Kipping it Real With Zach!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym. November’s Athlete of the Month is Zach Lieberman. Zach has been at OPCF for 6 months now. In the few months that Zach has been here, he has managed to improve his aerobic and anaerobic capacity and gain strength. He has also cracked some great Dad jokes.It has been amazing having him here, and we are excited to have him continue crushing it here, at OPCF! Read below to learn about Zach and what he has to say!  We are so happy to have Zach with us at OPCF, and could not be more proud than to recognize Zach for our November Athlete of the Month!

 

How long have you been working out at Overland Park CrossFit?  I have been working out at OPCF since April of this year.  November will be 6 months participating with any type of CrossFit organization!

 

What were your thoughts after your first CrossFit workout? Do you remember what it was?  My very first CrossFit workout was with Coach Anthony.  I had a few sessions with him before I started to take classes in April.  The first thing he had me do were stretching exercises.  I thought I was going to get sick during my first “World’s Greatest Stretch.”

 

What has been your favorite workout so far?  Well, I haven’t found a favorite workout so far.  I do like Back Squats and Kettle Bell Carries.  My most memorable workout was the 40-minute row.   It was just us versus the rower versus the clock – have never done anything like that before!

 

What did you want to be when you grew up and where do you work now? When I was a kid, I always wanted to be a game show host.  I thought it would be fun to give prizes and money away.  I work for KMBC Channel 9 where I am the Local Advertising Sales Manager.  I have been with this company for 15 years.  It’s my fault if you have ever been sick of watching commercials during the Bachelor or Shark Tank. 

 

What do you like to do outside of work?  Life is busy.  Both my son and daughter go to Mizzou.  Besides going to MU Football games, We all like to travel.  Our next trip is to Mexico in January.  We also like live music – Knuckleheads is our favorite Venue.

 

What advice would you give a newbie just starting at OPCF?  As a newbie myself I’m still growing and learning.  What I’ve learned so far is that the coaches and classmates really care about your personal success and all work hard to encourage you to be the best that you can be.  I also learned that you have to play your own game and work hard and recognize your own accomplishments.  Don’t compare your performance to your classmates but compare yourself to where you were one week, one month and one year ago and you’ll be surprised at your own development and growth. 

 

What is on your bucket list? Speaking of traveling – I’d love to go on a yearlong RV road trip across America.  I’m also trying to talk my wife into going to Japan. 

 

Aside from necessities, what one thing could you not go a day without?  Coffee…..Every Day No Matter what.

If your pet could talk, what do you think they might say about you?  I wish he would drop more food on the floor.

What is your favorite random fact?  I know the planets as well as the first 10 presidents all in order. 

What is your go-to karaoke song?  ‘I Love a Rainy Night’ Eddie Rabbit

Kipping it Real With Lakshmiteja Yarlagadda

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym. October’s Athlete of the Month is Lakshmiteja Yarlagadda . Lakshmiteja  has been at OPCF for 7 months now. She has improved tremendously. Her drive, determination, kind heart, work ethic, and positive attitude is so contagious. It has been amazing having her here, and we are excited to have her continue crushing it here, at OPCF! Read below to learn about Lakshmiteja and what she has to say!  We are so happy to have Lakshmiteja with us at OPCF, and could not be more proud than to recognize Lakshmiteja for our October Athlete of the Month!

What did you want to be when you grew up and where do you work now? – While growing up I wanted to be a Civil servant and help people.Currently I am working as a techie in the IT department. 

What do you like to do outside of work?  I love to go hiking with my husband and explore new places and try different cuisines.And i also love cooking and experimenting on desserts.

 

What advice would you give a newbie just starting at OPCF? I would advise them to follow the coach and learn the proper techniques, and be consistent. What seems impossible in the beginning will one day become your warm up.  

What is on your bucket list? Traveling to all the national Parks and wanting to experience different kinds of adventures. 

Long term bucket list is to visit Venice,Paris and Switzerland.  

Aside from necessities, what one thing could you not go a day without?Usually I start my day with yoga. So making it part of my day to day life will help me stay focused and calm.

