April 2019 Islip CrossFit Member Spotlight- Sean Vail

This month, our Islip CrossFit member spotlight honors Sean Vail. Sean has been with us since September and in a short 7 months he has grown so much. His attitude is one to be admired, he listens to his coaches, he’s a great partner to workout with and yes, he has nice gear 🙂 It’s clear to see the progress Sean has made with his weightlifting form, gymnastics and endurance in metcons. He’s on a path to becoming a better athlete every day and we’re proud to have him as part of our Islip CrossFit family. Congratulations, Sean. Keep up the great work, we’re excited to see your continued growth.

A Word From His Coaches….

Sean has been a member just over 6 months and I can’t say enough good things about him. He’s made amazing progress in such a short time largely due to his positive attitude and willingness to scale appropriately. He’s so coachable and is able to apply lessons directly to his practice, which is how he’s already great at double unders! Keep it up Sean!  –Coach Nick

Sean hae been a pleasure to coach since day 1 in foundations.   He always has a positive attitude, a great work ethic, and thoughtful questions that he truly cares about the answer to.  He has been a great addition to our community. Oh, and he has by far the best workout attire I’ve seen. –Coach Phil

Sean is an absolute pleasure to coach whenever I have had him in class. His energy is great, always smiling, stays positive through tough workouts and always has fresh workout outfits. Congratulations Sean, well deserved! –Coach Taylor

Let’s Learn More About Sean…

Tell us about yourself?

Before I say anything about myself I just want to thank all the coaches for this recognition. Nick, Pete, Christine, Phil, Trish, Taylor.. You are all amazing at what you do not only because of how skilled and knowledgeable each of you are but also due to the genuine interest you all display while helping make us better… a rare trait to have, let alone witness in any individual and you all have it. Superhero-esque and truly inspirational! Also…to all the seasoned members who have had to deal with my million questions about technique or life stuff, or carry the load during a partner work out, or just help out the squad for the greater good…you are all legends. I’m grateful for your presence and to be acquainted with such awesome people..

Ok now as for boring me…West Islip born and raised, moved to Bay Shore in 2017 with my incredible fiance Jaclynn, and our large fur baby Teddy who some of you recently met. Jaclynn is a fitness instructor at Equinox and SLT. I’ll get her in for a WOD one of these days. I just know that in order for that to happen I will have to take one (maybe several) of her classes and I’m just not ready to make that sacrifice yet lol.

What do you do out in the real world?

I am a Private Client Advisor with J.P. Morgan. I provide and manage investment solutions and wealth management strategies to high net worth individuals….. Very demanding and often excruciating job at times but its all worth it as I really love what I do….

CrossFit Journey…

What brought you to Islip CF? How long have you been doing CrossFit?

 I started at Islip Crossfit in October 2018. I had a short stint at another CF gym about 10 years ago but it didn’t work out. A combination of moving basically down the block from Islip CF, knowing some of the current and past owners, and many conversations had with Jeanann over the years about how awesome it is brought me here.

What was your first CF workout? What did you think after it?

Hmmmm I don’t recall the exact workout but it involved burpees, and rowing. I do remember it being soul-crushing as all of the WODs are and thinking about being excited to get back after it as I literally crawled to my car.

What changes have you made in your workouts that have been the most successful?

Scaling and pacing myself as opposed to going to heavy or fireballing like I would constantly do in the beginning….

Favorite movement? Least favorite?

Favorite movement is burpees and double unders, Least favorite movements are snatch squats and thrusters.

If you could program it, what is your perfect workout?

Well Im def not qualified enough for this one but how about this…

Waterfall from 20 to 5: Burpees, KB swings, Pull Ups, Calories Rowed

Favorite workout music?

I’m good with anything but country when it comes to workout music. I feel like I respond best to 90’s hip hop, EDM, Phil’s Death Metal and Rocky playlists are great too.

Advice for a new member or someone thinking of trying CrossFit?

– Work smarter, not harder until your good enough to do both.

– Pace yourself

– Dont be afraid to ask questions

– Trust the process

What is your favorite part of Islip CrossFit?

The people and the coaches. Everybody is so friendly and willing to help.

What motivates you to keep coming back each day?

I’d have to say the Euphoric feeling I have when Im walking to my car after completing a workout which I know I gave everything I could give both mentally and physically. Best feeling in the world… I’m addicted to that feeling.

What is your greatest achievement in your fitness so far?

Well I RXd a few workouts, had some PRs and did HSPU’s the other day which all felt pretty great. Getting Double Unders down was a great achievement for me too

What has been the most challenging part?

Mastering the technique involved in several movements I struggle with

Short term goal? Long term goal?

Short term: Muscle Up by end of summer

Long Term: RX all workouts

What/Who motivates or inspires you?

Seeing progress is def motivating but the coaches are the most inspirational to me without a doubt. I really feel like you all believe in me and that sense of belief inspires me to not give up and really pushes me through the “darkness” built into every workout.


Favorite Cheat Meal?

Pizza, anything with cheese really, and Girl Scout Samoa Cookies are my ultimate weakness.

What changes have you made in your diet that have been the most successful?

I gave up the Samoa cookies 🙁

What’s your go to breakfast?

Egg white omelette with turkey, Swiss cheese, and side of root vegetables from Glen’s in Babylon.

Do you eat before you workout? (If so, what?)

No way. I couldn’t imagine that ending well for myself nor anyone around me.


What Superhero are you?

Superman (wears suits during the day and tights at night)

Biggest Fear?


Best Vacation?

Hawaii and Greece

If you aren’t at the box, where would we find you?

Most likely working in office or at home..pretty boring stuff.

If you won lotto, what would you do?

Lambos for everyone! lol

I would obviously meet with a financial planner to create a sound, tax efficient financial plan that would ensure the money never ran out for generations to come while also providing current financial flexibility to do as I please. Then I would take a yacht around the world. All are welcome.

Who is your celebrity crush?

Emmanuelle Chriqui (Sloan from Entourage)

Last pic on your phone?

Pic of my niece and I at a play she was in.

What’s the wallpaper on your phone right now?

My dog

What’s in your most frequently used emoji tab?

I’ve been using the “mind blown” emoji a lot lately.

What’s the last thing you searched for on Google?

 “Sloan from Entourage real name”

Summarize your lifestyle in 4 words or less.

Determined, Grateful, Fun, Healthy


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