Kipping it Real with Colby!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  October’s Athlete of the Month is Colby Everett.  Colby was chosen because not only is he an amazing athlete, but he is also humble and has positive energy each time he’s at OPCF! Learn more about Colby below.

 

 

1. What were your thoughts after your first CrossFit workout?

I started to doing CrossFit regularly in the summer of 2016 in Washington, D.C. So I think that would have been my first CrossFit workout. I just remember how much I loved breathing hard and moving heavy weight at the same time. I’ve always been athletic, so this seemed like the best of both worlds!

  1. What has been your favorite workout?

I don’t know if I have one particular favorite workout, but I love when Cody programs those nasty bicouplets where you amrap two movements, rest a short amount of time, and then amrap another two movements, and so on… Those are probably my favorite. Otherwise, anything with a heavy barbell and muscle ups!

  1. What is your favorite cheat meal?

My favorite cheat meal is a GIANT pizza from Papa Kenos or a burger and fries from BRGR. And tacos. I love tacos.

  1. Where do you work?     

I’m a third-year law student at the University of Kansas. I work as a law clerk at Wallace Saunders; a law firm in Overland Park. I will be starting as an associate attorney there next fall.

  1. What do you like to do outside of work?

School/work/CrossFit is basically my life. I love riding motorcycles, fly fishing, and shooting guns when I have time.

6. What advice would you give a newbie just starting at OPCF?

The best advice I can give is to persevere in the long-term. Life and fitness are both marathons, not sprints. Likewise you don’t reap a harvest immediately after sowing the seeds. So show up everyday and focus on the little improvements.

  1. What is your favorite lift?

My favorite lift is probably a good ol’ fashioned squat clean.

  1. What’s your biggest “GOAT”?

My biggest GOAT is probably my jerk and high volume HSPU.

 

  1. What changes have you seen in yourself since starting at OPCF?  

Since being at OPCF, I have seen a ton of changes in my CrossFit performance. I’m the strongest I have ever been, my gymnastics have improved greatly, and, in particular, I’m a lot better at rope climbs!

  1. What is your biggest improvement or proudest accomplishment thus far?

My proudest accomplishment so far is probably getting 15 UB muscle ups in a workout. I am also really happy with my front squat—I PR’d it at OPCF at 395.

 

  1. What is something you have always wanted to do but haven’t yet?
I’ve always had aspirations of competing individually, but I’ve never jumped on it. Maybe someday soon!

Kipping it Real with Ashlee!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  September’s Athlete of the Month is Ashlee Kessen.  Ashlee was chosen by the owners, and nominated by a member, because of her dedication and commitment to being the best athlete she can be. Day in and day out we see how hard Ashlee works during class, and after. It’s inspiring to other athletes!  Learn more about Ashlee below.

 

1. What were your thoughts after your first CrossFit workout?

It didn’t look this hard on the CrossFit/Netflix documentary! It was extremely humbling and continues to be every day.

  1. What has been your favorite workout?

I really enjoy anything with rowing or deadlifts. Also, I did a variation of DT at the Meshugge Terminus Summer competition and really loved it.

  1. What is your favorite cheat meal?

Saturated Fat + Carb combos.

Examples: pizza or burger and fries.

  1. Where do you work?     

I’m a medical device sales rep for Olympus. I sell surgical camera across the state, so essentially I work in my car.

  1. What do you like to do outside of work?

Be at OPCF! Since we moved here in January, OPCF has truly became our family. Me and my hot husband (Jake) were incredibly fortunate to drop in one day and have Kevin Jones convince us to buy a membership THAT day. I cant imagine what life here would be like without you all!

6. What advice would you give a newbie just starting at OPCF?

CrossFit in general can be very intimidating at times, especially in the beginning. OP has great coaches and resources to help you and everyone here genuinely wants you to do your best! Keep grinding!

  1. What is your favorite lift?

Front Squats! I love the core + leg combo

  1. What’s your biggest “GOAT”?

Everything. But especially anything gymnastic.

 

  1. What changes have you seen in yourself since starting at OPCF?  

I think I’ve gotten more mentally tough, especially during the long wods. Also, I’ve been here for 9 months and I have PR’d every lift!

