CFHY December Athlete of the Month: Tina Lilly

The CrossFit Hyannis Athlete of the Month for December is Tina Lilly.  Tina is an absolute powerhouse, and her consistency and dedication at the gym has led her to some tremendous improvements lately.

Tina has quietly been showing up and working hard during class- often “hiding” in the back room (as if we can’t see her back there crushing it).  She always pushes hard in workouts, and challenges herself with appropriate weights.  It’s easy to get stuck in a rut- always using the same weight or scaling a movement in the same way that it ceases to be appropriately challenging.  There can be a fine line between over and under scaling something- and the reality is that the sweet spot comes when you can push just out of your comfort zone into something that is challenging for you but still allows you to keep an appropriate amount of intensity during the workout.  Tina typically does a great job finding that exact spot- not allowing herself to get too comfortable when she realizes that she has “leveled up” in a lift or skill based movement.  This is how progress happens.

Tina has also put in time outside of classes to work on her weaknesses and things that she would like to get better at, and because of this recently was able to string multiple pull-ups together.  Sometimes in CrossFit it can be easy to lose sight of how really incredibly strong and impressive the feats we see every day are- and stringing together multiple pull ups truly is impressive!  It doesn’t come easy, and it’s only through consistent work and practice that developing new skills and getting stronger happens- and Tina is a great example of how when you show up and commit to the process of growth and work positive things happen.

Tina clean

CFHY November Athlete of the Month: Mary Hemeon

The CrossFit Hyannis Athlete of the Month for November is Mary Hemeon.  Mary joined us a few months ago after a brief hiatus from CrossFit- and immediately showed commitment and dedication to getting to the gym regularly. She is a tried and true 5:30amer, showing up in the dark ready to get to work.  Mary doesn’t waste any time when she gets to the gym at 5:20ish every morning- she immediately hops on a rower and then begins her warm up.  Time is our most valuable asset- and Mary doesn’t waste a second of the hour she spends at the gym in the morning.

Mary’s warmth and positivity are infectious, and she always introduces herself to people at the gym she doesn’t know and visitors- her smile welcoming all those who are in class with her.  Mary teaches high school, and I have no doubt her classroom is inclusive and her cheer helps her students learn and achieve what they are capable of.

Mary is more than just a woman with a positive attitude, however.  She is a badass.  A real life, strong, inspiring woman who shows up everyday before heading to work to commit to her health and training.  Mary is STRONG- we’re talking 200+ pound deadlift, 185lb back squat type of strong.  I’m pretty sure that my high math teacher couldn’t do that.  In fact it’s a good thing she’s so good at math- that’s a lot of weigh to add when she loads up the barbell like that!

Mary brings positivity, strength, dedication, and a smile to the gym every morning and we’re lucky to have her at CrossFit Hyannis.

Mary and Ainsley

Mary  Snatch

CFHY October Athlete of the Month: Carrie Glenn

The CrossFit Hyannis Athlete of the Month for October is Carrie Glenn.  Carrie has been on an absolute tear* lately- and the exciting thing is it’s clear that she is just getting started.

Carrie has always been Strong (yes that’s Strong with a capital “S”), in fact last year she spent several months focusing exclusively on powerlifting while doing minimal cardio and metcons.  Now that she is fully back into training with CrossFit, her strength has continued to increase along with her performances on metcons and her capacity at gymnastics skills.

Carrie decided to really focus on her nutrition during the gym’s nutrition challenge and absolutely crushed it- losing 16 pounds.  So many people say they are going to do something but falter when it comes time for the follow through- but Carrie has shown that when she commits to something she goes all in and does what she says she’s going to do.  Many people worry that if they lose weight they will “lose all their strength” but Carrie demonstrated that when you fuel your body appropriately this doesn’t have to be the case- she PR’d all of her lifts but one over the last month, in addition to hitting PRs on all gymnastics movements she tested and metcons.  She hit more PRs during “testing month” than anyone else in the gym- all while losing some serious weight.  This is a testament to her commitment to properly fueling her body, having a positive mindset, and her dedicated training.

As we know, however, hitting PRs isn’t what it’s all about.  Carrie also embodies the spirit of CrossFit Hyannis- always encouraging those around her, being a positive presence in the gym, and going out of her way to offer assistance to those who need it.  For these reasons and her example of how to embrace the philosophy of working at being “better every day” Carrie Glenn is the CFHY October Athlete of the Month.

*On a tear is defined as: “On a streak or series, usually a winning streak.” See also: Carrie Glenn.

Carrie BS


That’s what it’s all about!

Hey everyone!  We are officially done with “testing month” at CFHY.  We prefaced this month by saying that testing these various elements of fitness was “a great way to gauge where you are currently at, assess your progress, and make goals for the future” and encouraged people to remember that setting a PR was certainly not the most important thing- at it’s core it is information about where you are at that given moment on that day.

It can be a helpful practice to reflect on how you did on the lifts, endurance pieces, and gymnastic components and assess on a personal level how you did- let me reiterate this… on a PERSONAL level, not comparing yourself to others.  If you noticed your strength numbers were all up and felt great, but your endurance or gymnastics skills aren’t where YOU would like them to be- that’s helpful information about where you can put some of your focus moving forward.  Or, maybe your engine felt great- but your strength isn’t quite where you’d like it to be.  Again, take it for what it is- information on how to go forward.

