November Featured Athlete - Teri Hornsby

Teri AOM.jpg

1. Where are you from?

I grew up in Wellsboro, Pennsylvania and I've lived in Ithaca for just over 10 years. Ithaca is home.

2. What do you do for a living?

I'm a massage therapist. I specialize in deep tissue, sports massage and injury recovery.

3. What brought you to CFP?

I have several clients that would always talk about CF and the WODs. I was intrigued, but also thought they were totally nuts. My long-time friend Kelly Skeval finally convinced me to join.

4. Do you have any animals?

Yes! I have 2 cats, Luna and Piper, and the two greatest dogs on the planet: Taylor Sue (Golden Retriever) and Peanut (Boston Terrier). My dogs are my babies.

5. Winter, Spring, Summer or Fall?

Summer. I don't like being cold.

6. Wine? Beer? Cider? Liquor or no?

Um, all of the above..Just no tequila!

7. What’s your athletic background look like?

I was athletic as a kid, but as I got older I wasn't a fan of participating in group sports. I'm obsessed with yoga, especially hot power yoga at Blackbird Studio and I love hiking with my dogs.

8. Who’s your favorite CrossFitter?

I think all the stong Moms at CF are such an inspiration. I admire women who can hold down the fort at home, raise amazing children and still find time for self care and their own well-being. I wouldn't mess with a bad ass Momma Bear!

9. What’s your favorite CF movement?

Wall ball shots - they're great for the booty.

10. What’s your least favorite CF movement?

Snatches. Ugh. I give myself an extra pat on the back when I show up on a day snatches are in the wod. And running.. I hate running.

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

Well part of what I like about CF is I don't have to think about what I'm going to do that day. I just show up and get a kick ass intense workout. I'll leave the programming to the pros.

12. What’s your biggest CF accomplishment?

Generally my goal is to show up and try not to die - so far, so good. I still have a lot of room for growth, but I've definitely noticed an increase in my strength and endurance since I started in April.

13. What are your future CF goals?

To continue focusing on proper movements to build strength so maybe someday I won't have to scale as much. And I'm determined to master dubs.. nothing frustrates me and makes me swear more than that effing jumprope.

14. What drives you to come into CF every week?

Well I've never looked at the wod and thought "oh boy this looks like fun". But seeing progress and feeling good in body makes me want to keep working at it. I need a class with structure to stay motivated to work out; I would never do any of this stuff on my own. Sometimes I surprise myself.. I didn't expect to like Crossfit as much as I do. And the CFP community is really supportive.

16. What’s your favorite meal?

Salmon. Or sweet potato fries with honey mustard. Or anything with avocado/guacamole.

17. What’s your favorite restaurant?

Probably Tamarind - I eat so much Thai take out. I'll also find any excuse to hit up Madeline' s dessert case!

18. Froyo or ice cream? What flavor?

Vanilla ice cream with peanut butter sauce. mmm.

19. What would you tell someone that’s hesitant to start CF?

I get that its intimidating, but everyone starts as a beginner. You don't have to be a super athlete to join, (I most certainly am not!) because all the movements can be scaled to your level of fitness. You'll never know if its for you if you don't give it a try. The community at CFP is incredible and the coaches are excellent.. they're here to help you figure it all out! Keep an open mind and the ability to laugh at yourself and you'll be just fine.

October Featured Athlete - Kat Martin

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1. Where are you from?

I am from this region of NY - I grew up in Odessa and Watkins Glen, attended Ithaca College, and have lived in the Ithaca area on and off ever since.

2. What brought you to CrossFit Pallas?

After hearing about the transformative powers and general badassness of CrossFit for years, my good friend Lauree Myler finally convinced me to attend a "bring a friend" class last year. I signed up right after that and I've never looked back!

3. What do you do for a living?

Right now I work at GreenStar and as a K-5 afterschool program counselor at Fall Creek Elementary. I also maintain a side-hustle caring for peoples’ animals and houses while they are out of town. For the past few winters, I have traveled to northern Minnesota to work as a sled dog handler at a women's dog sledding and nature retreat! I originally worked there to fulfill my senior year internship requirement as a Recreation Management major, and have returned most years since! Before coming back to Ithaca, I also worked for two AmeriCorps programs that had a profound effect on my life: The National Civilan Community Corps and the Western Colorado Conservation Corps. Currently, my dream job is a surfing and snowboarding instructor, or something else that keeps me active and outside engaging with people and/or animals.

4. Where do you see yourself in 5 years?

Next month I am moving to Bend, Oregon in the 14 ft camper that I have been working on for the past 2 years, and am stoked to see where this adventure takes me! In 5 years I see myself still "living tiny," learning how to surf and play the harmonica, adopting a dog, and continuing to learn, grow and challenge myself by getting comfortable with the uncomfortable.

5. What’s your favorite vegetable?

Snap peas.