  1. What is your biggest improvement or proudest accomplishment thus far?

I would say the best one yet would be breaking the 200lb barrier for back squat.

 

  1. What is something you have always wanted to do but haven’t yet?
Muscle Ups… I’m coming for ya!

Kipping It Real with John!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  August’s Athlete of the Month is John Haertling.  John was chosen because of how hard he works and his consistency in the gym. John wants to always improve, and has the drive to do so, which is shown by him giving his best every time.  Learn more below about John!

 

1. What were your thoughts after your first CrossFit workout?

I was surprised at how exhausting the workouts could be, but my adrenaline was pumping and I was eager to go back and try another class.

  1. What has been your favorite workout?

I like Murph and I look forward to it as it really tests your endurance, strength, and mental toughness to get through it. Although this past year, I thought I was going to have a heat stroke.

  1. What is your favorite cheat meal?

Joe’s KC, Waldo Pizza, Beer Kitchen, Westside Local…I could go on and on.

  1. Where do you work?     

I’m an Account Executive with Travelers National Property.

  1. What do you like to do outside of work?

I’d like to say that I have an exciting and cool life outside of work, but with a 3 year old and 2 month old – they keep me honest. I do know all the words to the children’s book, “Brown Bear, Brown Bear, What do you see?”.

6. What advice would you give a newbie just starting at OPCF?

My advice would be to consistently go as much as your body will allow you. You’ll learn a lot from the coaches and the other members in your workout. Also, they’ll hold you accountable and be there to cheer you on when you PR – shout out to the 5:30AM class regulars.

  1. What is your favorite lift?

Snatch – My form isn’t perfect, but I like the challenge of such a complex movement.

  1. What’s your biggest “GOAT”?

Anything gymnastics related including ring muscle up and walking on my hands.

 

  1. What changes have you seen in yourself since starting at OPCF?  

I recently had my annual physical and my doctor said that my blood work and weight were the best they’ve been in the past 3 years.

  1. What is your biggest improvement or proudest accomplishment thus far?

I can do a bar muscle up – it’s far from pretty, but I can heave myself up there.

  1. What is something you have always wanted to do but haven’t yet?
I’d like to travel to Germany for Oktoberfest (without kids).

Kipping it Real with Ryan!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  June’s Athlete of the Month is Ryan Peebles.  Ryan was chosen because of how hard he works and how he continually challenges himself. Ryan keeps others accountable and always has an encouraging word for his fellow athletes!  Learn more below about Ryan!

 

1. What were your thoughts after your first CrossFit workout?

Everything hurts. This is awesome. What time tomorrow?

  1. What has been your favorite workout?

I seem to gravitate more towards chippers; although, I’ve done King Kong a few times and that’s a lot of fun too. Full disclosure, I had to scale the deadlift weight because I’m not interested in a hernia.

  1. What is your favorite cheat meal?

Pancakes. If you’re a fan of Kendrick Farris, or just pancakes in general, he has a great slogan/t-shirt–Pancakes for PRs.

  1. Where do you work?     

I am the Director of Project Management for Bernstein-Rein, a full-service advertising/marketing company in KCMO. We work with large to small brands across the world developing commercials, radio, outdoor, social, websites, events and even apps. It’s very fast paced, at times unclear, but fun… kind of like CrossFit ha!

  1. What do you like to do outside of work?

I’m an outdoor junkie. Snowboarding/skiing, hiking, camping, fishing, hunting, golfing, boating, basketball, football, DIYing, grilling and backyard anything! Basically, if it’s outdoors–I’m in.

6. What advice would you give a newbie just starting at OPCF?

Most newbie advice revolves around being humble and working on progressions. Absolutely, 1,000% true. But for most newbies you have to be in the gym to do so. Accountability is crucial, which is why I advise to introduce yourself to several members–especially during the class time you typically attend. The community aspect of CrossFit will keep you motivated, accountable and coming back for more. OPCF has a great community and is very welcoming to guests and new members.

