Home of CrossFit Williamsburg
Est.2010

CrossFit 101


This class is taught by:

Tom Toothaker

Level 1 Crossfit
Assistant Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: One week before leaving for USMC boot camp I had to take an initial physical fitness test that included pull-ups, sit-ups and a 3-mile run. I could only do 3 pull-ups. The recruiter looked at me and said, “That’s all?” I was determined to live up to the title of Marine and began working out on a regular basis. I quickly realized the amazing physical and mental benefits that come with exercise. This grew into a passion that I wanted to share with others. Being a Physical Therapist and a Crossfit coach allows me the opportunity to provide others with the skills necessary to improve their quality of life. To me, this is priceless.
 
Q: What is your training philosophy?
A: Consistency.
 
Q: What is the biggest misconception clients have about CrossFit?
A: The biggest misconception about Crossfit is that it is dangerous. Any exercise done incorrectly can cause harm. Crossfit exercises are scaled and modified to your ability and when performed correctly the benefits far out weigh any risk involved.
 
Q: What separates you from other professionals in your field?
A: I believe that your education never stops. I am committed to staying current on the latest research in the fields of physical therapy and strength and conditioning. I want my clients to feel confident that I am leading them in a direction that is supported by the latest research and methodology.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: The best time to start an exercise and nutrition plan is now.

“Those who do not find time for exercise, sooner or later will have to find time for illness.”- Edward Stanley

 

Q: What is your favorite exercise?

A: Pull-ups, muscle-ups, deadlifts, and overhead squats

 

Q: What is your least favorite exercise?

A: Shoulder press and thrusters

 

Q: What is your favorite song to listen to when you workout?

A: Anything with a beat

 

Q: What do you love most about working at the Marmon Muscle/CrossFit Williamsburg?

A: It is a place that understands how to balance fun and training in a professional, well-organized environment.

Michelle Massie

Level 1 CrossFit, CrossFit Kids Certified
Vice President-Operations /Associate Head Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: When I started training with David a few years ago, I enjoyed being in the gym. I loved the results that I achieved from his programming and the confidence I developed. One day I made the decision that I wanted to help other people achieve their goals.
 
Q: What is your training philosophy?
A: Take care of your body. People should think of fitness as a lifestyle, not a hobby.
 
Q: What is the biggest misconception clients have about CrossFit?
A: People think that they "can't" do it.
 
Q: What separates you from other professionals in your field?A: I've been on both sides of the fence. I was a client before I was a coach. I hope to motivate clients with my own success story. As a coach, I am motivated from seeing the progress that my clients make.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: Don't quit! Keep going.
 
Q: What is your favorite exercise?
A: Pull-ups
 
Q: What is your least favorite exercise?
A: Push Press
 
Q: What is your favorite song to listen to when you workout?
A: Thunderkiss '65 by Rob Zombie
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: The positive energy of great coaches and great clients!

Catherine Law

Level 1 Crossfit
Assistant Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: I’ve always had a desire to help people. At first I thought that restricted me to certain areas or certain workplaces. As my love for working out and living a healthy life continually grew, I realized that this is exactly what I want to do and may just be the exact thing I can do to make a difference in peoples’ lives.
 
Q: What is your training philosophy?
A: Get your mind right and you will be amazed at what you can accomplish.
 
Q: What is the biggest misconception clients have about CrossFit?
A: That it is too hard for them! All newcomers to CrossFit are very intimidated by the posted WOD until they realize that it is infinitely scalable. The greatest thing about CrossFit is that it meets you where you are.
 
Q: What separates you from other professionals in your field?A: Hmmm. I’m not stronger, faster or wiser than any other professional, but I do have an intense love for the sport of fitness. I hope that is what people can see. I love working at it and I know some nights my husband asks how my workout was that day just because he knows how important it is to me and not because he wants to hear me ramble on about it!
 
Q: What is one piece of free fitness advice that you would give anyone?
A: There are going to be days where the workout brings you to failure and what a beautiful thing it is! It’s in those moments that you need to know you are growing your strength and you don’t need to focus on what you didn’t do, but on what you did do!
 
Q: What is your favorite exercise?
A: Wall ball shots! Double unders are a close second…
 
Q: What is your least favorite exercise?
A: Handstand pushups without a doubt!
 