If your pet could talk, what do you think they might say about you? Sorry I never had a chance to raise a pet. But if my plants are considered as pets then they would say ‘They look more radiant than me because my husband is taking care of them‘

What is your favorite random fact? I felt that I am more creative and think outside the box in the shower than outside.

What is your go-to karaoke song? Left And Right (feat. Jung Kook of BTS)

 

Kipping it Real With Annie!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym. August’s Athlete of the Month is Annie Wasman. Annie is so fun to be around! She brings all the energy, jokes, happiness, hard work and dedication every day she walks through the doors! She has been putting in the work; she is currently working towards the goal of a pull up. She has also been upping the intensity with workouts and doing some of the RX track. She is also our official plant mom. All of our real plants in the gym are brought and taken care of by Annie! We are so happy to have Annie with us at OPCF, and could not be more proud than to recognize Annie for our August Athlete of the Month!

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

I started the day lock down ended in May 2020!

 

What were your thoughts after your first CrossFit workout? Do you remember what it was?

I was terrified to walk through those doors! Covid lock down was not fun for me, so I was feeling extremely insecure.

I still remember at that Saturday morning I went to my first class; Amanda Hayes told me I was strong (we were doing air squats…) but damn I needed to hear those words! I don’t remember the rest of the workout, but those simple words of encouragement gave me the motivation to come back the next week!

 

What has been your favorite workout so far?

I love anything with thrusters! I was also excited to do Karen and see how much my wall balls have improved over the years.

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

I really wanted to be a professional tennis player; Serena Williams is still my favorite player. I’ve played tennis since I could hold a racket and learned mostly from my mom and grandpa. I played on scholarship in college as well!

I currently work for The University of Kansas Health System – Cancer Center as an admin for multiple physicians. I love being able to support these intelligent individuals and watch us make positive impacts on patients’ lives!

 

What do you like to do outside of work?

Travel! If you see me at a Saturday workout, it’s only because Spencer wouldn’t let me book a trip! We’re trying to go to all 50 states together, so you can find us road tripping across the US or visiting friends and family. I’m also an avid plant keeper and gardener, with some stunning 10ft tall sunflowers this year. Some would say I have too many house plants but I’m pretty good at ignoring the haters.

 

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

Underachieving is still achieving – Ron Swanson. You do not have to be in shape to show up, even if you must scale a scaled workout! Everyone starts somewhere and everyday it’s going to get a little bit easier.

 

What is on your bucket list?

Going to all 50 states with Spencer, doing a road trip through New Zealand, sitting at center court at Wimbledon!  Getting a pull up is on my gym bucket list next!

Aside from necessities, what one thing could you not go a day without?
Coffee. Just a nice cup of coffee in the AM keeps me from murdering feeling grumpy all day!

If your pet could talk, what do you think they might say about you?
Sadie, our 10.5-year-old boss dog, is a daddy’s girl and would probably talk about how annoying I am cause I always want to snuggle. I also don’t share human food with her so she would probably complain about how lame I am!

What is your favorite random fact?
I know waayyyyyy too many facts about credit card miles and points. Most of our traveling is done by racking up miles and points, and lots of research on how to hack the systems. I’ve travelled to Thailand, Hong Kong, South Korea, Malta, and all over the US by redeeming points and miles!
If you ever need to know something about Southwest Airlines or Chase points, come ask!

What is your go-to karaoke song?
Nelly – Hot in Herre. It’s a gift to humanity.

Kipping it Real With Charlie!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym. July’s Athlete of the Month is Charlie Martel. Charlie has been coming to OPCF for 7 months now. Charlie has been putting in the work like crazy over the past few months. He took charge on nutrition, getting down skills, and technique at the gym. He comes into the gym with a smile on his face ready to work. We have seen Charlie improve day by day, as he has been putting in the extra work. We are so happy to have Charlie with us at OPCF, and could not be more proud than to recognize Charlie for our July Athlete of the Month!

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

7 Months

What were your thoughts after your first CrossFit workout? Do you remember what it was?

