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January 2015 Newsletter

By Vanessa Lucas | In Community | on January 22, 2015

West End CrossFit – January Newsletter

Happy New Year!!

Hope everyone’s 2015 is off to an exciting and healthy start. Good luck to those who have signed up for West End CrossFit’s Member-Guest Get Fit Challenge, and welcome to all of our guests! Lots of members AND guests participated in the Benchmark WOD on January 10th – see pix below. Keep reading to learn more about our very own Donna Suro, Integrative Health Coach, who is heading up the Functional Transformation for challenge participants.

Good luck also to those not participating in the Member-Guest Challenge but have personal resolutions for this year. The WECF is a strong and supportive community, so lean on each other to work toward your goals! I, for one, am on day 9 of a much-needed Whole30. It’s not fun, but it’s getting better, and I’m starting to feel really amazing so I know it’s worth it. So it’s out there guys, feel free to hold me accountable! What are your goals for 2015?


We are pleased to announce a new member of the coaching staff at West End CrossFit. Here is a quick introduction from Les DeBusk-Lane.

West End CrossFit Athletes:

I just wanted to briefly introduce myself and give you the opportunity to learn a few things about me.

It has been my pleasure, through the continued effort of both Tim and Jen, that I have finally made it to becoming a coach at WECF.

In early 2002 I enlisted in the United States Marine Corps and have ventured through 8 deployments, 42 countries, and just over 6000 hours of flight time as a KC-130J Crewmaster. During a 2007 deployment I was fortunate enough to stumble upon the girl Angie and have not looked back—at least but to see who was chasing me. As such, I’ve been coaching CF for just over seven years. I’ve participated in training from Rippetoe, Simmons, Neilson, and, of course, CFHQ.

Aside from athletics, I plan to enter a PhD program in Educational Psychology in the coming year. My key interests are within both behavioral and cognitive learning theories and their interplay with teaching methods that employ various levels of social interactions.

I look forward to meeting each and every one of you. I find a lot of grace and satisfaction in increasing the athletic abilities of those willing to stress themselves and strive towards the consistent endeavor of progress that teeters on the edge of human ability.

Please, if you have any questions, feel free to pull me aside and ask.

Les DeBusk-Lane —– “DeBo”


  • Team Grit THIS weekend!! We have 9 teams competing in Team Grit at CrossFit Oyster Point in Hampton next weekend! M/M and F/F (all divisions) will compete on Saturday and the Coed teams compete on Sunday. Please come out to cheer them on!
    • Saturday: 
      • Kara Kasarda & Kathleen Beers: No Thigh Gap
      • Tony Galli & Sean Pritchard: Hard WOD, Hard Bod
      • Mark Thurston & Bobby Atkinson: Black Beans & Rice
      • Kim McKay & Cherie Mehler: Thunder and Lightening
      • Andrew Elmore & Andy Farrell: The Andrews Experience
      • John Bryan & Randy Baggesen: Class of 77
    • Sunday:
      • Christine Rodriguez & Travis Newberry: Go Hard or Go Home
      • Ali Burkholder & Thomas Neale: Sugar N Spice
      • Mike Zirkle & Amber Holmes: Big Jerk, Small Snatch
  • Olympic Lifting Class Update: Wednesday evening Oly class is full and underway. Saturday class will begin February 14th at 11:00am at the Cox location. Classes are 90 minutes and all programming is written for the individual and specific to your strengths/weaknesses.
  • Functional Transformation (FT): Support groups are Tuesdays 5:30 and Wednesdays 11:30 at the Patterson location. Those are for anyone in the CF community who is trying to make positive lifestyle changes. Intro to FT is Wednesdays at 11:00 and go over what FT is and how to achieve it.
  • Upcoming Seminars: WECF will be hosting TWO
    • February 21, 2015: Will Hall Olympic Weightlifting Seminar. 10:00-4:30. Click here for additional information and to register.
    • April 11: Mobility Recovery Performance: Building the Complete Athlete, with Elizabeth Wipff. 9:30-3:30. See the flyer for details.
  • Cow Share: People are getting hungry! Email Vanessa if you’re interested in purchasing beef with the group. The price is $187.50 for 25 pounds of grass-fed, grass-finished beef from Sunny Vale Farm in Amelia. Half of the 25-pound portion is ground beef (separated into 1-pound packages) and the other half is assorted steaks and roasts, individually packaged and frozen. Tony will deliver to the gym one evening during the week so please be sure you can be available or can send someone to pick up your portion. It is usually available in 3-4 weeks after we place the order.
  • Other Announcements? Email Vanessa if you have gym related announcements. Let us know what you’re up to and pictures are great too. We’d also like to hear about engagements, weddings and new babies!

Upcoming Competitions & Races

Welcome New Members!

28 new members joined West End CrossFit (Cox) last quarter:

Praveen kumar reddy Arasu  ●  Corey Benjamin  ●  Eric Berling  ●  Gail Campbell  ●  Amit Chaudhary  ●  Ginny Drummond  ●  Andrew Elsbury  ●  Leslie Harris  ●  Matt Holland  ●  Sarah Holland  ●  Alison Keller  ●  Blake  Kozlik  ●  Kimberly Lee  ●  Tabitha McMeniman  ●  Whitney Milici  ●  Mike Morey  ●  Ghuncha Mubashir  ●  Jason Murray  ●  Katie Neale  ●  Adina Nickerson  ● Cam Ogden  ●  Raghavender Rachuri  ●  Grady Rutherford  ●  Brooklyn Scott  ●  David Seibert  ●  Jason Snook  ●  Justin Stroud  ●  Dianne Willier

Member Spotlight – Meet Donna Suro!

We asked Donna to describe her background and training:

I have always loved fitness and have been involved in the fitness industry since college. In the last five years I became intrigued and then addicted to the science behind nutrition. There really is a lot of solid physical science that goes into creating an awesome lifestyle and I love helping people find what works for them.
I am a certified Integrative Health Coach, I have attended several advanced modules with the Institute of Functional Medicine in Nutrition, Detoxification and Gastrointestinal Imbalances. I am working on my Masters in Human Nutrition and Functional Medicine.

Functional Medicine is looking at the root cause of disease instead of symptom management and we believe a lot in prevention through healthy lifestyle.
There are several aspects to my business:
I have the clinic where I offer personalized health coaching.
I lead groups through the Functional Transformation challenges.
I am an Isagenix Associate so I can help people integrate nutritional cleansing into their personal program if they are interested in adding supplements, cleansing and protein.
One of the coolest things I offer is the InBody Analysis which is normally $50 but I offer for $25 to CrossFit members (recently was free for WECF member/guest functional transformation challenge participants). Check out the websites for Functional Transformation and my Functional Transformation Clinic.



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