake an additional 10 minutes until golden brown and crisp.


What is your favorite cheat meal?

Bacon Cheese Burger and Fries

What is the most challenging aspect of CrossFit?
For me, the hardest part has been battling my mental game. I tend to over think things more than I need to, which ends up being counter productive. I have to learn to trust the process, and that I am strong and capable.

What advice would you give to someone new to CrossFit?
I would say that, at the end of the day CrossFit is just about you becoming the best version of yourself. You are there for you, and it may seem hard, but trust the process. Don’t compare yourself to others, they are on their own journey. Also, don’t over think things. Everything will eventually fall into place if you consistently do the hardest part, which is just showing up.

What is your personal “walkout song” or anthem?
Stronger by Kelly Clarkson

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