I couldn’t tell you what my first CrossFit workout was, but my initial thought, after laying there on the ground contemplating peeling myself up, was what did I just get myself into. I do not remember what the exact workout was, I was just trying not to die 🙂 That being said, everyone I met was so awesome that I knew I’d be back. 

What has been your favorite workout so far?

None that really stick out in particular, but any strongman-type workout where I am able to utilize brute strength is always a favorite. 

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

When I grew up I wanted to be a doctor, but instead I became an entrepreneur. I own two businesses. One in construction and one in real estate. 

What do you like to do outside of work?

CrossFit, grilling/smoking meats, golf, and spending time with friends and family.  

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

Keep showing up and focus on being just 1% better than yesterday.  

What is on your bucket list?

Skydiving,Travel to Europe and Australia, F1 Race in Monaco, and a Big Game Hunt.

Aside from necessities, what one thing could you not go a day without? 

The internet! Definitely the internet!

If your pet could talk, what do you think they might say about you?

Depends on which pet. One would say I’m a super hero and the other might say I’m evil.  

What is your favorite random fact?

Cursing is a sign of intelligence. It’s true–go look it up! 

What is your go-to karaoke song?

Either Tim McGraw – Something Like That or George Strait – Check Yes or No

Kipping it Real with Haley!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym. January’s Athlete of the Month is Haley Molden! Haley was chosen because of the hard work and constant encouragement she brings to OPCF. She is a phenomenal athlete, and has made huge strides since joining OPCF. She is also a person that brings a smile to everyone’s face. When she walks through the doors at OPCF, the room is instantly filled with her bright smile and positive attitude. Haley is kind, funny, hard working, and just a great person! We are so grateful to have Haley as a part of our community!

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

I’ve been at OPCF for 6 months!

 What were your thoughts after your first CrossFit workout? Do you remember what it was?

I can’t remember much except being really sore for the first few weeks! I think it had heavy back squats in the work out which has always been a favorite of mine. 

 What has been your favorite workout so far?

I love a good E3MOM or anything with a bike and barbell! 

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

When I was growing up I wanted to be a strength and conditioning coach or a swim coach at the collegiate level. Now, I am a school counselor at a middle school in Kansas City, Kansas. 

What do you like to do outside of work?

Workout at OPCF!

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

Lower your expectations of yourself, don’t expect perfection right away and approach CrossFit with the mindset of learning and having fun.

 What is on your bucket list?

I’d like to run a free after school program for kids in low-income neighborhoods to come to the gym, work out, and get healthy food. In hopes to help heal trauma and keep them out of trouble. 

Aside from necessities, what one thing could you not go a day without?

Laughing

 If your pet could talk, what do you think they might say about you?

I like dad better.

 What is your favorite random fact?

I share a birthday with Tupac 

 What is your go-to karaoke song?

Firework by Katy Perry or Breakaway by Kelly Clarkson

 

The Third Stage of Pacing Awareness: The Shrinking Violet

It takes time and practice to learn how to pace efficiently. But sometimes, being too good at pacing can actually backfire and hinder an athlete from maintaining their full potential. ‘The Shrinking Violet’ is an athlete who has become so efficient at their pacing that they often underpace a workout and leave too much in the tank. These athletes typically know their numbers so well that they can tell you how many RPMs they should complete any Assault bike workout at, how many minutes they should rest between heavy squat sets, and how many sets of handstand push-ups they should do during a long chipper workout.

This knowledge isn’t necessarily bad, but it can prevent the athlete from working out at their full capacity – they stay away from ‘redlining’ and therefore are no longer aware of what a truly difficult pace is for them. Here are a couple strategies to help you learn how to pace outside of your comfort zone:

Option 1: Pre-determine a specific pace to hit on the machines or how quickly to cycle certain movements. 

Example: if you consistently bike at 63 RPMs, then try something like the following workout but at a higher-than-normal RPMs.

