Shout-out to our first Athlete of the Month of 2020 – Karley Welsh! Karley has been a member at C3 for a year and a half. Since starting, she has been nothing but a joy to work with. She consistently brings a positive, up-beat attitude to every class she attends, and is always willing to work her butt off to accomplish her goals.

There have been several shining moments in Karley’s young CrossFit journey, but there are two that really stand out – her performance on 19.4 in the 2019 CrossFit Open, and kicking ass in her very first CrossFit competition. On workout 19.4, we saw Karley not only complete the snatches at the prescribed weight but we also saw her score her first bar muscle-ups (on her first attempts)! This was a very proud moment for the C3 coaches and the entire C3 community. In August, Karley competed in the always challenging CrossFit XLT Summer Knights competition. This was Karley’s very first competition and to no one’s surprise she competed at a very high level. One month later Karley teamed up with former AOTM Darci Vespa to take first place in the local Festivus Games competition! When not at C3, Karley can be found at “Jim’s Gym” with now Fiance and long time C3 member Jimmy Winters, where they both continue to work on their strength and skills.

Congratulations to Karley Welsh, our January 2020 Athlete of the Month for the well deserved honor! Keep up the great work.

Please enjoy Karley’s AOTM Profile below.

1. In general, what is your background?   

I was born and raised in Divernon, IL. I attended preschool, grade school, and some of junior high at Divernon before we consolidated with Auburn School district, which is where I graduated from high school. After high school, I attended a small Christian University, Greenville University, as I was getting recruited to do pole vault for their track and field team. I ended up focusing strictly on my education and graduated a year early with a Bachelor’s Degree in Health Psychology. From there, I was accepted into a 15 month accelerated nursing program at Illinois State University, where I graduated with a Bachelor’s Degree in Nursing. During my time in nursing school, I was doing clinical rotations at St. John’s Hospital, which is where I “met” Jimmy. I actually looked him up on social media after asking a nurse what his name was and messaged him first. The rest is history! We are currently planning our wedding after getting engaged in Jamaica this past November. Lastly and most importantly, my background would not be mine if I did not mention my amazing, supportive, loving family whom made me who I am today. My childhood, teen years, and adulthood thus far has been the way it has because of my upbringing and I am so thankful to have such a great support system. 

2.Age, Occupation?   

 I am currently 24 years old, but I sometimes sound like I am 80. Nothing wrong with drinking coffee in your PJ’s and catching “The Price is Right” at 10am. 
I am a Registered Nurse in The Regional Cancer Center at Memorial Medical Center. As a radiation therapy nurse, we help treat all and any patients that may need radiation to help cure or help “heal” their cancer. We look after the patients before, during, and after their treatments and make sure that they have someone to lean on during that difficult time. 

3. How did you get to know about CrossFit and why did you start?   

 Back in the day (like last year), I would come and watch Jimmy work out at C3, but I would not dare step on that floor because I thought that I could never do any of those things! Long story short, Jimmy worked with me for months in “Jim’s Gym” teaching me all the movements, the in’s and out’s, and everything in between. Eventually, I worked up the courage to pop in on a few Saturday classes and join officially. Now, I have never looked back! I grew to love CrossFit and the challenge it brings into my life. I started CrossFit not only to be physically active, but to join a community of people who care about and encourage one another’s fitness.

4. How has CrossFit changed your life, lifestyle, level of fitness?   

CrossFit has changed my life in so many ways. First, my level of fitness has grown tremendously throughout the months. My favorite memory to think back on was when Jimmy, my sister and I were working out at the house and my sister was kicking my butt. I could not breath, I could not keep up, it was terrible. Little did I know, she was pregnant at the time and was still killing it and I was croaking. Looking back at that day and comparing myself to Karley then, it shows me just how much my fitness level has changed. Seeing not only the physical body changes, but the mental changes that my body has endured after starting CrossFit are so encouraging and I am so thankful that I started the CrossFit journey when I did. CrossFit has made me strong, healthy, and more confident. 

5. Name one goal and/or personal record you would like to accomplish through CrossFit.   

 My main goal currently is to work on doing butterfly pull ups/chest to bar. Another goal that I have is to build up endurance to string more double unders together.

6. Favorite CrossFit moment so far?    

My favorite CrossFit moment has to be when I was doing my first open, 19.4. Once I finished the snatches and burpees, I had to attempt to get bar muscle up’s. Walking over to the bar, I was so nervous. However, all around me were people who were cheering me on, yelling at me, encouraging me. When I got my muscle up, there was SO much excitement. Not only from me, but from everyone around me. Favorite moment to date.

7. What is your least favorite WOD to date?   

I cannot think of a specific WOD, but I know I do not like a WOD if it has thrusters in it.

8. What do you like most about Capital City CrossFit?   

What I like most about C3 is the community that it fosters. Whether you need a hug, a high five, or just a smile, there is ALWAYS someone at C3 who is there for you. The community at C3 is amazing and I love how everyone supports everyone in literally anything you do. I also like that Brian adds up my scores for me and never gets mad that I don’t know how to calculate my score/reps/time!

