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.

Congratulations to Darci Vespa, our March Athlete of the Month! Darci is approaching her 2 year anniversary with Capital City CrossFit. One thing that really stands out about Darci is that she started CrossFit when she was 8 months pregnant with twins! This says a lot about Darci’s commitment to fitness. As an experienced athletes, she is rarely afraid of a challenge and always willing to attempt a new skill.

Darci, now a mother of twin boys Owen and Wyatt, is one of our more consistent members, even with a hectic schedule. Her hard work has been paying off recently as she is not only getting stronger week by week, she is also mastering many more challenging gymnastics movements such as handstand push-up, toes-2-bar, and chest-to-bar pull ups. Darci has also played a large role in promoting philanthropy in our community by organizing the Angel Tree at C3 at Christmas.

Darci is a fun, energetic, and valued member of our C3 Community. Congratulations for this well deserved honor!

Please enjoy Darci’s profile below.

In general, what is your background?

I am just a small town girl from Tovey that graduated from Kincaid High School. I earned my bachelors degree in Early Childhood Education from ISU and my master’s degree as a Reading Specialist from Western University. I worked part time at the “Office Sports Bar” for 15 years, and that is where I met the one and ONLY Chris Vespa! We were married in 2015 on an amazing destination wedding in Mexico with so many of our close friends and family there with us. We had our wild and crazy twin boys, Owen and Wyatt in 2017, and the rest is history. They own us and we love every moment of this crazy life!

Age, Occupation?

Well, I just had my 39th birthday! It was totally weird typing that, but I have to say I don’t feel 39 and definitely don’t act it! I am currently a literacy coach for District 186 and work at Laketown Elementary School with my VERY bestest friend Shelley Brown.

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

Shelley Brown and Katie deMarco started going to CrossFit way back when and I was interested, but was way too scared to get started! I know myself and knew it could be dangerous because of how competitive I can get and obsessive I can be! They would always say, “Darci, you should so join! You would LOVE it!” Well, in June of 2017 when I was pregnant with the boys, I knew I would need to find a different workout routine that would be quick and motivating because my life was soon going to change in two short months. So, I did the on-ramp class in June when I was 32 weeks pregnant and ever since I have been a regular!

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

After the boys were born, CrossFit has worked perfectly in my schedule. I had always lifted weights, did (and taught) spin classes, and ran, but I knew with twins I wouldn’t have time to wander around the gym and make my workouts up on a daily basis. Coming to C3 and having the workouts written for me has been pretty amazing. I also like that I have stepped out of my comfort zone and have pushed myself to try things I normally wouldn’t try in a gym all by myself. Setting fitness goals is something else I like about CrossFit.

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

I would absolutely love to get dubs and butterfly pull-ups! Also, to learn the names of the CrossFit barbell movements. I have learned many of them, but still struggle recalling the exact name of a specific movement.

Favorite CrossFit moment so far?

Bringing the boys with me when they were in their car seats and having them watch me work out! I may not be able to do that now, but it was fun while it lasted!

What is your least favorite WOD to date?

Any workout with rowing!

What do you like most about Capital City CrossFit?

I love that there is a 5:00am class and that I get to see my very best friends first thing in the morning! Everyone is also so motivating and helpful.

Favorite exercise?

Handstand push-ups!

Least favorite exercise?

Overhead squats!

Congratulations to Joe Reidy, our February 2019 Athlete of the Month. Joe is hard working, father of (soon-to-be) three daughters. He and his wife, Maddy, have been members at C3 for nearly four years now. Joe is well-liked throughout the entire C3 Community because of the positive attitude he brings to every class he attends. Joe is not only focused on his own work at the gym, he is also very encouraging to those around him. As a Springfield Police Officer, Joe understands the importance of being able to handle himself physically and mentally in tough situations. Joe has encouraged several of his co-workers to take the importance of their fitness seriously and partake in CrossFit as well. Joe has challenged himself as an athlete by competing in the Festivus Games and is always a willing volunteer and top-notch judge at C3’s CrossFit competitions. Joe sets a strong example for his daughters, who can often be found with him at the gym witnessing his commitment to his health and fitness first hand. Congratulation Joe, and keep up the great work!