  • 10 rounds:
    • 6 burpees to a 6” target
    • 8 kb swings (70/53)
    • 10 Assault bike calories

The goal of this workout would be to move smoothly and efficiently through the burpees and kettlebell swings and then maintain 65+ RPMs for each round on the bike. This will push you outside of your comfort zone and will probably hurt a lot more than you are used to, and may even result in you blowing up, but it will give you an opportunity to test just where your capacity lies and recalculate if necessary.

Option 2: Regularly include “messy” CrossFit workouts in your training. 

Sometimes it’s easy to spend too much time focusing on building up one’s capacity in running or rowing, strict gymnastics, or barbell cycling, but then shying away from incorporating all of these components together in classic CrossFit-style workouts. Sometimes the simplest couplets or triplets can be the most painful and effective. Take the following workout for example:

  • 10 min AMRAP:
    • 3-6-9-12…power cleans (115/75)
    • 4-8-12-16…bar-facing burpees

This is a great way to practice working outside of your comfort zone because even if you start off pacing this workout well, it will start to get uncomfortable and you will have to adjust your pacing strategy based on how you feel. 

Sources: https://wodprep.com/blog/crossfit-pacing/ 

 

Kipping it Real with Danielle!

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 Danielle West. Danielle was chosen because she NEVER misses a day. She makes working out a priority and shows up no matter the workout. She is also very dedicated to making sure she moves with proper technique and does a really good job of listening to the coaches and taking their cues to heart. She has been an awesome addition to our 6:30 class! Her hard work is paying off and we love having Danielle as a part of our OPCF community!

1. How long have you been working out at Overland Park CrossFit? I have been working out at OPCF for a year!
2. What were your thoughts after your first CrossFit workout? Do you remember what it was? I don’t remember what the workout was, but I remember there were a lot of air squats. Although it was a challenge and I was incredibly sore for the next several days, I remember feeling very accomplished and knowing I was 100% going to be back on Monday. I was definitely scared coming into the gym but everyone was so welcoming; I left feeling so encouraged. I remember Klaudia (who I didn’t even know was a coach at the time) stopped the accessory workout that she was doing to help me with my squat form, which I thought was so kind.

3. What has been your favorite workout so far? That’s tough. I would say the first Open workout from this year because I came into it so worried about the fact that there was going to be a person judging me and that it was going to go terribly, but I actually ended up really surprising myself!

4. What is your favorite cheat meal? Any type of Mexican food is by far my favorite cheat meal.

5. What did you want to be when you grew up and where do you work now? Growing up I wanted to be an elementary school teacher. I now work as a Kindergarten (soon to be fourth grade) teacher and am pursuing my Masters in Mental Health Practices in Schools.

6. What do you like to do outside of work? Outside of work, I love coming to CrossFit (obviously) but aside from that I enjoy trail walking, listening to podcasts, cooking/baking and hanging out with family/friends.
7. What advice would you give a newbie just starting at OPCF? My advice would be to stay consistent and to just keep moving in workouts. The workouts can be so intimidating and I remember, especially when I first started, I would get really hung up on the fact that I was finishing last, getting time capped, struggling to perform a movement, etc., and I’ve really tried to switch my mindset going into every workout to just, “Do your best and keep moving”. Also, if you have 10-15 minutes before/after your workout to practice any movements you’re wanting to improve, it’s amazing how big of a difference it can make!

8. What is your favorite/least favorite movement? My favorite movement is the clean and my least favorite movement is a thruster
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9. What’s one CrossFit goal you have set for yourself to accomplish this next year? One of my goals for this next year is to do a pull-up.

10. What changes have you seen in yourself since starting at OPCF? As cheesy as it may sound, CrossFit has really helped to make me stronger not only physically, but mentally, and has pushed me to do more than I previously thought I was capable of. Growing up and throughout college, I was not even the slightest bit athletic and like a lot of people, I’ve always struggled with body image issues. CrossFit has really helped me shift my focus from wanting to be “thin”/ looking a certain way, to wanting to be strong. I have begun to focus so much more on what my body can do for me versus what it looks like. CrossFit has also been a huge stress reliever for me and I have met some of the most amazing and encouraging people.

