Congratulations to our Athlete of the Month


Hometown: Donetsk, Ukraine

Current Location: King of Prussia

Age: 37 Occupation: IT Manager Services and Strategy

College: Drexel University How long have you been a CrossFitter? Since November 2012 Did you ever play sports? Yes but not competitively: I played Soccer, and Tennis and also did some fencing. Got some cool (or uncool) hobbies you'd like to share? I like adventures so I'd try most of the things at least once.

What is your biggest achievement at CrossFit? Being in the top 5 for the king and queen competition in 2013

What do you feel that you still need to work on? I need to work on many things because as I grow in my ability with Crossfit I only increase my goals and self desires for my accomplishments in crossfit. But, the immediate is double under's, and hand stand push ups. And of course the infamous muscle up! Goals for the rest of this year? String 20+ double unders, 5 HSPU, 1 MUP?

What's your favorite WOD? Fight gone bad or anything that involves variety of movements , lately I've been enjoying Aimee's boot camps and Endurance classes.

How about your favorite food/snack?
I really don't snack but I love my food. Food is my biggest weakness because I love trying new and different kinds of food. But, for the most part I do try to keep it healthy and am concerned about what I put in my body. My favorite food is sushi, and oysters. On the cheating side I will have to say I love my Sunday morning pancakes with strawberries, bananas, blueberries, and chocolate chips.

What is the craziest workout outside of CF you have ever done? Training for marathon

What’s your least favorite WOD? 14.5 just crushed me. I don't know how I made through it. But in general anything that involves lots of thrusters or burpees or something that expose my weaknesses (HSPU or DU)

Favorite lift/movement? Deadlift, and running

What’s your least favorite lift/movement? Thruster/HSPU What skill have you been working on in 201 ​4​ the most ? Double under's and hand stand push ups

Whats your favorite piece of workout "gear"? My sneakers and you can not forget my tissues that I have to have during the workout

What you say is your biggest improvement since starting CF? Endurance and being able to do all Crossfit lifts

Who is your favorite coach? It's hard to single out just one person because it's all about the team and the community at KOP. I can always find at least one thing about each of the coaches that makes the experience memorable for me and worth coming back. Chris P, my first class ever was with you and it involved lunges and I couldn't walk for 3 days. Then I took the barbells class with you to make me stronger and get me ready for king and queen competition. Steph, your kindness and believe in everyone's abilities is addictive and your warm ups are always fun (remember never have I ever game?) Miranda, I think you're my twin sister, enough said. Paul, you have some strange ideas of how to motivate people but surprisingly they work Keith, you really know your stuff and your attention to the technique is great Giulia, you fit right in KOP box, I love to see you workout with the rest of us and it's always great to have you on the same team Tim P, you push me above and beyond my limits and although it sucks at the time the results pay off in a big way Jason, would love to take more classes with you, somehow I don't want to let you down so ending up pushing myself even harder Aimee, last but not least, thank you for your patience wisdom and direction.

PR's to mention? Goals Reached? Nutrition highlights?.. Too many to mention, but the recent one was prowler push of 380#

Additional Comments: I would like to thank all the coaches and owners of KOP crossfit for this award of athlete of the month. I am truly honored you selected me and I am humbled by this accomplishment. Thank you to all of you for not only helping me to get to where I am today but helping me to be apart of a community that has allowed me to grow on many levels. I would also like to thank my fellow crossfiter's for making this community grow, for your constant support, and for helping me better myself by your motivation and constant push. It won't be the same without all of you and I'm happy to be part of it.


Shawna said...

ALONA!!! I am so happy for you! You deserve this. You are such an inspiration and your energy is contagious. CONGRATULATIONS! :)

Joy N said...

Congrats Alona!

Unknown said...

Congratulations Alona! Good luck at the King and Queen this year!

Jason Lyons said...


Tim H said...

Congratulations Alona!

Unknown said...

Congrats Alona!

Mike S said...

Congratulations Alona! Always good to see you at the box!

Jennifer Fugo said...

Congrats Alona! It's always great to have you in class and you were a fantastic partner for the Easter wod. Keep up the awesome work!

Unknown said...

Congratulations Alona! You have worked very hard to get here and you completely deserve this award and recognition. I am extremely proud of you and your accomplishments that you have set forth to yourself. Thank you for having such a team spirit in you and motivating others to be and do there best. I have seen you take the newbee's and guide, push, motivate,and encourage them to help them only achieve new levels. And I have to say I am one of those lucky individuals. I want to say thank you for helping me and encouraging me to do better. I have come along way since I started and along with the coaches, you have helped me greatly in that process and never let me give up. I am wishing you to reach your new goals set for yourself. We ALL know you will get there with your extreme dedication and determination you have. Congratulations Miss Athlete of the month :)

namastasie said...

Congratulations Alona! You have come a long way and I'll never forget Paul coaching or guilting you thru holding that plank last year.