ATHLETE SUCCESS STORIES

BRITTANY

Brittany has always loved to run. A friend of hers invited her to do the Endurance program at CrossFit West of the River. Once that program ended, Brittany was then invited to try WOR Fit – she thought it would be a great way to add strength training to her running routine. At first she wasn’t sure if the class was right for her. But then after a few classes she realized that it was definitely for her and she really enjoyed it. She loves that Coach Kristen makes the class fun and challenging at the same time. She also loves the creative movements that are incorporated into class because there’s always something different. Plus Coach Kristen sometimes randomly dances around the room which makes Brittany smile and even forget that she’s working out! One of her favorite parts of the class is the other participants – they always encourage and push each other. Brittany set a specific Wall Sit time goal for herself…and she was able to accomplish it! Next up: building over all strength in order to become a better runner. Brittany is looking forward to training for her second 1/2 marathon and knows that both WOR Fit and WOR Endurance have helped her in achieving the goals she has set for herself. One of her favorite memories from WOR Fit was when her 1 year old was upset and wouldn’t stop crying – Brittany was afraid she would just have to stop working out. But Coach Kristen went and picked up the baby and held her while she coached the last 15 minutes to ensure that Brittany was able to finish her workout. She says “WOR Fit is always fun and each day I come I look forward to it and I feel better when I leave.”

TARA

 

Tara Steeples always wished she was a better runner. Many years ago she went through a running phase with a couple of friends. They did a couch to 5k program and ran/jogged several 5ks, but she always felt like she struggled – never finishing in under 40 minutes. She remembers watching elderly women speed walking faster than she could jog…and so she gave it up. When CrossFit West of the River introduced the Endurance program, she decided to give running one more try. At least this way she would improve her technique…and she started to get excited about the idea of finishing a half marathon! During the first few classes, she questioned why she had signed up for the program – running was HARD. But then she hit a bright spot: she was assigned to run a 5k the 2nd weekend of training and not only did it feel easy, but she beat her personal record by 10 minutes!! She couldn’t believe that after only two weeks of training she could do all of that. A couple of weeks later she was assigned to run a distance further than she had ever run before: 5 miles. And you know what? She did it! Her confidence began to grow and each week as the distance increased, she knew she would be able to do it! Next up: the Oklahoma City half marathon and a new PR!!

Tara’s favorite memory from Endurance: “Experiencing the Route 66 Marathon with our training group! It was the largest race I’ve ever been a part of. The energy and encouragement felt amazing and I couldn’t believe I actually made it across the finish line! I finally got to experience that runner’s high and it was totally worth the 12 weeks of work. I also really enjoyed working with Kristen. She is a great coach and made this experience a blast. I love her outgoing personality and sense of humor. She keeps us entertained!”

GINGER

Age: 45

When did you become a member at CrossFit West of the River? 

I have been on a weight loss journey since 2010 and have slowly been shedding weight since then.  I have tried different programs and my journey brought me to CrossFit in March 2016

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what? 

YES, BOTH.  The physical changes are remarkable. I have lost over 30lbs and tons of inches. I have noticed my physical shape has changed and I believe that’s what people call toning and muscles- LOL.  I have gained strength, determination and mental toughness.

What were your thoughts after your first CrossFit workout? 

“What have I gotten myself into”? “I’m 45 yrs old and trying to do this NOW”?

When did you realize CrossFit is right for you? 

After Foundations was over. I thought to myself that I can continue on this journey and see where it takes me or I can quit ‘cause “it’s too hard”. I came back!

What is your favorite CrossFit exercise? Least Favorite?  

Deadlifts and V-ups. Running and Burpees!

What motivates you during a WOD? 

Knowing that I did the workout.  I may have to modify the heck out of it, but I’m still there trying and moving.

What goals do you have for yourself as a CrossFitter? 

To be better than I was yesterday. It’s a process and a journey.

What do you think sets CrossFit apart from other forms of fitness? 

Age, sex, weight and fitness level doesn’t matter; anyone can do it.  

What advice would you give people just starting CrossFit? 

The physical workouts are tough, but the mental exhaustion and frustrations are VERY real.  You have to push yourself and not listen to the negativity in your OWN head.  Just show up and do what you can do. Tomorrow do a little bit more, the next day push yourself again, and so on.  One WOD at a time.

