Coach Thinks...

Athlete in the Spotlight March 2017

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Name: Chad McMains

Age: 29

Occupation: Assistant GM of Metro Appliances (Professional baby sitter)

Which class do you usually attend?: 5am… the only class that matters

Favorite WOD: Ben Bergeron’s “Open Test”

Favorite Lift: Clean and Jerk

How long have you been Crossfitting? Started in May 2014.

 What keeps you coming back? Selfishly, I love the competitive aspect of Crossfit. Working out with/against other athletes who push me to be better than the day before. However, the thing that keeps me intrigued with Crossfit is the atmosphere. Watching beginner athletes chase the accomplishments of those more experienced. Seeing the community gather around each other when an athlete needs it; this applies to everything from struggling through a workout to struggling with something outside the gym. The gym is a large family – that’s what keeps me engaged. 

 How did you find Crossfit? Kels and I hit that time in our mid 20’s when the mirror convinced us it was time for a change. We tried all the home remedies… P90X, Insanity etc. We even tried Planet Fitness out of desperation.  We found a Groupon for 3 months of CrossFit for $90 at CrossFit Eclipse in Tulsa. We weren’t 5 minutes into our first workout (Deck of Cards) when we knew that we’d finally found what we had been looking for from a gym.

 How did you end up at Crossfit Bentonville? We moved from Tulsa in Feb of 2016. Our priority when we were house shopping was finding a gym nearby. CFB was my 5th gym in the area to try it only took a short conversation with Joe before I knew he was the exact kind of asshole gym-owner I was ok with associating with on a daily basis.

 What is your athletic background?  I played every sport my 3A school provided: Football, Soccer, Baseball, Golf, Track, Basketball. In college, I took an academic full-ride over an athletic full-ride for soccer and football and the decision still haunts me.

 How has Crossfit changed your life, lifestyle, and level of fitness? CrossFit has provided me with a routine. Every morning, the alarm goes off at 3:50 and I’m opening the gym by 4:15. This gives me some alone time to prepare for the day and has become one of my favorite ways to start the day. After 3 years of seeing the way CrossFit can impact people’s lives, it has become my personal dream to own a gym before I’m 35.

 What is the one thing you have done here that you never thought you could do? Coach

 What motivates/inspires you? Watching athletes accomplish things that they would have never expected themselves to achieve. Watching an athlete RX a workout for the first time, might be my favorite example of this.

 What is your proudest Crossfit achievement? Passing my L1. Even though it’s a small accomplishment in the grand scheme of things, it was the first step in attaining a life-long passion for coaching.

 Name one goal/personal achievement that you would like to achieve through Crossfit?  Owning a gym and spreading my passion for the sport to my athletes.

 What goals have you already achieved in Crossfit?  Breaking the 300# barrier on Squat Clean and the 200# threshold on snatch.

 What are your hobbies/interests outside of Crossfit? I love the outdoors. I’ve got an incredible wife whom shares the same passion. We have 3 dogs who we try to keep active and there’s no better place for that than NWA.

 Tell me about your diet: I’m on a 20 block diet with triple fat. I stay 95% true to this through the week. However, Saturday morning through Sunday midday, all rules are off. My alcohol intake consists of Vodka, Whiskey, beer and red wine.

Any advice for new members?  Embrace the suck.” This goes far beyond the suck of the workouts. This includes the suck of failure. The suck of your ego. The suck of watching other athletes accomplish in weeks what you’ve been working on for months. The suck of falling to temptation with your diet. The suck of set-backs. The suck of injury. The suck of early mornings, cold winters and hotter than hell summers. Ultimately, it all pays off. Stay encouraged and keep coming back for more.

Athlete in the Spotlight February 2017

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Name: Paul Wall

Age: 38

Occupation: State of Arkansas

Which class do you usually attend? 4:30pm

Favorite WOD: Chippers!  Longer the WOD better it is

Favorite Lift: Deadlifts

How long have you been Crossfitting? 2 years 3 months and 19 days

What keeps you coming back? The people in the box.

How did you find Crossfit? My wife Nive Clark, for those who do not know her.

