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Fit Team Member Spotlight: Cassie Smith

This editor says yes to all fitness challenges. Olympic lifts? Yes, please. CrossFit? Hell yeah! Keg carries? No problem. Meet a modern woman who's up for any challenge!

Name: Cassie Smith
BodySpace: cassie1162
Age: 27
Height: 5'6"
Weight: 145 lbs
Education: M.A. English Lit; B.A. English Lit
Job Title: International Editor
Date of Hire: 12/12/11
Athletic Background: 4 years college soccer
Super Powers: "Your Mom" jokes
Random Fact: I've eaten guinea pig.

The female fitness ideal is changing. Women like Cassie Smith boldly lift because they want to be strong, not because they want your approval. Her functional strength will leave you 'mirin. Race her, try to outlift her, or start an argument with her, and you'll have a battle on your hands.

Humor, grammar, and fitness combine to make Cassie a powerhouse in's Digital Publishing department. Whether she's hollering for her coworkers to join her in a walk around the building or showcasing her talent in shoots for our Exercise Database, she is a vocal advocate for strength and athleticism.

Meet yet another of our employee who refuses to settle and lives to knock off one goal after another. Congrats to this month's Fit Team Member, Cassie Smith!

Tell us a little about yourself. What is your position at How long have you worked here?

Primarily, I'm a content editor. That means I get to edit awesome articles that we put on the site. I also get to write my own articles, which is always fun. I've been working at for about a year and a half.

You played collegiate soccer. How did that help prepare you for a career in fitness?

Being a collegiate athlete helped me become a better teammate, co-worker, leader, follower, and competitor. It also taught me to love and appreciate fitness itself. Although my knowledge base has grown considerably—I pretty much read and talk about fitness all day—my basic interest in the body and its capabilities made this career choice an easy one.

Do you participate in any type of competition to prove your athleticism?

I just participated in the Dark Horse CrossFit event at the Boise Fit Expo. I'm not sure it "proved" my athleticism, but it certainly challenged it.

Do you feel that CrossFit has made you stronger, as an athlete and person?

It's definitely made me recognize that I'm not as strong, fit, or awesome as I thought I was. Sure, I have the capability of being impressive, but that's true for many people. Every day I'm challenged to beat, keep up with, or emulate someone who is better than me. Knowing that it's always possible to perform better has been really motivational.

I have to give a shout out to my Arbor CrossFit friends. Thanks for everything!

What is it like working at Does it create a helpful fitness environment?

It's impossible to work here without being inspired. Whatever your interest: dancing, climbing, running, or bodybuilding, people are interested and supportive.

In our little Digital Publishing cave, any announcement of a PR or new 1RM is automatically given a positive response. We want each other to do well.

What's a B-Dub?

A B-Dub is a building walk. Every three hours or so, we content peeps go outside and walk around the building. I spend six hours per day thinking about B-Dubs, and the other two talking about them. I guess you could say that love and obsession are separated by a very fine line.

How do you balance your private goals with those of the company?

For me, the work/play balance is pretty simple. I've never felt like work rules my life, or that what I do at work is unimportant. My turbo levels are usually pretty low, so this company's flexible, easygoing culture is perfect.

Are there any negatives to the company? If so, how would you change them?

The only negative about my job is the fairly consistent user criticism I get about my work. I've gotten really mean emails, been called a "douche," (which, actually, is kind of funny), and have been told more than once that an article is "the worst thing ever written." But, I also get really positive, helpful feedback. So it all evens out.

What are your co-workers like? Dweebs?

The Digital Publishing team is the coolest. Everyone is wonderfully dorky, intelligent, funny, and talented. We laugh every day.

Has anyone from inspired you to reach your goals?

I've been inspired by a lot of people. Everyone has a unique story and a particular passion. I like learning about them.

You are a strong woman! Do you feel like a target sometimes in this industry?

Ha! By "strong" do you mean that I'm opinionated? I feel really "strongly" that a woman should commit to fitness for personal reasons, not because she feels pressured or her boyfriend says her thighs are too big.

I also feel that men and women should let go of what a woman is "supposed" to look like. If a woman wants to be a bodybuilder, or compete in powerlifting, or try a strongman competition, then she should go for it. Nobody, man or woman, should be limited in what he or she can do or look like because of gender.

I really dislike the fact that women aren't always supported in their fitness goals because they might be considered "masculine." If that makes me a target for criticism, then I have this to say: Come at me, bro.

What is your favorite feature on the website?

The content! Duh! I love that we provide solid information to people who are complete newbs, experts, and everything in between.

How do you envision the future of fitness? Can everyone, every shape be included?

To me, fitness is not always about how you look. Your fitness depends entirely on what you want for yourself. If you're not interested in being super ripped, there's no reason to feel bad. There are a billion other reasons to be fit; they're all valid and important.

What are your future fitness goals? Do you think working for will help you reach them?

Right now, my goals are centered around CrossFit. I want to make it to regionals next year. I know, with absolute certainty, that I'll be supported in that goal.

If you could have a workout session with one person, all time, who is it?

The Goblin King...

Cassie's Top 5 Workout Tracks

  1. Bobaflex, "Bury Me With My Guns On"
  2. Awolnation, "Sail; Unlimited Gravity Remix"
  3. In This Moment, "Blood"
  4. Blue October, "What If We Could"
  5. David Guetta feat. Sia, "Titanium"

Routines and Regimens

My lifting schedule doesn't work like most bodybuilding body-part splits. It changes every day, but generally we do a strength or skill component and then the Workout of the Day (WOD), which is usually a metabolic conditioning circuit.

Sometimes, I do an extra "athlete" WOD that's geared toward gymnastics training. Here's a general idea of what a week might look like:

Training ///
Day 1
Day 2


  • Pullups Pullups


    5-10 strict reps on the minute for 10 minutes
  • WOD: Perform 4 rounds for time

  • Running, Treadmill Running, Treadmill


    400 meter run
  • Power Clean Power Clean

    Power Clean

    10 reps
Day 3
Day 4
Day 5: Rest
Day 6: Partner Metabolic Conditioning Workout
Day 7: Strength/Skill Work

Nutrition ///

My nutrition changes depending on what I'm working toward. Right now, my goals are performance-based. In order to perform well at CrossFit, I need carbs. If, like during the employee transformation challenge, my goal is fat loss, I cut some carbs out of my diet.

Though I eat clean most of the time, I do drink beer and eat chips, and I love anything made out of chocolate.

Daily Totals
  • Calories: 1,770
  • Fat: 81g
  • Carbs: 130g
  • Protein: 150g
Meal 1: 8 a.m.
Meal 2: 12 p.m.
Meal 3: 3:30 p.m. (Pre-workout)
Meal 4: 6 p.m. (Post-workout)
  • Fresh Fruit

    Fresh Fruit

    1 piece

Meal 5: 7 p.m.
Meal 6: 8:30 p.m.
  • Justin's Organic Peanut Butter Cup

    Justin's Organic Peanut Butter Cup

    1 cup

Supplements ///

My supp regimen is really simple. I pretty much stick to the basics. I'm also pretty stimulant-sensitive. Pre-workouts and fat-burners make me feel like I'm on crack. (Think Jared Leto's Mom in Requiem for a Dream.)

With Lunch

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