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Trainer Profile: Sean

By admin | In Athlete Profiles | on June 4, 2011

We have a guest post from one of Sean’s OG morning class peeps, Alia:

I’m not gonna lie. My first experiences at CFI were with only with Sean, and he was CFI, well him and Ruth and some mysterious names on the board. Back in the day it was just me and him and the occasional awkward silence as he watched me suffer through a WOD. It’s funny how you get to notice the smallest things when you spend early mornings with the same person for a few months one on one. I noticed how whenever he explained something to me he would tilt his head to the side just a bit and squint with one eye. Now he could have been doing that because I had a blank stare and it looked like I wasn’t understanding.My brain doesn’t actually turn on until 1500 and my attention span is that of a small goldfish at most other times of the day. Having said that Sean is an outstanding teacher with the patience of Buddha. Another thing I noticed was the volume level of this kids voice. At times I actually questioned my own audible acuity, somedays the deafening silence of having no one else there would overpower his gentle motivational coos. It wasn’t baby talk like “Awwwwwwwwwww, c’mon you can wif dat heavy wittle weight c’mon” no (thank gawd!) it was just really quiet.

There really aren’t a lot of negative things I can say about Sean. Sure, sometimes his acronyms and warmup descriptions make about as much sense as a fish riding a bicycle but he explains them well. I just feel bad for the 730 or eve classes sometimes. He’s the least scariest scary person I know. I know my first impressions of the Intrepid couple were ‘Oh man that little Asian girl is soooo cute she prolly the good cop and the big dude is the one who’s gonna be the toughie, maybe I should go to the evening classes’. I’m glad I didn’t because I’ve learned so much from Sean and continue to learn. I can only hope that one day I can teach and help others like he has helped me. *big hugs*

– Alia 美珍

Because Sean’s such a swell guy, we also have another guest post written by resident roaster, Anna:

When you first walk into Crossfit Intrepid you may think we pay Sean to stand there and look strong. Believe it or not, he is not a marble sculpture but rather a soft-spoken, kitten loving, humble as can be trainer who has put his heart and soul into forming Intrepid into the gem it is today.

Ok that’s about as nice as I get…

I recently posted about Marcus and how he never lets you off the hook. Sean, on the other hand is quite compassionate on my lazy days. One of my favorite examples being the time I told him “Sean, Doctor says I can’t row today.” Sean instantly started listing off some alternative workouts. Now to his credit, I was recovering from clavicle surgery so he was doing his due diligence, but the Emperor would have never fallen for that one.

A few weeks back the “bad girls club” threw a bachelorette party for Ruth and our other brides to be. As part of it, Pooja quizzed the grooms on some important questions, including “Who is your celebrity crush?” Sean, being the most sincere guy in the gym politely answered “no comment.” Ruth smiled and blushed as if there was no one her man would rather be with. I, on the other hand considered this a sly move by the double-unders king, protecting himself from the wrath of his bride if he answered honestly (just ask Michael). I guess that is his way of making up for proposing to Drew. Or maybe for the time he gave her a fist pound rather than a kiss when leaving.

In post-proposal bliss

Everybody has a pre-lift regimen, jitters, bathroom break, etc. Sean happens to let out important embarrassing pieces of information JUST before a WOD. Like during our Christmas WOD when Mariah Carey’s “All I want for Christmas” jingle starts and he (not so quietly) says under his breath “I love this song!”

Lastly, and most importantly… have you seen this guy eat? The answer is probably no unless you have trained your eyes not to blink. I tried to find a cartoon character that demonstrated Sean’s chicken wing eating skills. He is the guy that the whole wing goes in the mouth, and not a second later the cleaned bone comes out. I can’t say enough about how much Sean likes to eat. Perhaps the fact that every time he and Ruth go to the grocery store the checker asks “oh, big BBQ party this weekend?” says something.

Happy Birthday to the Son of Zeus, Our gym Dad, Triceps’ triceps, and the nicest trainer in the box. Thank you for always taking time out of your workout time to answer questions and make sure we are stretching for long enough. I know your 28th year on earth will certainly be a magical one.

WOD 06.04.11

Regionals WOD #4

100 Pull Ups
100 Kettlebell Swings (24k/16k)
100 Double Unders
100 Overhead Squats (95/65#)

WOD will be scaled according to level and ability!!

General Rules:
Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.


These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Kettlebell swing:

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

16 Comments to "Trainer Profile: Sean"

  • Michelle says:

    June 4, 2011 at 8:59 AM -

    Happy Birthday Sean!!

