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Thursday July 5, 2012


Thursday July 5, 2012

Do you Know Tara Shofnos? Take a couple minutes to get to know her better. She is our “Athlete Profile” for the week. Tara is one of our top female  CrossFitters, continues to make huge strength gains, and we love having her in here.



1. What is your first and last name?

Tara Shofnos
2. Hometown?
Cooper City, FL
3. Age
4.What is your occupation?
I have my Masters in social work. Currently a stay at home mom to Ella (7), Mia and Asher (5).
5.When did you first start CrossFitting?
Last summer I started boot camp and then switched to the gym in November 2011.
6What is your Favorite WOD? How about your favorite Benchmark W.O.D.?
My favorite WOD (most recently) was the combination of thrusters and running. My fave benchmark WOD (most recently) would be the mini Murph.  I really loved the day of the Crossfit total and being able to recognize the changes since February.
7.What is your least favorite WOD?
My least favorite WOD would be anything that has double unders. Should of gone to the seminar!! (I see a pattern developing – first Bill T., and now Tara)
8Tell us about your sports and fitness background.
I’ve always had fitness in my life. As a kid I was a gymnast (not competitive, not very good!). At the end of high school I began running and going to the gym. In my late teens and 20′s I incorporated yoga, ran a marathon, and began my daily workouts. Right before I began Crossfit I’d say I was mostly running and practicing yoga.
9How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
My reason for first beginning Crossfit was because my older daughter insisted I approach Nicolle (at Aviator pool)  and set up a play date with Ava. Our conversation pretty much started with me saying, “my daughter met Ava at camp and would love to get together. What do you do???? You look amazing!!!” I’m pretty sure I showed up for boot camp the next weekend and have never looked back. While I can’t remember exactly what my first WOD was–I do know that I was immediately hooked.  I loved being physically pushed to my edge. I loved the feeling of accomplishment.  And it brought out a personal competitive edge that I continue to be proud of.
10 What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
Physically I feel stronger. While I have always had a healthy diet, I have learned and adapted to new things that I have learned throughout my time at CrossFit Stapleton. I love the feeling of being in control of the way I feel physically and mentally. I love the routine and the commitment to  the daily workouts. I depend on them.  The combination of Crossfit with yoga truly defines me and keeps me balanced (aka happy).
11.What sort of changes in your life have you experienced since taking on something like CrossFit that were totally unexpected?
The strength piece. At my age I thought I was done increasing my strength potential. Also, my competitive drive (more with myself) has been lit, which I haven’t felt since freshman year in college.
12. Please share with us any favorite CrossFit / CFS moments.
Great moments happen often. My most exciting moment was when Sean said I was “big time.” I completely overdid it that day in effort to not disappoint. I love that my husband is now drinking the kool-aid.  I love that we have this in common and I like to try and keep up. Overall, I love the community and the fact that I’m with friends that enjoy this sport as much (if not more) as I do.
13Any advice for people just getting started?

For people just getting started…I’d say, welcome! You are investing in a great, life changing sport. Don’t be overwhelmed–work your ass off, and you will love it.
14. What are your hobbies, interests and/or talents outside of CrossFit?
 Hmmmm…life outside of Crossfit?? I love my family and keeping up with our daily grind. Being active is my hobby. I love yoga and running and keeping the kids active too. My husband and I grew up in Florida–so I love the water too. I’m not a swimmer, but the beach/pool is my second home.
15. Was your husband upset or jealous that you scored higher in the CrossFit Total then him? 
Yes, but I explained to him that until his posterior chain gets stronger “he just can’t hang with me”.
A) P. Press 5-5-5+; 65%, 75%, 85% of 90% 1 RM; Rest 2-3 
B) OHS 5-5-5+; 65%, 75%, 85% of 90% 1 RM; Rest 2-3 

Movement Prep:

For Time:


  • Push Press 60% 1 RM
  • OHS (same load)
  • Suitcase Walking Lunges 45#/25# (Each Leg)
  • (100 Meter sprint after each round)


 For Time:

75 OHS 95#/65#

every time you fraction you do 5 Burpees

 Pick your Poison!


(Scap Work)



  Workout Time   Bar Load KB Load
Christine 1 14:22     45
Michelle 1 14:19     45
John mod 16:00     45
Jen 2 11:40   65  
Jason 1 16:11      
Lisa 1 14:07   40 45
Lisha 1 16:24   35 45
Jeremy 2 8:21   75  
Steve 2 8:09   85  
Dana 2 7:36   35  
Scott 2 7:45   65  
Reno 2 7:14   85  
Bill T. 1 17:40   95  
Mahony 2 7:01   Rx  
Travis 2 5:33   Rx  
Dave 2 7:42   Rx  
Heather 2 12:22   Rx  
Jackie 2 13:26   25  
Sue 1 14:27   50 (bench) 25
Paula 1 15:24   45 25
Tara 2 16:23   55  
Connie 1 17:07   55  
Laurie 1 17:32   55  
Jolene 1 15:00   35 25
Val 1 13:25   35 17
Cherstin 1 14:02   55 40
Cindy B.          
Christian   16:08   65 25
Jessika 1 14:11   55 25
Rachel 1 14:56   35 17
France 1 17:18   35 mod 15
Christina 2 7:16   45  
Whitney 2 8:27   45  
Jason B. 2 8:49   65  
Joyce 2 9:17   15  
Mellisa T. 1 13:58   35 17
Tiffani 1 12:43   25 10
Jim 1 14:35   65 35
Justin 1 14:40   65 35
Shane 1 15:50   95 35
Ryan 1 16:15   75 30
Wade 1 17:44   105 45
Pilar 2 10:25   45  
Kyle B. 2 12:00   35  
Josh C. 1 12:10   85/35 35
Emily 1 14:49   35/15 17
Diana 1 16:05   35/15 17
Tony 1 16:16   90 45





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