September Member of the Month

Congratulations to our September Member of the Month, Lisa McCarty!

Tell us about yourself.
I am from Syracuse, Kansas, and still consider it “home” as that is where most of my immediate family resides! Colby is my adopted home and I have grown to love all of the events and activities this community has to offer! I have two undergraduate degrees from Emporia State University. They include a B.S. in Finance, and a B.S. in Business Education. Apparently I am a good BSer. Ha!  
Tell us about your family.
I am married to Dave, a dairy farmer. We have two daughters, Maddie and Ellie, whom are the light of my life! Maddie is in fifth grade and Ellie is in third grade. We enjoy going to the lake, snow-skiing, and supporting the girls in their academic and athletic activities!
What is your occupation?
I am a CrossFit Level 1 Trainer and enjoy coaching classes and working with personal training clients at CrossFit Colby! Aside from this part-time job, I am a full-time mom and have been fortunate to stay at home with our girls! I am a volunteer board member for two local community organizations, Northwest Kansas Foundation for HOPE and Colby Girls FastPitch Association, aka Sweet Thunder Softball!
What don’t we know about you?
Many people do not know I have a twin brother!
When did you start CrossFit?
My adventure with CrossFit began in November 2013, three and a half months after moving from my hometown, to Colby. I stayed at home, caring for two little girls and had little reason to get out. While I was very active in high school sports and exercised throughout college and beyond, I didn’t make fitness a priority after having children. Upon moving, I felt lonely, a bit depressed, and was unhappy with my lack of physical activity! Meanwhile, I was encouraged by my neighbor friend to give CrossFit a try. As they say, “The rest is history!” Nearly six years later I still have the same love for CrossFit that I did when I first joined. Getting to the box at least four times per week is now a priority and I am forever grateful for the friendships I have developed within the CrossFit community!

What did you think after your first workout?

I don’t recall my exact thoughts after my very first CrossFit workout. I must have decided it was okay because I paid for an annualmembership! It was the THIRD workout that I vividly remember… a partner workout (I still remember who my partner was)! Thirty-seven minutes and fifty seconds after the clock started, we yelled, “Time!” I thought we might never finish! As I was leaving the box I called my husband, nearly in tears, and described the workout. He told me I didn’t HAVE to go back but I told him that I DID have to go back because I had paid for a YEAR! I laugh about it now but I am thankful for the other members and coaches who were so kind and encouraging!
What is your fitness background?
I love sports and have a competitive spirit! (Some say that might be putting it mildly)! I did gymnastics at a young age but we didn’t have all the fancy equipment; we worked strictly on floor movements. In middle school and throughout high school I played volleyball, basketball, softball, and ran track. I was also on the powerlifting team. I played intramural sports in college and have always tried to stay active in one way or another! I love hiking, water and snow-skiing, bike-riding and CrossFit!! 

If there was a WOD named after you, what would it consist of?

I think we would all load up, go to the mountains, and do some killer hike! We’d kill two birds with one stone: fitness and scenic mountain views! Power cleans and rope climbs would be in the WOD if we have to be realistic!!
What would you tell somebody thinking about trying CrossFit?
Anyone can do CrossFit! The hardest part is walking through the door for the first time! I can attest there is no way I would work out as hard on my own as I do at CrossFit! I am motivated by the people I work out with – their presence inspires me to put forth my best effort every day! The workouts are constantly varied and you’ll never have to suffer through another boring workout on your own!
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Triathlon Heats/Rules/Maps

Below are the heats for Saturday’s Sunflower Festival Triathlon.

***There could be changes that need to be made to the heats, if any changes are made we will email the athlete prior to any changes***

Heat 1 – 7:30am

1 Lesley Wagoner – Team – 46:08

2 Jacob Hess – Team – 52:15

3 Lisa McCarty/ LeAnna Soehner -Team/Indv – 43:56/1:07:42

4 Logan Wark – Indv – 54:59

5 Pete Younger – Indv – 1:01:46

6 Lucy Archuletta – Indv – 1:00:47

7 Kate Brummer – Indv – 57:11

8 Kami Booi – Indv – 52:04

Heat 2 – 7:45am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Ethan Schwarz – Team – 49:13

2 Tina Harris – Team

3 Tina Harris – Indv – 1:16:04

4 Lauden Barrett – Team –

5 Annie Morris – Team – 1:03:16

6 Daniel Morris – Team – 1:05:00

7 Patricia Goode – Team – 1:17:27

8 Patricia Goode – Indv – 1:17:27

Heat 3 – 8:00am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Kysha Totten – Indv – 1:26:02

