Congratulations to Abby Griffith, our November 2020 Athlete of the Month!  Abby, a long time CrossFitter, will be celebrating her two year anniversary at C3 at the end of this month.  Since joining Capital City CrossFit, Abby has been nothing short of amazing.  A staple of the 5am class, Abby is as consistent as they come.  Despite being up before the sun, she always brings the energy and never backs down from a challenge.  Abby has seen steady improvements since joining Capital City CrossFit.  She continues to get stronger as she has seen some nice barbell PRs as of recently, and her gymnastics also continue to improve as well.  Abby is not afraid to put her fitness to the test.  She has competed in several events as of late, including the DTown Throwdown, The Row 4 Dough Fundraiser, Fight for Air Climb, and the 2020 IceBreather Classic where she earned a third place finish with her partner Lindsey D!  We are proud to have her as a member of our C3 Community – keep up the strong work, Abby!

In general, what is your background?

I grew up in a small rural town about 60 miles west of Springfield (Pittsfield—once a Saukee always a Saukee!), the youngest of three kids. I attended Bradley University in Peoria for undergrad and then Western Illinois University for a Masters degree. From there, I accepted a position in Springfield, got married, and had a couple of kids. If you see my rugrats running around the gym, feel free to parent them and/or challenge them! I promise they are harmless.

Age, Occupation?

I’m a thirty-something….not quite to 40, but too far from my 20s. I’m the Investment Accounting Manager for TRS—basically I manage the back office for a pension plan investment portfolio. 

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

I was working downtown, and a guy that sat two cubicles from me went to the gym every day on his lunch hour at a crossfit gym inside of the old Gold’s. I was running on the treadmill every day myself, and would watch through the glass. It was always so great to see these men and women doing things I never DREAMED of doing—pullups, throwing around heavy weight and generally being awesome. I can remember thinking to myself—this is something I don’t think I could ever do.

Fast forward about 18 months, and I was SUPER bored with running. Don’t get me wrong, I had medals, and super fast race times (for me), and I’d done a lot of cool obstacle course races. But I still was getting stale and bored. No one wants to spend 90 minutes a day running—it’s not that fun, trust me. One day I was feeling brave, and asked my co-worker about his gym—he introduced me to his wife, April, who also went to the same gym, and worked in our building. She asked me to come to a “Bring A Friend Friday” class. I went and was immediately hooked. That was almost 7 years ago. And April is still one of my best friends to this day. 

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

Oh my gosh, where do I start? Before crossfit, I was “fit”, but I will never forget that first time I worked with a crossfit coach. I couldn’t complete an air squat! Sure I could run, but I wasn’t functional. I had no idea what I could actually do. I started crossfit about a year before getting pregnant with our second child, and I worked out until one week before being induced, and I was back in the gym (limitedly) I think 11 days after having Maggie . Comparatively, I ran exclusively when expecting Owen until 7 months and had to stop, and didn’t start again for a solid 2 months after he was born. Mentally and physically, I rebounded so much better with Crossfit in my life. It keeps me happy, healthy, and sane on a daily basis.

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

Crossfit is designed to make you uncomfortable, and I’m determined to conquer what makes me squirm. Right now, that’s handstand push ups. I cannot stand to be upside down. Every rep I have to give myself a pep talk and hope for the best!

Favorite CrossFit moment so far?

Honestly, competing is my favorite—and when Lindsey and I podiumed at IceBreather last year I felt like everything was clicking into place! Also, for the record, no matter what she says, Lindsay can never retire from competing.

What is your least favorite WOD to date?

Open WOD 17.4: 55 DL, 55 WB, 55 Cals on the rower, and 55 HSPU. This is a wheelhouse WOD for me except HSPU—I can remember having about 3 minutes to just stare at the wall in between attempts the first time I did the workout, and I cried before those 3 minutes were up. It’s on my list to redo, again, for sure! 

What do you like most about Capital City CrossFit?

The Crossfit community is like nothing I’ve ever felt outside of family. These people that I’ve met over the years have become my heart, my best friends, my support system and my accountability. C3 welcomed me with open arms over two years ago, and 5 am was my new home. These people challenge me every day, and they make my weekends pretty fun too. Surround yourself with good people, and good things happen.

Favorite exercise?

Burpees. Don’t hate me, but outside of anything cardio—let me burpee.

Least favorite exercise?

ANYTHING gymnastic-y. Just, no.

