March Athlete of the Month – Sarah Lichenstein!

Sarah's commitment to fitness has caught the eye of the coaching staff at CFNH. Not only has she dedicated herself to CrossFit, but she's an avid member at DAC PT, ensuring that she's working SMART and injury-free. 

Thank you for always bringing a positive attitude and a willingness to learn! For the record, we think you'd be an amazing coach… smile


1. When and where did you start CrossFitting?

I started CrossFitting in March 2015 at Crossfit Steeltown in Pittsburgh, PA – I just celebrated my 4-year CrossFit-iversary!

2. What are some of your goals to accomplish in 2019?

I have a lot of goals for 2019, I would really like to conquer my fear of box jumps, hit a 200lbs back squat, figure out how to string together my T2B and DU, and start olympic lifting.

3. What are some of your recent accomplishments of which you're most proud?

I’m really happy that I have been able to perform the RX version of all the Open workouts so far this year – that is definitely a first for me. I have also been working with the DAC PT crew to improve my form and strength and I’m very excited about my progress so far!

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 have tried a lot of different nutrition approaches, but right now I’m work with Josh at DAC PT on adjusting my macros targets to help me reach my body composition goals while also achieving maximum gainz!! My dream cheat meal/day would involve a lot of pizza and chocolate chip cookies.

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 & Butter WOD:
25 min chipper AMRAP –
250m row
20 deadlifts (95)
50 situps
15 front squat (95)
250m row
10 Power clean (95)
50 situps
5 Power snatch (95)
250m row

Goat WOD:
3 RFT –
100 DU
50 wall balls (20/14)
25 box jumps (24/20)

6 How do you spend your time when you're away from CFNH?

I’m a post-doctoral clinical research psychologist, so when I’m away from CFNH I am doing research on adolescent brain development and risk for mood and substance use disorders. I also spend as much time as possible with friends and family, as well as occasionally watching true crime documentaries and/or trashy reality TV.

7.What is one fact that other CFNHers may not know about you?

I would love to become a Crossfit coach someday!

8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?

Don’t worry about competing with anyone but yourself and celebrate all the little wins along the way!


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