July Featured Athlete - Liz Weissbrot

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1. Where are you from? Originally from Washington, D.C. but made my way to Ithaca 30+ years ago, so it's definitely home.

2. What do you do for a living? I am a proud staff member of Planned Parenthood of the Southern Finger Lakes. I have been working with them for almost 25 years, starting as a support staff member in the clinic, going through nursing school to get my RN, and now am in administration overseeing our 5 clinics in 4 counties of the Finger Lakes region.

3. What brought you into Pallas? Going from being on my feet and on the move all day to a desk job, over the years I really lost touch with my body. I was looking to get back into a fitness regimen, but wanted something that would really stick. My sister-in-law had been into CrossFit in the Philly area and would come to Pallas whenever she visited us in Ithaca. She was such a strong supporter of me trying it out and had great things to say about Pallas, so I took the leap. I credit her with the mantra that got me here - "Nothing changes if nothing changes."

4. What keeps you at Pallas? So many things! From my very first Foundations class with the fabulous Janessa, I have been so impressed with the extraordinarily high level of coaching, support and expertise of the staff. Each coach brings something special to their classes, always keeping things new and challenging. I have a real appreciation for the integrity of the coaching at Pallas and I feel very safe in your capable hands. I am a fifty-something woman who is only too aware of my dwindling muscle mass, but CrossFit has shown me that I have the power to affect positive change in that arena. I was osteopenic - on the verge of seriously thinning bones - when I started at Pallas. Six months later, I had a bone mineral density scan that reflected a total reversal of that. I attribute that entirely to the strength work that is emphasized at CrossFit. That's just one of the many positive results I have experienced since I started a year ago. I love the supportive community and inspiration of like-minded people who keep things fun. I love that this box never stops looking to increase the breadth of offerings and includes classes across the lifespan. And the dogs are awesome!

5. Does pineapple belong on pizza? Hells-to-the-NO!

6. What are some goals you've crossed off the list? I would say that just learning how to scale appropriately to be able to make it through an entire workout consistently has been a win for me. I feel like I am on the verge of getting dubs and handstands, and I can now run that 400-meter warm-up without having to stop in the middle and gasp for breath, so there's that.

7. Any big trips planned? Not this summer, but next year either Copenhagen or Italy.

8. If you could have one super power, what would it be and why? The power to render people completely and deeply rested. We are a very stressed-out and exhausted society, which makes it difficult to really hear each other and be our best selves.

9.What are some future goals you have? TTB, CTB, Rope climbs, adding weight to the lifting work, and the ever-elusive strict push-up (more than a few at a time).

10. If you could write a workout, what would it look like? 800 meter row, front squats, KBLs, 800 meter row

11. What would you tell 12 year old Liz if you could? Dream big and work like hell to get there. You can do it, and you will need help along the way. Don't be afraid to avail yourself of other people's gifts, or to share yours. (Here's your phone back, can I have another twizzler?)

12. If you could only use one piece of gym equipment the rest of your life, what would it be? Rower. I loooove to row.

13. Favorite movement? Rowing, front squats

14. Least favorite movement? Assault bike

15. Liquor/wine/cider/beer/none/all? I do enjoy a nice glass of white wine, a frosty IPA, and the occasional craft cocktail (not at the same time)

16. Favorite place to eat in Ithaca? Just A Taste/Mercado/Saigon Kitchen (Did I mention that I have a hard time making up my mind?)

17. Favorite thing to cook at home? Pasta

18. What would you tell someone that's hesitant to try CF? Take it slow, one class, one movement at a time and trust the coaches. You can do it at your own pace and still see great results. And you will feel like a badass.

June Featured Athlete - Phil Williammee


1. Where are you from? Interlaken, NY

2. What do you do for a living? Custom Application Programmer at Cornell IT

3. What brought you into CFP? I was visiting family in the area and looking for a CrossFit gym to drop into. CFP was close to my Mom’s house. I didn’t know much about CFP at the time, but I remember I was really impressed with the quality of the coaches.

4. What are some goals you've hit? When I started CrossFit, I had real mobility issues, high blood pressure, high resting heart rate, and high body fat. My mobility is much better but still not where I want to be. Now my blood pressure is great, my resting HR is about 48. My BF% went down from 26% to about 13%. A few weeks ago I did my first ever lifetime legless rope climb, it wasn’t a goal but I can do that now.

5. What are some future goals you have? Deadlift 500lbs, and do open workout 17.1 under the time cap.

6. If you could write a METCOn, what would it look like? 5 rounds for time of 5 Bench press at body weight, 5 cleans at body weight, 5 bar muscle ups.