Congratulations to Mr. Anthony “Flip” Filipiak – our October Athlete of the Month!  Anthony is a husband, father, veteran, athlete, and proud #nooner.  If you have ever had the pleasure of meeting Anthony, you probably know he is an intense guy.  Every time he steps into the gym he brings a passion that is unmatched.  Despite being one of the more talented athletes in the gym, he is never too busy or proud to lend a helping hand to those around him.  He is always there to cheer on the last athletes finishing a workout.  This personifies a team player, which Anthony definitely is.  Over the years, Anthony has competed in several competitions and has stood on a few podiums, but it’s what he does on a day-to-day basis that makes him deserving of AOTM status.  His commitment to the C3 Community around him – whether it be offering words of encouragement to other athletes in the gym, or rousing everyone up for a game of flip cup at the annual Holiday Party – that’s what makes Anthony such a valued member of our C3 family!

In general, What is your background?

I was born and raised in Springfield, IL where I grew up playing nearly every sport offered but really developed a passion for ice hockey. After high school, I realized I was not quite good enough to pursue it at the next level. So, I decided to join the Illinois Army National Guard and attended Southern Illinois University at Carbondale where I received a bachelor’s in Administration of Justice and Political Science. While in college, I met my beautiful/rockstar wife, Erica. After several years of trying to convince her I was the one, we married in 2009. We now live near Washington Park and have two boys (Landon, 8 & Levi, 7). Our main passion is to travel (sometimes with the boys), attend concerts, and enjoy life to the fullest with friends and family.             

Age, Occupation?

I’m 37 (going on 22) and yeah….I still don’t know what I want to be when I grow up, but it definitely involves lots of golfing and a tiki bar on the beach with all my friends and there’s a live band playing our favorite songs and we’re in the front row just hammered!  ….But, until I figure out how to do that and get paid, I currently work for the US General Services Administration as a Building Management Specialist. Think Property Management for Federal buildings.  

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

Wayyyy back in March of 2013, my good buddy Matt Powers (C3 OG) finally convinced me to try CrossFit. Like many others at the time, I did P90X, Insanity, and even managed to sneak in a full marathon. All that was great but I was looking for more. After my first class/workout (Flip -1, Dar -0), I was hooked and never looked back.           

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

Immensely! I’ve never been faster, bigger, and stronger than after joining CrossFit. I’ve always had an active lifestyle by lifting weights and playing hockey, but we all know there’s being in “CrossFit shape” and then everything else. “Stronger than yesterday” may be a slogan used in CrossFit but it’s never been more true in my experience.    

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

Since my first workout, I’ve had the goal of hitting a 315# Clean and Jerk and a 225# Snatch. Almost there! Also, I eventually want to get my CrossFit L1 certification and teach classes. 

Favorite CrossFit moment so far?

Over the past seven years, I’ve had some incredible moments: Stepping on the podium after a long day of a competition, hitting a PR, and going absolutely all out for the C3 Open workouts are high up on my list. However, I find my favorite moment is walking into the gym everyday knowing I get to hang out with friends while getting an amazing workout. There’s nothing that bonds a group of people together more than shared suffering.     

What is your least favorite WOD to date?

Open Workouts: 14.3, (Deadlifts & Box jumps); 15.5, (27-21-15-9, Row (Cals) & Thrusters); 16.5, (21-18-15-12-9-6-3, Thrusters & Burpees); 17.1, (DB Snatches & Box Jump Overs). Every workout we do is humbling but these WODs just absolutely destroyed me.   

What do you like most about Capital City CrossFit?

Its cliché, but the thing I like the most about CrossFit is the people that make up our great community.  The camaraderie in CrossFit is unlike anything else I’ve experienced (aside from the military). Walking into this group is very intimidating and overwhelming, but it speaks to the character of our community when the last person to finish the workout is the one who receives the loudest cheers and most deserving congratulations. Stepping out of your comfort zone and taking on challenges where you know failure is almost certain is what makes CrossFit special. That and there’s absolutely nothing better than having a cold one after a hard workout. Over the years, I’ve met some of the strongest individuals (inside and out). Moms, Dads, teenagers, kids, and grandparents on a daily basis exceed expectations and continue to impress. This transcends outside of the gym as well. Whether it’s celebrating the “Open” or the end of a competition at Freebirds by playing Flip Cup, grieving a loved one’s loss, the C3 Holiday Party, or celebrating life’s moments, I’m happy to call the athletes at C3 some of my best friends.                      