11. What is your biggest improvement or proudest accomplishment thus far? I would say my proudest accomplishments thus far have been getting my first rep of some of the higher skill movements like double-unders and toes-to-bar.

12. How do you fit working out into your weekly schedule? I just really try to make it a priority and I plan ahead. Going into each week, I look at my schedule and if need be, I will adjust the class time that I attend. Starting out, I told myself that I would only allow myself to miss a day if I was sick and I have held myself to that. Even if I can’t make it into the gym for some reason, I still make sure I get in some sort of a workout. I genuinely enjoy CrossFit and coming to OPCF, so working out never really feels like a chore to me; it’s something I truly look forward to every day.

13. What is something you have always wanted to do but haven’t yet? Something I have always wanted to do but haven’t yet is go hiking in Colorado!

 

Kipping it Real with Jen!

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 Jennifer Brown. Jen was chosen because even though she has been dealing with a lot of back pain, but through it all, she has never given up coming to the gym. She makes working out a priority, despite how she might be feeling that day, and always does it with a smile on her face! She is really good about asking how she can modify movements to ensure that she keeps her back safe and is simply just happy to be at the gym moving! Her positivity and do-work attitude is very inspiring! Her hard work is paying off and we love having Jen as a part of our OPCF community!

How long have you been working out at Overland Park CrossFit? I have been working out at OPCF for 5 months now.
What were your thoughts after your first CrossFit workout? My first thought after finishing my first workout was “sign me up!” However,  this was something that I concluded after getting over my initial shock. I recall driving up to the gym and noticing a group of beautiful, fit people running outside. I initially panicked and thought about turning around. I worked up the courage to park my car and walk in. There were even more beautiful, fit people inside working out! I was a deer in headlights and then someone approached me (I think he was a coach, but it’s all a blur now). I mentioned how nervous and unprepared I felt, and he said that I already did the hardest part, I walked in!
What has been your favorite workout so far? I love AMRAPs. They are challenging but also allow for a great level of flexibility and that is very important to me.
What is your favorite cheat meal? I was recently introduced to Birria tacos and I am obsessed.
What did you want to be when you grew up and where do you work now? I am a native New Yorker from the Bronx and growing up I wanted to be a Cop with NYPD. Currently, I work at the Centers for Medicare and Medicaid services.
What do you like to do outside of work? I am very boring; however, I enjoy reading and am one of the best window shoppers that you’ve ever met.
                                      
What advice would you give a newbie just starting at OPCF? The best advice that I can give a newbie is commit to a schedule that they are comfortable with and walk through the darn door!
What is your favorite/least favorite movement? My favorite movement is the push press. I truly love all movements; however, I do have frenemies and they are Mr. Snatch and cousin Burpee.
What’s one CrossFit goal you have set for yourself to accomplish this next year? I would love to continue to strengthen my back and build a stronger physique that would allow me to try more complex moves that I am hesitant to try.
What changes have you seen in yourself since starting at OPCF? I am definitely a lot happier now. I work from home and don’t get much interaction with the outside world. I really enjoy getting out and seeing people push themselves; it’s motivating and good for the soul.
What is your biggest improvement or proudest accomplishment thus far? I can do push-ups again! Who knew that a minor victory could bring so much joy?!?!
How do you fit working out into your weekly schedule? It’s not an option! I’ve made a commitment and I stick to it. Also, my dog says I’m too clingy and rushes me out the door every afternoon.
What is something you have always wanted to do but haven’t yet? I would love to open a B&B!

 

Kipping it Real with Aaron!

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 Aaron Fowler. Aaron was chosen because he has shown great improvement in his lifting technique and gymnastics movements, and is very encouraging to the other members in his class. His desire to become a better athlete is evident in his dedication to make working out a priority, spending extra time doing the optional accessory work when he can, practicing his gymnastics movements, and listening to the coach’s cues to improve his weightlifting movements. His hard work is paying off and we love having Aaron as a part of our OPCF community!

How long have you been working out at Overland Park CrossFit? I have been at OPCF for a year and a half.

What were your thoughts after your first CrossFit workout? Do you remember what it was? I don’t remember my first workout but I remember being extremely challenged and excited for the next one.