  1. What is your favorite lift?

Snatch is my favorite lift, but my favorite movement is pistols.

  1. What’s your biggest “GOAT”?

Assault Bike. Every time I see the Assault Bike in a WOD, I think it’s a typo… “surely they don’t really mean 20 calories. That would take the forever.”

 

  1. What changes have you seen in yourself since starting at OPCF?  

I moved to KC in May 2016. My previous box was well rounded; however, they definitely had more of a focus on conditioning (aka we ran a lot). Since joining OPCF, yes we run and now I groan about it, but OPCF strength cycles have been very progressive and allowed me to achieve new PRs. AKA OPCF has made me stronger.

 

  1. What is your biggest improvement or proudest accomplishment thus far?

Have you ever heard of GoRuck? If not, no worries… you’re likely saving yourself some time and pain haha. GoRuck has several events ranging from Light (4-6 hrs), Tough (10-12 hrs), Heavy (24+ hrs) and Selection (48 hrs). I recently finished a GoRuck Heavy, covering over 42 miles and carrying everything heavy, over Memorial Day weekend. I was proud of not only finishing the event, but also memorializing some great men/women who have served our country.

Kipping it Real with Haley!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  May’s Athlete of the Month is Haley Watkins.  Haley was chosen because because of how hard she works in the gym and her consistency. Haley’s hard work has paid off with the strength and confidence we’ve seen her gain over her years at OPCF!  Learn more below about Haley!

 

1. What were your thoughts after your first CrossFit workout?

I was apprehensive to even try a class, but with the encouragement of my husband, I did. My thoughts after my first CrossFit workout were, “I can’t feel my legs and when is the next class.” I have been trying to get friends to try a class ever since.

  1. What has been your favorite workout?

I really enjoy any workout that involves a partner or workouts that have “strongman” type activities.

  1. What is your favorite cheat meal?

Anything from K-Machos!

  1. Where do you work?     

I am an English Language Arts Kindergarten teacher for the Chinese Immersion Program at Wolf Springs Elementary.

  1. What do you like to do outside of work?

Outside of work there is nothing more I would rather be doing than hanging out with my boys. Besides going to OPCF together, we enjoy going to concerts, trying new restaurants, and seeing movies.

6. What advice would you give a newbie just starting at OPCF?

Don’t hesitate to make friends at the gym. They will be your biggest cheerleaders.

  1. What is your favorite lift?

Right now, my favorite lift is the snatch. Recently, I have seen huge improvements in my form and mobility because of Jamie’s coaching :).

  1. What’s your biggest “GOAT”?

Double unders.

 

  1. What changes have you seen in yourself since starting at OPCF?  

The biggest changes I have seen are increased confidence and strength. I used to think of myself as just not very physically strong and that was just the way it was supposed to be. I was wrong!

 

  1. What is your biggest improvement or proudest accomplishment thus far?

My proudest accomplishment at OPCF so far was when I completed my first rope climb and got to share it with Charles.

 

  1. What is something you have always wanted to do but haven’t yet?
A strict pull-up would be nice!

Kipping it Real with Nate!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  April’s Athlete of the Month is Nate Boyd.  Nate was chosen because of his positive attitude in the gym and his work ethic! He always stays after to work on skills or lifts and in the Open we definitely saw that paying off! Learn more below about Nate!

 

1. What were your thoughts after your first CrossFit workout?

Same after all my CrossFit workouts, “That was terrible, what am I doing here”

  1. What has been your favorite workout?

Murph by far

  1. What is your favorite cheat meal?

Pizza, PIZZA FRIDAYS!!!

  1. Where do you work?     

Cerner

  1. What do you like to do outside of work?

Hunting, football with the Tomster, dog park….anything outdoors

6. What advice would you give a newbie just starting at OPCF?

Stick with it, make CrossFit a routine. Only takes 21 days to start a habit ?

 

  1. What is your favorite lift?

Back Squat

  1. What’s your biggest “GOAT”?

Still working on those ring muscle ups.

 

 

 

 

 

  1. What changes have you seen in yourself since starting at OPCF?  

I’ve started listening more to my body, work on resolving nagging injuries sooner than later and general healthier lifestyle……..minus the pizza Fridays.

