Member Highlight – Sara

 

Massive shout out to member Sara Markuson who took 2nd place in the MT Women’s Triathlon in Helena! A competitive triathlete when she came to 5 Valleys she had been forced to reduce her normal training due to some ongoing IT band problems. She has been working hard at the gym while being smart about her triathlon training so as not to overdo it. It looks like it is paying off!

Here is what she had to say:

“While you guys were crushing it at your hosted comp, I was competing in Helena. I just wanted to let you know that I believe the overall fitness I’ve gained from CrossFit assisted me in taking 2nd place overall at the MT Women’s Triathlon in Helena over the weekend. As you know, the issues I’ve had with my IT bands has limited my ability to train at the level of intensity I usually would. I wasn’t sure how my race would go because of the reduction in my regular training. I executed a solid race, and attribute much of my success this weekend to the strength gains I’ve made in the gym. You have a stellar team of coaches and I have learned an immense amount from my time at 5 Valleys.”

Way to go Sara!!!

We love hearing stories from members about how their training at 5 Valleys helps them outside the gym. If you are out there using your fitness let us know so we can share your story and inspire others to go get after it! Just email me at ian@5valleyscrossfit.com


Meet a Member – Kristen

Hi Kristen, tell us a little bit about yourself and your family.

I’m from Colorado, second oldest of four and have been in the state since 2003. I’m a UM graduate in German/Arabic, currently applying to grad schools in Germany, and can often be overheard talking to myself in a different language. Free time is usually spent in movement in some way. I have the pleasure to commute year-round by bike, I train at a judo/jujitsu dojo, and my roommate recently discovered the joys of tabatas. I now have a tabata buddy!

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I work in the cheese department at the Good Food Store. I have always loved cheese and to be able to talk cheese, eat cheese, and learn about all things cheese for my job is quite sublime.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I am originally from Colorado. I’ll give myself ten more years then I’ll say I’m from Missoula. The University of Montana was the primary draw to move to here and, wherever my linguistic travels take me, I’ll always consider Missoula home base.

How did you first get involved in CrossFit and how long have you been CrossFitting?

My first intro to CrossFit was in Bozeman, Montana at True Spirit CrossFit and Yoga in 2014. The atmosphere was crazy encouraging and enthusiastic and I left with the necessity of finding a similar gym in Missoula. Enter 5 Valleys CrossFit.

What Crossfit class do you normally attend?

My schedule normally allows for me to hit the open gym time in the afternoons.

Do you have any fitness goals or targets you would like to hit?

Since introduction to the Hero WODS, I’ve wanted to do a fully Rx’d Murph. In the past, I’ve been able to do portions of the WOD with the weight vest but not the whole thing just yet. So my continuing goals are to improve proficiency at push ups (and get them weighted) and improve rhythm in my kipping pull-ups (and start adding weight!). Calisthenics and running are my jam, I love that stuff.

What is your favorite way to spend your time outside the gym and work?

In my natural environment, I’ll usually be found eating cheese, trail running or training at my judo/jujitsu dojo. I’m prepping for a second-degree black belt test and most of my free time is spent training for that, in one way or another. I will absolutely (and proudly!) include ‘eating cheese’ into my training regimen. Import Parmigiano-Reggiano and Beemster’s Vlaskaas gouda is where it’s at.

What’s your biggest CrossFit weakness that you’re working on right now?

Snatches! It’s a fantastic lift and it’s mostly a mental game for me right now.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

No matter what the workout is, I’m doing it because I can and I want to. I’m very happy when I train. When I need to dig deep to keep going, in addition to keeping myself smiling on the inside, I remind myself that there will always be something else after the workout is nominally “over”. There could be orcs outside and I need to be ready for that or someone has a birthday that day and birthday burpees are in order too! It changes my horizons appropriately. While I’m still in the moment and know I need to give it my all, my vision adjusts. I think of it very much in terms of a judo match: the game may not be over when you throw your opponent, you need to be ready to follow-up with ground work. And it still may not be over then! It isn’t over for me when I drop for that 50th burpee or 30th pull up, it’s a continuation. Besides, there could be orcs.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

I love calisthenics and am a big fan of Murph. I would definitely include some sprint repeats in there for warm-up before hitting the body of that WOD.


