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.  April’s Athlete of the Month is Ryan Cooke.  Ryan was chosen because of his positive attitude in the gym and work ethic! Ryan brings a great energy to classes and gives his all each workout! Learn more about Ryan below.

1. How long have you been working out at Overland Park CrossFit?

 This June will be 2 years at OPCF.

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

What did my friend coax me into?!

3. What has been your favorite workout?

I love a good sprint style workout with a moderately heavy barbell. Clangin n bangin is my favorite.

4. What is your favorite cheat meal?

Gotta be pizza and DQ Blizzard or Sheridan’s custard.

5. What did you want to be when you grew up and where do you work now?  

Growing up, I watched the original CSI and thought that was awesome so I wanted to be a crime scene investigator. Now I am in the family business of construction sales.

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

I love anything outdoors – family walks, golf, especially duck hunting.

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

Don’t be shy and don’t be afraid to embrace the suck. The workouts are equally as painful for everyone else there.

8. What is your favorite lift?

Back squats all day and twice on Sunday.  

9. What’s your biggest “GOAT”?

I have a massive disdane for Assault bike. I know I suck at it, but I can never motivate myself enough to just get on it and get better.

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

I defintely feel stronger and have more energy throughout the day. I have been able to get out of my comfort zone and get into some dark places during workouts.

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

Finally hitting a body weight snatch and making some lifelong friendships.

12. How do you fit working out into your weekly schedule?

Well things have gotten a lot harder to manage after the birth of my daughter, but I get in when I can and make the most of it while I am there.

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

Inside the gym: I am so close to handstand walks but I am just not there yet. Outside the gym: I want travel across Europe – Ireland, Scottland, and Italy.

Kipping it Real with Laura!

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 Laura Still.  Laura was chosen because of her work ethic which shows through with her flawless movements. Laura never makes excuses and is always willing to take the time to do everything right! Learn more about Laura below.

1. How long have you been working out at Overland Park CrossFit?

I started April 21, 2018.

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

I remember thinking that is was difficult but fun and was really glad I had done the workout.  

3. What has been your favorite workout?

I like any of the workouts that have the 21-15-9 format (unless it is 21 calories on the bike!)

4. What is your favorite cheat meal?

Pulled pork and fries from Joe’s KC.

5. What did you want to be when you grew up and where do you work now?  

I was born into a musical family so never thought of being anything but a musician. I am a retired Air Force musician and a retired school teacher.

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

I love to dance and of course, CrossFit.    

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

Take it slow, don’t lift too much weight too soon, and be consistent coming to class. And don’t quit!   

8. What is your favorite lift?

Anything with a clean. 

9. What’s your biggest “GOAT”?

I have 3 “goats”: double unders, rope climb and pull ups. Take your pick!

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

I’ve dropped weight, put on muscle and gotten stronger.  Pretty cool at this stage in life.

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

Just making it through each workout. I’m always amazed that I can get through some of them! I’ve never done anything that has pushed me physically like this.

12. How do you fit working out into your weekly schedule?

Because I am retired, I actually schedule my week around CrossFit workouts.

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

Travel to Europe.

Kipping it Real with Anna!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  January’s Athlete of the Month is Anna Eftink.  Anna was chosen because of how hard she works in the gym and her positive attitude! She spends extra time working on her skills/movements after or before class and it has been paying off! Learn more about Anna below.

1. How long have you been working out at Overland Park CrossFit?

I started coming to OPCF in August of 2017.

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

“That was kind of fun! Should I be sweating this much?

3. What has been your favorite workout?

Probably the 5K row we did over the summer. I love rowing, but I really didn’t think I could finish. That was probably the first time I decided I was going to stick with CrossFit.

4. What is your favorite cheat meal?

The kids meal at Culvers! It’s the best deal! The portion is perfect, you get a free scoop of custard, AND if you save up 10 scoopie coupons you get a free kids meal!

5. What did you want to be when you grew up and where do you work now?  

I was that kid who wanted to do everything: doctor, farmer, lawyer, country singer, trick rider, and baker all at once! Now I work as a youth minister at Church of the Ascension.

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

Outside of work I love to go hiking, read books, play sand volleyball, watch sunsets, fiddle around with food in the kitchen, and catch up with friends or family.

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

Don’t be afraid to jump in with both feet! Everyone starts somewhere and we have some really amazing people here who are glad to help you with anything. Be patient with yourself, but set goals and find someone that wants to hold you accountable. I certainly would not still be in the gym without Jon and Emily!

8. What is your favorite lift?

Currently I really enjoy cleans and I love seeing them in the workouts!

