August Featured Athlete - Shaun Bluenthal

1. What brought you into CFP?

I relocated  to Ithaca to get my undergraduate degree. The first thing I did when I got into town was locate a crossfit gym. 
2. What do you like to do in your spare time?

My interest is in regenerative production-landscape design, and holistic land management. I research principles and practices relating to those in my spare time. I'm a nerd.
3. What's your athletic background?

Swimming and surfing. 
4. Where are you from?

North Carolina
5. What do you do for a living?

 I'm a professional student. I believe that's how they categorize full-time adult undergraduate students...
6. What are some CF goals you've achieved?

Where do I even begin. I couldn't OHS more than 95lbs, I couldn't coordinate a kip let alone do any kind of muscle up, I couldn't double under, I could only hold a static inverted position, and the list goes on. I'm very pleased with my progression.
7. Anything on your list of goals you are looking forward to checking off?

I don't have a list of goals, at least movement or weight specific, with CrossFit. I attend classes because I don't want to be limited in this life physically. That's the beauty of CrossFit for me, my attendance is inversely proportional to my physical limitation.
8. If you could write a workout, what would it be?

Great question. I'd call it:  Boyle's Murph (Boyle's law is an experimental gas law that describes how the pressure of a gas relates to its volume. It is commonly used to explain the effects of lung volume under pressure/water)

Boyle's Murph:

100 meter underwater "rock run"

100 Pull Ups*

200 Push Ups*

300 Air Squats*

100 meter underwater  "rock run"

*wearing weighted plate carrier

Rock runs will be completed in a pool. Athlete runs on the bottom of the pool carrying a 32kg KB or equivalent weight. The purpose of the weight is to create negative buoyancy such that the athlete can firmly run (or walk) along the bottom. The athlete can surface at any time to breathe but the weight is to remain on the bottom. The run is complete when the "rock" has traveled 100 meters.
9. Favorite season and why?

Summer. Warm nights. 
10. What kind of music do you listen to?

11. Favorite food or meal?

Crab boil.
12. Beer/liquor/wine/other or none?

 Beer and Cider. Arguably the two most clever things humans have created from sunlight.
13. If you could bring one piece of exercise equipment and one book to a deserted island, what would it be?

Plate Carrier. Sketchbook.
14. What do you do for self care?

Floss band certain muscles.
15. How long have you had your dreads for?

7 years, but I haven't cut my hair for 9. Ill be a bald man one day and having  a relationship with my hair wont be an option forever. So for now on im hanging on to every strand of that relationship the healthiest way I know how, in knots.
16. Do you have any siblings?

I'm the oldest of 5. 
17. Where do you see yourself in 5 years?

On a piece of land that I maintain. There's hammocks and rocking chairs and gratitude and the food is real f&%^ing good.
18. What would you say to someone who is hesitant about trying CF?

There's nothing more important than your health, half of which is physical. Act accordingly.

July Featured Athlete - Lynette Brainard


1. Where are you from?

I am from Trumansburg NY

2. What do you do for a living?

We own Rogans Corner up near Ithaca College so I help my husband out at the store. I do the deli prep work part time so that I can still be home with my 9 and 11 year old boys. We also own a couple rental properties.

3. Do you have any pets?

Yes we adopted 2 dogs that were rescued from Kentucky. Brother and sister named Cody and Gabby. They are 1.5 years old now. We also have 2 cats named Coco and Zeus.

4. Do your children have any interest in CF yet?

Yes my children do have an interest in CrossFit. They loved the kids CF class when it was offered.

5. What brought you to CFP?

I had heard good things about CrossFit from a friend but was hesitant to join. Then my brother in law wanted to join a gym and I suggested CrossFit. I knew there were 2 gyms in town but he liked CFP better and since I wasn't going to join alone, I joined him. I had been searching a while for a gym that would work for me.

6. What keeps you at CFP?

A few things keep me at CFP. The programming. The community, I have met some pretty cool friends at Cross Fit Pallas. I love that I can just show up for an hour and get an awesome workout. I love theintensity of the workouts and I love that I see the change within myself, physically and mentally. I also enjoy seeing the change within others at the gym. I have a pretty competitive personality so I like that there are others that push me whether they realize it or not.