At CrossFit Hyannis the programming is centered around the idea of “GPP” (general physical preparedness)- essentially we are looking for balance across varied fitness elements and time domains so that we can go into the world and do all of the things that we want to do and the world demands of us.  Our ultimate goal is to help people be healthier, fitter, and feel better and more confident in themselves.  We are here to work out, have fun, and leave better than when we walked in- and none of those things have anything to do with whether you PR’d or not.

With all that being said, congratulations to all who PR’d on any component over the last three weeks- it’s a great feeling to commit to a process, put in work, and have concrete data to indicate that you made progress.  On a personal note, it was great as a coach to see people PR, but even more so to see a community of people supporting and celebrating the PRs of those around them.  How lucky we are to be part of a community that truly seeks to lift others up- I don’t ever take that for granted.  Thank you.

And of course what good is our strength if we don’t use it to build others up?  With that in mind I am ecstatic to let everyone know that through your hard fought efforts the CrossFIt Hyannis community was able to raise $1195 through PRs for Puerto Rico and $500 on t-shirts for a total of $1695 for United for Puerto Rico!  Thank you all, and to Ward Construction for also contributing to the donation!!!

PR for PuertoRico


CFHY September Athlete of the Month: Aynaz!

Keeping the family tradition alive, the CrossFit Hyannis Athlete of the Month for September is Aynaz!  Aynaz comes in with a positive attitude and a smile on her face, works hard, and is extremely coachable- these three factors have led to tremendous progress in the time that she’s been at CrossFit Hyannis.

Over the last several years Aynaz committed to her health and fitness through various means- Zumba, bootcamp, etc. and most recently through CrossFit.  Recently Aynaz said, “Almost 4 years ago I decided to change my life around for my son, for my husband, for me and my family. I wanted to be healthier and be more comfortable in my my own skin. I knew it is a long haul and I’d have to be patient and I’d have to be positive. I got tell you it didn’t happen overnight but I learned in the process to be more patient and be more positive in my life.”

Aynaz has done just that- commit to the process and recognize that being healthy and fit is a lifestyle and one that you need to work at everyday.  She works hard in the gym, always wanting to learn more about movement, nutrition, and the big picture.  She puts this new information to use in her life and training, and is committed to showing up each day and developing as an athlete.

Aynaz is incredibly strong, in fact I don’t think she even recognizes her natural strength, and how that paired with her work ethic has led her to quickly display pretty impressive lifting numbers.  She also works hard to practice her gymnastics movements, and it shows through her progress.

Aynaz has been a wonderful addition to our CrossFit Hyannis community.  She always encourages those around her, and celebrates the victories of all the members of our community.  She supports other people in class and her positive attitude always makes the gym a better place to be when she’s in it.  Thank you Aynaz for the joy you bring to our community, and I’m excited to be with you as you continue on your fitness journey- keep crushing it!

Aynaz S2OH

Aynaz Bike

CFHY August Athlete of the Month: Afshin!

The CrossFit Hyannis Athlete of the Month for August is the one and only Afshin!  The first time Afshin stepped in to the gym he was blatantly tricked by his sister Aynaz to just “come check out the gym” where she worked out.  We couldn’t be happier that Aynaz tricked her brother into coming into CrossFit Hyannis- because we’ve already become a better and more positive place due to his presence in the few months that he’s been here.

Afshin came in with a great attitude, ready to start where he was and tackle any and all challenges that came his way.  Being totally new to CrossFit he embraced it all with an adventurous spirit and childlike excitement.  That spirit and excitement soon transformed Afshin into a ferocious, insatiable man-beast who is only just beginning to realize his potential for greatness and unparalleled strength.  He strolls in looking dignified in his work clothes, but the moment he changes into his gym attire and pulls back his mane it’s go time.  Occasionally Afshin even gets to the gym early to rep out some bench and do accessory work, knowing what needs to be done to keep the ladies happy.  In the short time that Afshin has been at CrossFit Hyannis he has already established himself as one of our all-time top tier grunters/mid-WOD yellers as he yelps out his warrior cry with each rep.

In addition to his commitment to getting to the gym daily, Afshin has also stepped up his game with nutrition.  He has worked to eliminate toxic foods from his diet while emphasizing eating real, whole foods.  Working hard in the gym is great but Afshin recognizes that in order to reach his goals he’s got to commit on the nutrition side as well, and he’s done just that.  Afshin has started to transform his body, and he’s only just beginning.

Watch out world- we have unleashed the beast in Afshin, and there is no going back.

Afshin beast

CFHY July Athlete of the Month: Ashley G!

The CrossFit Hyannis Athlete of the Month for July is Ashley G.  Ashley has been extremely consistent in her training, rarely missing a day.  She has made incredible progress since she began at CrossFit Hyannis and has taken a steady and consistent approach to her progress.  Due to this consistency, both her strength and skill level have improved tremendously- and this is only just the beginning.