9. What’s your biggest “GOAT”?

I really want to be able to kick up into a handstand. The handstand was my first CrossFit goal and I had hoped to get it by Christmas. If you happen to have any tips, suggestions, comments, or advice to offer, I’m all ears!

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

Especially in the last few months I’ve become a much more confident person again. Moving to Kansas City was considerably harder for me than I wanted to admit for a long time. It was really scary realizing that my first “big kid” job was at the largest Catholic church in the state, and I let it knock the wind out of me for a while. It has taken a hot minute, but I’m finding my voice again! Philippians 4:13 is our school’s theme for the year and I repeat it frequently!

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

Getting strict pull-ups! It was a really good day when I finally got those!

12. How do you fit working out into your weekly schedule?

Planners and to-do lists are two of my best friends and I can’t keep organized without them. Workouts are generally scheduled around work and prayer times.

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

I want to train for and then run the Pike’s Peak Ascent, which is a half marathon going up Pike’s Peak. It is a horrible idea, but also pretty fantastic!

Are you Naughty or Nice? Find out Dec. 8th at OPCF!

Looking to spread a little extra holiday cheer this year? Then “Give a Gift. Get a Lift” by participating in the Naughty or Nice WOD at Overland Park CrossFit, Saturday, December 8th at 9:30AM. This charity WOD focuses on helping local children in need. In return, you get an awesome workout and the joy that comes with contributing to a great cause.  Family, friends, and kids are welcome to participate!

OPCF’s local charity of choice this year, that all the toys will go to, is Rose Brooks.  Rose Brooks has served the Kansas City community for 40 years, and work daily to rebuild, reclaim, and save lives threatened by domestic violence. Their initiatives are centered around three pillars – Keeping Families Safe, Creating a Safer Community, and Ending the Cycle of Violence.  They welcome our gift donation during this upcoming holiday season!

There are 3 ways to participate:

  • Register for the Naughty or Nice WOD on Dec. 8th at OPCF, purchase the awesome 2018 NoN shirt ($35) during registration, and donate an unwrapped gift at OPCF
  • Register for the Naughty or Nice WOD on Dec. 8th at OPCF and donate an uwrapped gift at OPCF
  • Donate an unwrapped gift at OPCF

What: Naughty or Nice WOD

  • Naughty (RX), Nice (Scaled), and Elf (Kids) movement standards can be found HERE.

Where: Overland Park CrossFit

When:  Saturday, December 8th at 9:30AM (This will be happening in lieu of the CrossFit class this day)

Who:  OPCF members, family, friends, and kids are welcome to participate!

Register HERE to participate.  Gift donations can be dropped off any time between now and December 8th.

 

It is the greatest of all mistakes to do nothing because you can only do little — do what you can. ~Sydney Smith

Kipping it Real with Moulika!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  July’s Athlete of the Month is Moulika Gutha.  Moulika was chosen because she always gives her 100% in the gym. We love her never give up attitude!  Learn more below about Moulika!

 

 

 

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

  Sore. I Couldn’t move. Big thanks to my husband for pushing me to go back.

  1. What has been your favorite workout?

2018 CrossFit Open. It helped me to learn to push my limits. Fantastic Experience!

  1. What is your favorite cheat meal?

Anything that has Sugars! Give me sugars and coffee. I am set  🙂

  1. Where do you work?     

Senior Application Developer at PNC bank.

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

Love to travel to places where I can hike or kayak.

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

Be patient, consistent. Invest more time on learning basics , scale the workouts if you want to.  Talk to coaches if you have any questions about the movements, we have the best coaches at OPCF who gives you wonderful guidance.  Keep consistently coming back, Trust me it’s never boring “ Thanks Cody for the programming”

  1. What is your favorite lift?

Back Squat.

  1. What’s your biggest “GOAT”?

Would love to do efficient snatch and clean. As Jamie says “FAST elbows”.

 

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

Yes, I have lost 25 lbs. and grown physically strong but I am much more confident mentally and learnt to be PATIENT while learning things.  My diet has changed and I plan my day to not miss CrossFit – oh, so many good changes ! I can keep going on and on. Most importantly I have learnt the meaning of healthier lifestyle!  I am thankful that I have started doing CrossFit at OPCF a year ago. Thank you so much each and every one at OPCF for all the encouragement and helping me be a better version of myself.  Special “Thank You” to Coach Michelle for being my nutrition coach :).

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

  Box Jumps (Thanks Lisa for making me do that! ) and one mile run during Murph.

 

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

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.
 

How Eating Better Makes You Feel Better

Nutrition is an individual journey. We owe it to ourselves to determine which foods and what style of eating works best for our bodies. Just like learning any new skill, nutrition takes practice.