What is something no one knows about you?  

I like to sew. 

If you created a WOD and named it after yourself, the workout would be:

SUCK IT UP BUTTERCUP x3

  • 400 m run
  • 30 V-UPS
  • 10 Russian Twists
  • 30 sit ups w/a medicine ball
  • 10 Deadlifts
  • 400 m run

CHAD

Age: 30

When did you become a member at CrossFit West of the River? 

July 2016

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what? 

I’ve noticed a ton of changes both mental and physical. Mentally I’m much more confident; Physically I’m a totally different person! I’ve lost over 40lbs, several inches and gained a ton of strength.

What were your thoughts after your first CrossFit workout? 

I’m gonna need to call into work…

When did you realize CrossFit is right for you?

once I got past the initial overwhelming soreness and started to feel the family atmosphere and competitiveness.

What is your favorite CrossFit exercise? Least Favorite?

Favorite- clean & jerk Least – atomic sit ups

What motivates you during a WOD?

 Beating Quenton’s time!

What goals do you have for yourself as a CrossFitter? 

Make sure I get the box 5 times a week and compete as much as possible

What do you think sets CrossFit apart from other forms of fitness?

 It’s always different;  always shocking your body. It’s an individual sport but has a family, team-oriented feel. There really is nothing like it!

What advice would you give people just starting CrossFit? 

Just keep coming!

What is something no one knows about you?

I brush my teeth in the shower.

If you created a WOD and named it after yourself, the workout would be:

5 Rounds for time: 10 C2B 10 HSPU 10 C&J (135#/95#) 15 burpee box jumps 35 min cap

CLINT

Age: 33

When did you become a member at CrossFit West of the River?

January 2016

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Physical – I have lost 30 pounds and about 3 ½ inches, I have way more endurance and feel so much better.

Mental – I have so much more confidence in myself that if I set a goal I can achieve it.

What were your thoughts after your first CrossFit workout?

My 1stthoughts right after the work out was why Lamonte hasn’t got rid of the steps out front. I was wondering if I was ever going to be able to row 200 meters without passing out or throwing up.

When did you realize CrossFit is right for you?

Well I didn’t know for some time, until my wife told me that if she hears about Crossfit one more time before she goes to sleep then I wouldn’t be physically able to attend the next class. And I couldn’t help but say something ….

What is your favorite CrossFit exercise? Least Favorite?

Favorite – Anything with barbells, especially deadlifts or back squats.

Least Favorite – Well I would have said run until about a week ago when the assault bikes showed up. Also if anyone would like to purchase some slightly used assault bikes please let us know…. Thanks,

What motivates you during a WOD?

Well it’s usually Lamonte, it never fails as soon as I feel like I can’t go any more and I need to stop. Lamonte is either yelling at me or staring at me. But I need the motivation.

What goals do you have for yourself as a CrossFitter?

My original goal was to go to the free classes and learn the movements and then do it on my own, well now I have been going for over 6 months and I don’t see myself ever meeting that one, but a true goal is to be able to stay active and healthy so that I can support my family.

What do you think sets CrossFit apart from other forms of fitness?

I have tried the other gyms; if I wanted to work out by myself I wouldn’t come to a place full of people. But as soon as you walk into the box people treat you like they have known you for years. And will encourage you just like they are the ones hitting the PR. Just the other day I hit a PR and it was on the board before I could even get back there to write it. It’s just different and it is so hard to explain.

What advice would you give people just starting CrossFit?

Don’t give up and never look back…

What is something no one knows about you?

Sometimes I lose count and guess…..

If you created a WOD and named it after yourself, the workout would be:

I got a fever and the only prescription is more Barbell….

  • 18 Minute AMRAP
  • 5 – Power Snatch (135 / 95 lbs.)
  • 5 – Clean & Jerk (135 / 95 lbs.)
  • 5- Deadlift (135 / 95 lbs.)
  • 5 – Thruster (135 / 95 lbs.)

CRYSTAL

Age: 35

When did you become a member at CrossFit West of the River? 

