CFLA Athlete Profile – Francesca Guagliano

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Hometown:  Hamilton, Ontario, Canada
Age: 38

Occupation: As a mom and wife, I wear many hats!
When did you first start CrossFitting?: July 2013
When did you first start training at CFLA?: July 2013
Favorite WOD: Anything with dead lifts
Least Favorite WOD: Anything with running

Tell us about you sports & fitness background: I don’t have much of a history with sports or fitness.  Sports and fitness as a child came in the form of free play outside.  Long games of tag, bike riding and street hockey (I was always in net).  I am the last of four children in my family, with two busy working parents growing up, extracurricular activities were not a priority. I dabbled with fitness for a short period after I had my kids with a personal trainer, the Santa Monica stairs and spinning but was never able to stick to anything. Exercising was not important to me and I was fine without it…so I thought.

 How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My husband Anthony first started CrossFit five years ago and immediately loved it, the intensity, the competition the grind, he loved everything. Every time he’d come home post workout and explain what he did (which sounded foreign to me) I’d tell him how crazy he was and how I would never do it. It truly sounded awful and painful. After relentless coaxing he finally convinced me to try a class in 2011. I hated it.  The nervous feeling before, the nausea during and the pain afterwards.  I did it a few more times and then quit. I promised Jonesy it had nothing to do with him or CFLA but everything to do with me, where I was mentally and physically.  Then came the women’s class, again with a ton of coaxing Anthony finally convinced me to give it another go.  He promised this time would be different and it was. I don’t remember my first WOD but I do remember feeling instantly empowered in the women’s class and finally in a place that was safe yet challenging. 

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have been doing CrossFit consistently for a year and half and I’m definitely stronger physically and mentally.  Tackling and accomplishing workouts I never thought possible, hitting PR’s in Olympic lifts and getting faster.  I give a lot of credit to my friends in class and Danette for their constant support, encouragement and desire to become true athletes. I’m excited to show up and see everyone, to battle through it, to sometimes cry and always laugh. This is more than a workout for me, it’s a bond between people, it’s a community.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I’m completely surprised that I am a competitor; I would always say that I was the least competitive person in the world but I’m finding that’s not true anymore.  CrossFit has given me the confidence to put myself out there and compete (mostly against myself) and push through boundaries that I would have stopped at in the past.

Please share with us any favorite CrossFit / CFLA moments: My favorite CrossFit moments have to be the Franklin Hill, we all hate it yet we always make it through…together.  The strength and determination we all show during this workout always inspires me and proves how strong we can be as individuals and as a group.  The Franklin Hill WOD is always listed as a competition day but for me it’s more of a mental toughness. On our jog/walk to the hill we always talk about strategy or an intention.  But once we start, it is just grit and the strength of our class that gets us through.  On our way back to the gym, I always find myself thinking how thankful I am to have this class and these ladies to help get me through these types of workouts.

Any advice for people just getting started? Just show up, find your place, and don’t be afraid to go slow.  Allow yourself to become a part of the community and you will be amazed at how much strength you will gain from it.

 What are your hobbies, interests and/or talents outside of CrossFit? I love to spend time with my family, I love to watch my kids play sports and compete. I like to golf when I can and I still enjoy the occasional game of tag and long bike ride and still find myself in net…but now against my kids.



Friday’s Workout

A) 3 Rounds for quality and meters on the 4:00
20 T&G Deadlifts (≤45%)
Row for meters
**2min cap each round**

B) HSPU skill practice

C) 4 Rounds for quality reps on the 3:00
30sec Bench press (BW / ⅔ BW)

And Coming Monday

10 Deadlits (275/185)
15 CTB Pull-ups
20 Box jumps (24/20)
25 Hand-release Push-ups




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