Good Bye, Veronika.

We regretfully have to announce that Veronika will no longer be at NoCoast. V has been an irreplaceable addition to NoCoast, and we are very sad to see her go. She came to NoCoast when we were much smaller and had nothing too glamorous to offer. Fortunately, she saw something valuable in us, and we were so excited to see such a strong, dedicated, and talented young lady spring onto the scene. She has been a dependable competitor since becoming a member. She's represented NoCoast at several events over the last two years, most notably on the team at the CrossFit Games South West Regional last year, and South Regional this year. She's also participated in

• CrossFit MOB Battle of the Boxes and Battle of the Badges 
• MBS CrossFit Turkey Challenge
• CrossFit Sanitas Tuff Love
• NoCoast CrossFit Lumberyard Throwdown
• CrossFit Frontier Wyoming Open

and will be out on the competition floor again at the Slaugtherhouse Gym Schoolyard Showdown this weekend. 
Clearly, she's in it to win it, and we are grateful to have come alongside her during this season of her life, where she's put in a lot of hard work. She spent many training sessions out in the lumberyard, on cold, dark nights. She also went through our rigorous coaching internship, and has started to hone her trainer skills with our members. This one is a true gem, a strong and focused young woman whose talent has yet to be fully realized. You can see why we hate to see her go. 


So, what's going on you ask? Veronika has decided to take her amazing self to San Francisco. She's accepted an awesome job opportunity with Pure Pharma, a company that falls in line with V's values and interests in nutrition and lifestyle. As for CrossFit, we just want to say whoever gets this girl walking through their doors will undoubtedly be as thrilled as we were. 

We want to say, with a sad but full heart, we wish all the success and PRs you desire, Veronika! We will miss you! Keep getting after it, V! 

Love, 

Your NoCoast Family 

If you want to see Veronika off before she leaves next Thursday, join us at Lulu's BBQ Monday the 22nd at 6pm. 

Athlete of the Month: Nicole Dillon

Nicole getting her first handstand push ups in 15.4!

Nicole has been on a steady incline since coming to NoCoast. She improves readily almost constantly it seems. And while she does have a lot of natural ability, this girl's secret weapon is surely her work ethic. She puts the time in, and when she's doing that, she puts the grind in. When she wants something she goes for it, and this kind of attitude is what makes her stand out to us...in addition to her leggings which are usually neon.

Hometown: Tucson, Arizona - GO CATS!

Age/Weight: 35(boom!)/140 (real hair color: brunette)

How long have you been doing CrossFit? 1 year in July/August

Athletic/Sports history/highlights: Club and college volleyball...I love all sports, but my jumpshot needs some work

How did you get into CrossFit? Actually, a lot of reasons pushed me towards CrossFit.  I really missed the team atmosphere from the sports I played and this particular gym has certainly fulfilled that.  I also miss that competitiveness that team sports gives you.  If you can't tell, there is a healthy competition in every workout, but in the end, the competition with yourself is the only real one.  I will also say that going through a breakup will help you get your booty to the gym, but it is always more than what you look like, its knowing your own strength and moving past limits you thought you would never surpass.

Favorite WOD/CrossFit movement?  I don't think I can give one workout all of the spotlight, but Dan works super hard on all of the programming, so I know he loves us all...All of the workouts during regionals were brutal, but I think we all came out the other side better and realizing that your body is capable of amazing things.  

Least favorite WOD/CrossFit movement: Duh, burpees make me wanna barf, even when not exerting maximum efforts.

What is your most memorable CrossFit moment? I have a few, but one of the best ones was during the CrossFit Games Open, I really wanted to do everything rx'd, even though I didn't know if I could do a handstand push up (I did like 3 - shout out to Nicole Olin) and muscle ups (didn't do any).  There was one workout that required chest to bar.  I just couldn't get up there.  I didn't rx the workout, but I worked with all of the coaches and other athletes at the gym, asking everyday how do they do it.  I practiced kipping from the floor.  I practiced pull ups with a band.  I watched everyone who could do chest to bar. And one night after a 5:30 class I did it. I made Sam film it and sent it to Leah as proof.  At that moment, I really started to believe that anything was possible if you just keep grinding it out.    

How does nutrition play a role in your fitness and recovery?  Holy (guaca)moly.  Nutrition is a factor that I have always been lucky or sliding by with.  At an early age I realized I was gifted with a seriously Speedy Gonzales metabolism.  I am a earnest hot dog aficionado and pizza is ambrosia.  I did the Paleo challenge a few months ago and saw some major results.  The first 30 days was super rough.  But I actually saw more results in the following month.  Eating clean, and 80% Paleo really has drastic results in performance and recovery.  Its a hard road to detox and get out of bad habits, but it works, just like they say...

How was participating in the Open for you? Do you think you'll compete again before next year's Open?  I really enjoyed the Open, I was very nervous about doing it, and then I realized, whats the worst that could happen?  I won't be able to lift that or whatever, but I just tried it and I was blown away at the things that I was able to do.  I think everyone should do it, you're doing the workout anyways - and everyone at NoCoast is amazing, encouraging and available to help you make your goals.  I'm outing myself here, but I really want to compete before the next Open.  Now it's in writing, I have to do it.  Definitely want to participate in Friday Night Fights (Hi Sara Hugo, I haven't forgotten) and get some other fun competitions under my belt.  I'm always nervous.  One of my goals is to learn how to harness that and just have fun.

How has CrossFit improved your overall wellness? CrossFit has impacted my overall wellness in that I feel more in tune with my body and know when to rest, and or when to push harder.  I feel stronger doing simple things.  I think that it brings you mental wellness also, you know you can overcome things if you just put your mind to it.  You just have to be willing to put the work in.  That is the hardest part.  Getting up at 4:30 am to go to a 5:30 am class or driving to the gym right after work to do a 5:30/6:00pm class instead of going home and just sitting there watching Kardashians.  And, its worth it. 

Advice to new people: Be amazed, soak in the awesomeness.  Learn from others, don't be afraid.  Ask for help.  Be yourself.  Wear neon, paint your nails, wear crazy underwear (wear underwear, please especially with Texas running shorts).  Try something new.  Work on your weaknesses and they can become your strengths.