August 1, 2014

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Yes! Physical changes are evident. I have dropped at least two pants sizes, I have more energy, I’m faster, stronger, and lifting heavier. About 6 months ago I was pleasantly surprised when my two youngest were both having a particularly hard time in the store, and I was able to carry both of them, one on each hip, around the store for the whole shopping trip and I wasn’t tired. Together they weigh about 60 lbs. Two years ago I couldn’t carry one of them (@ 10-20 lbs) for more than 5 minutes without my arm giving out. Probably the biggest change I have seen is mental. After my last baby, I had severe postpartum depression. I am definitely seeing much improvement in that area, especially since I started doing nutrition coaching with Julie last January. When I started Crossfit, I really felt like I had reached my life’s climax and it was just physical and mental downhill from there. Crossfit has helped me to realize I have so much life left, and so many goals that I CAN achieve. I’ve started trying things I never would have two years ago. I feel much more confident and successful in all areas of life.

What were your thoughts after your first CrossFit workout? 

My original plan was to only do Crossfit for a few months, lose some weight and be done. After my first workout I didn’t think I would survive even that long, but at the same time, I loved how I felt after completing a workout.

When did you realize CrossFit is right for you? 

Within the first couple of months I knew that my original plan was out the window. I was hooked.

What is your favorite CrossFit exercise? 

Double unders, pull-ups, and power cleans. Least Favorite? Wall climbs, mountain climbers, rope climbs…anything with the word “climb” in it.

What motivates you during a WOD? 

Generally when someone encourages me to keep going, or finish. “You got this!”

What goals do you have for yourself as a CrossFitter? 

I want to do a competition outside of WOR. When I signed up for this year’s Open, I thought I was going to throw up just filling out the form. Now I can’t wait to try one away from the comfort of my own box. I really want to be challenged more. I also want to improve my toes to bar, chest to bar, and maybe just one muscle up by Christmas?

What do you think sets CrossFit apart from other forms of fitness? 

This is the first time I have really committed to a real form of fitness for more than a couple of months. But I have stuck with Crossfit for many reasons. 1) It’s NEVER boring. It’s never same ‘ole, same ‘ole. The workouts are constantly changed, varied, and newly challenging. 2) It’s fun. It’s fun to see what my body can do. I’m constantly finding my body doing things I never thought it would do. 3) The people. Oh my goodness…when they say WOR “family”, they mean it. I always have encouragement when I need it, and I look forward to seeing my box friends. They are ALL wonderful, sweet, encouraging and fun to be around.

What advice would you give people just starting CrossFit? 

I don’t guarantee easy, I guarantee DOABLE.

What is something no one knows about you? 

I am a trained opera singer and have performed opera in five languages. After my bachelors I went on for my masters with the intention of never getting married, and traveling Europe and singing in different opera venues. I swore I would leave Mannford/Sand Springs area never to return, and certainly never marry someone from there. HA! The guy I couldn’t stand in Sunday School I fell madly in love with and married the semester before I graduated with my masters. My opera audience is now my beautiful 4 kids, who all know Quando men vo, Nessun Dorma, and Deh vieni, non tardar by heart. And I’m the happiest I’ve ever been!

If you created a WOD and named it after yourself, the workout would be: 

Crystal Ball

  • 4 rounds for time
  • 200 m run with wall ball (20/14)
  • 25 wall ball shots
  • 25 atomic situps with wall ball
  • 25 jumping squats with wall ball

SHEILA

Age 36

When did you become a member at CrossFit West of the River?

I became a member in July 2014 but didn’t begin to work out regularly until the end of 2014.

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Yes.   Once I started working out regularly and changed my eating habits I noticed major changes.  I have lost weight and I can see muscle that I have never seen before in my life.  I have so much more energy than I had before and I actually like working out.

What were your thoughts after your first CrossFit workout?

I thought I was going to die!

When did you realize CrossFit is right for you?

In February 2015, during/after the nutrition challenge.

What is your favorite CrossFit exercise? Least Favorite?

Favorite…..anything that has to do with lifting.  Least favorite – RUNNING!  I hate to run!

What motivates you during a WOD?

The coaches, the other athletes, the CLOCK.

What goals do you have for yourself as a CrossFitter?

Before the end of the year I hope to be able to do a pull-up without a band…just one pull-up will make me happy.