9. Favorite exercise?

100% Power Cleans

10. Least favorite exercise?    

100% Thrusters

Congratulations to Ben McGill, our December Athlete of the Month! Ben, a Springfield Police Officer and SWAT tam member, has been with Capital City CrossFit for just over two years. Since joining, Ben has been a consistent, fun loving member of the C3 community. He is genuinely supportive to all other athletes around him, and he has been a strong advocate for Capital City CrossFit.

Ben has worked extremely hard since joining C3 and it has been great to see his progression as an athlete. He continues to get stronger while also acquiring many physical skills such as pull-ups, toes-2-bar, and handstand push-ups. These movements were far from a reality when Ben first started his CrossFit journey, but through hard work and smart goal setting, Ben has made these weaknesses a strength. We look forward to watching Ben’s continued progress for years to come.

Congratulations Ben on the well deserved honor!

In general, what is your background?

I was born and raised here in Springfield. I went to Lanphier High School and then went to college at the U of I. I am a huge Illini fan and try to make as many games as possible.

Age, Occupation?

I am 33 years old and have been a Police Officer at the Springfield Police Department for 11 years. I am also a member of the Emergency Response Team (SWAT Team), which CrossFit has played an important role in.

How did you get to know about CrossFit and why did you start?

Joe Reidy had been on my about joining C3 for a while. When I started dating Maddy’s friend Laura, I realized it was inevitable and joined.

How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit has made me much more consistent in working out. The people here keep me coming back and accountable. It is great having a consistent workout schedule and having everything already planned out. I am very pleased with my fitness level, and I hope to keep it up for years to come. I think what amazes me most is the range of motion and flexibility that I now have. Even though I don’t have the greatest range of motion or flexibility, it is 100 times better than it has ever been in my life.

Name one goal and/or personal record you would like to accomplish through CrossFit.

I usually try to set small attainable goals and work towards them as much as I can. A recurring goal since I started was to do a muscle-up. I managed to get a few just a short time ago, so now I think my #1 goal will be to be able to them consistently.

Favorite CrossFit moment so far?

 My favorite moment that I can remember was my first RX workout. It had handstand pushups in the workout. At the end I had hit muscle failure and wasn’t able to crank out the last few reps. I was going to quit, but the fellow classmates wouldn’t let me. They forced me to crank out those last few reps and make it my first official RX workout. It still sticks in my mind.

What is your least favorite WOD to date?

I don’t remember a specific WOD that I hated, but it probably had the assault bike in it.

What do you like most about Capital City CrossFit?

The best thing about C3 is the people. They are the most supportive and fun group of people I have ever been a part of. It is great that I can hang out with a group of people that enjoy fitness, but also aren’t afraid to participate in an awesome game of flippy cup when needed.

Favorite exercise?

My favorite exercise is probably the front squat. I just feel like I’m in complete control when I’m holding the weight and squatting down.

Least favorite exercise?

My least favorite exercise would have to be the burpee. It is a cardio menace that pops up all too often. I hate them, I hate them, I hate them.

Congratulations to our November Athlete of the Month, Christine Goldesberry-Curry! Christine has been at Capital City CrossFit for 1.5 years. Since joining C3, Christine has been very consistent and very determined. What stands out about Christine is her ability to push herself out of her comfort zone. While others may shy away from challenges, Christine embraces the opportunity. Because of this, Christine has seen her fitness take off. This can be proven through Christine’s Open performances – This is Christine’s second consecutive year participating in the official CrossFit Open as a 50-54 Masters Athlete. Last year, Christine scaled all five of the workouts, while this year she has done all of these Open workouts as prescribed despite being in the most challenging Masters age group! So far this year, we’ve seen her tackle 35# dumbbell thrusters, double unders, toes-2-bar, heavy deadlifts, and handstand push-ups! Christine has also inspired her family to start at Capital City CrossFit, as her son Brett, daughter Hannah, and husband Dave have all recently joined the C3 community.

Congratulations CGC on the well deserved honor!

1. In general, what is your background?

I am born and raised in Springfield and attended Southeast High School. I started my family early (19) and didn’t complete my education until the kids were a bit older – graduated with a bachelor’s from University of Phoenix and a master’s degree from Regis University. I am a CPA working in Memorial Health System’s finance division.  I have 3 children, Brett (33), Benjamin (31) and Hannah (23) and 3 granddaughters (Annabelle 7, Abigail 4 and Alaina 3). Dave and I married in 2007. Family is a big part of our life and we enjoy spending time with the whole lot of them. 

2.Age, Occupation?

52, CPA.

3. How did you get to know about CrossFit and why did you start?

I started my fitness journey in 2010 when Hannah was getting ready to start HS. She said she might want to do cross county so we all decided to join the Y. It stuck with Dave and I but not her. From the Y, we ended up at FitClub. At FC, I progressively got involved in more challenging exercise programs. I tried their CF type program (not an affiliate) but felt intimidated as that group of athletes were so far ahead of where I was at and there was no one like me (a beginner) and went back to the other group exercises I was doing. I felt I needed to move back into the challenge of CF but didn’t want the FitClub experience so I searched CF gyms in Springfield.  C3 was the closest to my house. It was a huge leap for me to come to the On-ramp by myself, but I did it.  I stayed because I saw that there were many folks that were also beginners and I felt comfortable knowing that I was not alone in my journey.

