About This Project

Add another one to the list of the CrossFit Federal Hill Success Stories!

Keith L.

Tell us a little bit about yourself…

I’m 28 years old and grew up out in Eldersburg, MD heading down to South Carolina for college (Go Cocks!). I cam back home after college and ended up moving to Federal Hill just to do something different. I’ve lived here for almost five years now and don’t plan on leaving any time soon. I currently live with my fiancee, SONY DSCJess, who is also a CFH member and is actually the person who talked me into trying out CrossFit in the first place (thanks for the suggestion, Jess!). When I’m not at the gym I enjoy playing in social leagues for kickball, basketball, and soccer.
What has changed since starting CrossFit?

Since starting CrossFit about 14 months ago, plenty of things have changed for me. I have attempted to fully immerse myself into the world of CrossFit and I love it. I have probably watched every CrossFit related video on YouTube and have an alarm set on my phone for 8:00 PM every night to remind to check out what the WOD is for the next day. And not only am I in better shape now than I have been since I was in high school, but I’ve also become much more knowledgeable in areas related to fitness, such as eating healthy and staying mobile.

What do you enjoy about CrossFit Federal Hill?

I have not had the opportunity to work out at another gym, but from talking to other people and after reading enough on the internet, I know that we are pretty fortunate at CFH. The coaches are always attentive and on point, the programming actually has a focus to get results, and there is always a great atmosphere at the gym which makes it much easier to get motivated to come in and train every day.

How has CrossFit effected your life outside the gym?

Stretching is honestly something that I never really paid attention to when I played sports in high school, and that started to come back to haunt me a little bit once I got into my mid-20′s and would be sore just from playing a kickball game. Since starting CrossFit, I have grown to appreciate the importance of stretching and remaining mobile since it not only helps you in the gym but outside of it as well. I’ve bought a foam roller to use at home and keep a tennis ball under my desk at work that I roll my feet out on to help improve my ankle mobility. Now I also feel much more mobile and agile whenever I do other activities, like playing soccer and basketball.

Favorite movement?

Back Squats, Front Squats, and any Shoulder-to-Overhead movement.

Least favorite movement?

Overhead Squats and Snatches, but I think I’m contractually obligated to also say Burpees.

Any advice for people who are just getting started at CFH?

Don’t be afraid to ask questions to other people at the gym. If you see someone doing a stretch that you think might help you out or know that there is someone who is a pull-up ninja and you want advice from, just go talk to them. I’ve received numerous tips and suggestions just from hanging out around the gym before and after class and talking to other people. And of course, just keep showing up and working hard even if you feel like you should be making more progress. I know it took me a while to get to a place where I felt like I was making serious gains, but it is definitely worth it once you reach that point.

Success Stories