  1. What is your biggest improvement or proudest accomplishment thus far?
The biggest improvements I’ve seen is with clean/snatch. I remember the first time attempting those lifts and how awkward it felt (and probably looked) but enjoying those strength days now.

 

  1. What is something you have always wanted to do but haven’t yet?
I think handstand walking would be pretty fun to learn.
 

Kipping it Real with Emily!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  March’s Athlete of the Month is Emily Ruble.  Emily was chosen because because of how hard she works in the gym! We love seeing her get involved in local competitions and how encouraging she is of others within the community!  Learn more below about Emily!

 

 

1. What were your thoughts after your first CrossFit workout?

“That was horrible!!! Did I win? Can we do it again tomorrow?”

  1. What has been your favorite workout?

Some beautiful creation of rowing, heavy deadlifts, and wallballs. Think we can make this happen? Call it the Emily?

  1. What is your favorite cheat meal?

Pizza holds a very special place in my heart…. Okay, geez, and peanut M&Ms.

  1. Where do you work?     

I am a pre-kindergarten teacher at Briarwood Elementary School. I call that my second workout of the day. Sometimes we even do burpees and squats in class.

  1. What do you like to do outside of work?

I really enjoy my job and all the work I get to do there. Along with CrossFit, I’ve recently taken up yoga. I love the balance I get from both types of workouts.

6. What advice would you give a newbie just starting at OPCF?

1. Never skip Monday! It’s bad juju for your week if you don’t get in there on Monday. 2. Don’t be too hard on yourself. You’re allowed to be a masterpiece and work-in-progress at the same time.

  1. What is your favorite lift?

You’re making me choose? Back squat or deadlifts. Pick up heavy stuff, put it back down, high-fives all around.

  1. What’s your biggest “GOAT”?

Full-squat snatch. Yucky.

 

  1. What changes have you seen in yourself since starting at OPCF?  

What makes CrossFit at OPCF so perfect for me is that I’ve seen change in some positive areas, but also many things have been able to stay the same. After 4 years as a Division 1 athlete, I’ve seen a lot of teammates leave their athletic career behind them and become physically and mentally unhealthy. CrossFit gives me the chance to continue to feed my competitive side, be surrounded by a community of like-minded athletes, and be in love with what my body is capable of everyday. That said, today I am faster, stronger, and fitter than I ever have been before.

 

  1. What is your biggest improvement or proudest accomplishment thus far?
YASSS! RXing my toes-to-bar in 18.1! I had been working on those for a while but hadn’t been confident enough to go all out with them in a WOD until then.
  1. What is something you have always wanted to do but haven’t yet?
Up next, free-standing handstand hold.

Kipping it Real with Eric!

 Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  February’s Athlete of the Month is Eric Holoch.  Eric was chosen because of his dedication and work ethic! His humbleness in learning new movements, and drive to master them is inspiring to other athletes.   Learn more below about Eric!

 

 

1. What were your thoughts after your first CrossFit workout?

I believe my first experience with CrossFit may be slightly skewed. When Tom T. talked me into trying CrossFit, the first class he took me to was The 12 Days of Christmas.

Running inner monolog went something like this:

“I’m going to die!…..What? No, calm down that’s ridiculous, everyone else seems ok you’re overreacting. Just play it cool and no one will know…..
Ahh crap, Some Cody guy just asked me to ride the exercise bike to cool down so he can keep an eye on me…I am going to die.”

I guess it was trial by fire. But hey, I came back!

  1. What has been your favorite workout?

Not sure I have a favorite workout. Nothing with a name, obviously. I like the longer metcons, they are as much a mental grind as a physical one.

  1. What is your favorite cheat meal?

Wings and cheese curds. And Cosentino’s makes this delicious strawberry cake. If you were around when I was eating one, you would feel ashamed for just being there.

  1. Where do you work?     

I was a Social Worker before moving to KC, but now I work for my three little girls as a stay at home dad.

  1. What do you like to do outside of work?

Anything that involves being outside. I play in an old man neighborhood softball team, and my oldest daughter and I took up skiing last year.