7. What's your favorite movement?

I think I would have to say the power clean

8. What's your least favorite movement?

Overhead squats

9. If you could write 1 WOD, what would it be?

I don’t want to write a WOD. That's why I love this gym because I don’t have to plan my own workouts. I will just leave it to the "AWESOME GAMES BOUND TIM"

10. What are some goals you've accomplished at CF?

One of my goals was to be in better shape and get toned. I think I have accomplished both of those. Techniques goals I have accomplished would be kipping pull-ups, kipping hand stand push-ups, double unders and toe to bars. During our progression programming my goal is always to surpass my original weight lifted. I have accomplished that each time.

11. What are future goals you have at CF?

My main goal will always be to get a muscle up!! I would also like to be able to do chest to bar and toe to bar consistently and do all the workouts RX. I would love to attend more competitions.

12. What's your favorite season?

Fall is my favorite season because of the color changes and temperature change. I love the smell of fall.

13. What do you like to do outside of CF?

Hang out with family and friends. Ride bikes and hike, go camping and have bon fires.

14. What do you do for self care?

I try to make healthy food choices. Recently joined ETP and quickly learned I was not eating enough. Other than that I go to CFP for my self care.

15. What's your favorite meal?


16. What's your favorite restaurant?

Don't really have a favorite, I like them all. I think with 2 growing boys I will have to say the all you can eat type...

17. If you could only bring one piece of exercise equipment to a deserted island, what would it be?

A kettle bell. Could probably get a total body workout with a kettle bell.

18. What would you tell someone that's on the fence about trying CF?

"Just Do It! You won't regret it, everyone is nervous or scared in the beginning, you’re not alone and everything is scalable!!"

June Featured Athlete - Karine Gendron


Where are you from?

Northern Quebec, above the tree line

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What brought you to Ithaca?

Cornell's solid reputation in my field of work - sounded fun for a temporary assignment

What brought you to CFP?

My lucky star. I had just moved to Ithaca, had never heard of CrossFit and needed to lift weights (more in #6).

What do you do for a living?

I teach veterinary radiology

Do you have a favorite animal?

I love them all, but cats impress me most

Do you have any pets?

A miracle of felid miniaturization named Cesare

What's your greatest accomplishment at CFP?

Consistency. Slow progress has kept CF fun for me, and for not having any natural abilities at this I am grateful. I will tell any captive audience how hip pain plagued my adult life. The mantra I would hear at run club was "Athletes have tight hips", and believed I just needed to stretch more. Only in my early 40's was I diagnosed with a hip malformation (femoral head impingement syndrome) that had led to premature degenerative changes. In 2015, cortisone joint injections stopped doing anything for me, and I would be in pain day and night. The orthopedist surgeon's only answer was hip replacement surgery. I consulted with a physiotherapist who suggested I strengthen my glutes, that increased tone might keep the femoral heads in more tightly. I started lifting weights on my own, but that was isolating, and really, most days I need upbeat comrades and a coach's gentle scream. Come CrossFit - the ultimate game changer for me. Not only are my hips not painful anymore (unless hyperflexed), but the flat feet I'd had my entire life have corrected themselves (I had no idea that was reversible), and my back feels soooo strong. While I am now realistically contemplating a future without hip surgery, I cannot help but wonder why the whole planet is not crossfitting.

That's incredible progress and we all wonder that too!

What's your favorite workout or movement at CrossFit?

Deadlifts! I remember how excited I once had been at lifting my body weight. Ha, how green I was then.

What's your least favorite CF workout or movement?

Anything that involves squatting deep while holding heavy weights above head.

Do you have a favorite restaurant in Ithaca? What do you get from there?

Once in a while, the call of Mahogany Grill's Mahogany Burger makes itself too loud to ignore.

What do you do outside of work and CF?

I love to cook, and these days, I need a dose of late-night comedy to keep me sane.

Do you have a favorite comedian?

Stephen Colbert

What's your athletic background?