6. What’s your biggest CF accomplishment?

Competing in the I-Town Throwdown with Lauree! I also did The Open last winter - both of these events were totally pushing my comfort zone, but I had a great time and grew from the experience.

7. What are your future CF goals?

I am striving to make every rep a conscious, quality movement. I would also love to finally master consistent double unders, toes to bar, and pull ups! More so, I would like to continue with CrossFit throughout every stage of life - it’s awesome to workout along side athletes of all ages and abilities. The badass CrossFit mommas inspire me the most!

8. What do you do for self care?

Put on a face mask, drink tea, laugh, stretch in the sun, listen to music and podcasts (Wild Ideas Worth Living is my newest jam), dance, and spend time outside.

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

A partner workout with many rounds of 200m sprints, plank holds, and over head squats.

10. Does everyone in your family have gorgeous hair like you?!

Haha thanks! I get it from my Momma.

11. If you could bring one piece of gym equipment with you on vacation, what would it be?

A kettle bell - they are fun and versatile!

12. What’s your favorite season and why?

I love winter! The gray days are brutal, but the bright, snowy, sunny days are so wonderful and energizing. Weirdly, I like when my face feels numb and I enjoy being a little chilly (but who knows what I’ll say this spring after surviving a winter living in the camper). Winter is also a great setting for feasting on hearty meals with lots of bread, cheese, heavy soups, and basically anything hobbits eat.

13. Beer, cider, liquor, wine or neither?

Beer! Or dry red wine.

14. Favorite restaurant in Ithaca?

Just A Taste, but I don't go out to eat very much because I work at a grocery store so I am always inspired and surrounded by new foods and I love to cook.

15. What’s your favorite meal?

Tacos have always been #1.

16. What motivates you to come to CrossFit?

Every day I go to CrossFit, I am building on what I have accomplished before. With each workout, I grow closer to reaching and achieving my personal fitness goals, whether it be gaining a new movement, completing more quality reps, or lifting heavier weight. The days I reach a new accomplishment, I celebrate quietly and then raise the bar and set new goals. CrossFit provides endless challenge and opportunities to grow. This has had a profound effect on my physical health, and also my self-esteem and confidence levels navigating everyday life.

17. What’s your favorite thing to do on a fall day?

Go for a hike and have a picnic.

18. What would you tell someone that’s hesitant to start CrossFit?

Go for it! You will be surrounded by a friendly, supportive, positive community that will inspire you to challenge yourself and put forth your best effort each and every day, both in the gym and out in life. Starting CrossFit was such a great decision and I plan to keep it up!

September Featured Athlete - Natalie French



1. Where are you from? Ithaca.
2. What do you do for a living? I'm a lawyer.
3. What drew you into CrossFit? I came to CFP because I wanted to be in better shape. The fittest people I knew all did CrossFit, and I was dying to see what it was like. I was hooked right away! Not only did it make me stronger and more confident, CFP has become a home away from home and is a true community of friends. 
4. What's your favorite movement? Handstand walks, box jumps and cleans.
5. What's your least favorite movement? Anything with the barbell overhead - woof.
6. If you could write a WOD, what would it look like? I'll leave that to Tim. I like the surprise. 
7. What are some CF goals you've accomplished? When I started at CFP, I had no clue what I was doing. I had never lifted weights before in my life! So, my goals were modest - learn and remember the movements, and get through workouts without dying. I've accomplished those, and so much more. I'm most proud about getting dubs - I never thought I'd be able to do them.
8. What are some goals you have on your list? I'm still fairly new to CrossFit, so I have so many goals on my list. But right now, I'm focusing on pull ups and rope climbs. For a bigger goal, I'd like to Rx the Open.
9. Beer, wine, cider, liquor or neither? Wine, for sure. In my next life, I'll skip law school and become a wine maker and Master Sommelier. 
10. Favorite season? Fall - the few weeks we get of it before it snows.
11. What do you do for self care? I stretch a lot and I do yoga regularly.
12. Favorite book or author? I don't have a favorite. I just finished reading When Breath Becomes Air by Paul Kalanithi - I loved it. 
13. Favorite meal? Locally, I'd say a Pinesburger from Glenwood Pines. Or my mom's chicken and biscuits. 
14. Favorite restaurant? My favorite restaurant in the world is a tiny place called Nikolas Taverna. It's on a beach in Mykonos, Greece. Take a trip and go eat there - it's worth it.
15. What do you like to do outside of work and CFP? I love to hike with my dog, Gus, cook elaborate dinners for my friends and family, and I'm really into photography.
16. Do you have any animals? My sweet golden retriever, Gus. He owns me. 
17. Do you have a favorite CrossFitter? My favorite CFP coach, Kim Hamilton. Does that count? She literally lifted me up and helped me do a pull up during my first workout.  
18. What would you tell someone hesitant about trying CF? Just show up! Register for the Foundations course and fight through the nervousness of your first few classes. It's OK to not know what you're doing. It's life changing! 

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?