Kipping it Real with Nag!

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 Nag Arjuna.  Nag was chosen because of his work ethic and drive in the gym. Nag has seen big changes since starting at OPCF and his hard work does not go unnoticed by us! Learn more about Nag below.

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

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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 



The Best Kind of Recovery? SLEEP

“When in competition or heavy training, sleep is the most important factor in achieving my optimal athletic performance.” – Rebecca Johnston  

If you’ve been an athlete or been around athletes then you are probably aware that recovery is extremely important when it comes to maximizing your time spent at the gym. There are several different methods of recovery such as regularly going to a masseuse, cryotherapy, dry needling, using a device like Compex or a Theragun, and several others. However, oftentimes these methods can be expensive and not accessible for a lot of people. So, what is one of the best (and cheapest) methods of recovery? Getting adequate sleep.

There are many positive results of getting the right amount of sleep, such as increased alertness, better decision making, the ability to focus better, etc. As an athlete, getting the proper amount of sleep is one of the most important factors in improving performance. So, how much sleep should you be getting? The answer can vary based on age and activity level, but generally speaking, individuals 18+ should be getting approximately 7-9 hours of sleep each night. 

Getting the proper amount of sleep is extremely important because of the role sleep plays in recovery. While you are grinding it out in the gym, your central nervous system is working double time to send messages to the proper muscles, formulate an appropriate response to pain, react to different variables, etc. Therefore, it is during sleep that your CNS is able to recuperate so it can do its job again the next day. Without enough sleep and a rejuvenated CNS, you will be slower, weaker, and less coordinated during your next workout.

Another reason why sleep is important is that it can positively impact your body composition. If you’re trying to increase lean body mass, lose body fat, or a combination of the two, then getting enough sleep is a great place to start. There are two anabolic (muscle-growing) hormones that need sleep to do their jobs. The first is Growth Hormone which helps increase skeletal muscle and research has shown that 70% of GH is released during our sleep cycles. 

The second hormone is testosterone which is increased during exercise and helps in muscle development and recovery. Similar to the growth hormone, testosterone production is linked to deep sleep and research has shown that sleeping less than 5 hours can decrease testosterone production by 10-15%. If you want to increase your lean body mass by increasing your skeletal muscle, then getting enough sleep is one of the factors that will help you achieve that goal.

In conclusion, if you’ve been feeling sluggish during metcons, struggling to hit heavy weights, or having to take more rest days than normal to let your body recover, then maybe it’s time to re-evaluate your recovery habits. Sleep is one of the best ways your body can recover so getting enough of it needs to be a top priority. When in doubt, get more sleep!

Resources:

Kipping it Real with Chase

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 Chase Bryan.  Chase was chosen because of his work ethic and willingness to learn! Chase is a strong presence at our 5:30am class and we really appreciate his dedication to your fitness/health. Learn more about Chase below.

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.



Kipping it Real with Gwynette

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 Gwynette Butler.  Gwyn was chosen because of all her hard work pay in her short time at OPCF (coming up on a year YAY). We enjoy having Gwyn’s energy in the gym! Learn more about Gwyn below.

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  

Kipping it Real with Hari!

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 Hari Kumar.  Hari was chosen because of his encouraging and positive attitude! Hari is a strong presence at OPCF’s 5:30am class and has progressed so much over his short time at OPCF! Learn more about Hari below.

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…. 

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.