Little victories, big gains

“As many wins as possible” is a philosophy in CrossFit that encourages people to focus on little victories during each workout and to fight for optimism.

This philosophy led adjunct lecturer Sherrie Yacalis to compete in global CrossFit competitions. It also informs the positive environment she maintains in her weight-training classes at Binghamton University.

Yacalis’ own fitness journey began after college when a friend invited her to an aerobics class. She fell in love with working out in a group environment and went on to become certified as an aerobics instructor. She is also a certified USA Weightlifting coach.

In 2014, her path took a turn when she started CrossFit.

“[CrossFit] ties a lot of things together,” she said. “There’s gymnastics and weightlifting and cardio. It took me a couple years before I was brave enough to go into a CrossFit gym. Once I did, I thought, ‘This is it!’”

Since taking up the sport, Yacalis has competed in several local CrossFit competitions, as well as earned CrossFit Level 1 and CrossFit Gymnastics certificates.

In January, she competed at Wodapalooza (the name is derived from the CrossFit word “wod” or “workout of the day”) in Miami after multiple rounds of regional qualifiers. The event is the largest and most diverse of the global CrossFit competitions, and was Yacalis’ first international event.

Preparation for the competition lasted six long months, when Yacalis struggled to remain focused on training and dieting for that length of time.

She also found the competition itself intimidating: She was up against the best in her age group, on her own and didn’t know many of the workouts in advance. Plus, she had to swim 300 meters in open water and she normally doesn’t even get into a pool.

Despite this, Yacalis kept her spirits up and placed seventh in her age group.

The positive mindset that propelled her to compete on a world stage also guides her teaching in Binghamton’s Health and Wellness Studies Department. She has been teaching Wellness Thru Weight Training for four semesters; the class focuses on movement and mechanics that allow students to grow strong.

Yacalis emphasizes the importance of fitness to overall health and focuses on factors such as stress and sleep. She also uses practical, everyday activities to help students understand complex exercises. For example, she explains that students perform deadlifts every day when they pick up a bag of groceries or lift their backpacks off the ground.

“It’s really rewarding for me to see people who were really intimidated being more comfortable in the gym,” Yacalis said.

She also strives to make her classes an inclusive, friendly space for students to explore fitness, whatever their goals may be.

“It is an environment that welcomes all types of bodies, personalities and levels of fitness,” said Brian Shapiro, a junior and former teaching assistant for the course.

“I want [students] to try new things,” Yacalis said. “I want them not to be afraid to ask for help, and to look at me as a coach who is there to help them. I want students to leave feeling they want fitness to be a part of their lives.”

Her approach seems to be working, according to Justin Allen, a sophomore who also served as one of Yacalis’ teaching assistants.

“Sherrie’s determination rubs off on anyone she encounters almost immediately,” he said. “She has taught me that there is always time in your day to get a workout in.”