2 Jael Myers – Indv – 1:22:46

3 Kallan Rothchild – Indv – 1:22:42

4 Kenadie Rothchild – Indv – 1:26:01

5 Ronda Faber – Indv – 51:22

6 Jack Faber – Indv – 1:02:05

7 Dan Kuhlman – Indv – 57:59

8 Kara Kuhlman – Indv – 1:11:26

Heat 4 – 8:15am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Rishonna Durham – Indv – 1:03:01

2 Greg Bellamy – Indv – 1:03:30

3 Pete Heydt – Indv

4 Abby Athen – Indv – 57:48

5 Bridget Tillitson – Indv – 49:45

6 Jeff Klippert – Indv – 47:06

7 Kendall Wehkamp – Indv – 54:41

8 Tucker Wark – Indv – 1:01:05

Heat 5 – 8:30am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Dale Dixon – Indv – 54:26

2 Justin Barrett – Indv – 50:44

3 Kelly Gabel – Team – 59:37

4 – Faith Hoover – Indv – 1:05:09

5 Chris Douglass – Indv – 46:52

6 Ernesto Serrano – Indv – 55:27

7 Fred Britt – Indv – 56:32

8 Brooks Wederski – Indv – 52:22

Heat 6 – 8:45am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 James Wright – Indv

2 Emilea Finley – Indv – 41:41

3 Mark Faber – Indv – 42:40

4 Luke Winge – Indv – 43:49

5 Neil McKersie – Indv – 51:16

6 Grady Bonsall – Indv – 49:03

7 Monty Stapp – Indv – 48:53

8 Shane Ohlrogge – Indv – 1:11:51

RULES

1st Heat will start at 7:30 am, if you are in Heat 1, please be signed in by 7:15.  All additional heats will start every 15 minutes or after all 8 lanes are cleared.  If a heat takes longer than 15 minutes the next heat will start after the next full minute after the 8 lanes are cleared.

You may start in the pool touching the wall or dive in, whichever you prefer.

The swim is 300 meters – down and back 6 times.

The bike portion is 6 miles, helmets are NOT required for the biking portion of the triathlon, but recommended.

INDIVIDUAL TRANSITIONS

From Pool to Biking – After the swim you will get out and move to the area designated Transition 1 to prepare for the bike ride.  Only athletes allowed in the transition area.  No outside help during the race, so make sure everything you need is in the transition area prior to the race.

Bike to Run – After the bike ride the rider is required to park their own bike in the area designated Transition 2 before heading out on the run.  Again, athletes only and no outside help is allowed in the transition zone.

TEAM TRANSITIONS

After the swimming athlete completes the swim they will tag the biking athlete’s hand.  This can be done by the swimmer getting out of the pool, running to the biking athlete, tagging them, or the biking athlete can be at the edge of the pool and tag the swimmer after they complete the swim and running back to their bike that will be in the Transition 1 area.

The biking athlete must come in to the Transition 2 area and come to a complete stop before tagging the running athlete.

BIKE AND RUNNING ROUTES

Please look over the bike and running routes prior to the race.  The bike route is different this year.  The running route is the same as it was last year.  The City will set up cones at some intersections to help with rider safety.  There will also be volunteers controlling traffic during the bike ride at certain locations to make sure riders are safe during the bike ride.

The Bike and Running Maps are attached to this sheet, if you have any questions about the routes please contact Monty Stapp – monty@crossfitcolby.com or 785-443-4133.

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August Member of the Month

Congratulations to our August Member of the Month, Camille Giersch!  

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I had heard about CrossFit long before I tried it…some crazy workout routine for only the most fit people, almost as If “they” belonged to a cult. It was only after I started working with Amanda (Mandy) McGreer, did I get “up close and personal” with someone who actually did it and talked about it.

Anyone who knows me, understands that I can be a negative person. Don’t laugh, but I’m working on that, and CrossFit has helped. One example of my negativity had to do with my weight and my body. The one thing that I love most about Mandy is that she tells it like it is. She told me to stop complaining and being unhappy, and start working out with her…I declined the first few invitations until I got fed up with my whining and decided to give it a try, and “drink the Koolaid.”

I’ll never forget my first workout. Monty was the trainer that day. Thank God! He was so patient and kind, and complimentary. He told me that I was “strong”, and that “I could do it!” I also remember doing wallballs, rowing, and power cleans. It was the hardest workout of my life, and boy was I sore. I continued working out, not only because of Mandy’s encouragement, but because I got the help I needed to find some success.

