Spotlight – Rana Khan
It’s been four years since this multi-talented lady first graced CFVB with her presence…and it’s been an eventful
four years! We’ve witnesses Rana become a first-time mom, keeping up
her CrossFit routine through her entire pregnancy and bouncing right back. In fact, she looks better and stronger than ever!
There is never (I mean NEVER) a dull moment when Rana’s around. She may look controlled and serene, but under the surface is a feisty spirit who curses like a sailor, has a fierce sense of humor, and has a secret ability for creating raps. Add to all this, the fact that she is a consistent athlete, an amazing mother and a supportive friend and you’ve got quite the dynamo. One more fact: she teaches the yoga class here at CFVB (Saturdays at 10 AM).
To top it all off, Rana just earned her Bachelor’s degree in Nursing while juggling motherhood/family and also
earning the distinction of “Employee of the Year” for the Health Department. She’s a true renaissance woman!
Factoid: Rana is pronounced like “Donna,” with an “R.”
Here’s more on Rana…
Occupation: Registered nurse at the Indian
River County Health Department
Family: husband Fred, daughter Ramani, 2 dogs and a cat
Favorite Crossfit movement/workout: Just give me a good chipper
Favorite cheat meal: Pretty much any vegetarian Indian dish, and French pastries, especially almond and chocolate croissants.
Hobbies: Spending time with my family, being outdoors, yoga, Crossfit, eating, cooking and baking, and using colorful language.
Little known fact about me: I have a twin brother and we sometimes unconsciously revert to our “twin language.” Yes, it’s a real thing. I was born and raised in Chicago and know nothing about the suburbs. I’ve held dual nationality in the US and Pakistan and spent time there as a child.
I vacillate between being a concrete jungle fly girl and a tree-humpin’ hippie. My love for the outdoors combined with inexperience led me to hike to the bottom of the Grand Canyon
and back up in a day (not recommended) and to sleep in a field in Yosemite National Park with no gear using my skirt as a sleeping bag (also not recommended and yes, I hiked in a skirt).
In addition to being a nurse, I am a licensed real estate broker. Prior to that I worked in the floral industry as a designer and owned a floral shop in Fort Lauderdale for 6 years before moving to Vero. I’ve been practicing yoga for about 15 years and am a yoga instructor certified in Kali Natha Yoga, a spiritual and meditative style of yoga as well as Integrative Yoga Therapy which focuses on yoga for chronic health conditions.
REMINDER: Beginner Barbell tomorrow (Wednesday) morning at 7 AM. This is a free session for any member to attend. Come on in!
HAPPY BIRTHDAY MARGARET A!
Workout of the Day
2 sets of:
10 quadruped reach and rotate each arm
10 quadruped rotation with band assist
Foam roll up wall (emphasis on flexion of shoulder without internal rotation of shoulder joint)
4 sets of
3 push press + 3 push jerks @ 60%
500 m row sprint buy in:
@ 2:30 mark, go directly into:
8 minute AMRAP:
10 Shouder to Overhead RX 135/95 Masters 55+ 115/75
10 Burpees over bar (lateral)
Midline: 2 set of –
:45 side plank, left
:45 side plank, right
do not rest between
Post your scores to the Whiteboard.