Favorite exercise?

Anything with a heavy barbell. I really like the days when we do the benchmark workouts. Pushing yourself in the red and seeing how you’ve progressed is always a highlight.    

Least favorite exercise?

Anything that involves that damn box and pretty much all the gymnastics movements. Running for more than 400 meters is also not a fun time. I also don’t really like lunges or back squats. If it wasn’t for my #Noonclass, Freebrids, C3 Open, and Fireball Friday, etc., I would’ve joined a bowling league a long time ago.

Congratulations to our September Athlete of the Month Lindsey Donovan!  Lindsey has been a part of the Capital City CrossFit Community for almost two years now.  Since joining C3, Lindsey has been exemplary athlete.  She is attentive, consistent, and works as hard as anyone.  Every day she comes in, you know she is going to give 100% to the workout. Recently she has seen her hard work pay off by making the podium in the last two CrossFit competitions she has competed in (WODtoberfest in Oct. ’19 and IceBreather Feb. ’20).  During quarantine, Lindsey kept at it, hitting the Home WODs daily, and she hasn’t skipped a beat since being back in the gym.  She recently PR’d her snatch and continues to get stronger in other movements that she once considered weaknesses, such as handstand push-ups and chest-to-bar pull-ups.  Also – have you ever seen Lindsey do Bar Muscle-ups?? Have mercy!  Congratulations on the well deserved honor Lindsey!

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?

Congratulations to our August Athlete of the Month – Rex Schadow! Rex has been at Capital City CrossFit for a long time, almost a decade in fact! He started way back in early 2011 when we were in a two car garage down the road from our current location.  Through the years, Rex has been nothing but a caring, supportive member of our community.  There hasn’t been a competition he hasn’t volunteered to work at; there hasn’t been a C3 extracurricular activity he hasn’t participated in. There is no one more steadfast than Rex!  If there is class, as sure as the sun will rise, Rex will be there.  In fact, he has not missed one day of class since we came back to group classes on June 1st! Rex works hard in all facets of his life, whether it’s in the gym, in the community, or with his job.  Rex is set to retire in 297 days, but who’s counting (hint: Rex is).  Cheers to a well deserved rest day!  Congratulations Rex!

1. In general, what is your background?

I’M THE YOUNGEST OF NINE. I’M A NATIVE OF SPRINGFIELD.  I WENT TO THREE DIFFERENT HIGH SCHOOLS. I’M A DIE HARD CUBS FAN, SO MUCH I REFUSE TO WATCH ANY NIGHT GAMES AT WRIGLEY. I’M INVOLVED IN A COUPLE OF LOCAL ORGANIZATIONS. ONE IS  C.O.R.A.L AND I SERVE AS CO-CHAIR FOR AIDS WALK SPRINGFIELD THAT WAS  SUPPOSE TO RESTART THIS YEAR BUT  WAS CANCELED DUE TO COVID.

2.Age, Occupation?

IM 65 PLUS. I HAVE WORKED AT LANDMARK FORD FOR 43 PLUS YEARS. I WORK IN THE PARTS DEPARTMENT. I BID AND ORDER PARTS FOR BODYSHOPS AND REPAIR  SHOPS.

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

THIS HAS BEEN MANY YEARS AGO. I USE TO GO TO A LOCAL GYM AND GOT  TIRED OF THE  STAFF IGNORING ME AND OTHER MEMBERS. I WAS CHANNEL SURFING AND SAW A PROGRAM TALKING  ABOUT  CROSSFIT. I SURVIVED ON-RAMP AND  THE REST IS HISTORY.

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

CROSSFIT HAS MADE ME SORE IN PLACES I DIDN’T KNOW EXISTED. I TRY TO DO THE  WORKOUTS THE BEST I CAN. AT MY AGE JUST GOING TO CROSSFIT IS A P.R..

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

MY GOAL IS NOT FALL OFF A BOX JUMP OR HIT MY HEAD WITH THE BARBELL. MAYBE TO ACTUALLY DO A DOUBLE UNDER.

6. What is your least favorite WOD to date?

WHY DO THEY HAVE TO BE 21-18-15-12,ETC.?  I NEVER LOOK AT THE W.O.D. SO IM ALWAYS SURPRISED OR DISAPPOINTED.

7. Favorite exercise?

I DON’T MIND HANG POWER CLEANS OR TOES TO BAR.