Meet a Member – Brad

Hi Brad, tell us a little bit about yourself, your family, job etc.

Well, I currently work for AstraZeneca Pharmaceuticals, as a Sales Representative. For the last several years I have been part of the Cardiovascular/Pulmonary division. I cover Western Montana from the Montana – Idaho border up to the Canadian Border and east to Bozeman. I have been married for 16 years to my wife Brenda who is a homegrown Montana girl. We have two daughters Reese (14) and Ava (10). Oh, and I almost forgot my wife’s Yorkie (Bella, AKA Rat Bastard). Aside from Crossfit, I enjoy Running, Skiing, Mountain Biking and whitewater kayaking.

Are you a Missoula native? If not how did you make your way here?

I moved to Missoula from Salt lake City, Utah 22 years ago. I was transferred here with my current company.

How did you first get involved in CrossFit and how long have you been CrossFitting?

My good buddy Steve Kemple challenged me to try CrossFit and I was immediately hooked. I’m going on my third year.

In what ways have you seen CrossFit make a difference in your life?

Mobility and strength. I have always emphasized cardio-fitness through running and biking but never focused on strength and mobility.

Do you have any buddies at the gym that you always try to pair up with?

Definitely, Carol Cady and Steve Kemple are my Friday night post workout beer buddies. I aspire to row as well as Carol, and have the mental toughness of Steve.

How about people you secretly compete with?

There are many people at the gym that I use as measuring sticks against my progress. Some realistic, some unrealistic. However, I am happiest when I see continuous progress.

Do you have any fitness goals or targets you would like to hit?

I have been working towards being able to do an overhead squat for some time. I am getting closer every day, but still fall short due to mobility issues. I am confident that it will come soon.

What is your favorite way to spend your time outside the gym and work?

I enjoy many outdoor activities, kayaking, skiing, mountain biking and running. Lately, It would seem that watching my daughters play soccer occupies the majority of my free time, and adds to my travel schedule.

Crossfit Open – did you compete last year and do you plan to this year?

I did not compete last year, because there are a few movements that I need to get under my belt before I can compete. However, once I get those movements down I would love to compete.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

They say Misery loves company and I believe it. I think that suffering among friends, beats suffering alone. I always think, just put your head down and get busy.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Well, I always enjoy the music at the gym but I like to tease Ryan that I am going to bring in my phone and take over the workout music. Once a little Third Eye Blind was blaring, the workout would consist of an EMOM with pull-ups, box jumps, wall balls and lots of thrusters, (only because Steve Kemple hates thrusters). No overhead squats.


Meet a Member – Claire

Hi Claire, tell us a little bit about yourself and your family.  

Hello! I’m originally from Oakland where I grew up with my parents, my older sister, and my aunts and uncles always close by.

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I’m currently a student at the University.  After having attended two years of school in NYC and having taken four years off, I felt it was time to return to school and work on my bachelor’s degree.  I’m studying English, which means I read a whole lot.  My favorite thing about it is that my classes open up forums for healthy debate – I get the chance to explore new perspectives and challenge my own beliefs.  Least favorite? School takes up the majority of my time right now.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I’m not a native Missoulian, although I would say Missoula is the first place I truly felt at home in my adult life.  I bounced around the country for a few years – spent two years in NYC, traveled for a while, lived in Savannah, GA, spent a few months outside of Fargo, ND – until eventually it was time for me to settle down.  So my friend and I picked a spot on the map where we knew there would be mountains.  I applied to school, got admitted, and fell in love with the place.

How did you first get involved in CrossFit and how long have you been CrossFitting?

When I got to Missoula, I was making some major lifestyle changes.  One of such changes was quitting smoking.  I decided I should replace a bad habit with a good one.  At the same time, I was working in a plant nursery and beginning to get stronger from the physical work.  At one point a friend told me I looked like “one of those CrossFit girls.”  I had zero idea what CrossFit was when he said that and didn’t do any further research, but I decided to give it a go and attended a 101 class at the now defunct CrossFit Hellgate.  I remember after that first class, I was exhausted, but completely exalted.  I felt incredible.  It’s been almost two and a half years since that fateful day.  Something that began with an off-handed remark has grown into a passion.