How did you end up at Crossfit Bentonville? My wife.

What is your athletic background?  Long distance/adventure racer.

How has Crossfit changed your life, lifestyle, and level of fitness? Crossfit gave me a family and goals to look up to. I wanted to get stronger and Crossfit has helped me with that.

What is the one thing you have done here that you never thought you could do? Beat my wife in a WOD with Rx’d weight.

What motivates/inspires you? My wife.

What is your proudest Crossfit achievement? Anytime I Rx a new movement.

Name one goal/personal achievement that you would like to achieve through Crossfit? Muscle Ups

What goals have you already achieved in Crossfit? Getting Hand Stand Push Ups and rope climbs.

What are your hobbies/interests outside of Crossfit? Adventure racing and traveling.

Tell me about your diet: Balanced. Nutrition is the foundation of Crossfit .

 

Any advice for new members? Show up every day, do not cherry pick the WOD, and eat right. 

Athlete in the Spotlight January 2017

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Name: Michael Molesso

Age: 52

Occupation: Retired

Which class do you usually attend?:  4:30

Favorite WOD:  Cindy

Favorite Lift: A successful OHS.

How long have you been Crossfitting? Started in May 2013.

What keeps you coming back?   It’s the small knit group of people.  If I’m not at my regular 4:30 class I usually run into someone I’ve WOD’ed with before.  They are always fun and friendly and usually push you to go further, but at the same time pick on you.

How did you find Crossfit? A guy I used to work with brought me by the box one day at lunch.  I never heard about it before that.

How did you end up at Crossfit Bentonville?  Same as above, a co-worker brought me and I’ve never gone anywhere else. 

What is your athletic background?  Never been athletic, haven’t played any sports other than the occasional kick ball team as adult.  I used to exercise a lot when I was in the service but that was 30+ years ago.

How has Crossfit changed your life, lifestyle, and level of fitness?  I first started running back in 2012.  I lost 12 lbs but it was all flabby!  I started Crossfit and it was the hardest thing I’ve done in a long time.  It took time to work through a single WOD, but I kept at it and did.  My flexibility was almost nonexistent.  My energy is higher, my flab is gone (I even have a 6 pack!), my stamina has increased 5 fold.  Most people my age can’t keep up with me anymore.  Those 18 minute AMRAP’s seem like hell but after some time they sure do improve you both mentally and physically.  

What is the one thing you have done here that you never thought you could do? An Overhead Squat.  Up until about 6 months ago I could squat all the way down with a piece of PVC.  I’ve now worked up to 65lbs and continue to push myself to get even higher.

What motivates/inspires you? Seeing the change in both my mental and physical appearance motivates me.   Helping others when they first start out and boosting their confidence to come back and try harder.

What is your proudest Crossfit achievement?  Getting my first muscle up during the 2016 open was probably the biggest moment.  It drew a “holy shit” out of Coach Chuck.

Name one goal/personal achievement that you would like to achieve through Crossfit?  The Overhead Squat and Snatch in good form with some heavy weight.

What goals have you already achieved in Crossfit?  Just making it this far.  Every day I get a little bit better at some of the movements I struggle with. 

What are your hobbies/interests outside of Crossfit? We like to entertain a lot and go camping when the weather is nice.  Since all my kids are grown up we tend to travel quite a bit to say hi.

Tell me about your diet: I try to eat healthy every day.  I usually have some bacon and eggs for breakfast, then some meat and veggies for lunch.  My wife is a pretty awesome cook so I always eat what she cooks for dinner and it is always on the healthy side.   On Friday I eat a whole pizza because they are just so darn good.

 

Any advice for new members?   Don’t worry about being able to finish a WOD.  Showing up and participating is winning.  It takes a while to build your cardio just to make it through the WOD.  It also takes time to master the movements and be fluid in them when working out (something I still am working on).  Some days I get in there and surprise myself and others I still struggle through it.  Just keeping on coming back and have fun with everyone!  

Athlete in the Spotlight December 2016

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Name: Brian Bailey

Age: 41

Occupation: Systems Analyst (Basically a programmer)

Which class do you usually attend?: Only the best one!  5am

Favorite WOD: Open Workout 13.4

Favorite Lift: A successful OHS.