4. How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit is more than just a workout program to me. It helps me to meet challenges head on without fear of failure. Failure happens but it is part of the growth, no reason to fear it. I love seeing how it benefits my overall health as a masters level athlete. My level of fitness is way above most women my age and I am so proud of the accomplishments I have been able to make. CrossFit is a whole mind body experience. I feel so strongly about it that I have encouraged several of my family members to also take on the challenge.  I think it makes us better people.

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

For me it is about long term mobility and strength. I lost my parents both at the age of 69 from smoking related health issues. I want to be able to live well into my 70-80s and be able to continue to be strong and active. I sure wouldn’t mind being able to do a muscle up? But, I would settle for stringing some T2B and pullups together. 

6. Favorite CrossFit moment so far?

Festivus games with my daughter, loved competing with her.

7. What is your least favorite WOD to date?

19.1 hands down, pairing WBs and rowing together is a nightmare I would not like to relive too often. (but I would do it again as a challenge)

8. What do you like most about Capital City CrossFit?

The overall general sense of community and support that the group has for one another. Everyone is so supportive. And we are all on different stages of the same journey and I love that. 

9. Favorite exercise?

Power Cleans.

10. Least favorite exercise?

The assault bike!!

Congratulations to Gary Frank on earning Athlete of the Month honors for October! Gary – a husband, father, and avid hunter and skier has been a member of the C3 community since January of 2018. Gary started CrossFit at the age of 50. At that time, he was looking for direction when it came to his health and fitness. Since joining, Gary has become a devoted, hard-working athlete of C3, and he now finds himself in the best shape of his adult life. When Gary started, he could hold his own in the strength department, but he had some deficiencies in other aspects of his fitness such as flexibility, mobility, and endurance. Through commitment and consistency, we have seen Gary drastically improve on these weaknesses. He has clearly become more efficient with the olympic lifts and also with the more advanced gymnastics movements such as toes-to-bar, chest-to-bar pull-ups, and handstand push-ups.

Shortly after drinking the CrossFit Kool-Aid, Gary talked his sons Micah and Asher into getting in on the fun. Later, his wife Jennifer joined the C3 community, and now they can all be found working out at the box three to five times a week!

In general, what is your background?

I grew up on a small livestock farm south of Cantrall and attended Athens high school. I graduated from Southern Illinois University – Carbondale in Dec 1990 and started my career in sales. I married my wife Jennifer in June of 1996. We have three sons Christian (20), Micah (16), & Asher (13). We live in rural Menard County between Athens and Springfield.

I recently retired from Ecolab after 25 years in sales and sales management. My first passion is bow hunting all kinds of big game animals. I spend most of my spare time hunting. My second passion is skiing. I love to combine my two passions with travel and go to new and interesting places to ski or pursue wild game.

Age, Occupation?

I am 51 and recently retired. However, I plan to start a new career ( yet to be determined) after a long break.

How did you get to know about CrossFit and why did you start?

Why CrossFit? In April of 2018 I turned 50! Not only did I turn 50, I looked and felt 50. My poor work life balance, diet, travel schedule, coaching kids sports, and other excuses had taken their toll. I did not like the way 50 looked or felt. So I decided to take a stand!!! I was determined to never turn 50 again. On a recommendation from my sister I decided to find a CrossFit gym. C3 was the first place I called. I spoke to Brian and found out that an on ramp class was starting in just a few hours. I showed up for the class and that has been one of the best decisions of my life.

How has CrossFit changed your life, lifestyle, level of fitness?

I remember my first 6 weeks were really hard. I was so incredibly sore all the time. I remember thinking that I would never be able to RX a workout. Then in June I attempted my first RX WOD. It was 50lb DB snatches, Box Jumps, & Burpees. I was really struggling throughout the WOD. I was the last person to finish. I was so thankful to have many of the C3 family surround me as I struggled to cheer me on to the finish. Now at 51 ½ I am in the best shape of my life. I love the competitive yet friendly family environment. I find that I push myself much harder through CrossFit than I did when I worked out alone. No one wants to be on the bottom of the sugar WOD list.

After I had such a positive experience with CrossFit I urged my family to join. First my two sons Micah & Asher joined. My wife was hesitant to join at first. She is a runner and was reluctant to make changes to her workout routine. However, after about 10 months of watching her sons passion and development she decided to join. We are now a CrossFit family. I love working out as a family. It does my heart good!!

Name one goal and/or personal record you would like to accomplish through CrossFit.

Muscle up.

Favorite CrossFit moment so far?

The best moment so far was seeing Asher finish 20.1 under the time cap and witnessing Micah land his first muscle up. The pride and excitement in their faces upon those achievements was priceless.

What is your least favorite WOD to date?

Thrusters & Burpees combo WODs.

What do you like most about Capital City CrossFit?

The community centered culture that exists not only at C3 but throughout the CrossFit community at large. I have visited lots of boxes during my travels and they all are very welcoming and friendly.