What Crossfit class do you normally attend?

6:15 – I’m a night owl.

Do you have any fitness goals or targets you would like to hit?

My two biggest fitness goals right now are: hit 2x bodyweight deadlift (I’m 10 pounds away) and get a muscle-up.

What is your favorite way to spend your time outside the gym and work?

I love to garden, go backpacking, and go on hikes with my two dogs.

What’s your biggest CrossFit weakness that you’re working on right now?

For a very long while, it was doubleunders – I couldn’t link them to save my life.  However, I just tackled that hurdle, so now I think it’s handstand push-ups.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

This is such a good question.  Every day it’s different.  Much of the time it’s my competitive spirit that spurs me on (I even get competitive with myself).  I also try to continually ask myself, “Why am I here?”  And I find that most the time, the answer to that question is “to work hard.”  Pushing myself psychically helps me build myself psychologically.  Hard work teaches me self-confidence, perseverance, and mental fortitude – qualities that help me in my life outside of the gym.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

3 rounds
400 m run
5 body blasters
10 deadlifts (225/155)
20 walking lunges


Meet a Member – Steve

Hi Steve, tell us a little bit about yourself and your family.

I grew up on a ranch in southwest Colorado. That meant a lot of work starting early in the mornings before school. My brother grew up and became a professional bareback rider and now owns his own construction company. My dad still works at his grain elevator every day. In college I decided to pursue a career in medicine, which worked out great and I’m in my 23rd year as an anesthesiologist.

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I work as an anesthesiologist, I just kind of fell into the field after first going into primary care. My favorite thing about the field is helping people, my least favorite thing about it is the hours.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I was born in Texas, moved to Durango, Co at age 13. I had never even heard of Montana until I got a job in Missoula in ’93. I stay here because I love the mountains, recreational activities and the town.

How did you first get involved in CrossFit and how long have you been CrossFitting?

My nurse first got me started in CrossFit 7 yrs ago.

What Crossfit class do you normally attend?

6:15

Do you have any fitness goals or targets you would like to hit?

Just to try to be more consistent with my workouts, get stronger and maintain good cardio conditioning.

What is your favorite way to spend your time outside the gym and work?

Mt. biking, skiing, kayaking, backpacking

What’s your biggest CrossFit weakness that you’re working on right now?

Overhead flexibility

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

Well I admit that I do talk to myself, usually it is to say something like “two more reps, just two more reps, you can do it”.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

It would be an AMRAP, that would have some running, weights, and something like rope climb or wall balls.


Meet a Member – Shannon

Hi Shannon, tell us a little bit about yourself and your family.

I’m 36, married to Aaron for 10 yrs and we have a 6 year old daughter. We are both from Idaho, but have settled into Montana quite nicely.

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I’m a physician at Western Montana Clinic specializing in dermatology, so most people (including my family) think I just pop pimples all day. While there is a fair bit of that joy, the majority of my practice (and favorite part) is skin cancer related (prevention, screening, diagnosis and treatment). I also enjoy doing small surgeries in my office like excising cancers and also moles, fatty tumors and cysts. My least favorite aspect of my job is treating chronic conditions like eczema and psoriasis that we don’t have cures for (yet!) and require constant maintenance. Most people don’t realize that most conditions in dermatology are because of over-activity (or under-activity) in our immune systems. If you inhibit the immune system to treat eczema, you can induce cancer or infections; but if you then stimulate the immune system to treat cancer, you can get autoimmune disease. Everyone expects me to have a simple answer for their skin disease, like “don’t eat gluten” or “take this pill, it will cure you and has no side effects”. Its a bummer to have to tell people that science hasn’t evolved enough to allow me to cure them.