What do you think sets CrossFit apart from other forms of fitness? 

It’s completely different from anything I have ever done.  I always preferred to work out alone and never wanted to be part of a class or group setting but that’s one of the great things about CrossFit.  Others are there to motivate you the entire time.  Even when I am the last one to complete the WOD (which is almost every time) no one makes me feel bad, everyone cheers me on and congratulates me for completing it.

What advice would you give people just starting CrossFit?

Keep track of your accomplishments. Post to the website or keep your own records of your WOD’s.  I was getting so discouraged because I felt like I wasn’t improving until I started keeping track.  It’s amazing the improvements that you can make in a short period of time.

What is something no one knows about you?

I sometimes forget how old I am because I rarely give my correct age.

If you created a WOD and named it after yourself, the workout would be: 

I’m not creative enough to think of a WOD but I know it would not include running!

BILLIE AND MATT

Billie – 29  Matt – 30

When did you become a member at CrossFit West of the River?

Billie: March 7, 2015

Matt: August 2015

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Billie: Definitely physical and mental changes have occurred. I feel better all around!

Matt: Yes, physically I have lost weight and hurt in so many places I didn’t know I could. Haha

What were your thoughts after your first CrossFit workout?

Billie: I thought, these people are crazy but I kind of like it

Matt: Holy crap I think I’m going to die. I couldn’t wait to walk out the door.

When did you realize CrossFit is right for you?

Billie: When it became part of my dreams at night, lol!

Matt: When my wife made the decision for me and wouldn’t let me quit

What is your favorite CrossFit exercise? Least favorite?

Billie: Any kind of squats! My least favorite would have to be any sort of running and pullups

Matt: I like to run and do overhead squats. My least favorite is wall ball shots…or anything with the word wall in it

What motivates you during a WOD?

Billie: Knowing that every WOD is a chance to improve my body, mind, spirit, and attitude. Don’t get me wrong, there are days  that I “just don’t feel it.” But there is a little voice that says just keep moving…oh wait, that’s LaMonte’s voice…

Matt: Failure…I don’t want to “fail” so I keep pushing through.

What goals do you have for yourself as a CrossFitter?

Billie: To keep trying new things and to always be an inspiration to someone even if it is just one person…I feel like God has placed me here for a reason and it’s not just to be fit physically but spiritually, emotionally, and socially.

Matt: To keep improving not only in myself but others around me

What do you think sets CrossFit apart from other forms of fitness?

Billie: Definitely the community aspect, coaches, and the other athletes that become family.

Matt: CrossFit makes you feel more like a family. There is always someone encouraging you.

What advice would you give people just starting CrossFit?

Billie: Don’t compare yourself to others, all bodies and lifestyles are different. Also, results do not happen overnight. So be patient and consistent!

Matt: Don’t QUIT. Everything great takes time.

What is something no one knows about you?

Billie: I get super nervous before every workout! Eeeek, like about to pee myself nervous, lol

Matt: I want to be like Milton when I grow up.

If you created a WOD and named it after yourself, the workout would be:

Billie: Break Yo Legs

  • 3 rounds 
  • 50 air squats
  • 40 situps
  • 30 bar weighted lunges (65/35)
  • 20 situp, 10 front squats (95/65)

Matt: Out of breath

  •  3 rounds
  • 800m run
  • 10 pullups
  • 10 air squats
  • 10 situps
  • 10 pushups
  • 10 half burpees

JESSICA

Age 35

When did you become a member at CrossFit West of the River?

April 2015.

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Yes, I’ve lost 37 pounds since starting CrossFit, and I have muscles where I didn’t know muscles could be. The most important changes that I owe to CrossFit are the changes that come from within… confidence, determination, focus, & mental strength.

What were your thoughts after your first CrossFit workout?

After throwing up twice and riding the porcelain express, I was able to form a few coherent thoughts: I’m going to die! This is not for me, and why would anyone pay money to do this!

When did you realize CrossFit is right for you?

When I found myself getting up every morning to attend the 5:30 AM class… I’m not a morning person, but by starting my day with CrossFit I have more energy and a better attitude.

What is your favorite CrossFit exercise? Least Favorite?

My favorite CrossFit exercise is anything with the core (wall ball sit ups, russian twists, windshield wipers). My least favorite exercise are air squats.