In general, what is your background?

I am from Clinton, IL (about 45 miles east of Springfield). I moved to Springfield when I took a job with the Springfield Police Department 10 years ago. I am married to Maddy Cunningham-Reidy and have two daughters (Brylee and Fyhleigh) with another girl on the way in April! (I’m in trouble and severely out numbered!!)

Age, Occupation?

35, Police Officer for the Springfield Police Department.

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

At the time I was just dating Maddy, she was interested in trying CrossFit. Initially I was against it because I did not believe all the hype around CrossFit. Against my better judgement, I agreed to go to On Ramp with her and the rest is history. I started drinking the Kool-Aid immediately there after.

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

CrossFit has completely changed my outlook on fitness. In the past I went to the gym and worked out but it would only last for so long before I was bored with what I was doing. CrossFit has given me the programming and motivation to make the gym a priority in my life. I am not happy when I miss a day. The gym is a priority in my everyday routine.

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

I would like to someday be able to do some ring muscle ups and be more proficient in hand stand push ups and all forms of pull ups.

Favorite CrossFit moment so far?

This would probably be the day I got my first bar muscle up. It had been a goal of mine for some time and one day everything just came together and I nailed it.

What is your least favorite WOD to date?

Any WOD with any form of a burpee!!!!!

What do you like most about Capital City CrossFit?

The Community, DUH!! The people at the gym have been by far the best part of joining. I have made life long friends from C3 and I can’t thank everyone there everyday for pushing me to push myself harder than I would on my own. It truly is a family and I love all of you.

Favorite exercise?

Probably the Clean and Jerk. It is a strong movement for me and I am very proud of the progression I have made with this lift.

Least favorite exercise?

See question above……..hands down the burpee. I hate these with a passion. I hope to feel more comfortable with these some day but I have to put the extra work in to get there.

Congratulations to Billie Berghold, our January Athlete of the Month! Billie has been at C3 for a year and a half, and since starting she has made great strides in her physical and mental fitness.  It does not always come easy for Billie, but she never quits.  She is as consistent and persistent as they come.  One thing you can always count on is the fact that Billie is going to give it everything she has every time she steps into the gym.  While others may have excuses, Billie does not.  She shows up and does the work.  This hard work is yielding results, as Billie is moving much better, getting stronger, and consistently improving her general health and fitness.  Billie also stands out as an encouraging, supportive member of our tight knit C3 Community, which is an admirable trait that cannot be understated.

Congratulations again to Billie Berghold, our January Athlete of the Month!

1. In general, what is your background?

• I am originally from Allentown, Pennsylvania. I joined the Army when I was 18 years old.  I proudly served on active duty for 4 years.  For 2 1/2 of those years I had a wonderful opportunity to live in Germany and travel through Europe.  After active duty I moved to Illinois.  I earned an Associates Degree at LLCC and 2 weeks after graduation obtained a job with the State of Illinois.  Shortly after being hired, my Reserve unit was activated and I was called up to serve in Operation Desert Storm as a Staff Sergeant in charge of Supplies for 92nd Medical Battalion.  Several years after coming home from the war, I took in a foster son and later adopted him.  He was the cutest little 3 year old ever.  Now he is a teenager and the biggest love of my life, and challenge, I have ever had.  I wouldn’t know what to do without him.  Over the years, I have been a soldier, a Correctional Officer, a computer programmer, a marathon runner and a martial artist, but first and foremost – I am a mom.

2. Age, Occupation?

• I am 53 years young. I work for the Dept. of Innovation and Technology as an Information Systems Analyst II.  I am currently assigned as the Team Lead for the conversion of data, interfacing of data and the Reports Writing Team for the new Statewide Accounting System at Healthcare and Family Services.

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

• I knew my neighbor and brother in the martial arts, Stephen, did CrossFit. Stephen told me he was a coach at Capital City CrossFit and pointed me in the right direction.  Since I used to workout in my basement by myself, the concept of having others to share the experience with in a class setting was more than just intriguing.  With no further knowledge, I walked in at noon to ask about joining.  I was told that an “On Ramp” was starting that night so I just needed to come back at that time.  Not even knowing what an “On Ramp” was, I just showed up.  After feeling like I was going to die just trying to get through the first class, there was no turning back.