8. Least favorite exercise?

DOES ANYBODY REALLY LIKE THRUSTERS OR A 100 WALL BALLS?

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

I ENJOY SEEING OTHER MEMBERS ENCOURAGING OTHERS TO FINISH. IM ALSO IMPRESSED WITH HOW THE LADYS KICK MY BUTT WITH AWESOME WORKOUTS. ALSO THANKS TO BRIAN FOR OFFERING OPTIONS TO THE  WORKOUTS.

Congratulations to our July 2020 Athlete of the Month – Rachael Buraski!  Rachael started at Capital City CrossFit in January of 2019.  A staple of the 5:00am class, Rachael is a cheerful ray of sunshine before the sun comes up.  She’s like the hot cup of coffee that accompanies your morning crossword puzzle.  She is an oasis in an otherwise arid desert.  She puts the POW! in Go Go Power Ranger.  Rachael is also a very determined athlete.  Over the past year she has been working very hard on sharpening her skills, using her own time to help accomplish goals for herself, such as pull-ups and toes-2-bar.  Through quarantine, she stayed on top of her fitness by regularly completing our At Home WODS while also practicing her skills such as double unders.  She also took up running, which she has detested in the past.  Rachael also brings a fun-loving attitude to each class she attends, and she never misses an opportunity to wear a windbreaker jumpsuit.  Congratulations Racheal.  Keep up the good work!

In general, what is your background?

I grew up in Pawnee, where I ate lunch in the same cafeteria kindergarten through senior year. I went from a class of 36 to a class of 6,000 at the University of Illinois.

The summer after freshman year, I lost my sister in an accident. One day in the middle of my grief, I had an epiphany. I get to choose if I have a good day or a bad day. I started choosing good days and my life has been a series of lucky events ever since. I changed my major from Engineering to Marketing and embarked on a fun career in radio, then tv, and now advertising.

Attitude is a choice, and in life I think enthusiasm is worth at least 10 IQ points. I enjoy seeing the world through my rose-colored glasses.

I was lucky enough to meet my husband Jason and instantly know he was the one for me. We’ve been married 10 years and have 3 great kids – Jacob (7), Anna (5) and Arden (3), and I try not to take one minute for granted.

Age, Occupation?

I’m 37 and I’ve been the Director of Marketing for Green Family Stores for the last 10 years. I’m to blame for all the cheesy local car commercials you see and hear.

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

My buddies Lindsey Donovan and Abby Griffith have done CrossFit for as long as I can remember. I was always inspired by them and intrigued, but I was too intimidated to ever try it. Plus, I’m a mom with a full-time job. There was no way I could fit workouts into my schedule.

I randomly bid on an on-ramp session at a silent auction for The Outlet. I knew nothing about any of the local CrossFit gyms, but found out later that my buddies had just switched to C3. I also knew another girl who went there – none other than Kristi Lee Kenney Jones who is now the Whitney to my Mariah.

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

I stopped making excuses to myself, and I stopped feeling guilty for taking time for myself (even if it is at 5am when my entire family is still asleep.)  Everyday things like chasing my kids or bringing in groceries seem more effortless. I don’t want to brag or anything, but I carried all 3 of my kids up the stairs the other day – at the same time. If this isn’t functional fitness, I don’t know what is. I don’t need to be the strongest or fittest person in the room, but I do want to be around for my kids and future grandkids.  Plus, my son thinks I’m one of the original Power Rangers, so I need to keep up on my basic ninja skills.

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

I want to be able to string together toes to bar and pull ups. Dubs would be a cherry on top.

Favorite CrossFit moment so far?

The one that sticks out in my mind is during the C3 Open. I think it was 20.4. It was the first time I cleaned and jerked 95lbs. Then KK did it too. In the 19 Open we couldn’t even get 95lbs off the ground to attempt a clean. There’s something about sharing your accomplishments that just feels good.

What is your least favorite WOD to date?

I remember a WOD that had a 60 cal row, 800m run (in the cold asthma-inducing air) and then 40 calories on the bike. I didn’t even think I would make it through the run. Everyone was already done when I came in to start the bike. I wanted to quit so bad, but Darci stood by me while I cranked out all 40 calories. It was a humbling moment I won’t forget.

What do you like most about Capital City CrossFit?

Hands down the community. My life is so much fuller with all of you as a part of it. I genuinely like every single person I’ve met through C3. The support is incredible.

Favorite exercise?

