Athlete of the Month - Rachel Dufrayne

Tell us a little bit about yourself! 

I'm a 24 year old coffee addict and a Certified Veterinary Technician (Nurse). Currently, I work full-time as an Emergency Nurse at Metropolitan Veterinary Hospital and Emergency Services. My love for animals started when I was young. I grew up riding horses and teaching lessons until about 3 years ago. 

How did you hear about Crossfit Delaware Valley?

I originally started Crossfit back in 2013 at the old building and had to stop when I went to the University of Kentucky. I re-joined about a year ago because my career is very physically demanding (somebody needs to restrain the 80lb. dog in the hospital) and I really missed working out. 

We can usually find you at the 9:30am class. Tell us a few of your favorite memories from that class.

I love the 930am class with Rob and all the regulars! Everybody is always very supportive and great workout partners! Rob is an amazing coach and a little special at times but his advice and workouts haven't killed met yet!

A funny memory hmmm... maybe that one time when the guy dressed as Santa and wearing family guys pjs came in the gym.. Only at Delval, I guess.. HAHA!

About a month ago we did a long cardio intensive workout that I was super excited for (box jumps, kettlebell swings, burpees, walking lunges, and dubs :) ) and I held the leader board the entire day! I felt absolutely great during it and it wasn't until after that I came to realize that all my extra work is finally paying off!

Tell us about your dog Everest!

I met Everest at work about 2 years ago when I was still in school and working as an emergency assistant. He was a rescue from ACCT and brought to MVA by one of the rescue organizations we help with. He was assumed a hit by car because he came to us with a fractured radius/ulna and fractured pelvis. I just remember working on this painful puppy and the only thing he wanted to do was lick my face. Long story short he needed a home and at first he was only “foster” turned “foster failure”. But we became inseparable through his healing process and as everybody knows at Del Val he is my best friend. Since coming to the gym  everyday with me he has become my main support system and personal cheerleader! Every morning he waits at this leash because he knows its gym time!

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

Long term hmm…. Well I have been trying for a muscle up! It's going to happen one day I hope haha and a ring muscle up too! Another goal is to improve on my Snatch. I dread the movement so much but like everything it’s a work in progress.

Short term I was going for bodyweight Overhead Squat and I accomplished it but 5# over!!! Was pretty excited about that!

Being able to perform more workouts RX instead of scaled which I am noticing I can do more and more everyday!!

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.

I do it to get stronger and better. When I enjoy something I have a need to be perfect at it. I did it with horseback riding and now I am doing it with CrossFit.

Also, I thought that the better I got at the workouts then maybe they would be as challenging. That is not true-- they are getting more challenging the stronger I get. I am loving the journey i started of pushing myself everyday and thus seeing what I can accomplish.

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

Patience and dedication. You can’t become Katrin Davidsdottir overnight.. I tried! haha

Is this your first Crossfit Open? If so, what are your thoughts on it so far?

This is my first official CrossFit open and I am really excited for it! I accomplished 17.1 without dying so that’s good I guess?

We know you competed in Girls on Girls at Del Val a few months ago. Are you planning on continuing to compete? Signed up for any in the near future?

As of right now, no… I currently just want to work out to improve myself with no added pressure, like having a billion people watch you sweat and get swamp ass.

Fill in the blank:

My favorite WOD is...nothing with wall balls!!  Wall balls + being short = struggles. But I really enjoy Helen!

In the summer I like to.. do everything outside! Hiking with Ev or laying by the pool reading a book.

I really want to travel to....Ireland and Scotland.

My dream job is...uhh no job but still getting paid hahah

My ideal weekend includes…. Doing some kind of activity outdoors - like exploring a new trail with Ev. Enjoying a festival outside with friends and good food :)

My favorite dessert is.. I have a list :)

  1. The deluxe peanut butter chocolate chip cookie from Insomnia Cookies

  2. The Reese's’ chocolate peanut butter cheesecake from the Cheesecake Factory

  3. ice cream

  4. And Smores!  

  5. Really anything with chocolate and peanut butter hahaha


Extra comments:

I have really enjoyed being a member at CFDV! Thank you to all the coaches and all the amazing members who have helped me so far! I am so appreciative for all of it.  And Ev says thanks for letting me come too!