6. What advice would you give a newbie just starting at OPCF?

Don’t be quiet. This isn’t Lifetime or Prairie Life. There really is a community atmosphere at OPCF and having people around you who can support and motivate you really helps. Plus, there are a ton of bad-ass people that are really good at exercise here, the vast majority of whom are open to helping out and giving advice. So if you have a question ask.

Also, don’t be discouraged if you aren’t progressing as fast as you want. There are so many different aspects to crossfit, it takes time to learn and feel comfortable with the movements. To that point, make sure you don’t waste the coaching moments. When I first started I spent a lot of time breaking down and rebuilding bad form and technique which has paid the biggest dividends. As the saying goes, “Never put a second floor on a shaky foundation.”

  1. What is your favorite lift?

Front squats. One of the few lifts I didn’t have to be called out for “lifting like an a**hole” and start from scratch to fix.

  1. What’s your biggest “GOAT”?

Double Unders. It has been surprisingly difficult, and hurtful, to learn. Literally, the amount of time I spend practicing is determined by the amount of pain I’m willing to endure for jumping rope. The harder it is to learn just means its more rewarding in the end, Right? Right!?!

 

  1. What changes have you seen in yourself since starting at OPCF?  

Other than being way less of a fatty, I truly enjoy working out. I liked Lifetime, but I was just going through the general routine: bench, curls, a couple other bro lifts, and then telling myself I’ll get to legs next week. Now, I look forward to coming in and working out with the awesome morning crew and seeing results.

  1. What is your biggest improvement or proudest accomplishment thus far?
This is pretty cool. But, as far as physical accomplishments, it would be my first double under RX, and progressing to the point where I can RX more workouts than I can’t. Always chasing that blue dot.

 

  1. What is something you have always wanted to do but haven’t yet?
 I’ll just stick with the want part. Abs. I’m here for the abs….

Kipping It Real With AJ

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words. March’s Athlete of the Month is AJ Devlin. AJ was chosen because in a short time at OPCF, he has made an impact on all the members around him with his energy and supportive nature. OPCF appreciates his “never give up attitude” and it is inspiring to other members! Learn more below about AJ!

  1. What were your thoughts after your first CrossFit workout?

I’m going to hurt in the morning, but I’ll definitely be back. Second thought: I’m going to have to admit to my sister she was right.

  1. What has been your favorite workout?
  Despite that it took a mathematician to decipher I really enjoyed the 17.3 open workout!
  1. What is your favorite cheat meal?

All the cheese!!! — Also, the bagels in new york. You won’t ever have a better bagel than in NYC!

  1. Where do you work?     

I’m a Project Engineer at JE Dunn Construction.

  1. What do you like to do outside of work?

You can usually find me catching up with friends or working on my jeep.

  1. What advice would you give a newbie just starting at OPCF?

No matter how experienced you are leave your ego at the door, if you don’t it’s a great way to get hurt. The best part about OPCF, and crossfit in general, is the acceptance of everyone’s skill level and ability to scale EVERYTHING (literally). Also, your future self will really appreciate your commitment to mobility work and scaling weight for proper form.

  1. What is your favorite lift?

Anything involving snatch and clean. However, lately I’ve also come to really enjoy wall balls, call me crazy.

  1. What’s your biggest “GOAT”?

Honestly, just about anything involving the gymnastics type movements. I can’t wait to nail that first muscle up!

  1. What changes have you seen in yourself since starting at OPCF?  

One of the biggest changes for me is that I spend a lot more of my time focusing on my form and all around athleticism, rather than just trying to lift as much as I can with bad form. Also, because my goals have kept evolving since joining OPCF it’s started to become second nature to make healthier decisions outside the gym.

  1. What is your biggest improvement or proudest accomplishment thus far?

I got my first strict pullup since high school! After that I went on to get the full 16 in the 17.2 open workout, which is awesome because I remember telling my judge that I wasn’t going to make it past 5!

  1. What is something you have always wanted to do but haven’t yet?

Hike the entire Grand Canyon and go offroading in Moab, Utah.