Favorite exercise?

Clean & Jerk and the built in rest during partner WODS.

Least favorite exercise?

Thrusters

Congratulations to Dana Greene – our September 2019 Athlete of the Month! Dana has been at C3 for almost 4 years now, and we are glad she drank the Kool-Aid! Dana has a fun-loving, infectious personality that is unmatched by anyone else in our C3 Community. A staple to the noon class, Dana embodies the “Nooner” spirit – fun, upbeat, and full of life! Dana is also a very hard worker, and she continues to get better and better through consistency and effort. Dana is not afraid to challenge herself. She has competed in the last two CrossFit Games Opens, as well as the recent Row 4 Dough Fundraiser, and also several Spartan Races. She is also always quick represent C3 and contribute to philanthropic community events such as the Polar Plunge for Special Olympics. Dana, along with her husband Michael, have also been positive role models for their two children – Emery and Elise, who are both very active themselves. Elise is an accomplished ballet dancer, while Emery has competed at a high level of youth Olympic Weightlifting. Keep doing what you’re doing, Dana; it is working for you!

In general, what is your background?

I grew up in Chatham, IL and went to EIU. I’m married to Michael Greene and mother to Elise Greene and Emery Greene.

Age, Occupation?

I will be 49 on September 25th! Bring it on! I’m the Senior Technical Corporate Recruiter at Levi, Ray and Shoup, Inc. here in town.

How did you get to know about CrossFit and why did you start?

Michael made me drink the Kool-Aid.

How has CrossFit changed your life, lifestyle, level of fitness?

I was always active in sports in high school – I was the first girl on the boys golf team at Glenwood. I loved track/field – ran sprints and high jumped. In college – stayed active in intermural sports. CrossFit has allowed me to continue to be active and keep up with the kids – who are both very busy with their sports of dance and weightlifting/football. I believe that living a healthy lifestyle is fundamental for my future years. My level of fitness has grown by leaps and bounds – it’s fun to see how far the body can be pushed in CrossFit. Hunker down and enjoy the pain cave. Michael and I also enjoy doing Spartan races – after a few sprints we conquered a Sprint this spring in Seattle. Our next goal is the Beast which is 13 miles.

Name one goal and/or personal record you would like to accomplish through CrossFit.

Goals – hmmm – Chest to Bar Pull-ups, master double-unders, hspus and maybe if do a muscle up. Who knows!!

Favorite CrossFit moment so far?

I love snatches – for some reason that movement is fun. I also love toes to rings – I love the sensation of flying thru the air.

What is your least favorite WOD to date?

Kelly – she can go fly a kite. 5 rounds of 400m run/30 box jumps/30 wall balls

What do you like most about Capital City CrossFit?

The shirts – we get a new one for every event… Ha – it’s the people! I have made so many close and long lasting friendships. I don’t know what I would do without my Nooners – it’s not only good for the body but it’s also my happy place mentally.

Favorite exercise?

Snatch and Clean/Jerk

Least favorite exercise?

Thrusters and thrusters.

Congratulations to Tim Healy, our Athlete of the Month for August! Tim, an accomplished hockey player and family man, has been at Capital City CrossFit for a year and a half now. Since joining, Tim has been a consistent, hard working member of the C3 community. What stands out most about Tim is the enthusiasm he brings to every class he attends. Tim, a team player and a friend to everybody, is genuinely supportive to everyone at C3 whether he’s known them for years or just meeting them for the first time.

Tim is a very coachable athlete, as he is willing to slow things down to learn the movements correctly. Despite battling some minor injuries, he continues to show up with a can-do attitude and does what he can to make himself better.

Tim has also spread the CrossFit gospel to the rest of his immediate family, making the Healy’s a C3 Power Family. His wife Ann, daughter Mary Helen, and son Jack are fun, energetic, and supportive members of the C3 Family.

Congratulations Tim for the well deserved honor!

1. In general, what is your background?

I am a Springfield native,  played hockey at, and graduated from, St Norbert College in De Pere, WI. I am married to C3 member Ann Healy!  Ann is a teacher at Blessed Sacrament School. We have 3 children: Kate, Jack and Mary Helen. Kate is in grad school at Vanderbilt, and Jack and Mary Helen are at the University of Illinois. 

2. Age, Occupation?

I am 54 years old and have been a Financial Adviser with Edward Jones in Springfield for the past 19 years.

3. How did you get to know about CrossFit and why did you start?

I had been hearing about CrossFit and C3 for years from my cousin Randy Held (self-proclaimed C3  Hall of Famer!). I had gotten Randy into Triathlons and he was always on me to come to C3.  I also play hockey with Flip and Kris Harris who were kept telling me I need to give it a try. I had been a downtown Y guy for a long, long time, but CrossFit always intrigued me, and I really enjoy watching the CrossFit games each year. I guess it was the combination of all these things  that made me decide to give it a try. Once I did, I was hooked and have loved it, and have recruited other family members and friends.