Long distance anything - you name it, but mostly swimming, running, road cycling. In hindsight, these all resulted in me coming back home completely wiped out, and needing a nap before resuming intellectual work of any sort. CrossFit on the other hand energizes, and allows me to attack a textbook at 9pm after my usual evening session.

Beer, wine, liquor or neither?

Red, dry with strong tannins, or ice cold and bitter as heck.

If you eat burgers, what do you put on it?

Cheese and caramelized onions.

What's your favorite season?

Fall - soup season!

Do you have a favorite soup?

True to my Quebecer roots, I would have to answer pea soup.

Do you have a favorite author or book?

A book I have read twice and will read again: Great Heart: The History of a Labrador Adventure by James W. Davidson. It is the account of the ill-fated canoe expedition of an American journalist in the early 1900', and of his no-BS wife' determination to succeed where he failed. Being very familiar with the environment helps appreciate these fascinating journeys, but the book is so very nicely written it matters not whether one has ever set foot in the taiga. It explores themes such as the limits of endurance and loyalty. On National Geographic's list of 100 Best Adventure Books of All Time for a good reason.

If you could vacation anywhere in the world, were would you go?


If you were on a deserted island, what one piece of CF equipment would you bring? What food would you bring?

A 24kg kettlebell. For swings, protection and crushing coconuts. I would make sure to bring peanut butter.

What would you tell someone that's on the fence about trying CF?

Want your life back?

May Featured Athlete - Allen Gallow

Where are you from?

Groton, NY (Born and Raised)

What do you do for a living?

I am a mechanical engineer working at BorgWarner as a systems application engineer in the engine timing systems group.

Moe's or Chiptole?

Moe's. No question. Is it the queso?! The queso helps!

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What brings you to CrossFit Pallas?

The initial thing that brought me to CrossFit Pallas was the fact that I was overweight, out of shape and not happy about it! Seeing the unique combination of Olympic lifting and gymnastics was the element of the sport that made me want to choose CrossFit Pallas as the fitness style in which I would be curing my initial ailment.

What do you like to do outside of CrossFit?

The better question may be what don't I like to do outside of Crossfit? I fit the saying "Jack of all trades, master of none". Some of my more favorable things to do outside of Crossfit are to go stand up paddle boarding with my Fiance, go hiking/camping, travel, visit breweries with family, and well, drink beer!

Do you have a favorite brewery?

Locally I enjoy Hopshire, with a short travel I like to go to Prison City Brewery in Auburn, and then in Maine Bissell Brothers and Foundation Brewing Company are both great!

What's your favorite beer?

Either Maine Island Trail Ale from Rising Tide or Epiphany from Foundation.

What are your CF goals?

I try to have one Olympic lifting goal and one gymnastics/body weight movement goal at a time. The latest on this list is to improve my Squat Snatch form and to build strength/technique to get more than 1 Strict HSPU's in a row!

What are some CF goals you crossed off the list?

The three most recent goals that have been crossed off the lift have been a 400+ lb DL, and both ring and bar muscle ups.

What's your favorite meal?

Difficult question. Meatloaf with mashed potatoes and asparagus (and a nice IPA of course) is always good!

Made by you? Me and my girlfriend often cook this one together.

Do you like to cook?

Not as much as I like to eat!

Do you have a favorite CrossFit Athlete?

On the girls side: Camille Leblanc-Bazinet. On the guys side: Tim Paulson! No contest!

If you could write one wod, what would it look like?

FT: 800m run followed by 21, 15, 9 of Power Snatches, DUBS, and pull ups

What's the weight on that? Something not too heavy. Maybe 95lb?!?!

Any movements you hate?

Burpees and any variation thereof...

I heard we're doing 12.1 next week...just kidding ;)

Also, how come the day after I wrote these responses burpees were programmed into the workout? Is this just some scheme to find out what people hate??? LOL Just kidding.

Featured Athletes - Julia & Wendy!

What's your athletic background?

