Athlete of the Month - Mike Glatts

How did you hear about Crossfit Delaware Valley? 
It was something that I saw on ESPN 6 and I remember watching the athletes in total amazement.  I was intrigued and thought it was something I wanted to try.

We can usually find you at the 9:30 classes and barbell club! Tell us a few of your favorite memories from those classes. 
More than anything I like to lift heavy stuff.  There is no greater felling then when you are with a group of people and you are watching friends lift more weight than they ever thought possible. Some lifts that come to mind would be Justin jerking 255lbs or Bobby with his 1/2 pound PRs or Duong cursing at the weights when she squats. All of these lifts are memorable and I am glad to have been able to cheer them on as they set new PRs, even if they are only a 1/2 pound PR.

We know Olympic lifting is a passion of yours. Can you tell us about your journey and what you enjoy about it? 
Olympic lifting is one of the most humbling endeavors that I have ever participated in.  I love the fact that you don't get to do well just because you show up. If you want to make gains you need bring all of you focus, energy, and intensity and even with all of that you may not PR. I love the grind and the likeminded people that I get to work next to.


What caused you to start to shift your focus to CrossFit workouts? 
The shift started last year at the in-house competition I was out of CrossFit workouts for about 10 months I saw how much fun everyone was having and I wanted to see if I could contribute to a team in the 2017 In-House competition. The transition was gradual and I feel I was able to contribute to the Dirty 9:30 and Nooners team this year.

Can you share with us a recent Crossfit or Olympic lifting achievement that is meaningful to you?
This year at Barbells and Bourbon I was able to PR my Snatch at 245lbs. A lot of work went into that and I am glad it was achieved at a competition at Del Val.

What are some short term and long term Olympic lifting and Crossfit goals that you that you would like to achieve? 
I have two goal for 2018
   * Place in the top 5 for Weightlifitng Nationals for my age group
   * Place in the top 5 for my age group in next year's Masters of the Universe CrossFit competition

We know you have been dialing in your nutrition lately. Tell us why you wanted to change your eating habits, what you are doing differently and the results you are seeing.  
The goal initially started out to lose a little bit of weight. How much was not defined and there was little to no plan to accomplish said goal.  But when Annie and I decided to team up for the All Y'all comp, she shared some tips that were simple.  

*Don't eat any food after 8:30 PM
*Dessert 2 nights a week instead of every night

The changes were simple and more importantly they were easy to adhere to.  With these two simple changes in place and a renewed commitment to CrossFit classes,  I have lost 40lbs and feel great with the weight off.  (And yes I was eating a ton of food after 8:30 PM! I was a night eater!)

What is one piece of advice that you would pass along to a new athlete who is just starting CrossFit? 
Give your best effort... You get out of it what you put into it.

You did your first individual CrossFit competition a few months ago. Can you tell us about that experience? Do you have any other competitions coming up?
The Master of the Universe competition was my first comp and boy was I intimidated.  I just did not want to embarrass myself.  But in preparation the people that I trained with were very supportive and helped me tremendously.  It was so much fun to compete with Denise and Jason and I was glad to see some people from DelVal came out to cheer us on. I'm looking forward to doing that competition next year and hope to place better than this year.  The next comp is the All Y'all and I am looking forward to that challenge. I am sure it will be a blast.


Fill in the blank:
My favorite cheat meal is...  Inside outs at Double Deckers
My favorite hobby is... Squash because I love the pressure of the game...
My ideal weekend includes... Going to the box, being with my kids and playing baseball
My favorite musician/band is..  Metallica
I would love to travel to...  Cabo.. Love that place

Athlete of the Month - Amy Babiak

Tell us a little bit about yourself! 

 I have to start out by saying that I get a little uncomfortable when I'm asked to talk about myself. I'm just a wee bit shy and of the "NOBODY LOOK AT ME" mentality, lol so this questionnaire is a little difficult. So, I've lived in Havertown for the last decade with my husband of 12 years, Nick, who is also a DelVal member (he's the cute blonde that frequents the 7 pm classes). We met and started dating in high school and have been together for 20 years. He's my best friend, the cheese to my macaroni, the peanut butter to my jelly sandwich. We have a blast together without having to do anything at all. I am 36 and still trying to figure out what I want to be when I grow up, but in the meantime, I work for a school portrait company and draw things.