    Hope you and Ruth are having a great time on our Super Double Secret Vacation! Careful you don’t take a wrong turn and wind up in Vancouver, you promised Obama you were staying in the continental 48. Wow, that makes you sound like a super hero! We need to get a big spotlight with a Son of Zeus Z in it, batman-style, that we can shine over Redondo when we need your help!

    Thanks for all the advice, support, and guidance you give us every day.

    Love the guest posts ladies.

  • Michelle says:

    June 4, 2011 at 9:00 AM -

    HAHA!! I’m reading the CFI site and posting from Michelle’s computer. This is actually Scott. :) This could be dangerous. What should I say…….

  • kathy says:

    June 4, 2011 at 9:25 AM -

    Anna, “big BBQ party this weekend?” Seriously funny! Alia, you were quite mushy!

    Happy Happy Birthday Sean!! You are the nicest trainer in the gym (the biggest too), and I appreciate all the times you took me aside to explain what I am doing wrong with an earnest look on you face. You deserve a wonderful birthday! Hope you are doing your job Ruth!

    I’d also like to add a comment to Marcus’s b-day post here prompted by Anna’s post. The Emperor doesn’t let anyone get away with anything. He gave me a higher box yesterday and thought I wouldn’t notice!

  • M^2 says:

    June 4, 2011 at 9:30 AM -

    Happy Birthday Sean!

    Thanks for being awesome.

  • Michelle says:

    June 4, 2011 at 10:35 AM -

    Happy Birthday Sean!! (from the REAL Michelle, not imposter Scott). I hope you are having a great day in Seattle!

    My body would never be able to handle CF at 6:30am but Sean taught my foundations classes because Scott told Ruth I thought Marcus was mean. (Not true Marcus!) Sean explained things so well and was so encouraging and supportive.

    I can attest to how much Sean eats. I read his food logs during the whole 30 and was always shocked at how much he ate. His mid-afternoon snack would be a full on pork chop dinner! But the Son of Zeus needs all of that protein to be so Zeusly.

    Thank you Sean for all you do for us everyday!

  • Jake says:

    June 4, 2011 at 11:36 AM -

    Happy Birthday Sean! Great post roast

  • Nik says:

    June 4, 2011 at 1:44 PM -

    Happy birthday Sean!!!!!

    Hope you’re enjoying the secret bday getaway!

  • Michael H says:

    June 4, 2011 at 2:18 PM -

    Happy SeanDay! You are the coolest and nicest fella I know. I hope you enjoy your day at your secret getaway? I’m betting it’s a Vegas Buffet? :)

  • Holley says:

    June 4, 2011 at 2:46 PM -

    Happy Birthday Sean!!!

    I will never forget meeting you on my first day at intrepid, I was a little intimidated by you when I first walked in but after meeting you I realized you were a gentle giant. :) I loved your answers to the bacelorette party questions, you and Ruth are truly the perfect pair! Have a fun weekend!

    Nice work Alia and Anna, loved the posts!

  • Melina says:

    June 4, 2011 at 5:18 PM -

    Happy Birthday Sean! Your patience and excellent explanations of everything make me love the morning class, of course along with Alia’s “that’s what she said” jokes. I second Alia’s sentiments in her post, she hit the nail on the head perfectly. Hope you have an amazing time on your birthday getaway!

  • Sandi says:

    June 4, 2011 at 6:05 PM -

    Happy Birthday Sean! I really appreciated your training and encouragement. I hope you have great day!

  • Tom says:

    June 4, 2011 at 6:17 PM -

    Happy Birthday Sean. There are many people who refer to themselves as “teachers” but I have to say that you (Marcus and Ruth) are three of the finest teachers I’ve ever had the privilege of being around. Please continue to put: “Integrity first, service before self, excellence in all you do.”

    If you are in Seattle right now there is an awesome pub in Winslow out on Bainbridge Island (you can take the ferry from Seattle) called Harbour Public House. They have grass-fed beef burgers and good salmon items.

    If you are in Las Vegas go hit the all you can eat sushi buffet at the Belagio, but don’t eat the rice it takes up too much space which can be filled with yummy fish.

  • Amy says:

    June 4, 2011 at 7:27 PM -

    Happy Birthday Sean!!!!

  • pooj says:

    June 4, 2011 at 8:05 PM -

    Happy birthday Sean!!! Hope you have a fabulous day!

    1. Sean says:

      June 4, 2011 at 10:27 PM -

      Thank you Intrepids for the birthday wishes and such kind words, I’m truly overwhelmed. Anna and Alia, you two rock. Thanks for the birthday posts/roasts. Coaching you two has been amazing. Today was an incredible birthday, see you all on Monday when we’re back from Seattle.

  • Jason says:

    June 6, 2011 at 8:55 AM -

    Happy belated birthday, Sean!

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