Q: What is your favorite song to listen to when you workout?
A: Depends on the WOD! If it’s a lot of heavy lifting I like anything rock, if it’s a metcon, I like fast paced songs!
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: Without a doubt it is the people at CrossFit Williamsburg that I love! To be around such good people that are such strong athletes is so uplifting to me! The level of fitness here is humbling and inspiring at the same time!

Tadd Bower

Tadd Bower
Level 1 CrossFit
Director of Coaching
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?

A: I don’t know if I could say I selected this career path as much as it has me. I first introduced CrossFit training into my regiment when I began training with Coach Marmon during my junior year of college while playing baseball at William and Mary. I was looking for something more intense that was going to put me a level up on my opponents and had always heard the soccer teams at the college talking about how hard their training was with Coach Marmon, so I had to give it a try. Since then I can honestly say I haven’t found a form a training that comes close to what CrossFit does for you both athletically and as a person. Luckily enough Coach Marmon offered me a job and the rest is history.

Q: What is your training philosophy?

A: : I’d say my philosophy is very close to the definition of CrossFit; that being constantly varied, high intensity, functional movements. This allows the training to constantly trick and confuse the body so it never truly gets comfortable the way it can with traditional training that many people use. However I do feel in some cases sports specific training can be programmed in as well for athletes that are looking to improve their performance in sports outside of CrossFit.

Q: What is the biggest misconception clients have about CrossFit?

A: : That it is too “intense” for them. Clients come in all the time saying, “I don’t know if I can do this” or “This is very intimidating”. And I completely understand the first time I did a WOD I am not going to lie I was terrified but in a good way. Anything new like CrossFit, with the aspect of high intensity is intimidating but we scale all workouts for all ranges of athletes. We aren’t going to throw a newcomer into the heat of a WOD with a fire breather who has been crossfitting for years. Our main concern is athlete’s safety and doing things right, once that is accomplished we’ll gradually increase them to the honorable status of “fire breather”.

Q: What separates you from other professionals in your field?

A: : I truly care about our athletes and the community we have created. I try my best to invest as much time as needed to help my athletes improve. I stay very organized and go out of my way to make sure athletes are doing things right (form, diet, scaling). I walk into work everyday as if at any minute I will get fired and I have to work my butt off to prevent that and make sure I don’t. I’m also constantly working to improve my knowledge at all times, whether that may be asking questions to Coach Marmon or searching for knowledge in textbooks and online.

Q: What is one piece of free fitness advice that you would give anyone?

A: : Eat right. That would probably be the biggest thing I’ve changed in my life and I’m still no where near where I need to be. However, in just a short six months I have seen unbelievable gains that I contribute mostly to making smart diet decisions. The food we intake is what fuels our body and if the food sucks our performance will suck.

Q: What is your favorite exercise?

A: Box Jumps

Q: What is your least favorite exercise?

A: Burpees, HSPU, running. The list could go on forever!

Q: What is your favorite song to listen to when you workout?

A: : I like pretty much anything. When I’m warming up, I like to listen to more relaxing music such as, Mumford and Sons or John Mayer. Once the WOD gets going though I’m into more intense music like J. Cole, G.O.O.D Music, Kanye West, and anything with a good beat.

Q: What do you love most about working at the MSPF/CrossFit Williamsburg?

A: The community that has been created at the BOX, starting with our great coaching staff all the way to the extension of our athletes. When I first began working at CrossFit Williamsburg I only knew a couple of athletes at the gym and everyone seemed to embrace me with open arms. That in itself has helped me grow not only as a better athlete but a much better and well-rounded person!

Britta Marmon

Level 1 Crossfit
Vice President -Administration/Associate Head Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: I started coaching while I was a student athlete at the University of Iowa and continued working in the coaching world after I graduated. I got into college coaching soon thereafter and have been coaching soccer in the college ranks ever since. I have always valued strength and conditioning and the integral role it plays in the lives of athletes of all types. I started Cross Fitting regularly about a year ago and realized the impact it was having on my life and wanted to share that with as many others as possible ever since. Just like coaching my college kids, CrossFit is not just about training and seeing physical results, it’s about life, and the way you want to live it. The reason why I love CrossFit is because it indirectly shapes you in all sorts of ways. It shapes your views of others, your views and beliefs in yourself, and your ability to overcome mental and physical challenges.
 
Q: What is your coaching philosophy?
A: Save the Drama for your Mama. Work Hard and results will follow. Excuses are the quickest way to being average.
 