How long have you been Crossfitting? Started in May 2012.

What keeps you coming back? I’m a morning person and it’s either going to the Walton Life Fitness Center and be bored or hanging out with awesome people and getting in a workout that puts me on my back.

How did you find Crossfit? My sister-in-law bought me a living social deal for $29.  I was hesitant, but I couldn’t finish the assessment and I knew that I loved it.

How did you end up at Crossfit Bentonville? I was attending a local box in Bentonville and had travelled to Las Vegas for a 3 day binge drinking event.  There I dropped in at Max Effort and it was night and day compared to the one that I was attending.  That set the standard to what I was looking for in a box.  When I got back I started shopping around to the other local boxes.  First I went to one that was so crowded I had to share a box for box jumps and decided it wasn’t for me.  Then I visited Bentonville and it was similar to Max Effort with a cut-off class size and more athlete attention.  After meeting a couple of nerds at a Halloween party and realizing they were just as foul mouthed as I, that pretty much made up my mind.  Started December 2, 2013 and have been going ever since.

What is your athletic background?  Soccer since I was 5.  Played Baseball until freshman year.

How has Crossfit changed your life, lifestyle, and level of fitness? I have more energy, better endurance, and have gotten stronger.  I will not be like other guys my age and not be active!  I am trying to set an example to my kids that you can have fun and get a good workout at the same time!  

What is the one thing you have done here that you never thought you could do? Bar Muscle Up

What motivates/inspires you? Seeing myself and others succeed.  That’s what keeps me coming back for more.  I see both in myself and others that the hard work pays off.

What is your proudest Crossfit achievement? Winning heats with a team at Competitions are pretty high up there. Very proud of myself and my team.

Name one goal/personal achievement that you would like to achieve through Crossfit? The ever elusive ring muscle-ups and pistols are my goals!

What goals have you already achieved in Crossfit?  Strict Handstand pushups and double unders!  It took me two years to get double unders, but I worked at them and finally my hard work paid off.

What are your hobbies/interests outside of Crossfit? Having three boys keeps me pretty busy, but I enjoy music (guitar/concerts), thinking about going to Crossfit, and working on my beer tours.

Tell me about your diet: During the week my diet is awesome!  During the weekends, holidays, special occasions, and snow days my diet is not awesome.  During the week I only eat Evolve Paleo and steak from Doe’s Eat Place.  Let’s just say Ben, Jerry, Hops, Rice, and Barley are my weekend cheats.

 

Any advice for new members?  “Leave your ego at the door” is not just a saying.  When I started I was frustrated that everyone was doing RX and I wasn’t.  Everyone has to start at the beginning sometimes.  I know because, when I first came to Bentonville with a shoulder injury I had to start at the beginning.  I was beyond frustrated, but told myself that I would only get better.  I’m not done yet.  

Athlete in the Spotlight November 2016

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Name:  Heidi Bahr

Age: 46

Occupation: I work for Walmart as a Quality Control Reviewer on the Global Investigative Governance team.

Which class do you usually attend: 5:30 PM

Favorite WOD: They are all good.

Favorite Lift: Clean & jerk

How long have you been Crossfitting? 3 years

What keeps you coming back? The variation of the workouts and working out with a group of people doing the same moves keeps me motivated. I also love the community feeling at the box where I know the members and the coaches know me.

How did you find Crossfit? My husband, Brian, talked me into starting Crossfit a few years ago. I was doing some running at the time and thought Crossfit would help with my endurance.

How did you end up at Crossfit Bentonville?  I was working out at another box and became frustrated with the crowded classes and feeling a lack of confidence about whether I was doing the movements correctly. I was about to quit Crossfit all together, but then I found Crossfit Bentonville through an internet search. After meeting Coach Joe, I really like the box’s philosophy on smaller class sizes and more interaction with the coaches during the WODs. I’m so glad I didn’t quit.

What is your athletic background? I’ve never been athletic until I started running about 4 years ago and ran some 5K races and a few half marathons.  Doing Crossfit has taken my athletic abilities to the next level.