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

• CrossFit has changed my life in many ways. I get up everyday (but Sunday) and come to the box to do my workout first thing. I enjoy the company of my classmates and the challenge of each and every workout. My goal in life is to create a better version of myself.  Not just physically.  CrossFit helps me with that goal.  I feel stronger, better fit and more alive than I have in years.  The difference between that first day of On Ramp and today is just amazing to me.  There is always a challenge here. I can’t wait to see what tomorrow brings!

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

• I would like to be able to perform burpee box jumps without feeling like I’m going to die! I would also like to be able to do pull-ups and toes-2-bar.

6. Favorite CrossFit moment so far?

• My favorite CrossFit moment was MetCon beating AMRAP and all of the fun and quiet (and not so quiet) competition that went with it! It was a blast. Go MetCon.

7. What is your least favorite WOD to date?

• I don’t have a particular least favorite WOD, but there is no surprise here for anyone who knows me….any WOD’s with BURPEE BOX JUMP OVERS are not my favorite!

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

• What I like most about Capital City CrossFit is the people. From the very professional and very knowledgeable coaches, to the very friendly and supportive members. You just can’t go wrong here.  Everyone I have meet has been absolutely wonderful. I couldn’t believe when I first got here that people I didn’t even know would stay on the floor and encourage me through the workout when everyone else was done and I was still trying to get through the workout.  The camaraderie amazed me then and still amazes me today.  Thank you all. You have no idea how much I needed this in my life.

9. Favorite exercise?

• My favorite CrossFit movement is the strict or push press. For some reason this just feels good to me.

10. Least favorite exercise?

• My least favorite exercise is any exercise that requires me to hold weight over my head while I try to squat down.  It just doesn’t work for me.  My mind says, “Just Squat”. My body says, “No Way!”

Congratulations to Ian Kaisner, our Athlete of the Month for December!  Ian, a sophomore at Springfield High School, has a unbelievable work ethic that you don’t often see in anyone, let alone with a sixteen year old.  For starters, Ian can often be found at the 5am class before the sun is up.  He is also at the gym in the afternoons and on the weekends, completing extra work to better himself as an athlete.  It is apparent that Ian is very goal oriented.  While others may avoid their weaknesses, Ian attacks them.  He has worked hard over the past year to sharpen his high level gymnastics skills, such as the muscle-up and handstand walks.  He is often doing extra strength and accessory work in the afternoons as well.  This hard work has translated well outside of the gym, as Ian had a fantastic Track and Cross Country season this past year.  Ian also competed in his first CrossFit competition this summer with his dad, Daton, and his Uncle, Jim Preckwinkle, at the Summer Knights Showdown at Knights Action Park.  Congratulations Ian on your accomplishment, we at C3 are excited to see where your fitness takes you in the future!

1. In general, what is your background?

2.Age, Occupation?

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

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

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

6. Favorite CrossFit moment so far?

7. What is your least favorite WOD to date?

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

9. Favorite exercise?

10. Least favorite exercise?

Thrusters are always a common answer to this question, but I actually don’t hate them. My least favorite movement is definitely dumbbell box step overs/step ups onto a 24 inch box. Maybe just because I’m kind of short though.

Strength

6 x 2 Pause Front Squats – Every 2:00

•Build to 9 RPE

Conditioning

Reps of 21-15-9 for time:
•Thrusters (95#/63#)
•Toes-2-Bar

Strength

Deadlifts

8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%

Conditioning

5 rounds for time:
30 Double Unders
20 Alternating DB Snatches (50#/35#)
20 Alternating DB Overhead Lunges (50#/35#)

Power

5 sets:

3 Power Cleans + 1 Push Jerk

*No touch n’ go
*Goal is to finish heavier than last Tuesday

Conditioning

For time:
60/50 Calorie Row
40 C2B Pull-ups
20 Clean N’ Jerks (155#/103#)