I don’t know why, but I just really, really love back squat days.

Least favorite exercise?

It used to be running, but I decided to become a “runner” during quarantine. I’m still terrible at it, but I keep telling myself I’m having fun while doing it.

The bike can s my b’s.  I’m not sure any amount of positivity can change that one.

Congratulations to Keith Donovan – our June 2020 Athlete of the Month.  Keith has been working extremely hard since joining us at Capital City CrossFit last October.  He hasn’t been here long, but he has made a significant impact on his fitness since starting.  After a short hiatus from CrossFit, Keith came to C3 with goals (mainly besting his wife Lindsey’s daily scores).  After a few months of consistency and challenging himself he is back in fighting shape.  Even during quarantine, Keith found the motivation to hit the daily Home WODs and was a prominent figure on the leaderboard.  For this he deserves the honor of Athlete of the Month.

In general, what is your background?

Born and raised in Springfield.  I went to SHG for high school and University of Illinois for college.  I played baseball, basketball and football up until high school, but never played any HS sports. I am married to Lindsey and we have 2 fun loving boys (Beckett, 7 and Miles, 4) that keep life more than interesting.

Age, Occupation?

I am 39 years old and i am a Civil Engineer for IDOT for the last 18 years.  I am in charge of the Weight Enforcement Unit for IDOT which means that i am in charge of and maintain all of the weigh stations throughout the state.

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

I started Crossfit 7 years ago in June after Lindsey finally convinced me to check it out.   I had never really worked out in my life but figured i would give it a try at least.  I didn’t really have any idea what to expect and the first work out i did was the filthy 50, extremely scaled.  It was terrible but I came back and 7 years later I’m still doing it.

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

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

Favorite CrossFit moment so far? 

What is your least favorite WOD to date?

What do you like most about Capital City CrossFit?

Favorite exercise?

Least favorite exercise?

Anything where I have to run further than 400m.

Congratulations to Scott Weakley, our March 2020 Athlete of the Month. Scott has been around awhile, longer than most, as he’s been punching the C3 clock on a regular basis for 7.5 years now. Scott is a bonafide member of the 5:00am morning crew. Most would agree that waking up well before the sun to put your body through the rigors is no easy task. Scott, however, has embraced this and has become one of our more consistent members of the Dawn Patrol.

Although Scott is an experienced CrossFitter, he continues to improve in all facets of his fitness. Two things that prove this to be true – his (and Alex Gee’s) 1st place finish in the 8th Annual IceBreather Classic last month, and, for the first time ever, Scott Clean & Jerked 300 pounds just a couple of weeks ago! This is quite an accomplishment and a milestone for Scott, all earned through hard work and consistency. He comes in, does the work, and doesn’t complain (..too much).

Congratulations Scott Weakley on the well deserved honor!

In general, what is your background?

Born and raised in Springfield, I attended Ursuline Academy where I played Basketball and Baseball. I am married to Megan and we have two of the most amazing daughters (Piper 6 & Blair 4). 

Age, Occupation?

I am a 37 year old maintenance technician for Teachers’ Retirement System. We are responsible for building and grounds maintenance, plumbing, electrical, HVAC and just about anything involved in keeping a building in tip top shape. I also own and operate a lawncare and snow removal business.

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

Fellow C3er Emily Preckwinkle had talked my Fiance at the time into doing this CrossFit thing to lose a few pounds for our upcoming wedding and asked if I wanted to join. I had never really heard anything about CrossFit but thought I’d give it a whirl, do it for a couple months and more than likely never show back up. 7 1⁄2 years later I’m still waking up at 4:20 to exercise.

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

Until I started CrossFit, I thought I was in pretty decent shape. After my first day of on-ramp I realized I was not. I had always played sports growing up and thought I was in great shape but I really feel that CrossFit has put me in the best shape of my life. Outside of having to for sports, working out really wasn’t something that I was interested in. Now I workout when most people are still sleeping and have even been trying to get in a little bit of running outside of the gym.

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

Butterfly pull-ups and handstand walk.

Favorite CrossFit moment so far?

By far the 2020 IceBreather comp. My goal has always been to finish mid pack or a little better in a comp, and we far succeeded that this year with a first place finish. Alex and I actually made a little money for exercising!

What is your least favorite WOD to date?

Any WOD that is 5 rounds. They’re never good.

What do you like most about Capital City CrossFit?