As far as how I got into medicine, I always knew that I wanted to be a doctor since I was 4 or 5 years old, but I thought I would be a pediatrician, specifically a neonatologist. My dad suggested I try to get into dermatology, but its one of the hardest residencies to match in, so I took his advice and starting taking extra electives in dermatology and offering to do research projects with faculty so I would have a better chance. In the end, it all comes down to an in-person interview and as long as you are blonde and relatively not-ugly, you are golden. Those two attributes have taken me a long way in life. Its a good thing I listened to my dad because I can’t deal with kids for very long without going nuts.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I came here to take the Dermatology gig at Western Montana Clinic, but like I said, we are from Idaho, which is pretty similar in climate. The mountains and relatively rural locale are the biggest factors that keep us here. My husband has plenty of places to hunt and I have mountains close by to run up.

How did you first get involved in CrossFit and how long have you been CrossFitting?

I started in the summer of 2014 because my husband had been doing it for a couple years and thought I would like it. I was skeptical at first, but of course the competitive nature of the workouts won me over. He has since taken a break from CrossFit, but I think he will be back.

What Crossfit class do you normally attend?

Usually 830 in AM or 415 in PM. I used to do the 630 AM pretty religiously, but it got a little gross going to work right after class.

Do you have any fitness goals or targets you would like to hit in 2016?

I want to get more competitive with trail running. I overdid it a bit this year and ended up getting injured. As for CrossFit, I would just like to improve my mobility so I can comfortably Rx most movements like the front squat and anything overhead.

What is your favorite way to spend your time outside the gym and work?

I’m a mom, so I mostly hang out with my daughter. I also love getting together with my running group which is mostly comprised of moms so we can exercise and vent about our kids and husbands at the same time.

What’s your biggest CrossFit weakness that you’re working on right now?

Ring dips are really hard for me, I think if I could get better at them I could get more consistent with the muscle up.

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?

I get really cold on the chairlift when downhill skiing, so I would rather do cross-country skiing or just put on some cleats and trail run through the ice and snow.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

I just think about the nice big glass of wine and bar of spicy chocolate I’m earning.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

5 rounds for time
10 foot Handstand walk
5 power cleans
10 pull-ups
1 rope climb


Meet a Member – Val Piet

With out website changeover we got behind on our meet a members but are back in action now so be on the look out to learn more about your fellow worker outers!!

Hi Val, tell us a little bit about yourself and your family.

Hello! My husband of 10 months, Blake, and our mini poodle, Georgie, live with me in a building that used to be a dental tool factory. If money were no object and I didn’t have to work, I’d spend my time traveling the world (among other places, I went by myself to Ghana), going on adventures outside, reading a ton, and fighting for the causes important to me. In the words of Jessica Day from the TV show New Girl, “I hope you like feminist rants because that’s kind of my thing.’

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I work for the MT Department of Labor & Industry doing workforce development in the healthcare industry (don’t worry, I barely know what that means either). My job is pretty amazing. I get to travel all over the state and hang out with Governor Bullock. It’s a ton of pressure though because the things we’re doing are pretty innovative. Before that, I spend a long time trying to get a PhD in Clinical Anatomy. Most importantly, that means I got to teach in cadaver labs for five years and did cannabinoid research on rhesus macaques. I also worked for a while in rehab for people with brain injuries which was a combination of fascinating, tragic, and hilarious.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I grew up in a not very interesting city in Idaho about three hours south of Butte. Seeking the exact opposite, I moved to New Orleans for college at Tulane University. I evacuated Hurricane Katrina on my 18th birthday. I adore New Orleans and stayed there for ten years of grad school, more grad school, parades, festivals, friends, great food and meeting my hubby in the aforementioned monkey lab. At some point we were ready for a change of scenery and Blake was accepted into the UM School of Pharmacy. Missoula is really great- I share my heart between both places.

How did you first get involved in CrossFit and how long have you been CrossFitting?

I resisted CrossFit for a long time! People told me I would really like it because of my gymnastics background, but was always active with all sorts of other activities. Once we moved here, I needed to find a replacement for those activities to fill both the social and physicals roles in my life. I started at Crossfit Hellgate (RIP!!) in March 2015 and am so happy I did!

What Crossfit class do you normally attend?

6:15 PM! I do not enjoy mornings.

Do you have any fitness goals or targets you would like to hit in 2017?

Muscle ups! They’re one of those things you need to work on to get, though, and I don’t work on them. So… maybe I’ll try for a snatch PR as well.

What is your favorite way to spend your time outside the gym and work?