I was a runner in high school; both a sprinter and long distance! I was on every cross-country and track & field team throughout middle and high school. Our teams were very successful and I’ve had wonderful opportunities to compete in multiple state championship meets in both sports. I love running and I loved the competition. All the support I found through my coaches and teammates in high school is so similar to what I have now at the gym. ~ Julia Tantillo

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Name: Wendy Tarlow

Job Title: Associate University Counsel, Cornell University

Where you grew up: West Hartford CT

Favorite band: Avett Bros

Hobbies: Crossfit, biking, hiking, acquiring pets

Fav food: Do Margaritas count as food?

What made you start CrossFit?

I started Crossfit back in 2009 when Clea Weiss opened the first Crossfit in Ithaca. I was looking for a new challenge, and I was hooked instantly. I was an original member of CFP. I’ve taken breaks over the years, but so glad to be back!

What's your athletic background?

I was a competitive freestyle skier. Over the years, I’ve taught a variety of fitness classes, also well as teaching downhill and telemark skiing, and windsurfing.

Everyone at CFP has really grown to love your relationship with Julia and we've been inspired by your togetherness during The Open. Have you guys always been like that or has CF brought you even closer together?

I am absolutely delighted (and a little surprised) that Julia chooses to workout with me every day! For me, there is no greater motivation than to try to earn her respect in the gym. For the many years of Julia’s running career, her dad and I were the cheering parents on the sideline. Training together takes our bond to a different level. I love to watch her improve and I love that she takes delight in my improvements. We are both fiercely competitive, so it’s fun to compete against her once in a while. I can beat her in a couple of WODs, but not for much longer.

Do you have any pets?

Don’t get me started. We have always indulged ourselves and our kids with animals: dogs, cats, chickens, and sheep. Julia is the resident “cat-whisperer” for her uncanny ability to tame the ferals that we bring home.

Favorite season & why?

Fall. No question. Hikes in the woods, cool temps, the season of our wedding.

What's your favorite book?

Traveling Mercies, by Anne LaMott

Do you have any siblings?

2 older sisters, 1 older bro.

What do your friends think about your doing CF?

A lot of my friends do CF. For those who don’t, including my dear husband, they all know that I’m a much nicer person when I start my day at CFP.

Where do you see yourself in 5 years?

Doing muscle-ups in reality, not just in my dreams.

What are your CF goals?

I love to see how strong I can get, but my real passion is teaching. I would love to expand my fitness career by teaching CF. I think CF has tremendous potential for changing young and older women’s self-confidence and body image. I would love to be a part of that.

What CF goals have you already reached?

After two hip surgeries, I’ve had to retrain on most of the basic CF movements. For me, it’s been a huge accomplishment just to get back into the gym on a consistent basis and not to beat myself up for not being able to do what I once could. I haven’t been able to do box jumps for years. I did them in the Open. I also didn’t have TTB, but I got those in the Open too. These movements are clearly not a big deal for many other athletes at CFP. They are for me. I know it’s crazy, but each little accomplishment make me grin for days. Right now, I have only one goal: as Tim says, to “trust the process.” Show up, work hard, repeat again tomorrow. I love training with the 6 a.m. class and with the 7 a.m. crew of Brent, Andrew, Julie, and Julia.

What's your favorite movements?

Lifting heavy things.

Least favorite?

Running and the pull-ups that I don’t have.

If you could write a wod/strength piece, what would it look like?

I like to train my weaknesses, so probably something with running. And weighted walking lunges.

If you were stranded on a deserted island and could bring 1 piece of CF equipment with you, what would it be?

35lb kettlebell, without question.

If you could eat 1 meal with no ramifications of the macros in it, what would it be?

Nachos and margaritas.

What would you tell someone that's on the fence about joining CF?

Come talk to me. CF is not about the exercise. It’s about being part of a community of people who will motivate you, celebrate your successes, and help you reach your fitness goals.

Anything you'd like to add?

As Julia’s mom, I want to add a special thank you to all of the amazing women at CFP, including, but not limited to, Janessa, Jami, Kylie, Caitlin, Lyndsey, Julie, Rachel, and the whole 6 am crew. You are incredible role models for her, and thank you for that.

