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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 Matt Merritt. Matt was chosen because of his hard work and daily dedication at the gym. You can find him not only spending extra hours refining his gymnastics skills or completing the daily accessory work, but he is also a staple participant at many of OPCF’s non-fitness functions as well. He always comes to the gym with a smile on his face and the determination to give his best effort in every workout. His positive attitude and the encouraging words he offers to his fellow members has made the gym a better place and we love having him as part of the OPCF community! Learn more about Matt below.

1. How long have you been working out at Overland Park CrossFit? My first day attending classes was July 22, 2019. So by my count, I will have been working out at the gym for 223 days by the time this is posted.

2. What were your thoughts after your first CrossFit workout? Do you remember what it was? I remember exactly what it was… James was leading us through bench press (3×5) and Z press (3×5). The metcon was 21-15-9 Push Press (135/95) and pull ups. I didn’t finish. Afterwards, I hurt physically and I was surprised at my lack of conditioning. However, I knew I had to get back in the next day so I could start improving.

3. What has been your favorite workout so far? I think my favorite workout so far was on Jan. 21, 2020 when we did E3MO3M for 21 min of 12/10 cal row, 10 DB S2O (50/35), and 8 burpees over DB. Overall, I think I could have gone a bit faster on the row and my DB transition between arms, but I was completing each set around the 1:18 mark which let me have plenty of rest for the next round. That workout was one of the first where I felt in control the entire time, where my heart rate wasn’t redlining and I didn’t have to pause to breathe.

4. What is your favorite cheat meal? So, I love ice cream and I’m a self-proclaimed connoisseur. I’ll give pretty much any flavor a try, except for mint. Mint has no place in ice cream. Some of my favorites include cookies and cream or extreme moose tracks. I think the best ice cream I’ve ever had, though, was a honey flavor with actual honeycomb from Van Leeuwen’s in NYC.

5. What did you want to be when you grew up and where do you work now? In high school we had a social studies class that introduced us to the power of compounding interest. After that I became fascinated with the idea of investing. I was able to work on the debt side in the capital markets for five years prior to moving to KC, but the hours and work/life balance was not enjoyable. Nowadays, I work out defaulted real estate loans packaged within Commercial Mortgage-Backed Securities and Asset Backed Securities to prevent bondholders from losing money on their investments.

6. What do you like to do outside of work? I’ll try to keep this one brief. I enjoy reading a lot, but struggle with dedicating the time, so I do lots of audio books and podcasts. I do lots of fantasy, sci-fi, and classic literature. I’m a huge fan of board games, and I tend to get fairly competitive over a game of Catan. To get out of the house I like to go hiking which is tough in KS. This spring I’d like to start gardening and visiting the local farmers’ market. I’m also currently planning a trip over to Japan in early May. So, if anyone has any travel tips or suggestions, I’m all ears.

7. What advice would you give a newbie just starting at OPCF? Consistency is key. It’s hard to get better when you’re not attending the gym on a regular basis. The trick to maintaining consistency for me has been engaging with my fellow classmates. It’s a lot more fun to go to class when you’re working out with people you know and like.

8. What is your favorite/least favorite movement? Least favorite? Wall balls. I hate having to throw that ball so high in the air to just to watch it come back down and smash me in the face. Most favorite? Definitely the deadlift. Picking up heavy weight and putting it back down is so simple, it’s refreshing.

9. What’s one Crossfit goal you have set for yourself to accomplish this next year? I have a list of these written down, so picking one is really tough. But, I would say my primary goal is to maintain consistency. That’s measured by days working out at the gym and the goal is to workout 71.4% of days (or 5 days a week) in 2020. So far, I’ve managed to hit 76.2% days at the gym which feels great.

10. What changes have you seen in yourself since starting at OPCF? This is a tougher one. I haven’t noticed a ton physically yet, but at this point we’re only four weeks into the nutrition challenge. I’m learning a lot from that in terms of how many veggies I can and should be eating. Right now I think I’m going to continue with the program post challenge to see what long term changes could occur. Mentally, I’ve found that I feel energized about exercising again now that I’m not going to a globo gym and doing the same routine week after week.