4. How has CrossFit changed your life, lifestyle, level of fitness?

My wife Ann joined C3 right about the time our youngest child left for college. It has been a great thing for us as a couple. We usually do the workouts together, talk about the workouts at night and the next day’s upcoming workout. It has taken the place of cheering our kids on in their various sports that seemed to happen almost 7 days a week.

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

As an “older” athlete my goal is just one of maintaining overall health.  Other than this, I really don’t have any specific goals. However, being  able to continue competing with Flip and Harris on the ice does, no doubt, gives me a little motivation though!

6. Favorite CrossFit moment so far?

It would have to be getting my first muscle up at this year’s Open. I didn’t really expect it but with everybody cheering, the adrenaline kicked in, and the next thing I knew I was locked out atop the bar and had just done my first muscle up. One of the neat things was how excited everyone was for me; which,  kind of sums  up why C3 is so special.

7. What is your least favorite WOD to date?

Hard to name a specific one. There have been a few where mid-WOD I am planning a strategy of how I can best get to the nearest trashcan if needed…these WODs have usually included some form  of burpees. I have done 2 Murphs, and they were not my least favorite WODs, but they were real challenges for me. The 1st Murph took me 72 minutes, and this year was just over 60 minutes. For me, that is a long time to be grinding out a workout!

8. What do you like most about Capital City CrossFit?

Brian does a great job with the programming, teaching and emphasizing proper technique, and making you feel welcome (as does Morgan)!. And, as everyone says, it’s the people. Everyone is friendly, encouraging and just plain nice! To me it replicates the feeling I have had of being part of a sports team. The shared sweat, blood, failures and triumphs really create a bond with the other members.

9. Favorite exercise?

Doing post-WOD bicep curls with Braeden! Just kidding. I like the power lifts: dead lifts, power cleans, clean and jerk.

10. Least favorite exercise?

Burpees., and devil presses are definitely the first that come to mind!

Congratulations to Melissa DeGiorgis on earning the prestigious honor of Athlete of the Month for July 2019! Melissa started her CrossFit journey in 2016, and since starting she has made unbelievable strides. What stands out most about Melissa is her determination and her passion. If she has a goal in mind, she will do whatever it takes to make this goal a reality.

It is hard to ignore the progress Melissa has made, particularly in the past nine or so months. Her strength and endurance continue to improve, and she is also acquiring many of the more advanced gymnastics skills, such as C2B pull-ups, handstand push-ups, and bar muscle-ups. She participated in her first competition at the 2019 IceBreather Classic (go Home Team!). She also completed this years Murph in a 14 pound vest. How was she able to do this? Because she put in the effort, wearing the vest during every “Murph training” workout. Although she may have been unsure if she should/could do it at first, she grabbed the bull by the horns and made it happen. This is Mel’s style, and it is so refreshing to see the hard work pay off!

Congratulations to Melissa DeGiorgis, our July Athlete of the Month. Keep working hard Mel and the sky is the limit!

1. In general, what is your background?

I was born and raised in Roselle, Illinois and I graduated from Lake Park High School.  I moved to Springfield, Illinois in September of 2015.  I have two crazy furry babies, Red and Milo who love to terrorize my house, but are too cute for me to stay mad at! I am currently a full-time student at University of Illinois at Springfield finishing my Bachelor in Social Work.  It is an amazing feeling to be back in school studying and working towards a career that I feel so passionate about. Oh, I can’t forget to mention that I recently brought my boyfriend to a 7am Saturday partner WOD and needless to say, he fell in love with it and became a member at C3 the following week.  It has been so awesome to see the spark and excitement in his eyes and it takes me back to my first week of CrossFit and how hooked and obsessed I was with this awesome lifestyle.

2.Age, Occupation?

I just turned 29 years old this past June and I am going to enjoy my last year in my twenties! I am a server at Obed and Isaacs Microbrewery & Eatery and a full-time student at University of Illinois at Springfield. 

3. How did you get to know about CrossFit and why did you start?

Prior to working out at Capital City CrossFit, I had little background in a fitness or athletic environment.  I really wanted to go outside of my comfort zone and incorporate some style of fitness into my life.  I heard about C3 through a former C3 coach, Jordan Barney and it sounded like a lot of fun.  I signed up in March of 2016 and I instantly fell in love with it!  I barely knew how to do an air squat when starting at C3.  Also, box jumps were not my friend.

4. How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit has changed my life, lifestyle and level of fitness in so many ways.  Since starting CrossFit in 2016, I have dropped over 20 lbs. and I have gained muscle.  I am able to do things I never thought would be possible and I feel a lot stronger physically and mentally. I live a healthy lifestyle and I owe all of that to CrossFit. 

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

My goal is to work on getting a ring muscle up and continue to get stronger and more efficient with all of the lifts.  Also, I want to work towards competing at an RX level for a competition within the next year or so!

6. Favorite CrossFit moment so far?

Wow, I have had so many amazing CrossFit moments, but I’d have to say that this past Memorial Day was a moment that I will always cherish and keep close to my heart.  It was an honor to be asked by Brian to sing the National Anthem at C3 that morning.  I sang then went right out and completed Murph with a 14# vest and then came right back in and sang again.  Also, competing at this year’s IceBreather Classic with my awesome partner Ro was definitely one for the books!  We both went into it knowing we were stepping outside of our comfort zones, but it was an amazing day and we received so much support from our C3 family.  