Name: Julia Tantillo

Job Title: Student @ Cornell University

Where you grew up: Trumansburg, NY

Favorite band: Hard question…I listen to anything and everything. Always love finding new music for my spin classes.

Hobbies: Crossfit, hiking, biking, knitting, eating

Fav food: Another hard question…either salmon or sweet potato fries

What made you start CrossFit?

I had always considered starting Crossfit when my mom got involved years ago. Once starting college, I got very involved with fitness, attending group fitness classes on campus and then becoming an instructor. It’s a great experience being able to be a positive influence for my peers. I think I was really starting to miss competing and working to get better at something. Back in the fall, I remember the day I started thinking about starting CF for real. I texted my mom and said “Would you come back to Crossfit if I did it?” she said yes and next thing I knew I was signed up for Foundations and now here we are.

Everyone at CFP has really grown to love your relationship with your mom and we've been inspired by your togetherness during The Open. Have you guys always been like that or has CF brought you even closer together?

I would say we’ve become closer through CF. Although she always cheered me on at races and was involved with my athletic life growing up, it’s a whole different experience to actually be working out together and having similar goals. It adds a whole new level to a typical mother/daughter relationship.

Do you have any pets?

Sure do! Some will say we’re running quite low right now in regards to numbers, but we still love our collection of cats, dogs, chickens, and sheep.

Favorite season & why?

Autumn – I love to watch the leaves changing color and having lots of apples to eat!

What's your favorite book?

To Kill A Mockingbird by Harper Lee

Do you have any siblings?

I have a younger sister, Sophia.

What do your friends think about your doing CF?

They think I’m crazy for waking up and going to bed so early (not the typical college schedule) but also say it’s super cool and impressive :)

Where do you see yourself in 5 years?

I’ll be out of school by then, no clue where I’ll be or what I’ll be doing but doing something that I enjoy and makes me happy. It’s all about enjoying the process right?

What are your CF goals?

Well, one goal was to simply compete in my first Open, so check! My other goals include to stay healthy, injury-free, and to continue to build strength and mental endurance. Oh and DUBs. I want DUBs.

What CF goals have you already reached?

I finished the Open, and I’m pleased with how it went! Other milestones include figuring out TTB, kipping pull-ups, and HSPU.

What's your favorite movements?

Burpees! Cleans! Wall-balls!

Least favorite?

Overhead squats, wall-walks, and snatches

If you could write a wod/strength piece, what would it look like?

Something with squat cleans, running, and burpees.

400m run



Squat cleans



400m run

If you were stranded on a deserted island and could bring 1 piece of CF equipment with you, what would it be?


If you could eat 1 meal with no ramifications of the macros in it, what would it be?

A huge bacon cheeseburger, side of tator tots, and finish it off with a coffee milkshake.

What would you tell someone that's on the fence about joining CF?

Do it. You don’t have anything to lose and you’ll have the support of the entire community as you’re navigating it all in the beginning. Just take a chance. You’ll be challenged and will grow in ways you never thought possible. And yes, anyone really can be an athlete and a superstar.

Anything you'd like to add?

There’s nothing but gratitude in my heart for all of the coaches and community members of CFP. The Open was a really special experience, seeing everyone come out to support each other every week. Even more special though, is waking up on a daily basis knowing that I’ll go down to the gym, put myself through a crazy hard workout, and no matter how I’m feeling or what my school workload is like, I’ll always have the smiling faces of the 6am crew to start my day off right. Thank you all for that! Keep kicking ass!

Rachel Fives - March - AOM

AOM - March - Rachel Fives.jpg

What brought you to CF?

I was looking for Personal Training sessions and met Darrin while he was at Black Irish.  Shortly after that, he became full time at CFP.  When I was doing my sessions with Darrin, I saw these crazy people doing CrossFit.  I didn’t think that I could do it, and being around all those new people seemed scary, but Darrin told me I should give it a try.  I ended up buying a 10 pass punch card and it was pretty clear I was staying (at CFP) after the 3rd class.


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What do you do for a living?

I am a Construction Project Manager at CU in Central Facilities, currently doing a rotational assignment as the Project Intake Manager.

You are also going to school, what are you studying?