What motivates you during a WOD?

My 5:30 AMpeeps motivate me to push myself and MOVE!

What goals do you have for yourself as a CrossFitter?

I want to do rx on the WOD and beat the guys time. I think there may also be a competition in my future.

What do you think sets CrossFit apart from other forms of fitness? 

CrossFit is more than just fitness its an extended family.

What advice would you give people just starting CrossFit?

Believe in yourself! Anything is possible with hard work and determination.

What is something no one knows about you?

I don’t wear socks. Recently, I’ve been wearing socks to CrossFit, something about having stinky feet and shoes?!.

If you created a WOD and named it after yourself, the workout would be: 

Sit up Butter cup

  • 4 rounds
  • 30 russian twists
  • 30 wall ball situps
  • 30 double unders
  • 30 winshield wipers
  • 200 meter run

 

CAROLINE

Age 22

When did you become a member at CrossFit West of the River?

August 11th, 2015

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Yes! I have noticed significant physical changes. I have lost almost 30 pounds and I have muscles I didn’t even know existed. I have been much happier overall and I haven’t been nearly as sick as usual.

What were your thoughts after your first CrossFit workout?

Holy crap. I’m going to die. I can’t get off of the floor. How am I going to walk tomorrow? Does it ever get easier? (By the way, the answer to that is no, you just work harder)

When did you realize CrossFit is right for you?

The first day! Even though I was in so much pain and totally exhausted, I knew that CrossFit was going to be a great motivator for me.

What is your favorite CrossFit exercise? Least Favorite?

My most favorite is push presses. Least favorite is a tie between burpees and weighted squats.

What motivates you during a WOD?

The end of the WOD lol! And all the other athletes who work so hard. They’re all so inspiring!

What goals do you have for yourself as a CrossFitter?

My goal right now is to get the stinking double unders. After that I’m shooting for an un-assisted pull-up.

What do you think sets CrossFit apart from other forms of fitness?

I think the intensity and variety of the workouts is what really sets it apart for me. I’ve tried Zumba, Couch to 5k, Yoga, Pilates, and just the regular old gym and I always got so bored with the routine. There is no “routine” WOD at CrossFit WOR and that’s what I love.

What advice would you give people just starting CrossFit?

I would recommend not eating or drinking a whole lot before or during a WOD. Too much water in your tummy might not agree with all the movements we do.

What is something no one knows about you?

Hmmmm, this is a tough one! Not many know that I can sew. It’s one of my hobbies that I learned from my mom and grandmas.

If you created a WOD and named it after yourself, the workout would be:

  • 2 Rounds
  • 22 Push Press
  • 22 Sit-Ups
  • 22 Pull-Ups
  • 22 Wall Ball Sit-Ups
  • 200 Meter Run

 

JOSHUA

Age 22

When did you become a member at CrossFit West of the River?

August 11, 2015.

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

I’ve lost a little weight.

What were your thoughts after your first CrossFit workout?

I’m wore out. I think I might die.

When did you realize CrossFit is right for you?

When it challenged me as much as it did.

What is your favorite CrossFit exercise? Least Favorite?

Favorite power clean. Least favorite power snatch.

What motivates you during a WOD?

To always try and get stronger.

What goals do you have for yourself as a CrossFitter?

I don’t have any set goals just try and be a strong as I can be.

What do you think sets CrossFit apart from other forms of fitness?

The way it pushes you to your limits mentally and physically.

What advice would you give people just starting CrossFit?

Never give up or get discouraged.

What is something no one knows about you?

There isn’t anything that someone doesn’t know.

If you created a WOD and named it after yourself, the workout would be:

  • 5 Rounds
  • 15 floor press
  • 25 box jumps
  • 15 sdhp
  • 200 meter run

ANGIE

Age 24

When did you become a member at CrossFit West of the River?

The day it opened.

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

I have noticed lots of changes physically. It started after the first nutrition challenge.  But after one year at Crossfit West of the River, I am down 19 lbs, and 4 inches in my waist. I have noticed significant changes in the amount of weight I can lift in workouts and while finding my maxes. Mentally depends on the day really. But I have grown in confidence while I am at the box and outside of it. The box has forced me to be more social with the people around me, which has always not been my strong suit.