7. What is your least favorite WOD to date?

My least favorite WOD to date would have to be 19.1.  I HATE WALLBALLS AND ROWING and the two together is just an awful combination!

8. What do you like most about Capital City CrossFit?

Capital City CrossFit is my happy place.  I love the feeling I get when I walk into the gym and all of my friends are there.  No matter what is going on in all of our lives, we get to share that one hour out of our busy lives to push and support each other.  I have made lifelong friends at C3 and this community really shows up for their members during the good and bad times.  Most importantly, the programming is intense at this gym and it definitely will get you fit if you put the work in. 

9. Favorite exercise?

My favorite exercise would be anything with double unders, running and chest to bars. 

10. Least favorite exercise?

I really do not like doing wall balls.  I can deal with everything else for the most part!

Congratulations to our June athlete of the Month – Donnie Edwards. Donnie has been at C3 for just over a year now. Since day one, Donnie has been a supportive and encouraging member of the C3 community. Donnie can be found at the gym four or five days a week despite a busy schedule. Donnie will tell you that he hates missing days, which are few and far between for him. Donnie’s persistence and hard work is paying off greatly. Performance wise, he is moving better and getting stronger. He continues to PR his strength lifts regularly, and he recently PR’d his half Murph, nearly 17 minutes off his time from a year ago!

Donnie’s development in the gym has been great to watch, but what really stands out is his overall improvement of health. Looking back at Donnie a year ago before he started, he looks like a different person. Since joining, he has lost a considerable amount of weight, and all of his health markers are undoubtedly moving in the right direction. Donnie decided to be in control of his health and well being, and because he did that he is adding years to his life and life to his years.

Congratulations to Donnie Edwards, our June Athlete of the Month! Keep up the good work Donnie!

1. In general, what is your background?

I am 46 years old, and have a wonderful wife (Beth) and three children (Alex, Abbey, and Allie).  I grew up in Riverton, and have been a resident of Springfield ever since I left the nest.  I served 6 years in the Illinois Air National Guard as a crew chief on F-16s.  I love coaching baseball (although I’m retired now), and I enjoy playing ice hockey. 

2. Age, Occupation?

I am a detective at the Springfield Police Department with almost 25 years of service.

3. How did you get to know about CrossFit and why did you start?

 In my younger years, I was always fairly fit as I needed to be for my service on the Emergency Response Team.  I have been a larger framed person my entire adult life, but I also was someone who worked out frequently including weights and running.  As my kids progressed in their athletic endeavors, I subsequently slowed on mine so I could keep up with watching them and coaching baseball.  Unfortunately, I let my fitness level sink to a level I am not proud of.  
Last year, I got on the scale at 275 pounds, and I hated even tying my shoes.  My blood pressure was through the roof, and nothing about my health was very good.  I decided I needed to commit to a change, and one of my close friends had been telling me about his time at another box.  He encouraged me to give it a go.  I told Shad Shymansky I was interested in looking, and he grabbed me by the collar to show me the gym and explain what was going on.  Don’t tell him, but I owe him for that.  That’s what gave me the courage to come in and try it.  

4. How has CrossFit changed your life, lifestyle, level of fitness?

Since starting last year, I’ve dropped about 20 pounds (I would like to lose about 40 more), but more than anything, my clothes have started to fit better.  I think some of my body fat is turning back to muscle which is a good feeling.  My strength since starting has really taken off.  My endurance is better than it was, but that’s my weakest facet.  Strength exercises I love…the endurance stuff gives me trouble, but I just keep trying to improve slowly.  I feel so much better a year after starting.  I enjoy coming to the gym every day, and I don’t shy away from other activities that I hated before.  

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

My goals include simply improving my level of fitness each day for as long as I can.  My main goal for the gym right now is to complete a full Murph next year.  I’ve completed two halves so far, and my time improved by 17 minutes from my first attempt.  I’d like to get a full Murph in next year, and then graduate to a vest maybe the following year.  

6. Favorite CrossFit moment so far?

I’m not sure specifically what CrossFit moment has been my favorite so far, but I am so happy that I’m starting to see results both in the gym and also in the way some clothes fit me.  I feel more confident in myself as I continue to get stronger.  

7. What is your least favorite WOD to date?

My least favorite WOD is anything with a burpee box jump.  I don’t know why, but burpees are my arch nemesis.  I’ve gotten to where I don’t hate them quite as badly as when I started, but they still give me fits, and I don’t seem to improve much on them.  My large frame has something to do with that I’d imagine…. 

8. What do you like most about Capital City CrossFit?

C3 has literally been a lifesaver for me.  My blood pressure has dropped by about 20 points, but it’s still a little higher than I’d like.  My clothes fit better, and I in general feel better than I have in a long time.

I love the atmosphere and all of the people I’ve encountered over the past year.  Every person I’ve met has been accommodating, helpful, and friendly to me.  I’ve never experienced a gym wherein the people are so friendly and caring of each other.  I also love the programming.  I love that we work cycles to improve movements and strength.  