How has Crossfit changed your life, lifestyle, and level of fitness? Crossfit has been a great stress reliever for me. I feel so much healthier and stronger, both physically and mentally.

What is the one thing you have done here that you never thought you could do? Without having any previous weightlifting experience, being able to perform an Olympic movement with a barbell and do it with correct form.

What motivates/inspires you? The feeling of accomplishment when you achieve something you didn’t think you were capable of doing.

What is your proudest Crossfit achievement? I completed the 2016 Active Heroes charity WOD under the 50-minute time cap.  It would not have been possible if it hadn’t been for the people cheering me on. This was the first time in 3 years of crossfitting where I truly pushed myself, like what true athletes do every time they compete, to get the workout done. It was a great feeling.

Name one goal/personal achievement that you would like to achieve through Crossfit? I want to be able to do a pull-up without using the bands.

What goals have you already achieved in Crossfit? I’ve gained physical strength by coming to Crossfit on a regular basis, but I need to set some measurable goals so I push myself harder to improve on the more difficult moves, like overhead squats and double unders.

What are your hobbies/interests outside of Crossfit? I have two dogs, Max and Taylor, who love to be loved so I like spending time with them. I’m a chronic online shopper and like to relax by reading mindless novels.

Tell me about your diet: When my husband and I plan a menu and do the grocery shopping, we eat fairly clean meals for dinner that also taste good for lunch the next day.  The healthier I eat, the more energy I have. We do have moments of weakness where we eat pizza and Mexican food, but we try to get back on track to healthier eating.

Any advice for new members? Be patient while learning the barbell movements. It takes practice to master them and you do that by coming to the box on a regular basis. Don’t give up!

Athlete in the Spotlight October 2016

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Name: Hannah Crooks

Age: 24

Occupation: Customer Sales Analyst | Kraft Heinz Company

Which class do you usually attend? 5:30 pm

Favorite WOD: Isabel

Favorite Lift: Snatch or Back Squat

How long have you been Crossfitting? A little over a year

What keeps you coming back? The mental release/”high” you feel after pushing yourself physically and mentally to the limit in a new way each day. It may be cliché, but it definitely is therapy for past, present, and future events. I like to remember the “why” and reason I found the importance of being strong in the first place.

How did you find Crossfit? My brother originally introduced me to the Crossfit community due to being a L1 coach throughout college

How did you end up at Crossfit Bentonville? It was the first gym I walked into when I first moved to the area and I’ve been hooked ever since! J

What is your athletic background? I grew up participating in competitive cheerleading, softball, and track.

How has Crossfit changed your life, lifestyle, and level of fitness? It has instilled a confidence in me that I carry with me each day. I have truly learned to embrace the beauty and importance of being strong physically AND mentally, especially being a young woman. Each week I can feel myself improving, even on the hardest days.

What is the one thing you have done here that you never thought you could do? STRICT PULL UPS!!!!!

What motivates/inspires you? Other athletes no matter their experience level, that continues to fight through tough workouts and don’t consider quitting an option. I also love seeing everyone cheering others on even after they have finished.

What is your proudest Crossfit achievement? I’m proud of my heavy lifts because it has allowed me to see that hard work and attention to small details really pay off.

Name one goal/personal achievement that you would like to achieve through Crossfit? A muscle up of any kind, for sure. I would also like to be able to do rope climbs without wanting to cry. J haha

What goals have you already achieved in Crossfit? Many! I like to write goals, even the smallest ones, on a white board in my bathroom so I have a nice reminder of what I want to get out of my workouts for that week or month.

What are your hobbies/interests outside of Crossfit? Being outdoors, surrounding myself with great people, cooking, and of course Alabama Football!

Tell me about your diet: During the week I eat well but on the weekends grease, carbs, and booze are all free game. I’m trying to take full advantage of having a young metabolism while I can. All in all, I feel best when I am eating a clean diet.

 

Any advice for new members? Yes it’s hard, yes some days really suck, but don’t stop. The benefits heavily outweigh the temporary pain.