Q: What is the biggest misconception clients have about CrossFit?
A: “it’s not for me, I’m not like those type of athletes. There is no way I could do that stuff” I’ve seen young people; old people, overweight people, frail people, people with disabilities, injuries, etc. do CrossFit. It’s for EVERYONE and ANYONE! It’s not just about how much you can do or how good you are to start, it’s about making positive change in your life and doing it alongside a wonderful group of people.
 
Q: What separates you from other professionals in your field?A: I’ve been a student athlete at the highest level and have seen and participated in all types of training. I have a coaching background and understand the rigors of training as a young athlete, and now a somewhat older athlete! Also, I work with 30 females on a daily basis which gives me a one up with any dramatic situation that may come up!
 
Q: What is one piece of free fitness advice that you would give anyone?
A: Understand "midline stabilization"! Work on core strength every day. Strong Core = Strong extremities!
 
Q: What is your favorite exercise?
A: Wall Ball…followed closely by Deadlift.
 
Q: What is your least favorite exercise?
A: Bench Press – pointless if you ask me.
 
Q: What is your favorite song to listen to when you work out?
A: Anything by "Rage Against the Machine".
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: Watching our athletes transform from Day 1. To watch an athlete rejoice after getting their first kipping pull-up or do their first WOD Rx, or do their first muscle up, is better than anything else. To hear someone say, “I am so proud of myself” or “I feel like I can do anything” makes working at CFW a blessing. I love to see athletes overcome and dominate their fears or past failures.

Ellen Womeldorf

Level 1 CrossFit, CrossFit Endurance
Assistant Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: I started coaching High School Cross Country in 2006 and I was quickly hooked on coaching. I decided to pursue personal training and also gravitated toward teaching “bootcamp” classes that incorporated CF elements. I began following the CF website and then I met Mr. David Marmon. CrossFit transformed my running and I became more fit than I have ever been!
 
Q: What is your training philosophy?
A: Less is more when it is done with intensity and focus. I used to do long slow distance (25 miles or so) when training for marathons. After starting CF, that LSD run changed into 3 X 5k (WISC loop) as fast as possible. Much harder, much better workout! I did a 90 mile race and I was only running 20 miles a week and doing CF 4 days. My longest run was 15 miles. I got 2nd place! Focus on getting stronger and not just training longer.
 
Q: What is the biggest misconception clients have about CrossFit?
A: That to do CF you have to be very fit, have tattoos and big muscles. CrossFit is for anyone who wants to improve their fitness. The coaches and athletes at CFW are a supportive and motivational community regardless of your abilities as long as you are willing to work hard.
 
Q: What separates you from other professionals in your field?A: I enjoy running ultra marathons and have seen the good, the bad and the ugly of endurance racing and training. I have been running since 1984 and have overhauled my running form and training completely (for the better) since incorporating CF. I am Certified in CrossFit Endurance and I highly recommend it for endurance athletes.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: You are capable of much more than you think. Don’t let your mind get in the way, believe you can do it, believe you are ready, don’t doubt your training and great things will happen.
 
Q: What is your favorite exercise?
A: Running of course, but I also love overhead squats
 
Q: What is your least favorite exercise?
A: Handstand Push ups and Bench press
 
Q: What is your favorite song to listen to when you workout?
A: ANYTHING but country, please!!
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: The inspirational athletes and knowledgeable, top notch coaching staff.
CrossFit 101 is an Orientation Program for Beginner Athletes

Our CrossFit 101 course completely prepares beginners for our CrossFit group classes. The course is designed to set you up for success, teaching new CrossFitters the basic movements, skills, and nutritional knowledge they will need for our group classes, while giving our staff the opportunity to gradually introduce you to the program.
 
Our 101 is a 10 session course that must be completed before you can participate in a general population WOD class.  The 10 sessions must be scheduled and completed in a six week time span.  Sessions are one hour in length and located at CrossFit Williamsburg. ALL SESSIONS MUST BE RESERVED 24 HOURS BEFORE THE START OF THE CLASS.  
 
Participation is MANDATORY for anyone that has not participated in 101 or an On-Ramp course at a CrossFit affiliate.


The $250 program fee includes:

  • 10 private/semi-private sessions with a CrossFit Williamsburg coach
  • Bodyweight/Body Composition Analysis
  • Paleo/Zone Nutrition Packet


*No Refunds.

*CrossFit 101 expires 1 year from date of purchase. 

For more information please contact Britta Marmon, brittamarmon@gmail.com.