Athlete Spotlight: Samantha Spell


Name:Samantha Spell-Goade


Occupation:Nurse Practitioner

Hometown:Atlanta, GA

Which class time do you usually attend?Anyone I can get to!

Favorite WOD:Anything with gymnastics

Favorite CF Movement: Handstands and dumbbell snatches

Least Favorite CF Movement: Overhead squat

3RM Back Squat:95#

1RM Deadlift:145#

Favorite Food: Lately Poke’

Favorite Movie: Bull Durham

Favorite Athlete:My daughters!

Dream Job:Yoga instructor

Dream Vacation Destination:Costa Rica is still on the to do list!

If you could have any super power…Teleportation

Favorite Motivational Quote:There are so many! My last two on the list are: “Your time is limited, so don’t waste it living someone else’s life” -Steve Jobs. “Every person, all the events of your life are there because you have drawn them there. What you choose to do with them is up to you” -Richard Bach.

How long have you been doing CrossFit?

I believe 10/2017


How did you first discover CrossFit and what made you decide to start?

I needed group fitness for motivation and I wanted to get stronger, so I thought…why not?


Tell us about your fitness/sports background:

Original “aerobics” instructor in the 80’s, competitive jet ski racing in the 90’s and since then I have enjoyed trying all types of physical activities from yoga to aerial arts!


What sorts of positive changes (mental, physical, emotional) have you noticed in your life since getting involved at No Excuses?

Despite slow progress with only making a couple of classes a week, I still see progress. It is a great sense of accomplishment to be able to do things that you couldn’t before.


Who or what keeps you coming back and motivated?

My goal was to get stronger, and I am. Increased strength with functional mobility is more important than ever to me now that I am in my 50’s! The supportive environment always makes me feel at home during the workouts.


In what other ways do you use your fitness?

The strength I am gaining from CrossFit has translated to improvements in all my other physical activities such as yoga. I even tried flying trapeze earlier this year!


Please share with us a favorite CrossFit or No Excuses moment.

I don’t have a single moment that stands out but anytime I can do a movement that I couldn’t do before, that’s a good day.


Name one goal you would like to achieve in the next year (doesn’t have to be CrossFit related, but it can be)

A full handstand push-up and get my toes all the way to that bar!

Tell us about your hobbies and interests outside of the gym:

Building a farm in Tennessee and being a travel softball mom to my daughter.


What advice do you have for someone just starting CrossFit or is on the fence about starting?

You may think you can’t, but you can. You will be surprised at the abilities you don’t even know you have.


What do you love most about No Excuses?

Honestly the modifications. If I had not been able to do the workouts or if the modifications were too easy and did not make me feel like I was progressing, I wouldn’t have stayed. It doesn’t matter if you’re doing the scaled or RX version, everyone is supportive for your success!


Coach Chris’s Take: “Samantha isalways positive, she never complains about anything.  She always come in with a “can do” attitude even if it’s something she knows will be hard or she has never done. She is also willing to work to get better and always takes the coaching and applies it to her movement or to the workout.”