When people say that they can’t do CrossFit, I tell them my story. I am a 55-year-old, overweight, woman with bad knees. If I can do it, anyone can. People need to understand that there is no shame in scaling to meet fitness levels. When I first started I couldn’t jump rope, couldn’t row, couldn’t lift the barbell. Now, even though I scale, I can put some weight on the barbell, jump rope, and even run on occasion.

My favorite part of CrossFit is the people I workout with, particularly Lesley, who joins me at the 5 a.m. class. I like any workout where the goal is to move as fast as possible, and with a variety of moves with rest in between. My least favorite workouts involve the rig, or squats with the barbell.

I would highly recommend giving CrossFit a try!

Tell us about yourself:

I am a teacher at Colby Middle School. I teach Social Studies, Language Arts and help in the library. I am married to Chris, and we will be celebrating our 32nd wedding anniversary this summer.  We have three children.  Allison, who is a teacher and will be starting a new job in Goodland (where they live) as a Kindergarten teacher.  She is married to Erik is a police officer.  They have one child, Madison, who is three and will begin preschool in the fall.  Our son Adam, works at Citizens Medical Center as a radiologic technician (X-Ray), and is taking some online classes.  Anna, our third child, has just finished her training at Bellus Academy (cosmetology) in Manhattan, KS, and will soon be taking her test as a certified esthetician. She has a couple of job opportunities that she is pursuing.

What are your hobbies, talents or interests outside of CrossFit?

I love to cook, which is a talent and a hobby. I love to challenge myself with new recipes; however, at times this is counterproductive to my fitness goals.  Fortunately, I can feed our son, and husband, neither, of which have a weight problem. Sometimes I even feed the neighbor kids or my students.

What was your fitness before CrossFit?

Poor at best.  When I started it was a struggle to jump rope or complete a wall ball, or run, or pretty much anything…

What do you love about CrossFit?

I love the community of people, particularly our 5 a.m. class.  I also enjoy working out with Lesley; we keep each other accountable.  If I don’t show up, I better have a reason, and vice-versa.

What changes have you seen since CrossFit?

I am not as intimidated to workout.  I think I always had a fear that I would not finish a WOD, and I don’t have that fear any longer. Also, my body is stronger. I may be sore from working out, but I am not sore from poor movements thanks to the training. My advice to new members is to not be intimidated by the workouts, or what other people can do…it is a process that takes time to learn and excel.

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July Member of the Month!

Congratulations to Justin Barrett! 
July Member of the Month

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What is your occupation?
Criminal defense attorney/college professor and amateur badminton connoisseur.

What don’t we know about you?
Theater/Forensics/music nerd in High School.  Qualified for the National Pool Championships in Las Vegas, but decided it would be better to go to the first week of law school instead.

When did you start Crossfit?
Started the morning my wife said, I’m going with or without you.

What did you think after your first workout?
I thought, “Holy crap! I feel more exhausted in that 20 minutes, than a whole 2 hours or working out at the gym”

Fitness background:
I have generally been pretty coordinated most of my life, played almost every sport to some degree, but struggled with my weight from age 14-first year of law school.

Favorite Crossfit workout:
Probably Annie…cuz I rock double unders.

Least favorite movement/workout.
I hate anything on the rig…toes to bar, and knees to elbows mostly….pullups are ok as long as there aren’t 120-150 of them grrrrr!

I would tell someone thinking about trying Crossfit…
Walking in the door is the hardest part, once you do that, you will be addicted.

JB

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June Member of the Month

Congrats to Courtney McCarty! 

Courtney is our June Member of the Month!!!

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Tell us about yourself & your family.

I am from Rexford, KS and a KState grad.  I am a PRN Registered-Licensed Dietitian/Certified Diabetes Educator at Citizens Health, currently spending more time working from home.  My husband is Ken, a dairy farmer.  We are blessed with three children Kaeden, Kohen, and Krew.

When did you start CrossFit and what got you started?

I started CrossFit about three months after it opened.  I was drawn to the new workouts each day.  I loved something new planned for me each day.  I restarted regular workouts after two babies but modified workouts during those pregnancies.

What is your fitness background?

I played sports in high school. Since then I worked out, mainly running or some sort of cardio.  I didn’t think I could lift due to my scoliosis and may not have ever started without CrossFit.

What is your favorite part about going to CrossFit and what workouts do you like best?