I really love getting outside and enjoying all that Montana has to offer.

What’s your biggest CrossFit weakness that you’re working on right now?

Deadlifts were my arch nemesis for a very, very long time! I am slowly getting better at them, but would like to have a much higher volume at the typical RX weight (155lbs). I’m nursing a back injury at the moment- being patient and scaling is definitely a challenge.

 

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

Usually trying to keep up with Claire! 🙂 But really, I try and set goals (e.g. time, rounds, pacing) for myself based on my strength at the movements, how I’m feeling that day, and how others are doing. I try to hit the sweet spot with my expectations between pushing myself and not getting frustrated.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Lots of rounds for a really long time of:
Handstand pushups
Toes to bar
Walking lunges or pistols
Kettlebell swings


Meet a Member – J.R.

Hi J.R., tell us a little bit about yourself and your family.

I moved to Montana from Albuquerque and went to middle and high school here in Missoula (Sentinel). I played basketball in college at an NAIA school in Olympia, Washington. Then, I went to law school at Creighton in Omaha and then came back here for work. I’m engaged to Terra and we have two kids (Ava – 3 and Max – 6 months).

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I’m an attorney at Datsopoulos, MacDonald & Lind. I like being a lawyer because I like helping people, but the stress and long hours can be frustrating sometimes. At least there is never a dull moment.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

My family moved here from NM when I was too young to have a say. In hindsight I’m glad though. I still have family in NM and try to make it back there regularly, but I love Montana. I left to different places for school but was never as happy so I eventually came to terms with the fact that I should move back here. I don’t hunt or ski but there is still something to be said for having 4 seasons. I love the summer and fall here the most.

How did you first get involved in CrossFit and how long have you been CrossFitting?

My fiancé has been doing Crossfit for about about 3 years. She is still a member at Missoula Crossfit but she also now comes to 5 Valleys two days per week as part of a UM credit program. She claims to be making the switch all the way come 2017 which I’m excited about. I started due to her encouragement and I chose 5 Valleys because I knew Ian from high school and I am good friends with his brother, Colin. I started in July 2016 so I’m still relatively new.

I lifted weights about 5 days a week prior to starting Crossfit and I thought I was in decent shape. Needless to say, I was totally wrong.

When I first stared Coach Nick was a great motivator and all the coaches are awesome now as well. They all bring something different to the table and I like the variety in the instruction.

What Crossfit class do you normally attend?

5:15 pm on weekdays and 8:30 am on Saturdays. I also try to mix in an occasional morning weekday class when my schedule allows it.

Do you have any fitness goals or targets you would like to hit in 2016?

I really want to be able to power clean 225. Also, 12 strict pull-ups and to become a better and more efficient runner. More broadly, I just want to keep making gains and staying in better overall shape.

What is your favorite way to spend your time outside the gym and work?

I referee high school basketball and enjoy it because it keeps me around the game but it isn’t as hard on the body as trying to be a hero in City League. I’m not getting any younger. I also enjoy spending time with my family and cheering for the Raiders and Lakers.

What’s your biggest CrossFit weakness that you’re working on right now?

I can’t say that I’m “working on” them as much as I would like to and should, but running and thrusters absolutely kill me. I also love complaining about wall ball shots every time they happen to pop up on the whiteboard. I should probably work on those more too…

Winter is upon us, what does winter look like for you?

Probably sledding with the kids and lots of time on the rowers.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

Rage Against the Machine assuming Jessie is coaching. Otherwise, trying to focus on the benefits and results that got me through the door in the first place.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Clean ladder!


Meet a Member – Annelise

Hi Annelise, tell us a little bit about yourself and your family.

I grew up in Frenchtown, went to college at U of M, and graduated in 2014. I have a younger brother. We enjoy having home so close and being able to live in the same area. We are very close.

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I work for a non-profit organization as a children’s social worker. I have always loved working with kids and being active in the Missoula community. The job gives me the opportunity to combine both of those interests.

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I am a Missoula native. I traveled across the world and lived in different places, but I came back to Missoula because it is a beautiful place to live and I love the community here.

How did you first get involved in CrossFit and how long have you been CrossFitting?