The camaraderie that you see every time you set foot in the gym is unlike anything I’ve ever been a part of. The energy and effort everyone puts forth is amazing. Plus, what other gym has Fun Fact Friday and Fireball?

Favorite exercise?

HSPUs and Overhead Squats.

Least favorite exercise?

Hands down the bike. Maybe one of these days my hatred for it will subside but for now I hate it.

Congratulations to Abbey Grubb – C3’s February Athlete of the Month! Abbey is an energetic, fun-loving member of our C3 community. What stands out about Abbey the most is her infectious personality and the ability to brighten up any room she walks in.

A proud Nooner, Abbey can be found at the gym four or five days a week, being one of the more consistent, hard working members of Capital City CrossFit. Ms. Grubb has been at C3 for four years now. In the past year she has really stepped up her training, committing herself to becoming a better athlete by working on her skills and technique and the results are definitely showing. She continues to get stronger while also adding many gymnastic skills to her CrossFit repertoire. Abbey has recently put her skills to the test, competing at the CrossFit XLT Turkey Bash last November, and recently she made an impressive showing in our very own IceBreather Classic in a very challenging Intermediate division!

Congratulations Abbey Grubb – our February Athlete of the Month! Keep up the great work and keep bringing that energy!

In general, what is your background?

I am a Springfield native, I attended Sacred Heart Griffin High School- there I played soccer and basketball. Insert fun fact: Sacred Heart Griffin High School Gymnasium is named after my grandfather, Jim Belz. After I graduated from SHG, I played college basketball at LLCC (shout out to the Lady Loggers). Then realizing I was way too small to play forward- I decided to retire the Lady Logger jersey and apply to Western Illinois University. I attended WIU and graduated from there in May 2007! GO Leathernecks!

Age, Occupation?

I am 36 years old, and I work for the Illinois Senate Republican Communications Department as a Community Outreach Coordinator. I plan events for five State Senators in their districts, and help them meet the needs of their constituents.

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

I got involved with Crossfit due to some very strong women: Shelley Brown, Katie DeMarco and Sierra Luster! They started at Bent Steel and I soon followed and was completely lost and didn’t quite understand why anyone would want to do this to their body. But, then after a few years there, and then making the jump to Capital City I became more into CrossFit- mainly because C3 peeps do not mess around and I kept wanting to better my technique and form (which I still need to improve). Now it’s crazy to me to think one of the first things I do in the morning is check SugarWOD- I never thought I would be “that person, “ but I am happy I am and I owe it all to my Capital City Family!!

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

Wow! CrossFit has completely changed my life mentally, emotionally and physically- when I first started I was completely frustrated with not being very good, and I kept thinking how can I be this terrible when I played competitive sports my whole life. But, none of that matters in CrossFit- it’s all about technique, form and taking it day by day. I look back and think how far I have come with certain movements, and I have to believe I will only get better from here and keep working hard. I love that it has made me more competitive with myself, and it has made me feel stronger as a person. (I know I still need to get lower on wall balls, my snatches need work and I need to keep my feet apart more- but that is the great thing about CrossFit you’re constantly learning and working on skills and some days are better than others, but I believe that is what keeps me going and wanting to show up and work out).

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

I would love to be able to do a bar muscle up and butterfly pull ups!!

Favorite CrossFit moment so far?

Competing in IceBreather 2020 with my girl, Mel! I never would have imagined that I would be able to compete at that level. I remember when I first volunteered at the event, I was in awe of all the athletes, and I thought maybe one day I will be out there- so to be able to say I competed and finished all of the work outs with a phenomenal partner was an amazing accomplishment. *And we now know that we have to make friends with the bike if it’s going to be in the work out.

What is your least favorite WOD to date?

Any WOD that has burpees, rowing or the damn bike – no thank you!!

What do you like most about Capital City CrossFit?

My nooner squad!!!! I know we act like fools 99% of the time, but that is what I love about the nooner peeps- we are a very special breed, just to name a few nooner moments: I love seeing SPM in his jorts, Dana Greene dancing, yelling and screaming, “Hi Michael Greene,” Flip losing his mind and shouting a good F- bomb, Melissa saying she’s not feeling it today and then slays the work out and lifts more than her weight, and I cannot forget a little DT action that makes it all worth it! But, in all honesty- I love everyone at C3, and I get up every day looking forward to seeing each and every one of you!!

Favorite exercise?

I love a good push jerk!

Least favorite exercise?

Anything that requires me to do burpees, woof!

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.