I enjoy the workouts I struggle with the most. I don’t go to work on my strengths but my weaknesses.  I also love the running WODs.

I enjoy the community it has been for me.

What is your most memorable CrossFit experience?

My first pull up.  I started out on the band with the most resistance and finally obtained a pull-up!  Never even did one as a kid!

Also running a sub 6 min mile after having my second baby.

What is the biggest challenge you have had with CrossFit?

To continue to set new goals.

What are your goals for the upcoming year?

Double-unders.  Each time I was close I had another child and need to go after it again!

What would you tell someone wanting to try CrossFit?

Start!  Go back!  Everyone wants results.  But, you cannot cheat discipline and hard work.

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May Member of the Month

Congratulations Kallie Olofson, aka Pepper, for being selected as our May Member of the Month!

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Tell us about yourself & your family~

I am a registered nurse and have lived in Colby my whole life. Dane and I met playing co-ed softball and have been married for almost 9 years.  We have 2 daughters. Piper is 7 and Bitty is 5.

When did you start CrossFit and what got you started~

Cassandra and Fred Britt invited Dane and I to come to a buddy week in April of 2014.  I remember walking in thinking I was in pretty good shape and leaving knowing I wasn’t. We joined CrossFit Colby after that and haven’t looked back.

What is your fitness background~

Minimal-I played a few sports in high school for a few years. After high school, I stayed semi-active by going to a regular gym and spending time on a treadmill (probably why I hate running).

What is your favorite part about going to CrossFit and what workouts do you like best~

My favorite part about going to CrossFit is doing things I don’t think I’m capable of and watching other people do the same. I love seeing people hit a new PR or master a new skill.  My favorite workouts are usually the ones I walk in the gym, dreading the most.  Those are the ones I need the most.

What is your most memorable CrossFit experience~

I have so many memorable experiences but I will always remember getting my first bar muscle up (hopefully I will do them again someday.)

What is the biggest challenge you have had with CrossFit~

My biggest challenge with CrossFit is getting out of my own way.  I have a bad habit of giving up on myself or convincing myself I can’t do something.

What are your goals for the upcoming year?

To be a smaller, better version of myself. I know that sounds vague but I have so much I want to improve its hard to narrow it down.  I want to hold myself more accountable in the gym (shorter, fewer rest breaks, make to the gym 3-4x wkly, increase overall strength)and nutritionally (eat clean 80-90% of the time, increase protein intake, log food regularly).

What would you tell someone wanting to try CrossFit~

Everyone has to start somewhere.  Why not do it customizable workouts and the support of a great group of people?

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April Member of the Month

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Congrats! Austin Drake Avelar is our April Member of the Month

Tell us about yourself.
I’m 25, I hail from Goodland Kansas, I’ve been working at S&T Communications for almost 4 years, OSP/Technician.

What don’t we know about you?
I love Rock/Metal Music, Tequila, Birthday Cake Oreos, and I’m terrified of snakes and spiders.

When did you start CrossFit & What did you think after your first workout?
I started CrossFit while I was playing college baseball here at CCC in April of 2015. First workout was 500 Double Unders for time; every broken set do 10 Air Squats. My arms were raw from all the whiplash and my legs were shaking from the hundreds of squats I did. I couldn’t walk for a week.

What is your fitness background?
I’ve been working out since I was bout 12 or 13 years old. Mostly strength for Football, Wrestling and Baseball. It has always been a huge part of my life beings I was always the smallest guy on the field or team.

What’s your favorite CrossFit workout and/or movement?
Favorite CrossFit workouts would be Nasty Girls, Holleyman, and Murph.
My favorite movements are Full Snatch and all bodyweight/gymnastic movements.

What would you tell someone thinking about trying CrossFit?
For someone thinking about trying CrossFit, I say HELL YEAH. No matter the gender, age, or size. You will be sore in places you never knew you could be sore and it will have you second guessing your life for the first week or so! But I would definitely tell them if they are willing to put forth HONEST EFFORT and HARD WORK every workout they will see results a lot quicker than other alternatives without a base of knowledge on fitness. You can learn from other members about dieting, weightlifting movements, skill work, and help push each other every single day. I have met some of the raddest people here and have made lifelong friends. It’s a strong community and fun place to get your ass kicked. You get out what you put in. Being healthy and fit can’t be bought in a day, nor can it be owned. But it can be rented. And rent is due every single day. Crank up the music, set a goal, and pay the man! The success is endless and worth it! 

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