What were your thoughts after your first CrossFit workout?

How am I going to do this again tomorrow?’ It was so much harder than what I had expected. And I was in a lot worse shape than I thought.

When did you realize CrossFit is right for you?

I realized it was right for me when I saw myself getting stronger, and healthier. This was when I realized I could walk up a flight of stairs without being completely out of breath.

What is your favorite CrossFit exercise? Least Favorite?

My favorite is the weight lifting. My least favorite is the running, even though I know it is good for me.

What motivates you during a WOD?

Knowing at the end I want to be proud of what I just completed. If I decide to cut down on scale something lower then what I set out to do, I won’t feel as accomplished.

What goals do you have for yourself as a CrossFitter?

My goal is to compete; I don’t plan to win anything. I just want to compete against some amazing athletes.

What do you think sets CrossFit apart from other forms of fitness?

The results are right in front of you. And when you walk into the box, it doesn’t matter what size you are or your fitness level, anyone can do it. And the atmosphere, it’s like a family. You can meet someone on the street who does CrossFit somewhere else and talk like you’ve been friends for awhile. My first challenge I had a classmate that went to a different box, but had heard me talking about my challenge. He started checking in on me each week at class to see how I was doing.

What advice would you give people just starting CrossFit?

Don’t worry about what you look like doing the movements or how everyone else is lifting more or doing more. We all started somewhere and have all struggled with a certain part of CrossFit. I can’t say it gets easier. You will just get stronger. So keep pushing and moving.

What is something no one knows about you?

I’ve struggled with my weight since the fourth grade. I’ve gone from one extreme to the other. I have been way under a healthy weight and way over. CrossFit has slowly helped me even it out. I still have a point I want to be at but I am actually comfortable in my own skin.

I love to be bake. I love trying and experimenting with recipes.

If you created a WOD and named it after yourself, what would it be?

There’s already an Angie workout. But If I had one after me specifically. It would be something like;

  • 21-15-9
  • Power Cleans
  • Toes 2 Bar
  • Pull-ups

 

ALEXIS

Age 21

When did you become a member at CrossFit West of the River?

July 13, 2014 – at Yoga 🙂

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Are you kidding?! The changes are almost overwhelming. Of course I can see amazing physical changes, but what surprises me the most is the mental changes… I have so much self confidence and determination its impressive!!

What were your thoughts after your first CrossFit workout?

“These people are crazy!!… I love them and I can’t wait to be like them!.. Oh, I think I’m going to pass out.. I need a nap”

When did you realize CrossFit is right for you?

I knew it was, for the simple fact I’ve tried working out on my own several times and then I eventually go back to the same lazy routine. With my WOR family, I’m not able to, they make sure I stay motivated and keep improving.

What is your favorite CrossFit exercise? Least Favorite?

Favorite: Any type of Cleans – Don’t tell Quenton, He will make me clean at home too!
Least: Wall balls…. “No rep! No rep!”

What motivates you during a WOD?

Knowing that I get a delicious, semi-frozen, Chocolate Peanut Butter Smash Protein shake at the end! Yummy 🙂

What goals do you have for yourself as a CrossFitter?

Oh geeze. That list is endless! Everyone probably knows me as the girl with whip marks, who can’t do Double Unders. My goal is simply to enjoy the time spent getting stronger, with a great group of friends and improving my health… as well as my times 🙂

What do you think sets CrossFit apart from other forms of fitness?

The moral of the sport. We all know the WOD’s are going to be tough/suck. We keep coming back, we keep getting stronger, and we hold each other accountable.

What advice would you give people just starting CrossFit?

Don’t be scared. If you want results, try it out and stick with it. If you need people to keep you motivated, this is the place. Yes, it’s going to be tough and possibly make it hurt to walk up the stairs in the office the next day, but it’s completely worth it! It’s a good hurt. You may think we are crazy, we are… but I promise you will fit right in and most of all just have fun! Oh and don’t forget to stretch and drink LOTS of water!

What is something no one knows about you?

I used to have two pet Peacocks….and I got lost in Wal-mart. Oh and I have a fear of ordering Pizza.

If you created a WOD and named it after yourself, what would it be?