9. Favorite exercise?

My favorite exercise is the back squat, but the deadlift is a close second.  I had never done a weighted squat before joining C3, but I’ve discovered I’m stronger than I thought, and I like challenging myself to keep getting stronger each week.  I’m looking forward to our next 1RM whenever that is.  

10. Least favorite exercise?

You all know…..I hate burpees.

Congratulations to Angie Shymansky – the Capital City CrossFit Athlete of the Month for May 2019!

Angie is a rock star, both in CrossFit and life in general. Physically, we see some amazing things from her on a daily basis.. from strict handstand push-ups, to 36″ box jumps, to back squats 1.5x her bodyweight, Angie can do it all. She completed all five 2018 Open workouts as Rx’d which shows how well rounded she is as an athlete. Even though she recently bumped up a Masters age group, she continues to improve regularly.

As a person, Angie is a dynamic character, with an infectious personality. Anyone from the 6:00am class can tell you that she brings a wonderful energy to the gym every morning. Although she does complain more than most, it is (almost) always in fun, and she gives 100% effort to everything she does while also encouraging others, which makes her a valuable member of our C3 Community. Congratulations Angie on your well deserved AOTM status!

Check out Angie’s profile..

In general, what is your background?

I was born & bred in Springfield, IL. Proud Northender….WOOT! I graduated from Lanphier High School, a really long time ago and after a year out of high school took off to New York where I lived for five years. It wasn’t until my return that I met the love of my life, Shad, at a local bar on New Year’s Eve. Needless to say, the man stalked me until I agreed to go out with him and I guess the rest is complete history in the making! This month we are celebrating our 21st wedding anniversary. Don’t judge, we did it all backwards…what did you expect? We live in Cantrall, IL. in a semi empty nest with our two of four children Seager-16 & Skylar-19. Our daughter Sydney-24 has recently blessed us with our first grandson Logan Thomas 4 months. And Shyanne-21 is now living in Scottsdale, Arizona. Many of you have met three of the four since they have all done crossfit with us at one time or another.

Age, Occupation?

I recently turned 50 but I’m still kicking it and killing it! I sell insurance at Goodenow Insurance Agency and any other jobs that Shad can con me into.

How did you get to know about CrossFit and why did you start?

Many of you know from me or from former AOTM May 2018 Shad, that he tricked me into coming to crossfit. He said he went and spoke to Brian and signed us up for an on-ramp class November of 2014. Of course I said ok, thinking that the alarm would go off and he would stay in bed and then so would I. But I got up that morning, put on my 1980’s sweat pants and sweat shirt and proceeded into the doors of the unknown. Let’s just say I thought you were all part of a cult! Everyone was running around and lifting weights as quickly as they could. I knew right then that Shad was in a whole heap of trouble. I hadn’t actually run FOR YEARS!!! But after the first week and not being able to walk up and down the stairs or sitting down, I continued on my new path in life to get back into shape. After the last week and entering the “real world” of crossfit, I thought I was going to die. But I am still here almost 5 years later!

How has CrossFit changed your life, lifestyle, level of fitness?

Oh boy! It has completely changed my outlook on fitness. I thought I was in shape, boy was I wrong! It only took my first day at on-ramp to figure that out. I was always very active growing up. I did gymnastics from a young age, as well as cheerleading and even proudly ran track in high school. I KNOW! I continually complain that running is completely excessive and yet I chose to run sprints in high school! I look back now and keep thinking, why didn’t we do this 20 years ago? When you have kids and a husband that worked midnights there wasn’t a lot of time for working out. We now make the time. I feel more energetic (even in the morning) happier and more confident. I eat way better than I ever have and try to stay away from sugar – although I do love me some Swedish Fish. I feel like I am in the best shape of my life and hope to continually strive to be even more healthy and work harder to maintain my work out regimen.

Name one goal and/or personal record you would like to accomplish through CrossFit.

I would love to get a muscle up! But I really need to work on my endurance. I think as I get older I tend to wear out a lot easier than I did before. I would love to do barbell workouts with unbroken sets as well as run and not feel like I am dying.

Favorite CrossFit moment so far?

I think I would have to say, that during the 2018 Open, I completed all workouts RX. I wasn’t feeling confident that I would even be able to complete some of the workouts, but everyone was so supportive, I am glad that I stayed with it. I love how Brian will tell me to just try something. I may not be proficient, but it is incredible what you can do when your body overrides the mind. He has always told me that I think too much. Just do it! It is paying off.

What is your least favorite WOD to date?

There aren’t any specific WOD’s that stand out. But, everyone knows that I have very colorful words for Helen and I can also think of a few choice words for Curtis P. And all those burpees…..what’s up with that?

What do you like most about Capital City CrossFit?

That’s easy, the community. I remember starting and thinking that I wasn’t going to be able to keep up. But when it came time to do the WOD, everyone was so supportive and didn’t just turn around to put their things away, they stayed to cheer everyone on to complete the workout. The comradery is what makes C3 stand above all of the rest. I love to have fun and can sometimes be borderline offensive with some of the jokes, but thankfully everyone at C3 has a sense of humor and loves to have a good time! But I also have to give a huge shout out to all of the coaches that encourage everyone to do their best and well mostly to Brian for putting up with my humor and constant complaining. I mean, without him, there would be no community to enjoy!

