CFLA Athlete Profile – Monica “Monart” Sone

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Hometown:  Manila, Philippines
Age:  26 (but its almost my birthday YAY – September 14th!)
Occupation: Elementary teacher and a grad school student at CSUN taking up Educational Leadership and Policies (aka your kid’s future Principal :))
When did you first start CrossFitting?: July 19, 2013
When did you first start training at CFLA?:  July 19, 2013
Favorite WOD: Anything to do with running (still have a love/hate relationship with Franklin hill runs though), deadlift, cleans, backsquat, burpees (wait, did I just say that?)
Least Favorite WOD: Anything with double unders and snatches

Tell us about you sports & fitness background: I’ve been a dancer since 6th grade. Dancing is my first love. It has been a huge part of my life all throughout high school and in my college days – jazz, hip-hop, and cheerleading. When I moved to the US back in 2008, it took me 2 years to settle in (moved to this country by myself! Crazy move!). I gained a lot of weight, but slowly eased my way back on track. I started doing bikram yoga, then Open Sky Fitness – boot camp classes that Steven goes to at LACMA, and also tried Barry’s Boot Camp. Then finally, I wanted to do something totally different and throw around these huge weights!

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I remember early July 2013, I kept telling Steven how excited I am to check out three different CrossFit boxes. Of course, I dragged my husband to every single one of them coz he’s amazing and supportive like that. The first two boxes were eh. One of them let us jump right into the class. The WOD consisted of 400m and some thrusters. I had zero clue what a thruster was at that time and was nervous that I might actually injure myself. Then comes July 19th, Steven and I visited the third and last CrossFit box in our list. We met with Diz and we did the “baseline workout”. All basic movements, but the way Diz coached us through it made it fun and empowering. I signed up for a membership in a heartbeat! I like the hands-on coaching, the emphasis on “quality” and the fact that CFLA was the 9th box to open. Oh and of course, my first ever CF class happened to be Franklin Hill sprints! Just my luck!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I used to be super weight conscious – just fixated on a number on the scale. My husband can attest to that. Now I eat three well-balanced clean meals. I may weigh more but I’m so much stronger physically and mentally. I’ve noticed the importance of mobilizing, my love/ hate relationship with ice baths (especially after long runs) and Epsom salt baths – generally taking care of your body. I enjoy this whole healthy lifestyle that I get to do with my better half. He’s a big foodie- so yes, cheat meals are normal for us paired with a glass of wine or my fav Old Fashioned cocktail.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?I was never a runner. I remember doing my first ever 1.25 mile run with Steven back in January 2013. I was struggling, but that never stopped me. I ran 3 miles, then 6, 10, 12… A year later, January 19, 2014, I ran and finished the Carlsbad marathon. It was memorable not only because I never imagined myself running 26.2 miles, but also because my parents were both in town (flew in from Manila) to witness it! Seven weeks later, March 9, 2014, I ran and finished my second marathon. The LA Marathon was long and 82 degrees hot – definitely a mental toughness day.

I felt really great that I wanted to do more. For our anniversary, Steven and I decided to celebrate it by doing a Sprint triathlon. After months of struggling (swimming and falling off my road bike), we finally did our first Sprint Triathlon last June 8, 2014 – Redondo Beach Triathlon. We then did another on June 22, 2014 – Breathe of Life Tri alongside the amazing Coach Jamie Silber. By alongside I mean an hour behind him.

I definitely could not have done any of these without the strength and conditioning that I get from CrossFit. I look forward now to competing in more races! More marathons! And hopefully one day, I’ll be able to do an Olympic Tri and then a Half Ironman.

Please share with us any favorite CrossFit / CFLA moments: It would definitely be competing for the first time at Femme Royale. I competed with Renee (Team MonaReiffers!) and I had lots of fun doing it! I PR’d my DL at 205lbs which I never thought was even possible. I had fun during the CF Open along with my 14.Kickass Team. Thanks to Captain Cerussi and Maya for pushing me through those 27 TTB’s – I was hoping for 10 max. I love the energy and team cheering we bring to each special event. All in all, I love the camaraderie of the CFLA family! I am so glad that my husband and I are part of this community. We’re now looking forward to competing alongside the CFLA Tri Team!

Any advice for people just getting started? Consistency is the key! Listen to the coaches. Keep pushing yourself but always remember to leave your ego at the door.

What are your hobbies, interests and/or talents outside of CrossFit?I still enjoy taking dance classes once in awhile. I enjoy teaching and being around kids. I was a preschool and Kindergarten teacher for almost 5 years. I enjoy traveling, fashion, shopping, heels with red soles, and once in awhile doing something out of my comfort zone…. like moving to a whole different country by myself at the age of 20, sky diving, and doing outdoor activities like fly jet sports, SU paddle board, kayak, hiking etc.

PS: It is 111 days left until Christmas! I am definitely looking forward to going home (with Steven) to spend the holidays with my entire family!!



Friday’s Workout
Mental Toughness


21 Deadlifts (225/155)
400m Run
5 rounds of Cindy
15 Deadlifts
400m run
5 rounds of Cindy
9 Deadlifts
400m Run
5 rounds of Cindy

And Coming Monday
Recovery Week – Practice

2 Circuits of Barbell Complex* (<50% thruster, or <35% jerk)
200m Run
20 Arch rocks
20 Hollow rocks

*Barbell Complex:
1 Cluster
1 Jerk
1 Rear-rack thruster
**Hold entire bar through both circuits**

B) EMOM 15
1st min: 125-175m Row
2nd min: 2-5 Sandbag ground to shoulder
3rd min: 10 Diagonal plate chops (5 ea. side)




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