11. What is your biggest improvement or proudest accomplishment thus far? Biggest accomplishment so far has definitely been getting my first bar muscle up. For the longest time I kept slamming my chest into the bar, which wasn’t very effective. And like many things in Crossfit, it all came down to technique. Coach Jeremy was able to point out some things I was doing wrong in my pull and after 5 minutes of coaching it clicked and I was able to get one. Now it’s all about practicing the kip to start stringing them together in time for the next WOD.

12. How do you fit working out into your weekly schedule? On weekdays, it’s the thing I look forward to after a day at the office. I typically get in to work early so I don’t have to feel guilty about leaving at five to make it to class by 5:30. Traffic also makes it easier to get to the gym in the evenings vs driving straight home so that helps too. On the weekends, I’ve changed my Friday/Saturday night activities so I can be in a position to wake up and feel energized about going to the gym.

13. What is something you have always wanted to do but haven’t yet? Handstand walk. I’ve never been able to get the balance down. Getting handstand walks down are another goal of mine for the year. Maybe I should start working on them now that I’ve gotten a bar muscle up…

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 Ashwini Kamat. Ashwini was chosen because of her hard work and daily dedication (sometimes twice a day!) at the gym. She has devoted numerous extra hours a week trying to learn new skills and improve her barbell movements, as well as taking the next steps in trying to better her nutrition habits! Her tremendous work ethic is inspiring to those around her and we love having her as part of the OPCF community! Learn more about Ashwini below.

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 Ashwini Kamat. Ashwini was chosen because of her hard work and daily dedication (sometimes twice a day!) at the gym. She has devoted numerous extra hours a week trying to learn new skills and improve her barbell movements, as well as taking the next steps in trying to better her nutrition habits! Her tremendous work ethic is inspiring to those around her and we love having her as part of the OPCF community! Learn more about Ashwini below.

1. How long have you been working out at Overland Park CrossFit? I became a member on August 31, 2019.
2. What were your thoughts after your first CrossFit workout? Do you remember what it was? My first workout was a Saturday morning Bootcamp class (100m run, 15 wall balls on repeat for ten minutes). It was a difficult workout, but being around motivated and friendly people sparked a desire for me to sign up and keep coming.
3. What has been your favorite workout so far? 100 Pull-ups – 80 KB Push Press – 60 Sit-Ups – 40 Power Snatch – 20 burpee box overs. (Minus the 100 pull-ups… that didn’t happen)
4. What is your favorite cheat meal? Spring rolls
5. What did you want to be when you grew up and where do you work now? In elementary school, my goal was to become an archaeologist. I don’t really remember when that dream fizzled out, but now I am involved in brain health research at the KU Alzheimer’s Disease Center.
6. What do you like to do outside of work? I enjoy tutoring and being a hospice volunteer.
7. What advice would you give a newbie just starting at OPCF? A piece of advice I would give to someone just starting out would be to try to be more self-assured. Showing up and being consistent is an accomplishment in itself. Though I tend to still struggle with taking my own advice, both the patience of the coaches and the positivity from the community are very powerful. So my advice to anyone just starting out with minimal experience is to have confidence, stay persistent, and know that there is support all around.
8. What is your favorite/least favorite movement? Least favorite: Skierg Favorite: anything else
9. What’s one CrossFit goal you have set for yourself to accomplish this next year? Since starting the Nutrition Challenge, I am paying more attention to my lifestyle choices and hope to forge a more sustainable balance between nutrition and fitness. Also, double-unders. I would like to be able to do those.
10. What changes have you seen in yourself since starting at OPCF? Joining Overland Park CrossFit was my first real foray back into the world of fitness after high school and has profoundly changed my life. I started with the goal of just working out more often. Now, my goal of wanting to get more exercise has evolved into much more. Working out at OPCF has posed emotional, mental, and physical challenges, but the coaches and my peers have helped me push beyond the limits I set for myself and see the culmination of my daily efforts so far. I realize that I have built muscle and become more of a fitness person. I am not as weak as before and hope to keep making more positive changes over time.
11. What is your biggest improvement or proudest accomplishment thus far? I still consider myself a beginner so I don’t have any major accomplishments, but I am proud of myself for showing up to the workouts almost every day.
12. What is something you have always wanted to do but haven’t yet?CrossFit-wise…everything. Outside of working out…I have always wanted to work as a medical interpreter.