Athlete of the Month - Carl Rosenfeld

ell us about your family:

Abbey and I have two girls (Maddie age 8 and Blake age 5) and a white boxer dog named General.  I grew up in the area and am excited to raise our kids here too.  I am a CPA and a managing partner at Radnor Financial Advisors,  a practice focusing on independent wealth management services in Wayne.  We also have a home in Lake Naomi in the Poconos and enjoy spending as much time as we can outside boating, sailing, fishing, skiing, hiking.

Your wife Abbey joined us a few months ago. What's it like doing Crossfit with your wife? 

Awesome.  For any of you that know Abbey you know that she is a tad bit competitive.  Her competitive spirit has definitely pushed me harder over the last few months since she joined CFDV.  When I first started I think she was tired of hearing me talk about the gym and my workouts. Since she joined, I think it is all we talk about. Now our kids are even getting into the discussions (asking who beat who on the whiteboard) and they enjoy coming for Bootcamp. They love doing squats to Bring Sally Up and doing burpees to Roxanne!

How did you hear about Crossfit Delaware Valley?

My brother Scott lives in south Florida and joined a local CrossFit gym.  He was talking about how much fun it was and how much progress he saw in his physical fitness.  At the time I was bored and not progressing with my exercise routine (mostly running).  I looked for a gym that would fit my schedule and came across CFDV. Honestly, after 10 minutes of speaking with Rob on the phone, I was hooked.

We can usually find you at the 5:30am class. Tell us a few of your favorite memories from that class. 

Chris and the rest of the early birds are simply awesome. There is no better way to start your day.  If you haven't been to a 530am class it is hard to describe.  Chris is always warm and welcoming, he tells us about all of the WODs that he loves, our warm-ups are focused and complete, and the music is spot on.  Oh, OK, well maybe not any of those....but, we are the reigning CFDV Hustle! champs and are excited for a repeat this year as well. Really, it is just about the closeness of the group.  Everyone is so incredibly supportive and motivating.  

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

A recent accomplishment for me was RX-ing 'Fran'. We did that WOD my first week at CFDV and a couple times thereafter. For whatever reason it has always freaked me out.  When I saw it on the schedule last week it kept me up. I really wanted to push hard and just complete it. I really wasn't focusing on my time just getting under the cutoff. Well, with Will W's pushing, I RX'ed it for the first time last week and was on cloud-nine with a 6:01 time and a PR.  I have some lifting goals and I really want to improve my bar work (kips, muscle-ups, etc) and my cleans - they need serious work. 

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. 

I have been working closely with Rob on a strength program. I really want to hit some milestones on a few key lifts.  I have been adding a couple extra sessions focused only on lifting and I am seeing some real improvement.  Not only in pounds lifted but also in being able to RX and accomplish more WODs and get more PRs.  It has been fun and gratifying.

We know you've also been working on your Nutrition. What about it have you changed since starting Crossfit? 

Thanks to Jacki and the fall challenge I have really tried to focus on my macros and just eating smarter - no sugar, smaller meals more often, timing meals to exercise.  The program was great and I strongly suggest you try one of the challenges if you have not already.  Even just the journaling has been very helpful.  Honestly, I feel different in the gym - better, faster, stronger.  And recovery time has been much quicker.  Now if I could just convince Jacki that there is no sugar in bourbon we would all be better off!

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

Consistency.  It really is the key.  Come often. Don't let a WOD scare you away - just come often and keep trying to get better.  Also, ask questions.  The coaches are amazing and they are there to help and that they do!

You're coming up on your one year Crossfit anniversary! What have you learned about yourself since starting Crossfit?

It sounds corny but in the beginning (and sometimes now) I talk myself out of a lift or WOD.  I have learned that I can do it. Just push myself harder.  I think the key is that I can do more than I think that I can; I need to remember that having a positive attitude is key and over the last year I can see how much that pays off.

Fill in the blank:

The last thing Abbey said to me was... You Killed It!
My favorite type of music is... COUNTRY (is there any other?)
The last concert I went to was... Billy Joel (Ok, Country and Billy Joel)
If I could go anywhere in the world it would be to... Israel
I'm really excited for... Tax season to be over
My ideal weekend includes... sailing, a beach, my family, a tiki bar
My favorite food is... Sushi

Extra comments:

Thank you to Rob, the coaches, and the CFDV family. You all make the gym a fun and enjoyable place for Abbey and me. We love it and are absolutely addicted.