I wanted to try something new, and Crossfit sparked my interest through friends. I’ve been participating in Crossfit for about 4 months now.

What Crossfit class do you normally attend?

I usually go to the evening classes.

Do you have any fitness goals or targets you would like to hit in 2016?

I would like to complete at least 2 strict pull ups without any assistance.

What is your favorite way to spend your time outside the gym and work?

I love rock climbing, skiing, fly fishing, and I started to get into mountain biking. Just in time for winter…

What’s your biggest CrossFit weakness that you’re working on right now?

My biggest weakness is my arms. They are probably the weakest part of my body. So I’m working on strengthening my upper body.

Winter is upon us, what does winter look like for you?

Winter means lots of skiing, winter training for rock climbing, and backcountry adventuring.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

When I’m struggling, I just focus on the next task. There is no point in quitting when you know your body can do it. It’s all mental.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

I would probably design a workout with cardio, fast pace movements like box jumps, burpees, running, and DU’s/SU’s.


Meet a Member with Chuck

chuck

Hi Chuck, tell us a little bit about yourself and your family.

I am a 47 year old east-coast transplant that came west in 1993. I have been married going on 21 years in February to Dawn, who is yoga instructor in town. I have two kids who I sometimes can convince to go with me to crossfit, Whitney (17 in December) and Gavin (15 in June).

Where do you work, how’d you get into that field, and what’s your favorite and least favorite thing about it?

I am a lawyer and have been practicing for 20 years now, doing mostly commercial litigation. Two years ago, I left my partnership at Garlington, Lohn & Robinson to open my own firm with a partner. It was the best decision, as we try really hard not to take anything we do seriously. My favorite thing is working really hard and accomplishing something. My least favorite thing is working really hard and not accomplishing the goal (or an acceptable resolution).

Are you a Missoula native? If not what brought you here, and if you are, what keeps you here?

I grew up in Jacksonville, Florida. After college in North Carolina, I worked in Oregon. I bike toured across the USA in 1992, stopping in Missoula and playing rugby for the Maggots. I was hooked and came back for law school (and the Maggots). We moved to Billings after school from 1997-2005, then moved back. I am convinced Missoula is the best place to raise kids.

How did you first get involved in CrossFit and how long have you been CrossFitting?

I actually turned the second floor of the Garlington building into a makeshift cross fit gym (and broom hockey court) before they built it out. It was crazy- I would set up eight stations and had a playlist of various songs of 1:30 with :30 of Lesbian Seagull (Engelbert Humperdinck) in between to rest. We would run through it 3-4 times, then run stairs. Then they rented the space and I regrettably quit doing much of any exercise for a number of years. I joined 5 Valleys last year at this time.

What Crossfit class do you normally attend?

We are still experimenting with which one works best. I am always trying to entice the kids to go, so we have to work around their schedules. I actually prefer the 5:30 morning class, but they hate it, so we end up at the 5:15 pm a lot.

Do you have any fitness goals or targets you would like to hit in 2016?

Just forward progress really, nothing specific. Continue to come regularly 3-4 times a week and stay injury free. I wouldn’t mind ditching the band on pull-ups and dropping some weight also, but baby steps…

What is your favorite way to spend your time outside the gym and work?

My kids and I get along really well and I spend most of my free time with them. I also like to travel, particularly by bicycle. We biked across Denmark and Sweden last summer and plan to bike Normandy and Ireland this summer.

What’s your biggest CrossFit weakness that you’re working on right now?

Man, that’s a long list. Actually I stink at any gymnastics/body weight movements. I am not really working on them, which is probably why I continue to stink at them too.

Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?

We will definitely ski and board some. My wife blew out a knee some time ago, so the kids are my only companions on the slopes. Disco is our home hill.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

I am pretty confident that with maybe some scaling, I can do most any workout if I am patient and pace myself. My nemesis is time, taking too much rest in between before getting back at it. I always know I will, it’s just when.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

That’s a hard one. I actually like challenges of really long AMRAPs that have lots of different exercises in them. So: 20:00 AMRAP
8x thrusters
9x pull-ups
10x wall balls
9x box jumps
8x power cleans
Run stairs
Oh, and then go get ice cream or beer (or both).