I am pursuing a Master’s of Science in Human Environment Relations at the College of Human Ecology at Cornell. With a concentration in Facilities Planning & Management.

What’s your athletic background like before CF?

I was a competitive swimmer from age 4 until I was 16 and swam recreationally before I started CF. I played soccer when I was kid and coached Youth Soccer in Tioga County for 4 years before CF. I also water and downhill ski. When I stopped swimming in HS, I started running to stay in shape. I moved to Chicago in 1998, and I met a bunch of people who ran. I ended up signing up for a Speed Class (running) and met a good friend that was signed up for the Chicago Marathon, and I was too. I ran it in 1999 under 4 hours! (Ask Artie his marathon times… ) I’ve also run 10Ks, 15Ks, half marathons, etc.

What’s your favorite CF movement?

I like to do almost everything- it would be easier to say what i don’t like.

Ok, what’s your least favorite movement?

Burpees. Actually, Darrin made me do dumbbell burpee box step ups. Those sucked.

What makes you get out of bed to make it to the 6am class so consistently?

All my peeps at the gym. There is an energy at the 6am class that’s indescribable - it’s an amazing group of people and coaching staff. AND, knowing if I get my workout done in the early morning, it’s done and I don’t have to worry about it the rest of the day.

If you could write a WOD, what would it look like?

Cash in:

100 DUBS Chipper:

50 GHDs 1 rope climb 40 Power cleans 65# 1 rope climb 30 OHS 65# 1 rope climb 20 pullups 1 rope climb Cash Out:

100 dubs

What do you do for self-care?

I ROMWOD 3 days/week I see Dr. Sarah 1/week I drink BCAAs I eat really healthy What do you like to do outside of CF and work?

I hang out with my husband, go to dinner with my friends, I garden in the summer, and walk my dogs.

What’s a goal(s) you have for the 2017 Open?

I would like to RX everything, if possible. I also want to not stress out about it and minimize the stress that can surround The Open at the gym. Also, Artie and I are taking pictures this year and I really want to capture the excitement, the first time experiences, PRs, and great coaching moments.

What’s a long term CF goal you have?

When I turn 55, I’m going to still be really strong, and I’m going to compete in the Masters Division in the Open and rock it. Also, I eventually want to be able to do everything; pistols, increase squat depth, muscle ups.

What’s a CF goal you’ve crossed off the list?

When I started working out at CF, I was more concerned with body composition and getting lean. I wanted to look like athletes I’d seen in sports I liked. I wanted to look like Eva Wahlstrom, a boxer. Now, I don’t want to look like someone else, and I’m trying to put less emphasis on body composition and more on strength. I want to be really strong and look like myself.

If you were stranded on a deserted island and you could only bring one thing, what would it be?


What would you tell someone that’s hesitant to try CF?

The coaches at CFP will help you be successful and not to feel intimidated because everyone starts at the beginning. The coaches and community at CF have changed my life and I am so thankful to have found Pallas. People here work really, really hard and are incredibly inspiring and encouraging.

What’s your favorite book?

I have 2: The Book Thief by Markus Zusak and A Prayer for Owen Meany by John Irving.

What’s your favorite meal to splurge your macros on?

Pasta…I had a dish at Harry Tony’s in Cortland that I would have all the time if I could. It was Chicken Riggies - chicken breast, hot peppers, tomato filets & onion in creamy wine sauce over rigatoni.

Anything else you’d like to add?

Darrin has been a huge influence on me as a coach, as a person and is a massive reason why I’m successful at CF. He really pushed to try as hard as I can, to be a good example, to focus, to work on my technique so I stay uninjured, to have faith in myself and to trust the coaches there. If it wasn’t for Darrin, there are so many things I wouldn’t have given a chance. Because I trusted Darrin so much, it made me trust the other coaches at the gym and the process more. I wouldn’t have given CF a thought if it wasn’t for Darrin.

In addition, Kylie has been unbelievably helpful to me with nutrition goals. She has been a grounding force for my consistency with the Eat to Perform macro goals she set up for me. Her help and encouragement and co-conspiracy had been fantastic.