November Member of the Month

Check out our November Member of the Month, Kamau Gitau, AKA – KaPow!

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Tell us about yourself.  – I was born and grew up in Kenya, I have been married for 13 years and have a 9 year old son.

What is your occupation? – Certified Registered Nurse Anesthesiologist for the last seven years. I currently provide anesthesia services to Colby Citizens Medical Center and Atwood Hospital twice a month.

What don’t we know about you? – I do not have a Facebook account

When did you start CrossFit and what did you think after your first workout? – I joined CrossFit on Feb 21st 2019, my first workout was a 25 burpee test for time for warm up! followed by a TABATA which included pushups, lunges, air squats and calorie rows. I had never done a burpee before and that was tough. By the time the time ran out for burpees I was so tired and out of breathe and that was before the workout. After the workout I was so sore I could barely get into the shower at home. I figured since I had a two week free trial, I should see it through. after the two weeks, I was not as sore as I thought I would be and that made it easy for me to make the decision to join. I am enjoying my time at CrossFit now.

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What is your fitness background? – I used to run and play soccer in high school but afterwards I just did not have time to do any of that because life became too hectic. I had actually not worked out or go to a gym for over 10 years previously.

If there was a WOD named after you, what would it consist of and what would you least like to see? – It would be a TABATA with box jumps. 200m runs, sit-ups and KB swings. Absolutely no burpees or Overhead Squats!

What would you tell somebody thinking about trying CrossFit? – CrossFit is a great way to spend 30 minutes a day to keep healthy and get stronger.

 

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October Member of the Month

Congratulations Mandy!!!
Mandy aka McLovin’ is our October Member of the Month!

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Hi! My Name is Mandy Lanning (aka McLovin).  I’m 43 years old.  I would like to think that I’m known for being prompt and reserved but have been told otherwise.  Bit of an extrovert and absolutely love being social.  I tend to over estimate my abilities and will jump in feet first and think about the consequences later (that hasn’t always worked out in my favor).  I’m big on family and think of several of my friends as my family.  I love big and I love a lot!!  I believe that I am easy going and approachable.

I have the awesome experience of being married to Chad (aka Chopper). He’s employed by Midwest Energy as a gas maintenance technician.   We have three amazing boys: Cade (17) Conner (15) and Cai (13).  Our boys attend Colby High/Middle School.  The boys are active in football, wrestling, baseball, and golf.  I love having the opportunity to watch them play the sports they love.  Chad and I both grew up in Colby and still have several family members in the area.  I am the oldest of three brothers and have accepted the fact that I was meant to live in a home full of boys.

I’m a LSCSW (Licensed Specialist Clinical Social Worker) and have worked as a clinician for Heartland Rural Counseling for about 8 years now.  Prior to that I worked in the child welfare realm and have always loved working with children and their families.  I graduated from Fort Hays State University with a Bachelors in Social Work and later went on to get my Masters from Newman University.  I lived in Glenwood Springs CO for about 10 years working for the Department of Human Services with at risk teens and their families prior to moving back to my hometown.

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Its difficult to come up with something that no one else knows about me.  I’m an open book and a huge believer in being open and honest.

I started CrossFit in 2012 after Heather and Monty first opened.  After my first workout I called Heather and told her I couldn’t sit on the toilet and that I would be back “later”.  She told me I needed to move those sore muscles and to get my butt back in the gym.  After that I was hooked. Prior to CrossFit I did a lot of “Boot Camp” types of workouts, some yoga, step classes (I’m totally dating myself here) and hadn’t lifted weights since I was in high school. My perfect WOD or one that I would want named after me would consist of double unders, rowing, and clean and jerks.  Annie, and Grace are a few of the one’s I like.  I really like the Fight Gone Bad style workouts. Believe it or not I love to run and have always ran in some shape or form.

 

I am a huge supporter of CrossFit and the values/morals that they encourage.  I have recommended CrossFit to many a person.  I love the encouragement, support, and team camaraderie that is found there.

Above all else if your in a class with your husband by all means you must beat him.  Especially if weights are involved. 

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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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