Ashley is far stronger than she gives herself credit for, and often makes heavy barbells seem like they are light weight as she wields them around the gym.  She has continued to gain confidence and experience with her lifting, and the gains she has made are evident whether it be in attacking the strength work or choosing appropriately challenging weight for the WOD.

Ashley has also committed to attacking her weaknesses by doing Pursuit accessory work three times a week.  This has allowed her to hone in on her weaknesses and attack her goals.  Most notably are her improvements with gymnastics movements such as toes to bar and pull ups.  By committing to breaking it down and spending time learning and practicing the basics she has made incredible progress.

Ashley is a great example of someone who shows up every day and does the best she can on that day, while always working to better herself.  Great work Ashley!


CFHY June Athlete of the Month: The Honorable Susan!

The CrossFit Hyannis Athlete of the Month for June 2017 is The Honorable Susan Sard Tierney.  It’s hard to know where to begin in describing Susan and what she brings to CrossFIt Hyannis and those around her, as her impact on this place has been profound.

For those of you who don’t know Susan recently was confirmed as a judge in Suffolk County and is being sent to Worcester for her duties.  Although this means we will be seeing less of her, we couldn’t be more proud of and happy for her and all that she has accomplished.  For anyone that knows Susan it comes as no surprise that the two-year process of becoming a judge ended in her new appointment- as she is one of the most committed, determined, and honest people around.

For the last several years Susan has been one of the rocks of the CrossFit Hyannis community.  She is here everyday Monday-Friday, no matter the workout, the weather, or the situation.  Susan would never, ever, not even for a moment consider “cherry-picking” a workout she didn’t like- it is not in her nature to avoid hard or challenging things.  Rather, she shows up ready to do work and attack her weaknesses head on – knowing it will only strengthen her in the long run.  As a coach, having Susan in class is always a pleasure and a relief- no matter what happens, I know that Susan has my back and will bring a positive energy to the class.  She’ll welcome new people, help the stragglers, and give her best effort.

Susan has been a model of consistency over the years.  She does what she can, when she can- and understands the bedrock concept of using CrossFit as lifelong fitness commitment.  It’s not about a PR on one day, a few months off because life got busy, and coming back to start over- it’s about making it a part of your life even when it isn’t easy because you value your health and wellness.

Susan embraces life with a steady head, dogged persistence, and a positive attitude.  We are so excited for her as she embarks on this new part of her life, and are proud to call her the CrossFit Hyannis Athlete of the Month!

susan and audrey

susan comp

CFHY May Athlete of the Month: Kim Squier!

The CrossFit Hyannis Athlete of the Month for May 2017 is Kim Squier!  Kim came to CrossFit Hyannis already dedicated to her health and fitness, and has only continued to get stronger and fitter with time.  She has a quiet confidence and humbleness about her… she doesn’t need to say anything for you to know that she means business.  Her presence speaks for itself- immediately upon meeting her you recognize her good nature and poise, but also realize that you’d be better served not to mess with her.

Kim is an incredibly dedicated and hard worker, and never makes excuses for anything or complains about any challenges.  She is extremely coachable and takes all suggestions and immediately begins working on them.  Like many of us, Kim walked into the gym for the first time with previous injuries and limitations- but she never let this stop her from putting in the required work to move well and continue to make progress.  She doesn’t expect anything to be easy, but rather commits to the process of continuous small improvements each day culminating in true progress over time.

Kim shows up each day with a positive attitude ready to work hard, have fun, and support those around her.  Whether it be learning new skills, working on her range of motion, or getting stronger- Kim attacks each challenge with determination and patience (a combination which is essential to success, but not always easy to adhere to).  We’re lucky to have Kim here at CFHY as an example of how to live a life of dedication and commitment!

Kim T2B

CFHY April Athlete of the Month: Paul Hartigan!

The CrossFit Hyannis April Athlete of the Month is Paul Hartigan!  Paul is a diehard member of the 6:30am crew, never missing a day and always coming in with a positive attitude and ready to do work!

Paul has been with us for several months, and has been consistently showing up since day 1.  He never makes excuses, he just diligently goes about working through the warm up, strength, and workout- no matter what it is.  Since joining Paul has also worked on dialing in his nutrition, participating in the Lurong Challenge and committing to making better decisions with his diet.  He understands that there’s no “quick fix” and has shown that he is committed to the journey.

Paul has made leaps and bounds in his fitness since he started at CrossFit Hyannis- from major improvements on his range of motion on squats and other movements, his overall strength in all lifts, his body awareness on body weight movements, and in his ability to perform burpees and jump rope.

Paul uses his fitness in various way outside of the gym, including regularly spending 6+ hours refereeing soccer games on the weekends then coming in to train hard on Monday morning.  He understands the value of positive routines, and has made the 6:30am class part of his daily routine in order to prioritize his health and fitness.  Paul also recently signed up for a Tough Mudder- which no doubt he will dominate with his current level of commitment and determination.  Paul has jokingly referenced his renewed interest to fitness as a “mid-life crisis” – and whether it is or isn’t, we’re just lucky that it led him to CrossFit Hyannis!

Paul Jump Rope

Paul DL

Paul Rower