What has been your favorite workout so far? My favorite workout has been the 2K row.

What is your favorite cheat meal? My favorite cheat meal is pizza!

What did you want to be when you grew up and where do you work now? When I was young, I wanted to play in the NBA. I currently work at Children’s Mercy Hospital as a Respiratory Therapist and ECMO Specialist.

What do you like to do outside of work? Outside of work I love to hunt, play disc golf, and brew coffee!

What advice would you give a newbie just starting at OPCF? Hang in there. Do what you can do. Have a good time!

What’s one Crossfit goal you have set for yourself to accomplish this next year? This year I would like to finish an Rx workout with muscle-ups.

What changes have you seen in yourself since starting at OPCF? I have gotten stronger, faster, and more confident with my lifts.

What is your biggest improvement or proudest accomplishment thus far? I did my first muscle-up this year!

How do you fit working out into your weekly schedule? I make working out a priority as much as I can. And I try to get in a little extra work after class each day.

What is something you have always wanted to do but haven’t yet? I have always wanted to explore/survive in the backcountry in Alaska.

 

Kipping it Real with Shawn!

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 Shawn Herrman. Shawn was chosen because even though he has been dealing with a couple of different injuries for the past few months, he has been extremely patient, gracious, and dedicated to getting his body back to full health. He has consistently come in and done his PT every single day, he has modified many workouts without complaint, and he is always caring and encouraging towards the other members. His positive attitude radiates throughout the gym and he is an inspiration for those who are not only dealing with an injury, but also for those who just want to improve their fitness in general. His hard work is paying off and we love having Shawn as a part of our OPCF community! Learn more about Shawn below.

How long have you been working out at Overland Park CrossFit? I have been working out at OPCF since September 2020.

What were your thoughts after your first CrossFit workout? Do you remember what it was? I don’t remember my very first workout, but I do remember one of the first wods I did was a thruster workout. Alejandro and I were the last two to finish haha.

What has been your favorite workout so far? One of my favorite workouts was surprisingly the first Open workout with wall walks and double-unders.

What is your favorite cheat meal? If I had to pick my favorite cheat meal it would definitely be a double cheese burger and fries from a local restaurant back home in Hays, KS, called the Golden Q. If i can throw in a cheat dessert… definitely ice cream cake from Dairy Queen!

What did you want to be when you grew up and where do you work now? When I was younger, I actually wanted to be a doctor some day. Fortunately, this December I will be graduating from chiropractic school with my Doctorate of Chiropractic and opening up a clinic here in the KC metro area.

What do you like to do outside of work? Outside of work/school, I enjoy being outside (especially in the summer) whether it’s being at the lake, fishing, hiking, or paddle boarding. I’m always up for any type of adventure!

What advice would you give a newbie just starting at OPCF? My advice for someone starting out here at OPCF would be… we all start somewhere and want to be the fittest, fastest, strongest we can be, but perfect the simple movements and enjoy the little victories.

What is your favorite/least favorite movement? My favorite movement is handstand push-ups. My least favorite right now would probably be an overhead squat.

What’s one CrossFit goal you have set for yourself to accomplish this next year? A goal for myself within the next year (besides being healthy and injury free) is to work on some of my weaknesses and be a better and more well-rounded athlete.

What changes have you seen in yourself since starting at OPCF? Since working out at OPCF, I have seen that if you put in the work (and sometimes even a little extra), you start to see those little victories add up and they not only make a difference in your performance at the gym, but also outside of the gym.

What is your biggest improvement or proudest accomplishment thus far? One thing that I was happy about was being able to string together decent sets of bar and ring muscle-ups. But, it was also good to be able to take a step back and trust the process of healing a couple of injuries.

How do you fit working out into your weekly schedule? Right now with school it has been nice for the most part to be able to workout in the morning at 9:30am and usually Open Gym. Outside of this, I usually see patients in the clinic and study.

What is something you have always wanted to do but haven’t yet? One thing I would love to do in the future is to work towards competing in an Rx competition.