7. What's your why? To live a long happy and healthy life with my family.

8. Can you tell us a little about your experience doing CF overseas?  I started CF 3 years ago when I lived in Doha Qatar ( a small country in the middle east ). Crossfit is very popular in Doha and there are about 5 boxes in the main city. Ours was Crossfit Oryx ( one of the few CF affiliates ) it was small and we had smaller classes like 10-14 people, with a good mix of people from all over the world. Cathy and I were a staple at the 8:00PM class, and everyone referred to us as “The Americans” and to me as “Big Phil” It was great fun and that’s where we fell in love with Crossfit, It was such a close community. I still keep in touch with a lot of people from Crossfit Oryx. During the open a lot of Military people would drop in and do the open workouts with us it was pretty cool.

9. Do you have a favorite CrossFitter and why? Tim is my favorite Games athlete, but I also like Bill Grundler and Shellie Edington I find the masters athletes really inspiring.

10. What's your favorite meal? Steak, rice, and broccoli.

11. What's your athletic background? In high school, I was on the football and wrestling teams. I also wrestled for two semesters in college at TC3. I have done a lot of sports on and off my whole life, including basketball, softball, running, and weight lifting.

12. We know you have a pretty epic home gym, but if you had to downsize to just 1 piece of equipment, what would it be? Squat Rack

13. Favorite restaurant? Zazas Cucina

14. What do you do for self care? Go for walks and do yard work for active recovery.

15. Any more big adventures with Cathy planned? Not yet, but I’d like to go to Yellowstone

16. Liquor/wine/cider/beer/all/none? Cider, but only in the fall.

17. What would you tell 18 year old Phil. Figure out what makes you truly happy and pursue it.

18. Does pineapple belong on pizza? No

19. Pick a super power and why? Whatever power the dark phoenix has (telekinesis?) , I like X-men and can’t wait to see the new movie.

20. Any advice for someone hesitant to start CrossFit? Only do it if you want to extend the length and quality of your life.

May Featured Athlete - Flo Mielke


1. Where are you from?

I’m from the eastern part of Germany. The last city I’ve lived in was Leipzig.

2. What brought you to Ithaca?

I’m the Anderson’s Au Pair. So I mainly hangout with Lindsay and Chris’ kids.

3. Do you plan on staying here?

I’m definitely staying here until mid October. I’m not sure what’s going to happen after that. I’ll probably explore a new place in the U.S.

4. Do you get back to Germany often?

I’m not planning on going back to Germany until summer next year. That would be the longest I’ve been away from home. My family is going to come and visit me this summer. They’ll bring a little bit of Germany to me.

5. Where do you see yourself in 5 years?

If everything goes according to plan I’ll have my Bachelors degree in Sports Management and I’ll be working for a cool women’s soccer club somewhere in the world. However, my life rarely ever goes according to plan, so I’ll just roll with whatever is going to happen.

6. What brought you into CFP?

Lindsay always told me to try it out. I signed up for Foundations one day and never looked back.

7. What are some CF goals you’ve accomplished?

I think one major accomplishment was that I was able to Rx some stuff in this Year’s Open. Other than that it’s just small things like using a heavier wallball or being more comfortable on the Assault Bike. Even though I don’t think the word comfortable can actually be used for the Assault Bike.

8. What are some future goals you’ll like to achieve?>

Pull ups and double unders are definitely on top of my list.

9. What are your favorite CF movements?

Box jumps and wall balls.

10. What are your least favorite movements?

Kipping knees to chest. Just because I can’t seem to get a rhythm.

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

It would be a longer AMRAP. I like those. Throw in some box jumps and lifting. Oh and some of those fast lateral burpees over the bar.

12. If you were stuck on a deserted island, what is 1 piece of CF equipment you would bring?

One of the kids told me to just bring the gym. Which would technically be one item with all the other stuff inside. But since that is kind of cheating I would probably bring the Assault Bike. That’s one of the few things that would be really hard to build out of stuff I would find on an island. That’s of course only for working out. I would take a kettlebell if I needed something for survival purposes. Easy to hit stuff.

13. What about one book you’d bring?

The 6th Harry Potter book. Or anything by Jodi Picoult.

14. What’s your favorite thing to do in the area?

I love to longboard and now that it’s getting nice out I’ll definitely explore all the cool falls and gorges. I’m also going to take advantage of the lake.

15. Beer, liquor, wine, cider, none or all?

Definitely a cider girl.

16. Best meal you’ve ever had?

My mom’s potato salad. My favorite food in the whole wide world.

17. Favorite thing to cook?

German beef rouladen. It’s onion, pickles, bacon, and mustard wrapped into thinly sliced beef. It goes really well with my mom’s potato salad.

18. What’s one thing you’d tell someone hesitant about starting CF?

I would tell them that it’s not as intimidating as it seems. Every movement can be scaled according to your skills and fitness. It’s also the only thing that I’m happily getting up for at 7 in the morning.

