Athlete Spotlight: Shannon Jones

CrossFit Victoria BC - Coach Bones doing an L-Sit

1. How did you find CrossFit?

I found CrossFit totally by accident, actually. I had been doing lots of intense training on my own for several years, and tended to get bored rather easily. I was constantly trying to mix things up with distance running, weights, squash, rock climbing, soccer… basically anything that was challenging and would help me move toward greater overall fitness. However, I still wasn’t seeing the consistent results in my body that I wanted. After seeing the movie “300”, I found the website for “Gym Jones”, that had trained the actors, and watched a bunch of their videos. I thought to myself: now THAT is FITNESS! I researched their methods and found, and began to do some of their workouts on my own at my gym. About a year later, a classmate from University invited me to a free CrossFit workout at Lululemon. I met Deanna and was put through a rigorous workout that had me hooked! CrossFit Zone has been my home ever since. Now I even work here!

2. What is your favourite CrossFit Exercise or WOD?

My favourite CrossFit WOD is Annie, because I kick butt at double unders! I also really like kettlebells. Love that swing!

3. How long have you been CrossFitting for?

I’ve been CrossFitting for almost 2 years now.

4. What do you do for a living?

Well, for starters, I’m a full time student at UVic in the Bachelors Degree Program for Child and Youth Care. I work as a part-time nanny, and also work part-time doing office work and coaching at CrossFit Zone. Busy, busy!

5. What are your hobbies?

One of my most favourite hobbies is working out, obviously! I also really enjoy reading, although I don’t always have time for anything other than textbooks… I love getting outdoors, camping, hiking, shaking a leg on the dance floor, listening to fabulous music, and spending time with good friends. I also have a passion for photography, although I’m not really all that good at it. I’m usually ‘that girl’ that is taking pictures of absolutely everything. Last but not least, I LOVE to laugh! (Yes, that is a hobby.)

6. What are your goals?

One of my goals for the near future is to graduate next year with my CYC Degree. After that, I want to dive right into a career working with high risk children and youth, supporting their developmental and emotional needs. Not sure exactly where I’ll end up, but I’m excited to find out! In terms of fitness, I’m aiming to get stronger and faster, and shave some more time off my benchmark WODs. I hope to also get a muscle-up sometime in the next century…

7. Why do you CrossFit?

I CrossFit because it makes me strong. I have never been stronger than I am now in body, self esteem, and mental strength. I am more physically fit at 30 than I ever was in my 20’s, and I like the way that feels. CrossFit has taught me that I can do what seems to be impossible, and that quitting is never the best option. And as a special bonus, I CrossFit because it has led me to meet so many people whom I now call ‘family’.

8. Any advice for future CrossFitters?

My best advice is to just believe that you can do it. So many times you may feel overwhelmed or frustrated, but if you can ignore that and push through, you’ll realize that you are capable of so much more than you ever thought. Realizing your own strength and ability is one of the best feelings in the world!

Reminder to all you Zoners: Regularly scheduled classes are cancelled for the Holiday Monday.  However, there will be a 4:00 p.m. class  for those who still want to WOD!

Today’s Workout:

Buy-In Hang Power Clean Technique

WOD – “Nasty Girls”

Elite: 3 Rounds
• 50 squats
• 7 muscle ups
• 10 hang power cleans (95/135)

Zone 3: scaled weight to 65/105, 7 chest to bar pullups, 7 ring dips

Zone 2: scaled weights to 45/65, 14 pullups, 14 pushups

Zone 1: 30 squats, 14 assisted pullups, 14 pushup, Med Ball Clean (10/14)

Cash-Out Planks: 30 seconds of alternating arm raises, rest 60 seconds, x3


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