He is one-year away from being a Masters Competitor in the CrossFit Games Competition.  He is prepping now so that in 2013, he will be ready to take on the world’s fittest at 45.  He loves his family, his pets and training. I don’t need to write that.  You will read for yourself where is priorities in life are.  Shannon trains at lunch. Come join him for a workout.

Name: Shannon
Hometown: Burlington, NC
Family: I am surrounded by great females: my wife, Jennifer; Addie, my 10-year old daughter; Belle the three-legged wonder dog; and Gabby, our guinea pig

Three words to describe you: dedicated, stubborn, and competitive

Now, three words your wife, Jennifer, would use to describe you: driven, considerate, curious

Favorite hobbies, outside of CrossFit: spending time with family and friends, cooking and eating, traveling, listening to music, reading

How do you approach CrossFit training since you began a year ago? Has it changed? If so, how?  

At first I was just trying to learn new skills (kipping, double unders, etc.).  I still work on improving my skills constantly, but now I feel like I can push myself to be faster and stronger now that I know the fundamentals.
Would you mind sharing how fitness has impacted your life?

I like to think I have always been somewhat fit, but Crossfit has bought a level of camaraderie and friendship that had been missing since the days of playing team sports in high school.

What was a past fitness goal, 1-year ago?

Improve my endurance.  I am still working on it, but I am happy with how things have been going recently.

What is a new fitness goal?  

Getting myself in the best condition I can so I can be competitive in the Master Division of the Games in 2013.
What motivates you?

Being around others who are doing their best and learning new skills.
Words of advice for a dad who is looking to start CrossFitting:
Just go for it (and get the whole family involved).  CrossFit has become such a large part of our lives (almost to the point of obsession) that I can’t imagine not having it around.  It is my therapy.

Best achievement in CrossFit:

Learning muscle ups on the rings and bar was cool, but I would say my best achievement is my consistency in being able to workout 5-6 days a week.  As I get older, recovery times were becoming an issue. Somehow (with the help of Chennelle’s programming) I have been able to push myself that extra bit to try to increase my stamina and frequency.

Proudest moment in CrossFit:

Being able to compete with Jennifer in the Games this year.

Shannon hugs wife Jennifer. Both are competing in the 2012 CrossFit Games Open.

What are you looking forward to?  

USA Weightlifting Course in April at the Box (I obviously need some help dropping under heavy snatches).
Best advice for a newbie to CrossFit training:

Check your ego, have fun, and find someone at (or near) your fitness level to help push you along and keep you honest as you gauge your progress.
Any additional reflective thoughts?  

I am just so stoked to be part of such a supportive community of people.  I am grateful beyond words to have such great coaches and fellow athletes to help me on my fitness journey.

Shannon does burpees in the first 2012 CrossFit Games Open WOD 12.1.

Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go tohttp://www.active.com/donate/gotrtrispring5k2012.  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.

Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

Get farm-fresh veggies, meat, poultry and eggs delivered right to the Raleigh CrossFit facility.

Check out this link to learn more.