The goal should be to develop an approach to eating that makes you feel great, maintain a healthy body, and achieve your goals. We all run into moments of weakness around food, but if your current diet makes you feel angry or sad on a daily basis it’s time for a change.

Let’s take a look at some different ways that eating better can make you feel better:

  1. Improved mental function

Our brain is the control center of the body and just like our muscles and organs it requires fuel to keep it going. In fact, some studies have shown that the brain uses up to 20% of our body’s daily energy.

Focusing on eating to improve our brains function is a great way to feel better. The brain loves wild fish like salmon and mackerel. That’s because these fish contain omega-3 fatty acids called EPA and DHA. DHA helps our brain send signals to our body and improves our memories. Try adding 1-2 servings of wild caught fish each week to get an optimal dose.

The foods we eat determine the way our body and mind perform. Next time you reach for that donut try to picture how your brain will run using the donut as fuel. Instead look for some fresh veggies and hummus, a handful of nuts, or a stick of turkey jerky to give your brain some jet fuel to run on.

  1. Add Muscle, Burn Fat

The battle to fit back in those jeans from college starts and ends in the kitchen. No amount of exercise can overcome an unhealthy diet. Figuring out the right foods in your diet is the key to unlocking your ideal body composition. Imagine how good it would feel to go out on your anniversary wearing the suit from your wedding rehearsal! Protein is known for building muscle but it can do more for your body than help you recover after a workout.

Set the bar at breakfast. A high protein breakfast is one of the best ways to improve body composition. Studies have shown that consuming 30g of protein at breakfast helps with satiety and improves glycemic control. This means less desire to snack on high carbohydrate or sugary snacks later in the day. One study showed that participants who ate a high protein breakfast on average consumed 441 calories fewer each day!

  1. Foods that light you up

Eating is often thought of for fueling performance, but food plays another important role as the building block of our cells. Certain foods help build healthy hair, skin, and nails.

If you’re looking for a youthful glow and to get carded until you’re 50 try these 3 superfoods:

  • Avocado. Rich in vitamins A, D , E, and many phytonutrients; avocado promote supple skin, help prevent environmental damage and prevent signs of aging.
  • Bell peppers are high in vitamin C, an essential nutrient for forming collagen which holds hair particles together.
  • Lentils contain Folate, a B vitamin needed to repair cells in your fingernails and skin.  
  1. Get Creative

Preparing meals from whole foods can be a fun and relaxing part of the day. Learn how to season dishes using herbs, spices, and complementary pairings. This eliminates “empty calories” from your diet that show up in sugary sauces and dressings.

Eating is a time for bonding and camaraderie, get together with family and friends to create a new dish. Focus on great conversation, chewing your food, and turning off the TV and electronics. By giving new meaning and tradition to your meals, eating can be a source of enjoyment beyond just the food.

Kipping it Real with Abby!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  January’s Athlete of the Month is Abby Dunn.  Abby was chosen because she always pushes herself in the gym no matter the workout. She takes every tip or cue and focuses her energy in applying that to get better in a movement or workout! Abby’s drive is very contagious within a class atmosphere!   Learn more below about Abby!

 

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

I knew my first CrossFit workout was going to be tough, but I didn’t think I would be sore that night! Soreness is now just a way of life. ¯\_(ツ)_/¯

  1. What has been your favorite workout?

I love body weight movements and any sort of cardio. I really enjoyed the 20-1 workout we did a few weeks ago, which consisted of squats, sit-ups, and push-ups.

  1. What is your favorite cheat meal?

Without question, a burger from BRGR with truffle fries and a caramel Kahlua shake.

  1. Where do you work?     

I work at Lockton Companies as an Account Administrator.

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

I enjoy kayaking, skiing, biking, hiking, running, taking my pup, Honey, to the dog park, and doing DIY projects.

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

There will be days when you underperform and days when you’ll completely rock a workout. I’ve found that consistency and patience is key!

  1. What is your favorite lift?

Front Squat

  1. What’s your biggest “GOAT”?

Snatches…they still feel awkward.

 

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

I’ve seen several changes physically, but more than anything, I feel much more confident as a result of joining CrossFit. My increased confidence has improved my career, relationships, and friendships.

 

  1. What is your biggest improvement or proudest accomplishment thus far?
Being able to lift ANY weight overhead whether it’s a snatch or OH squat. When I first started crossfit in May, I really struggled to lift anything overhead. I’ve also seen improvement in my toes to bar and I’m slowing learning double unders.

 

  1. What is something you have always wanted to do but haven’t yet?
I would love to learn how to do HSPUs comfortably.