Warm – up: Bring Sally up (75/55#)

Skill work: 1 Rep Max Clean and Jerk

WOD: (3 rounds)

  • 1 min handstand hold
  • 15 Air Squats
  • 15 Power Cleans (95/75#)
  • 15 Kettlebell Swings
  • 15 Wall Ball Shots

 

RHONDA

Age 44

When did you become a member at CrossFit West of the River?

Dccember 2014

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

I have!  I have experienced  physical changes in weight loss, body fat % and BMI.  Initially, that is all I was concerned about, but somehow this becomes secondary to the mental strength, and confidence that I have gained through CrossFit.  I have grown stronger physically in so many ways!  As an athlete in high school & college,  I knew the importance of working out, & always tried to stay active.  I have worked with personal trainers and participated in boot camps over the past several years, but I have experienced more changes in 3 months than I saw in years of doing it on my own.  I can’t wait to see what the next several months will bring.

What were your thoughts after your first CrossFit workout?

This is insane!

When did you realize CrossFit is right for you?

During the first week..

What is your favorite CrossFit exercise? Least Favorite?

Favorite – Box Jumps, Least Favorite – Mountain Climbers

What motivates you during a WOD?

The sense of accomplishment is my greatest motivation.  Just knowing that I finished it.

What goals do you have for yourself as a CrossFitter?

To get stronger and better at lifting.  To conquer pull-ups, hand-stand push-ups, wall-climbs & double-unders.

What do you think sets CrossFit apart from other forms of fitness?

Seeing and feeling results quickly is a HUGE motivator.  Seeing a move or WOD on the board that you don’t think you can do and doing it anyway.

What advice would you give people just starting CrossFit?

Be patient!  If you have to scale, you are still getting a better workout than you would anywhere else.

What is something no one knows about you?

My PR for holding a plank is 4 minutes.

If you created a WOD and named it after yourself, what would it be?

  • 10  Push-Up Plank Jacks or Push-Ups
  • 10 Walking Lunges w/ bicep curls
  • 50  Sit-Ups
  • 20 Box Jumps
  • 20 Box Dips
  • 50 Sit-Ups

QUENTON

Age 23

When did you become a member at CrossFit West of the River?

I did the free Saturday WOD on 8/30/14 and knew right then that I wanted to become a member, after I was able to catch my breath that is. My first actual WOD was 9/1/14 “Don’t you just love surprises” it was a team WOD.

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Yes, I’m hungry ALL THE TIME now! There are so many changes I don’t even know where to start. I have more confidence in myself for one. The physical changes have been unbelievable, when I see a picture of myself from before CrossFit it’s almost like I am looking at a completely different person. I have also started cooking/eating really healthy because of CrossFit. At first I didn’t eat very well, but after the first Nutrition Challenge (which was a couple weeks after I started) I felt a HUGE difference in my performance during the WOD’s and I didn’t feel as fatigued after so i have kept with it and now when I don’t eat healthy I can definitely tell a difference.

What were your thoughts after your first CrossFit workout?

“I where’s the trashcan?!”

When did you realize CrossFit is right for you?

That’s a tough one. I was addicted after did the free WOD on Saturday and knew I would come back. It was probably the first WOD of my second week that I realized CrossFit is right for me though. A couple months after I became a member I realized WOR is the right box for me, it feels like family.

What is your favorite CrossFit exercise? Least Favorite?

My favorite exercise constantly changes. Some of my current favorites are Ring Muscle Ups, Handstand Walk and Rowing. Least favorite, well if you asked people around the box, most would probably say mine is running haha! It is actually Kettlebell Swings, hate them with a passion!

What motivates you during a WOD?

Kelly Beatty and Mackenzie (Kenny) Devilbiss. All 3 of us push each other to our almost max every WOD. I can’t count all the times I have went back that evening to do the WOD again just to beat their time.

What goals do you have for yourself as a CrossFitter?

Become better than I was the day before, I think that is the goal for every CrossFitter .

What do you think sets CrossFit apart from other forms of fitness?

The number one thing is family. I think if you asked any person that has been doing CrossFit for any amount of time they would say how everyone in their box seems like family. The support and encouragement during and after the WOD’s are probably another thing that sets CrossFit apart than any other form of fitness.

