THE Shoalhaven has numerous athletes who are currently excelling at their chosen sport both nationally and internationally.
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Another athlete to add to that list is Worrigee's Alex Kerrigan, who is currently ranked fourth in Australia and 33rd in the world in her CrossFit under 14/15s age division.
"Rankings are determined by the CrossFit opens for the age group - it is open worldwide for anyone to compete in," Kerrigan said.
"This year, it was over a three-week period where you had to complete four workouts.
"Each workout was ranked according to either quickest time, maximum repetitions of a workout or by the weight lifted.
"At the end, points were given according to the ranking overall.
"From here, the next step is the online qualifier where a number of workouts have to be completed over the weekend.
"Thankfully, when the latest rankings came out, my hard work had paid off with some really strong rankings, which I'm very happy with."
Kerrigan, a year 10 student at Nowra High School, first start the sport five years ago - doing the pre-teen classes twice a week- and hasn't looked back
"My friend Charly suggested that I try it, so I did," she said.
"I found that it helped strengthen me for other sports that I was involved in, such as netball and football.
"The thing I love most about the sport is there's always room for improvement and how it has different components - from cardio, strength and lots of combinations of each, so there was always something different to learn and improve on.
"Also, I'd always played team sports so participating in an individual one was a new challenge.
"CrossFit now plays a huge place in my life however, I do love playing other sports as well.
"As much as I'd love to move up the rankings, I'm also aware of the massive commitment required for this and I'm yet to take that major step.
"Long term, I'll definitely continue with CrossFit but at what level will be decided in the future."
One person who'll be there when she chases that dream is coach Nic Farrugia.
"Nic has been the major influence on me at CrossFit - she always makes herself available to coach and nurtures my skills," the 15-year-old said.
"She always encourages and expects workouts to be completed with correct techniques.
"She personalises my workouts and tweaks anything that needs improving.
"Nic brings immense knowledge to the classes, she has always been friendly and approachable which makes working with her so easy."
Farrugia, who trains out of CrossFit Shoalhaven, believes Kerrigan has improved exponentially in her short time at the gym.
"As time went on, she developed a love of the sport and started attending our 6.15am morning classes with the adults," Farrugia said.
"She has gone from a young girl lifting a PVC pipe for weightlifting to an amazing young lady who is now lifting over 100kg.
"Alex is a dream to coach - she listens to correction, applies and works towards perfection.
"She works hard both inside and outside of class, spending time working on weaknesses while paying attention to her nutrition and sleeping routines.
"Although she is a competitive athlete, she is still out enjoying life and being a teen skateboarding and enjoying time with friends.
"She is supported by wonderful parents who have taught her to work hard, celebrate her victories and keep her grounded."
"There is no limit to her achievements, she can go all the way in this sport," Farrugia, who's been running the gym since 2016, said.
"I am sure we will see her on the podium at the CrossFit Games one day."
As talented as Kerrigan is, Farrugia knows there are plenty of Shoalhaven athletes who have what it takes to excel in the fast-growing sport.
"CrossFit is for everyone as it is infinitely scalable," she said.
"Our members' ability ranges from extreme beginner to advanced athlete.
"We have an amazing community who support and build each other up.
"The other thing is - it works.
"We see so many people come through our doors and change their lives with weight loss, improved work capacity, a belief in themselves from trying new things and happiness that can only be achieved from focused self-development
"CrossFit Shoalhaven prides itself as treating each athlete that comes through our door as an individual.
"We have athletes aged from four years to 60 plus years.
"Each one comes with their own needs, goals and story.
"We work with all our members in a personal way to ensure their goals are reached."
Kerrigan and her other gym mates are now preparing for the CrossFit Shoalhaven online qualifier from May 6-10 - which should be the start of a busy couple of months for her.
"If I finish in the top 20, I qualify for the actual CrossFit Games which are held in the United States in late July (pending COVID-19)," she said.
"Also, because I finished in the top 10 in Oceania for the CrossFit opens, I've been invited to the Torian Pro in Brisbane to compete at the end of May."
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Courtney Ward
Sports Journalist for South Coast Register and Milton-Ulladulla Times, who loves all things sport and travel. All views are my own.
Sports Journalist for South Coast Register and Milton-Ulladulla Times, who loves all things sport and travel. All views are my own.
