Crossfit Blog

December Athlete of the Month - Abdalla Ammar

in by Lindsay

Congratulations to Abdalla for being recognized as the December Athlete of the Month!

You can always catch him stretching/mobilizing before class, to make sure his body is primed for whatever workout is ahead of him. He is an extremely conscious member of our community- always on time, listens to the coaches and listens to his body. He has absolutely no ego about the weight he uses on his barbell- he pushes hard, but is always safe about it. 

2018 brought multiple PRs for Abdalla- we're excited to see what 2019 will bring smile


1. When and where did you start CrossFitting?
I started CrossFit in January 2015 in Cleveland, Ohio. The first box I joined was CrossFit Sixth City. I will never forget my first WOD. Seeing everyone going through the same exact pain I am going through and seeing everyone embracing the pain made the WOD much more sustainable.

2. There are only a few days left in 2018 - what are some of your goals to accomplish in the New Year?
First I need to lose the couple of the 2018’s “holiday” pounds that I gained. In 2019, I am hoping to work on my gymnastic skills and embrace Olympic lifting more. Of course, I need to revisit my yearly commitment of “cut down on sugar”

3. What are some of your recent accomplishments of which you're most proud?
I had a couple of accomplishments that I am proud of for 2018. I PRed my snatch with 25lbs, FS by 30 lbs, Jerk by 30 lbs and I joined the 400 lbs DL club! I also got my HSPU and single RMU (and yes I have a video of it)!

4. Do you adhere to any form of daily/weekly diet regimen to power your workouts? What does your dream cheat meal/day look like?
I do not necessarily adhere to a diet regimen. I try to eat clean as much as I can but with busy schedule it is not easy to prep meals.
My cheat meal would be a Brooklyn Blackout (four layers of chocolate cake, three layers of chocolate pudding filling & fudge frosting).

5. Design 2 WODs: 1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve).

Bread and butter.

For time
Cash-in 200 DU

10 TTB
10 HPC 95
10 FS 95
15 Burpees

20 TTB
20 HPC 95
20 FS 95
25 Burpees

30 TTB
30 HPC 95
30 FS 95
35 Burpees

Cash-out 10 m overhead lunges

I dislike OHS. There’s a special place for someone who created that movement. Probably a combination of running, heavy OHS, and RMU

6. How do you spend your time when you're away from CFNH?
I am a neurocritical care pharmacist at Yale in the morning and a Crossfitter in the evening. I spend as much time as I can with family and friends in the evenings and on the weekends. I enjoy traveling when I can.

7. What is one fact that other CFNHers may not know about you?
You will be surprised to know that I have an identical twin brother. How identical are we? Ask Molly or Dan, as he is a pharmacist at Yale too!

8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
CFNH has an extremely friendly and awesome group of individuals. Listen to your coaches, learn the movement and focus on learning the technique. Do not rush the lift and push more weight. It is hard, you may not get it at first and that is OK. Don't get frustrated if you can't do something, everything is scalable. Oh and one more thing, make sure you do not get a disappointing look from Coach Jared. wink


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