What advice would you give people just starting CrossFit?

DON’T GIVE UP, it will get better… Kind of. But really, it will all be worth it. The first week or two are the worst, once you get past that and you have an understanding of the movements, you can actually enjoy the WOD’s… even if it leaves you lying on the floor gasping for air.

What is something no one knows about you?

When I brush my teeth I use warm water.

If you created a WOD and named it after yourself, what would it be?

If you’re not first, you’re last”

  • 2 rounds
  • 5 Muscle ups (Ring or Bar)
  • 10 Box Jumps (30”/24”)
  • 20 Power Cleans (135/95)
  • 40 Wall Balls(20/14)
  • Cash out: 800 Meter Row

MARY

Age 61

When did you become a member at CrossFit West of the River?

I’m a founding member, June 2014

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Definite changes!! I have lost 25 pounds and lots of inches! I can do things such as jump rope, run, and lift that I couldn’t have done last year. I am mentally stronger and don’t shy away from the WODs! I have learned to compete with myself.

What were your thoughts after your first CrossFit workout?

I couldn’t believe how difficult it was, how encouraging the coaches were, and how strongly I knew I would be back!!

When did you realize CrossFit is right for you?

After the first class I attended, I knew this was exactly how I was going to lose weight and get into shape

What is your favorite CrossFit exercise? Least Favorite?

Favorite: Deadlifts. Least favorite: BURPEEEEEES, mountain climbers, lunges

What motivates you during a WOD?

The community motivates me. I enjoy being with the people who are there. I am always encouraged not only by the friendships, but by the coaches. The feeling of accomplishment I feel after every WOD is something I have never experienced before.

What goals do you have for yourself as a CrossFitter?

To continue to lose the excess weight I have carried for 20 years. To be healthy and to continue to do better each WOD.

What do you think sets CrossFit apart from other forms of fitness?

The lack of boring routine. It is always different and always working muscles I didn’t even know existed! The amazing amount of coaching you receive. The encouragement from community.

What advice would you give people just starting CrossFit?

 

Don’t quit! Just start and keep going. Meet the people in your classes. Just worry about yourself and do the best you can that day.

What is something no one knows about you?

Gary and I have been to all but 3 of the 50 states. I have also traveled to Mexico, Canada, England and Vietnam.

If you created a WOD and named it after yourself, what would it be?

  • 4 rounds
  • 15 Deadlifts
  • 10 Sit-ups
  • 10 Pull-ups
  • 10 Squats
  • 10 Bench Press

 

RYAN

Age 37

When did you become a member at CrossFit West of the River?

December 2015

Have you noticed any changes – physical or mental – since starting CrossFit? If so, what?

Physical:  I have lost weight and inches around my midsection.  I have gained muscle in my upper body, lower body, and core.  I feel like I can go harder for longer in workouts across the board.
Mental:  This type of working out is a great stress relief for me.  I feel better and more energized throughout the day which has enabled me to be more productive when I get home from work.  Before I started CrossFit I felt exhausted when I got home from work and never wanted to do anything around the house.  Now I seem to always have a project going.

What were your thoughts after your first CrossFit workout?

Am I ever going to stop throwing up?

When did you realize CrossFit is right for you?

When I got up the next day after my first workout and couldn’t for the workout that day.

What is your favorite CrossFit exercise? Least Favorite?

My favorite is muscle ups, probably because I can finally do one.  My least favorite is thrusters!  I loathe thrusters!

What motivates you during a WOD?

Trying to keep up with my fellow CrossFitters.  Trying to be better and do more than I did the day before.

What goals do you have for yourself as a CrossFitter?

To maintain an overall healthy lifestyle.

What do you think sets CrossFit apart from other forms of fitness?

CrossFit has a sense of community and team at the same time working for the better of the individual.

What advice would you give people just starting CrossFit?

Be patient.  Don’t give up if you aren’t comfortable with a movement.  It will come.

What is something no one knows about you?

I have a terrible fear of snakes!  I don’t care what kind it is.  They are all copperheadedrattlemoccasins to me!

If you created a WOD and named it after yourself, what would it be?

  • 21-15-9
  • Back squat 185#
  • Hand stand Pushups

 

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