Athlete Profile – Dana Pancoast

The next athlete profile is for Big Dana.  Pretty much everyone knows who she is because she helps coach classes a lot.  I figured now is a good time for her profile as she gets ready to compete in the Northeast CrossFit Regionals over Memorial Day Weekend.  She was also one of the first members that started in the original foundations class.

Name: Dana, Big Dana, JD
Where are you from originally? Philly
How long have you been at CrossFit Mount Laurel? 1 year and a few months
What’s your favorite WOD?

I know it sounds crazy but I have to say Fran. I HATE her for those few minutes but when I am done, although I feel like crap, I’m always so excited to see how much I have improved
What’s your least favorite WOD? 100 burpees for time or as many burpees as possible in 7 minutes
What is your favorite and least favorite exercise?

Favorite: Muscle-ups and snatches; Least Favorite: Rowing and the obvious, Burpees
What was the hardest thing to give up during the 30 day paleo challenge?

Red Bull and Butterscotch Krimpets (breakfast of champions)
What was the easiest thing to give up?

Bread. It really doesn’t make anything taste any better.
What were you doing before CrossFit? How did you hear about CrossFit and or CrossFit Mount Laurel? Before starting Crossfit I have never lifted a weight in my life. I was a dancer and cheerleader my whole life and have a little bit of a gymnastics background. After graduating college, I got very into running and swore it was the best thing ever. (don’t ask me how I feel about running now). I had signed up for the Tough Mudder and my friends that I was doing this race with told me that Crossfit would be a great way to train for it. I signed up and was immediately hooked. I thought I was only going to do it for the three months before the race (then go back to running ALL of the time) but here I am today and can’t imagine doing anything else.
What were you thinking after you completed your first workout here? AHHHHHHHHHH!!!!!! I definitely was not in the shape I thought I was. Although I was immediately sore after the WOD, it felt good to get my butt kicked. It wasn’t until I tried to get out of bed the next morning that the “I hate you Tommy” thought crossed my mind. I will never forget that WOD though. AMRAP 7: 7 Thursters, 7 Burpees. And the hate of burpees begins.
Then vs. now. Describe any changes, results, or workout improvements (such as in the benchmarks) you have experienced.

Changes have been crazy. Like I mentioned before, I have never lifted a weight in my life and now I am going to regionals.

Do you have any special or favorite CrossFit Mount Laurel memories/moments? Oh soooooooo many. If you ever come to the 7:30pm class, you would totally understand.

What advice would you give to a newbie joining CrossFit Mount Laurel?

Don’t get discouraged that you are not able to do the amount of weight, reps, or whatever the current members are able to do. You will get there so don’t give up. when I tell the newer members that I didn’t have a pullup when I started they often find it hard to believe, but I like most of you started out using the green band. The sense of accomplishment that you feel when you reach the goal that you set is unreal and that is what keeps me and everyone else coming back for more.

Name one other person in the gym who inspires you during workouts and why.

I honestly don’t think I can pick out one person. I know it sounds so cliche but everyone has inspired and pushed me in some way. I love watching some one get their first pull-up or back squat some weight they never thought would be possible. I must say though that the moms at 9 are incredible. It’s awesome to see them achieve so much and how strong they have all gotten. Being the competitive person that I am, I have to give it to Erica for pushing me in the beginning (even though she had no clue who I was) to up my weights. I also have to give a shout out to the 7:30pmers because I literally look forward all day to getting into the gym because you guys. And then there’s Tommy. Just thank you for pushing me. Whenever I think I’ve reached my max you know and believe in me that I can do more. And there is no way I’d be at the level I’m at today without your coaching.

The workout of the day comes up as Dana, the workout named after you because you are so amazing. What is Dana? (rounds, exercises, and repetitions)
AMRAP 15
3 Muscle-ups
5 Squat Snatches
30 Double Unders