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#)

Strength

Back Squat Play Day

Take 20:00 to build to today’s heavy Back Squat

*Take 7-8 sets to build to heaviest single.
*Let feeling and mechanics dictate loading.

Conditioning

9:00 AMRAP:

Reps of 3-6-9-12-15..etc..
Front Squats
Bar Facing Burpees

Partner WOD

With a partner, alternating movements throughout, complete 8 rounds for time of:

15 Pull-ups
20 Alternating DB Lunges (50#/35#)
15 Box Jumps (24″/20″)
20 DB Push Presses (2 x 50#/35#)
15 Toes-2-Bar

Partner A starts with 15 Pull-ups, Partner B then performs 20 DB Lunges, Partner A then performs 15 Box Jumps, Partner B does 20 Db Push Presses, Partner A does 15 Toes-2-Bar, then Partner B does 15 Pull-ups…and so on. Each Partner will perform 4 sets of each movement.

30:00 time cap.

Partner WOD 👫

With a partner, complete as many round as possible in 25:00 of:

•200yd Single Arm Overhead/Farmer’s Dumbbell Farmer’s Carry (2 x 50yd each partner – 2 x 50#/35# Dumbbells)
•60 Wall Balls (30#/20#)

*For the Single Arm Overhead/Farmer’s Carry, One dumbbell will be locked out overhead, while the other dumbbell is carried Farmer’s carry style for 25 yards. The athlete will then switch arms and walk back 25 yards.

**Wall Balls may be split up anyway the partners see fit.

Power

5 sets:

3 Power Cleans + 2 Push Jerks

Build to a heavy complex.

Conditioning

A. 500m Row for time:

-Rest till the 10:00 mark-

B. Reps of 21-15-9 for time:
Kb Swings (60#/44#)
Toes-2-Bar
Box Jumps

Strength

Back Squat

4 Reps @ 70% 2RM
3 Reps @ 80%
2 Reps @ 90%

3 x 2 @ 95%-100%-100+% of 2RM

Conditioning

5 rounds for time:
9 Thrusters (115#/83#)
9 C2B Pull-ups
9 Lateral Bar Hopping Burpees