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

I started in March of 2019.

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

I started with boot camp classes. They were a great way to get to know people and get a feel for the movements. One day I was the only bootcamper and so I was lucky enough to do a Crossfit class. I wasn’t sure I was going to make it but once it was over I wanted to do it again!

3. What is your favorite cheat meal?

BBQ and French fries

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

Growing up I thought I wanted to be an interior designer. In my previous life before kids, I was an elementary school teacher. Now I’m a stay at home mom with three kids. 

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

In my free time I love to hang out with my sisters and working out.

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

You have to go in with an open mind and know that the coaches are there to help you. The boot camp classes are an amazing way to get started so you have the confidence when moving into a CrossFit class. Any movement can be changed to work for you! OPCF is a welcoming community and everyone wants you to succeed. 

7. What is your favorite lift?

 I love to deadlift. It makes me feel invincible! 

8. What’s your biggest “GOAT”?

My biggest GOAT is a muscle up. I will get there someday!!! 

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

My biggest improvement is my kipping. I can string together a few kipping pull-ups and I can do toes to bar which I couldn’t do when I started. My proudest accomplishment would be completing the open and RXing every workout.

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

I usually plan my week around my workouts. I get in 3-4 workouts a week.  Thankfully the 9:30am crew is amazing and so helpful with my 2 1/2 yr old son. I am able to get my workouts in while the big kids are at school. Which is great because our evenings are full of activities. 

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

I would love to do more traveling. Italy, France, Greece, are all on the bucket list. 

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

14 months

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

Exhausted , but I understood these workouts gonna help me achieve my goals

3. What is your favorite cheat meal?

Ice cream and cookies

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

During my childhood, I used to think of becoming a police officer or some sought of investigation officer, LoL. Now I’m working as a software employee at a Bank.

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

Hanging out with friends. Playing board games like Catan,Risk.

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

Be sincere and just listen to our coaches. You will get what you want.

7. What is your favorite lift?

  I love squat clean and Thruster 

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

Hmm.. I improved my fitness levels. I ran 2001 meters (our 9/11 memorial workout) just under 10 mins. I’m so happy about that. 

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

Improved fitness levels, lost around 25 pounds of weight and last but not the least I improved my confidence levels.

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

I try to attend atleast 5 days a week. I come to home from work at around 6PM and I don’t think of taking rest. I just burn out my stress in CrossFit workouts.

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

Handstand walks 

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

I’ve been at OPCF for about one year.

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

I liked that it was something new and challenging. I knew I was going to be hooked right away.

3. What has been your favorite workout?

Anything with the rower or assault bike.       

4. What is your favorite cheat meal?

BBQ.

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

Growing up, I wanted to be a police officer. Now I work for BNSF Railway as well as the Army Reserves.

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

I like to golf and spend time with my wife and dogs.  If there’s time at the end of the day I like to play video games.   

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

Keep showing up!

8. What is your favorite lift?

Front squats.   

9. What’s your biggest “GOAT”?

Pistols and Muscle ups

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

I feel way better and I know that I can push myself harder than I think I can.

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

Seeing my all around progress in the last 12 months and using it as motivation to keep going.

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

It’s a priority and I look forward to seeing the ZDT crew every morning.  I get everything ready the night before so it’s quicker to get out the door for 5:30am class.  