How did you hear about Crossfit Delaware Valley?

 An old friend from my childhood directed me to Coach Chris' kettlebell club in the park, which I enjoyed very much. Chris talked a lot about CrossFit, which made me curious. I stalked DelVal's FB page and website and when KB club moved from the park to DelVal, I got to see firsthand what CF was like. I got over my fears and finally went to a free trial and that was that...best decision EVER.

We can usually find you at the evening classes. Tell us a few of your favorite memories from that class. 

 I have countless unforgettable memories, but I'll never forget my first official class with Coach Colleen. The workout was Dirty Thirty and I was terrified but Colleen was so sweet and stuck by me the entire time. She scaled everything to suit my skill level and even ran the 400 with me during warm up. Everyone at DelVal, coaches and members, were so welcoming and made me feel at home right away and that is a big part of what got me hooked.

What are some short term goals that you have recently achieved and some long term goals that you would like to achieve? 

 The biggest achievement for me, especially in the last 6 months, is having been able to do more and more WODs RX, which is partially the result of consistently working on bodyweight movements. I'm able to string together more strict chin-ups, and my kipping pull ups have become so much stronger and more efficient, which has had a huge impact during workouts. My list of long term goals is ENDLESS, but one movement I'd like to conquer is the pistol....I've been working and struggling and getting super frustrated but I WILL get it.

We always see you doing extra work at Del Val. Tell us about your extra programing and what goals you are trying to reach through it. 

 My extra programming is a mixture of strength accessory work, some skill work and always ALWAYS deadlifting and squatting. My underlying goal is to just keep getting stronger and stay consistent with my lifting while learning some new skills and improving others. 

Speaking of extra work, we know you participated in Coach Jacki's 'Nutrition Reset' challenge this past spring. Can you tell us a little bit about the challenge and the results that you saw? 

 The challenge was all about cleaning up my diet and learning how to properly fuel my body through a 6 week elimination process. I've done several challenges through the years and have had some success with all, but with this recent attempt, something just clicked for me and I finally figured out what works for me. The number on the scale didn't change but I lost 8.5" total. I feel great and have been performing so much better at the gym because of what I eat and when I eat it. I highly recommend anyone who is looking to make a change to work with Jacki; she knows what she's talking about because she's been though it herself.

What is one piece of advice that you would pass along to a new athlete who is just starting Crossfit?

 It may be hard, but try not to feel intimidated by the workouts; everything is scalable, that's why CrossFit is so great...anyone can do it. Be consistent, and keep coming back, that's the only way you'll see progress. 

You did our annual Memorial Day workout Murph RX this past Monday. What was your strategy going into the workout and what was going through your mind during?
 This year was my 5th time doing Murph and I went in excited that I could finally do all of the movements as written; in years past, I've had to scale the pull ups and push ups. But, I was expecting to do only half the reps, as I assumed I'd lose my pull ups and push ups at some point....that didn't happen. I was actually arguing with myself in my head; part of me wanted to stop, because it was taking forever and I was last, but another part of me was screaming to JUST FINISH IT! Shout out to Jacki for doing the last 8 rounds with me so I wasn't alone!!



Tell us something we don't know about you... I love to dance and sing along to good songs. I'm absolutely terrible at both (ask Nick), but it puts me in a good mood.

Fill in the blank:
In the summer I like to...avoid wearing bathing suits.
My favorite hobby is to...draw because it's fun and makes me happy.
I really want to travel to....Ireland
My ideal weekend includes...hanging out with Nick and friends, nothing fancy. I'm easy to please.
My favorite thing to do with Nick is...hang at home, laugh, meal prep and annoy him with my terrible singing, lol.
He makes me happy because... he can make me laugh like no one else can and because I know without a doubt he always has my back.

Extra comments:

 I am eternally grateful to Rob, all of the coaches and athletes who have helped make DelVal feel like a second home to me. The positive impact CrossFit has had on me, both physically and mentally, is immeasurable and a direct result of the endless amounts of support and encouragement I have received from this amazing community of people. I can't imagine my life without DelVal and I thank you all for making this journey I've been on so special and rewarding. CHEERS!!