Meet Miranda!


What led you to join the CrossFit Protocol family (and how long have you been a member)? I was originally introduced to Crossfit about 5 years ago when my mom joined. I had never heard of it at that time so I wasn’t quite sure what it was about. Eventually, I started to come on Saturdays and do an occasional weekday drop ins. Because I am a student at Troy University, my membership only consists of a full summer 2 years ago and dropping in as much as possible during school breaks. 

What is your past fitness/sports/exercise history? I have always been pretty active ever since I was little. I joined the cross country and track team in the 7th grade. I was on the JV team until 9th grade when I joined the varsity team. In track, I ran the 800m and 1600m races. 

What did you think about CrossFit before you started? I really enjoyed CrossFit when I first started. I loved how it felt like a community of people that just wanted to cheer you on and support you. I have always had a hard time exercising on my own at gyms so having a group of people and a coach to keep me accountable is super helpful.

How do you feel about CrossFit now that you’ve been doing it for some time?  I still feel the same about CrossFit! I love how it is very welcoming and makes you feel like you’re part of a family. 

Tell us about any results you’ve experienced as a result of CrossFit. I haven’t been coming to CrossFit consistently until recently because of being away at school so I haven’t had any huge results yet. The main thing I notice is that I feel way more energized. I also have already noticed a change in my flexibility and endurance. 

How has CrossFit affected you in your regular life? In my day to day life, CrossFit has made me feel more confident and it has also encouraged me to eat healthier and not just sit around and eat junk food! 

If you could pick one exercise that you never had to do again, what would it be?  Anything involving the bike!

Tell us one thing about you that we might not know. I am graduating from college in July and getting married in August! I love traveling, photography, dogs, music, and scary movies!

Miranda and her mom, Hedy.

Miranda and her mom, Hedy.

What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal? In my opinion, healthy eating is more than just making sure you’re eating your veggies. I think it is eating a good balance of macros and limiting the amount of processed food you intake. Try to eat food as it comes straight from the Earth. Also, healthy eating isn’t healthy if you’re constantly depriving or restricting yourself. Be sure to allow yourself to enjoy the little things in life like ice cream and pizza every once in a while!  

The way I eat has varied greatly over my college years. I have tried several different diets such as vegetarianism and keto. Although these diets had really good benefits, I have decided that I feel my best when I eat a healthy blend of whole foods without overloading my portions. I try to start every day with either eggs or oatmeal and maybe some fruit. For lunch and dinner I usually just eat a lean protein, whole carb, and a lot of veggies. I also have been working harder to drink more water which can help greatly if you struggle with overeating because it will help make you feel fuller than you actually are.

My favorite “Cheat Meal” is usually something covered in queso or a bowl of cereal. Frosted Flakes and Cinnamon Toast Crunch are my favorites. No shame. Oh and BREAD. 

What’s your biggest CrossFit accomplishment? Since I haven’t been coming regularly until recently, I think my biggest accomplishment so far has been showing up for 5 am CrossFit with my mom even when its reeallllyy hard. My goals for the future though are to run a sub 9 minute mile, bench 70lbs for my 1RM, and deadlift 140 lbs.

What goal are you currently working on and how do you plan to attain it? My current goal besides from ones above is to get in the best shape I can for my wedding!

If you could design your own WOD, what would it look like? My favorite WODs are the super basic ones with basic movements. I don’t like to make things complicated. If I created my own WOD it would consists of exercises that are easy for most people to do: 

15 min AMRAP 

40 m sled push

10 box jumps

15 ab mat situps 

Why did you want to intern at CFP? As an intern at CFP, I would like to learn everything that is involved with running a fitness facility. I would also like to know more about personal training and training large groups. 

What are your career goals? My goals for the future are to get an ACSM certification and then possibly go on to PTA school. I would also like to maybe make something of my photography one day. 

What is the best advice you have for someone who may be interested in checking out our gym? My advice for anyone who is interested in checking out Protocol would be to just do it! Everyone is very nice and welcoming and you will not regret it. 

Maia Burchell