Favorite exercise?

Power Cleans & Pistols

Least favorite exercise?

Wall Balls & Snatches

Congratulations to Kristin Taft, our April Athlete of the Month! Kristin has been at C3 for over two years now, and throughout that time she has been an extremely consistent, extremely coachable, hard working member of our community. Kristin stands out because she is always looking to improve, and willing to put in the work to see these improvements. In addition to being at the gym six days a week, Kristin also works outside of class time to improve her skills and fitness. She participates in RowingWOD every week, while also putting in the extra work to improve her Olympic lifts and gymnastics skills. The hard work is paying off, as Kristin has been Rx’ing more and more workouts recently. She is not always the fastest athlete but she loves to push herself, which is very admirable, and this has not gone unnoticed.

Congratulations to “K. Taft” – our April athlete of the month!

1. In general, what is your background?

I grew up in Dawson and graduated from Tri-City High School and UIS. I met my husband Cory towards the end of my senior year in high school, and this year marks our 20th year together. We live about 25 minutes east of Springfield with our horses, dogs, and cats… and whatever stray comes along here and there because I can’t help myself, I feed them all. We work hard during the week so we can play hard on the weekends. Most Saturdays after the 8am WOD, I’m usually racing home so we can head to the river if it’s up. Then there’s the occasional working weekend during the summer months, otherwise known as hay-baling season to the rest of us. I’m pretty happy with work or play, so long as it’s outdoors and with my people… or my animals. It balances out the nine to fiver behind a computer that pays my bills, lol. 

2. Age, Occupation?

I’m 38. I work as an adjudicator for Social Security. 

3. How did you get to know about CrossFit and why did you start?

My BFF Daniel (you folks know him as DT) and I started working together in 2004. He talked my ear off about this thing called CrossFit until I finally agreed to try it, so long as he did all the thinking. I did this at the gym solo for a while but I wasn’t super comfortable with the barbell movements. In January 2017, he and I took Jordan’s Olympic lifting class at C3 and that’s when it got real. I walked through that meat locker door, intimidated as all get out, into a gym atmosphere like I’ve never experienced. To my surprise, I saw people of all sizes and ages doing the same WOD to varying degrees, at the same time, and then dying on the floor together at the end. It was great! No thinking, just show up, do what the coach says as fast as you can, and then you’re done. We started On-Ramp that March and it’s been one of the best decisions I’ve ever made. 

4. How has CrossFit changed your life, lifestyle, level of fitness?

I’m definitely more confident. I’m thinking about my food choices for the first time in my life, which is huge for me. And while that is still a work in progress, the strength I’ve gained since starting at C3 and the PRs I’ve achieved make me feel pretty good about myself even if I’m not quite where I want to be in size. I even noticed a difference last summer baling hay and loading the wagon. That was kinda neat. 

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

It’s hard to pick just one. Recently I FINALLY got unassisted pull-ups, and I was so happy to ditch those bands! Chest-to-bar pull-ups are next I guess, but what I’d really like to be able to do is a muscle-up. Stringing pull-ups and T2B would be helpful too.

6. Favorite CrossFit moment so far?

2018 Open, hands down. It was my first, and just unbelievable. The energy was wild. I used the 35 lb. DBs in a WOD for the first time and I did the heaviest OHS I’ve ever done… for 20 reps! The BMU showdown at the nooner between Flip and DT was pretty good too, lol. 

I have to mention a seriously close second is Murph. The Open is fun, but Murph really means something. I’m terrible at this WOD and kind of dread it every year now, but I also need it. I’m not a veteran so I don’t quite understand the sacrifice, but I want to understand it. Complacency, in my opinion, is a dangerous state of mind. Murph has reminded me of the sacrifices made by those who came before me and those who are enlisted now.  Because no matter how bad it hurts while I’m doing the Murph, I know it doesn’t even compare to his sacrifice on that mountain. So thank you veterans. Thank you Lt. Murphy. CrossFit brought me to Murph, and I’m grateful. 

7. What is your least favorite WOD to date?

Anything with running. I’m so bad at it. And since it’s fresh, I’ll just throw out this past Saturday’s WOD in particular. Running with a WB. Awful. 

8. What do you like most about Capital City CrossFit?

Hmmmm. I guess the air conditioning in the summertime. It’s so refreshing….. Ha! I’m kidding of course, lol. Aside from the obvious fact that there is no AC, there really is only one answer to this question: the people. Y’all are just awesome and no matter how bad my day might be going, I NEVER consider skipping the gym because I know as soon as I walk into C3 I’ll instantly feel better. I’ve been to all but the 5am class and they’ve all been pretty great. If I could get my butt up for the 5am, I have no doubt it’s great too. The nooner is where I’m at most days though. It’s been like a whole different adventure inside the C3 experience!

9. Favorite exercise?

Power cleans! 

10. Least favorite exercise?

Running and thrusters.