April Featured Athlete - Jeff Lower

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1. Where are you from?
Born and raised in Ithaca.

2. (If you aren't from Ithaca) What brought you to Ithaca?
Family  brought me back to Ithaca.

3. What do you do for a living?
I am a property manager and a freelance cinematographer.

4. What brought you into CFP?
The friendly atmosphere of course.

5. What are some CF goals you've crossed off the list?
My two favorite.  Legless rope climbs, and a bar muscle-up.

6. What are some goals you've got your eyes on?
Gymnastic stuff has always been out of my comfort zone and I dream of being able to walk on my hands someday.

7. If you could write a workout, what would it look like?
It would have rowing, rope climbs, and box jumps.

8. What do you like to do outside of the gym?
Photography, and going to the range.

9. What's your favorite thing about Ithaca?
The beautiful green natural areas around us in the summer.

10. Wine/liquor/beer/cider/all/none?
Guinness, and other very very dark beer.

11. Favorite home cooked meal?
My wife Julie makes a wonderful Tandoori Chicken with Mango Chutney.

12. Favorite meal or place to eat in Ithaca?

13. Favorite season?

14. Most important CF accessory?
The gloves I use for rope climbing.

15. What do you do for self care?
Stretch every night before bed, try to get good sleep, and hop into a hot tub once in a while.

16. Favorite Harry Potter character?

17. Favorite HP book?
The first one.

18. If someone was hesitant about joining CFP, what would you tell them?
I would show them the support video we put together for Tim for the 2018 games.  I would show them how much people at our gym cheer each other on.  It doesn't matter if you are getting your first pull up, or you are a games athlete, we celebrate each others successes.

March Featured Athlete - Karen Prosser


1. Where are you from? 

York, UK

2. What brought you to the US? 

Cornell, initially for 3 years…….it’s been almost 19!!

3. What brought you to Ithaca?

Same as #2

4. Do you plan on sticking around here? 

Yes I do :). 

5. What do you do for a living? 

I work in budget and finance for the College of Engineering at Cornell

6. What are some CF goals you've hit? 

Strict pull up

7. What are some future goals? 

There are many that I am very slowly chipping away at, but the main goal is just keep showing up and having fun!

8. What's your favorite movement? 

I actually like cleans, though they still need work

9. What's your least favorite movement? 

THRUSTERS. I get totally stuck at the bottom. 

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

Some DUBS and box jumps. 

11. What do you do for self care? 

LOL - I am terrible at this in terms of stretching etc. 

12. What do you like to do outside of CrossFit? 

I like to ski in winter and in summer I like being outside. 

13. What's your favorite restaurant around here?  

Rosalie’s in Skaneateles. Great food and atmosphere. 

14. What's the best meal you've ever had? 

I don’t think I have a best meal

15. Do you have a favorite author or book? 

I’ve read so many great books, I have numerous favorites. 

16. If someone was hesitant about starting CrossFit, what would you tell them? 

Just do it. It’s an amazing, supportive group of people. The personal growth is incredibly satisfying and rewarding. I love that it is always challenging, pretty much every day. 

February Featured Athlete - Jon Sornberger

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1. Where are you from?

Harford, NY originally but we just bought a house in Newfield.

2. What do you do for a living?

I’m an equipment tech for the Wilson Synchrotron Lab at Cornell.

3. What made you start CrossFit?

Cathy and Phil talked about how much fun it is and brought me to a bring a friend class. I started foundations shortly after that.

4. What are some goals you've achieved since starting CF?

When I first started Crossfit I could barely do a single pull up, almost a year later I got my first bar muscle up!

5. What are some future goals that you have?

Just to keep showing up consistently and improving.

6. What's your favorite movement?

Handstand walks!

7. Do you have a least favorite movement?


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

A short AMRAP with dumbbell clean and jerks, double unders and pushups.

9. What do you do for self-care?

I try and ROMWOD a few times a week.

10. Any big events coming up?

Sabrina and I are getting married in October!

11. Where's your favorite place to eat out?

The boat yard.

12. What's your favorite thing to eat in?

Homemade pizza

13. Do you cook?

Only the grilling!

14. Liquor, wine, beer, cider- all, some or none?

I enjoy an occasional Busch Latte haha

15. Winter, Spring, Summer or Fall?


16. If you could only use 1 piece of gym equipment for the rest of your life, what would it be?

A pair pf dumbells.

17. Are you excited for The Open? Any goals related to it?

This will be my first one so just getting through it, trying to Rx as much as I can.

18. If someone was hesitant about starting CF, what would you tell them?

I would tell them every WOD can be scaled to your ability and if you put in the work and listen to the coaches you’ll see results.