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

At some point, I’d like to hike the Appalachian Trail.

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

10 months

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

I was shocked that I made it through the workout and pleasantly surprised at how supportive all of the elite athletes were.       

3. What has been your favorite workout?

2000m row

4. What is your favorite cheat meal?

Chinese

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

I wanted to be a Cinematographer and now I’m a Supply Chain Analyst at Vestcom.

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

Garden, cook, hangout with friends, and go to the spa.

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

Stick with it! The results are worth the work. 

8. What is your favorite lift?

Front squat   

9. What’s your biggest “GOAT”?

Box jump   

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

Besides the physical changes, I had no idea how hard I could push myself in a workout before I started CrossFit.              

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

I don’t think I can pick one thing. I’m proud of everything I’ve done so far. I’ve improved so much across the board. It’s been amazing!

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

My biggest obstacle is getting out of work on time, so I set an alarm on my phone on really busy days!

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

Rope climb  

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

I joined OPCF in March 2018. Ooooohh I completed 1-year anniversary.

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

My first CrossFit session was in Dallas Nov 2017 for a month @CrossFit3040. I felt Nausea on first day, then I understood how far my body got relaxed and realized how hard my dad used to work during my schooling. My friends and coach helped me to bounce back, Moreover I liked the ambiance of group workouts. Here at OPCF, Bootcamp helped to adjust to the basic techniques, later 5:30/6:30 am team played a key role especially Tony, Angie, Jamie, Taylor, Amy & others made it easy for me.

3. What has been your favorite workout?

I would say Murph and I like weightlifting workouts.

4. What is your favorite cheat meal?

I am a foodie, I love Biriyani & Mutton Kheema by Pranay, Mutton Haleem from Hyderabadi House. I do eat whatever I like, and I don’t follow any strict diet as of now, but I make sure to eat lot of vegetables and fruits.

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

I wanted to be an aeronautical engineer and I used to dream about traveling & exploring other side of the World. Here I am working as a Sr. QA Analyst at H&R Block.

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

I am game for any outside activity. Particularly I love playing badminton, Table Tennis, Volleyball, Hiking, Dancing, Cooking, Traveling, watching movies/Netflix documentaries and hanging out with friends.

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

There’s a misconception outside that CrossFit is only for strong people. I believe that CrossFit workouts made them stronger. As a newbie its fine if you cannot complete the full workout, no one does at that stage. Learn basics, make friends, follow coaches, be patient and consistent. OPCF community cheers for everyone, especially beginners get great encouragement. Watch James’s Friday fitness videos on YouTube, they help a lot. You will meet many passionate talents here and you don’t take much time to communicate, so just jump in and you will love it.

8. What is your favorite lift?

Power/Hang power clean.

9. What’s your biggest “GOAT”?

Many – mainly Rowing, and gymnastic movements. I am slowly getting there.

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

Crossfit became part of my daily routine (Weekdays) 🙂 and it keeps me active the whole day. I am feeling more stronger and healthier than ever. I lost some weight too and I got some great friends here. I started exploring many activities outside and I used to restrict some food items because of health issues but not anymore.  Thank you each one of OPCF members for cheering and making me/others to push their limits. Special Thanks to all the Coaches for helping me to improve my workout style day by day.    

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

Completing Murph 2019 Workout, I thought to make it to half Murph initially. Thanks everyone who encouraged, Tony, Taylor & Angie for strategy. A big Shout out to my friend Derek who joined for last 1 mile run and pushing me till the end with his inspiring words.

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

I try to be in morning 5:30 class but due to my weird bed timings and weekend activities its difficult to be consistent to morning classes, but I try to catch up in the evening classes.   

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

In Gym Double unders and Bar muscle ups are on table top. Outside I have a bucket list to strike off. Sky dive, Playing Guitar, Exploring US agriculture, Scuba diving, Trekking in Himalayas, Europe Trip with friends, Stairways to Heaven Hike, list goes on…. 

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?

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.

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?  

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.