CFDC H Street Member Spotlight January 2023: Noura Hemady

CFDC U Street Member Spotlight January 2023: Koji Ota
January 2, 2023
Coach’s Corner: Mike Marrone
January 2, 2023

How long have you been doing CrossFit and how long have you been at CrossFit DC?

I started Crossfit in 2017 and I’ve been at CrossFit DC since November 2021, when I moved back to DC after a few years in Philadelphia. I’d dropped in a few times at H Street with a friend who was already a member and liked the coaching and the environment!

 What do you do when you’re not crushing workouts at the gym?

I grew up swimming and I’m also on a swim team, District of Columbia Aquatics Club. We have practice at DC public pools all around the city (and compete sometimes too). You can find me at a pool a few times a week complaining about how sore I am and how cold the water is. I also….watch way too much tiktok and take way too many snapchats of my cats.

 What is a goal you’re currently working towards (in the gym or beyond)?

Toes to bar, not being terrified of kicking into a handstand. Falling on my head after kicking up to the wall a few months ago really set me back on that goal… I’d really love to fix my split jerk bar path too.

 Favorite and least favorite CrossFit movements/workouts?

I love, love, love wall balls and hang squat cleans. I find it so satisfying to get into a rhythm with those two movements. I also love a long chipper with a variety of different movements to keep your mind occupied. My least favorite movements are anything with strict pressing (bench, strict press, I’m sure I would hate HSPUs if I could do them), and my least favorite types of workouts are couplets, which I find psychologically challenging.

What is one coaching cue/tip that has helped you recently?

Amon recently told me to do my pull ups with a slightly wider grip. I have really long arms, so reducing the distance I have to pull really helped me!

What is something you wish you knew about CrossFit when you first started?

When I started CrossFit, I found doing strength work kind of tedious and boring; I didn’t really understand how it translated to the metcons or to my swimming, but I’ve grown to really appreciate dedicated strength days (especially any kind of squat movement, or strict pull up variations!)

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