Novembers athlete of the month – Sam Wiley



Congratulations November athlete of the month, Sam Wiley!!!  Sam always has a smile on her face, is up beat, helpful to others around her and is excited and determined every time she comes in the door. It’s no wonder why she is athlete of the month for November. We are so excited about her progress that she has made and continues to make. You can catch a class with Sam in the evenings at 6:30pm, in BarbellClub or in Oly class. Keep going strong Sam! Sam is also doing her first RX comp in the Everyday Warrior, Battle Series, which is a competition that helps support cancer patients in the CrossFit community!

Name: Samellia “Sam” Wiley

When did you start doing CrossFit?What motivated you to start CrossFit?

I started crossfit October 2013. I started in the getting started program using a Groupon. I really wanted to lift weights. I really didn’t want to lift weights by myself. I’m the biggest scaredy cat you will meet, so going into a big box gym to lift by myself was not an option.

Favorite WOD/lift? I think I will always have a soft spot for Grace, that was our first bench mark WOD. Favorite lift is probably back squat because it’s a decent number, ha!

Least Favorite WOD/lift? Cindy because it’s so repetitive. Push press, because I can’t put up a decent number (yet).

Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I grew up in a town of 300 people, St. Paul, Oregon. The only sport I played was softball wayyy back in high school. I live in Beaverton with Mr. Wiley, you know him from the 5:30pm class, most of you have met or seen pictures of my son Dominic either working on his rope climb or pull ups. He is 8 years old. I work for the City of King City, if you need a passport, I can help you with that. I have two cats. I do not have a creative bone in my body. I eat all the time; it’s really annoying for the people around me.

What were you doing before CrossFit? Before crossfit I was at a fitness studio for 3 years, it was kickboxing bootcamp. It was really hard on my body and I just couldn’t do it anymore, I had injured my knee and shoulder and had dealt with tendonitis in my elbow.

What were your thoughts after your first CrossFit workout? I’m so glad that I did the getting started program, it really was instrumental to my success and boosting my confidence. I really felt like I could do this. I was so nervous about crossfit, but after the first class I really felt like these were workouts that I could do and I wanted to keep coming back.

What were your goals when joining CrossFit? Have you achieved any of those goals? I wanted to get my unassisted pull up, and did that in April. I wanted to beat my backsquat of 150, I did that. My new goal is hitting 100 on the snatch. My ultimate long term goal is to get a muscle up.

Has CrossFit affected your life outside the Gym? I really do love crossfit and still get excited when I walk in. I think crossfit has really helped my obstacle course racing that I do in the summer. It has really built my upper body strength to help me pull myself over walls or crawl under barbed wire. Crossfit has also introduced me to the Paleo way of eating. I’ve spent a lot of time learning about paleo and also finding new recipes. I do like to cook/bake.

What advice would you give to a newbie just joining CrossFit SW Portland? I think to be successful you need to listen, ask questions and have fun with it. Be consistent with your workouts weekly. The coaches and assistants are available and are there for you. The workouts can be strenuous, work hard but don’t push yourself so hard that you can’t workout for the next week due to soreness or strain. Workouts can really be tailored to anyone at any level.



Published by Transformations Made Possible


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