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).

Meet a Member – Ray

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

Hey hey hey! Thanks for having me, Sam! Me? I grew up in a bookstore in Alberton. I joined the Army after high school and spent the next four years traveling around the world in big green planes. After the Army I continued traveling around the US, doing odd jobs wherever I stopped long enough to watch the grass grow. I met my wife while I was working at a dude ranch in upstate New York. She and I lived in Philadelphia for a couple of years before we moved back west, where we would eventually (kind of) settle down. Georgia was born in December of 2006, and Shea was born in April of 2008. Marley was born on the same day as Georgia in 2010, and before we knew it Jen was pregnant with Willa who was born in March of 2012. Now that we’re done having kids, we bought a house, a dog, a cat, and some chickens. We’re a pretty tight group. That’s probably not surprising for anyone to see me and some variation of the other five hanging out at the gym on a regular basis.

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 registered nurse at St. Patricks Hospital in Missoula. Nursing was the only natural alternative in my life after my plans on the modeling runway fell through. I started school a month after Shea was born in 2008 after I got fired from a job by a guy who just didn’t share my sense of humor. I went home and told Jen that I wasn’t going to take anyone’s crap anymore and that I wanted to go to college. I had always talked about being a nurse even back in the days at the dude ranch. Actually, one night when Jen’s dad was giving her the ol’ one-two about dating a loser carpenter. She told him that I’d be a nurse one day! Anyway…I really like being a part of people’s life when they’re most vulnerable. I love saving lives, literally. I love the dying process and being there for patients and their families when that happens. I love meeting people, and I love hanging out with cool nurses all day. I don’t like ungrateful and rude patients and their families. I don’t like it when I second guess my better judgement and something goes wrong.

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

Native to the Missoula area. I live in Alberton. Montana is all one big town.

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

When I got out of nursing school I was a big, big fella. I was 280lbs and not happy with my body composition at all. I used to think about what might happen if someone broke into our house and what it would look like if I became hypoxic and passed out while trying to defend mt family against someone who was trying to harm them. So one day, unable to do even one pull up, I started doing P90X. When I finished my first round of P90X I had lost 60 lbs and could do several pull ups, but wasn’t satisfied. I continued to do P90X, Insanity, P90X 2, while working on my running game. I was a state track and field athlete in high school and have always enjoyed running. So I got down to 204 lbs and still thought I was imperfect and fat. But when I would look at pictures of myself, I saw that I was emaciated. So I started putting fat back into my diet with the Paleo approach. I really became interested in the Paleo lifestyle, and in doing so noticed that Paleo junkies gravitate to CrossFit. I’m not strict Paleo anymore, but Crossfit has left its mark. I began CrossFit in February of 2015

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

I’m learning to keep it real with myself. I used to get low when I wouldn’t have the fastest time or highest number of reps in a WOD. Now I’m focusing on pushing myself to get stronger with the barbell, and more capable when doing bodyweight work. I’ve recently decided to go higher than RX weight when possible and to not worry so much about the time. Strength takes a lifetime to gain, endurance comes relatively quick. I’m still chasing the muscle-up and the handstand walk.

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

I like being with my family. Ideally my time outside of work would either be on the lake with the family in the warm sun, or I would be backpacking in the wilderness with my closest friends.

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

I’ve been slowed down by several bodyweight moves ever since starting CrossFit. 1) Toes to bar 2) burpees 3) chest to bar pullups. I just started doing 50 burpees every morning when I get up. I’m working on the butterfly kip in hopes of making my C2B more efficient, and I’m hoping that if I think about T2B for long enough that I’ll be a master in very short order…

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

Inside, wood heat, and doing some home remodeling this winter. We need to get the kids on the slopes this season. Montana winters aren’t what they were when I was a kid, and as such I’m pretty blah about them.

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 believe that humans haven’t performed the way competitive CrossFitters do since the Paleolithic era, and our Cavemen ancestors would be proud even though we’re not swinging from trees and chucking stones. I want to be a superhero shot out of a cannon. I want missiles to bounce off my chest. You don’t get that way by skipping reps. This is a journey. I drive 60 miles round trip to work out and I just can’t take that time and effort for granted.

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?

A) 21 Minute EMOM

Minutes 1-5 2 Squat Snatch @ 60% 1 rep max
Rest 2 Minutes
Minutes 8-13 2 Squat Clean @ 70% 1 rep man
Rest 2 Minutes
Minutes 16-21 10 Toes to bar

B) “Glen”

30 135lb Clean and Jerk (135/95)
Run 1 Mile
10 rope climbs
Run 1 mile
100 Burpees

Glen Doherty is one of many heroes, but one for whom I have deep admiration. I hate toes to bars and burpees; gotta work on those 🙂

Meet a Member – Leanne

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

I was born and raised in western Washington, then joined the Marine Corps after college. I met my husband while we were both stationed at Camp Pendleton, CA and after a few years, we got married, traveled the globe courtesy of the USMC and had three daughters along the way. We’ve lived in Missoula for about 12 years and share our home with 3 pugs and a border collie.

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

I am really fortunate to be able to work from home at a job that I love. I work with a small group of folks designing and hosting training courses and disaster exercises for organizations and communities around the country. It is very rewarding to help empower individuals and see communities become more resilient through disaster preparedness activities.

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

Our family discovered Montana in the summer of 2002 when we rode our tandem bicycles from VA to WA. Standing on top of Logan Pass we decided that MT was where we wanted to retire, so in 2005, that’s what we did.

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

I was visiting my daughter in Bremerton, WA this past February and she introduced me to Timberline CrossFit, where she and her husband work out. I had a great time and when I got home, I found 5VCF and signed up!

What Crossfit class do you normally attend?

I really like to start my day with a workout, but sometimes I drop into an afternoon class if my day gets away from me.

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

Over the past few years I’d noticed my life becoming more sedentary and fitness becoming less of a priority. So, I made a commitment to change that. Since joining 5VCF I’ve gotten stronger, leaner and happier. I want to continue improving!

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

Spending time with my faith, family and friends in this beautiful place.

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

Learning the movements, getting stronger and increasing flexibility.

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

I have always loved downhill skiing but recently re-discovered snowshoeing and x-country skiing and hope to do a lot of both this winter.

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 really motivated by our great coaches and the people around me! It’s easy to get caught up in the momentum of the WOD, and everyone’s so encouraging, that’s what keeps me going!

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?

Lifting stuff overhead.

Meet a Member – Jael Rolle

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

I was born and raised in Missoula, and am now a sophomore at UM, and currently undecided. I am the second oldest of four, two sisters and one brother. I am currently working at Starbucks.

I was told you have a sister and looks very similar to you. Did you two every try to pull tricks on your parents/teachers?

We never planned or have schemed to switch places, because we look so similar our family, friends, and teachers get us confused a lot, so sometimes we just have to go with it.

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

I was working for Liz Marshal and she encouraged me to come check it out during buddy week and if I liked it that I should join through the class offered at UM. I have been crossfitting for a little over a month now!

Do you have any fitness goals or targets you would like to hit in the next year?

I am hoping to get into the best shape since I have ended my sports career

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

I like to spend my time outdoors when its nice out, going hiking, biking, swimming, etc.

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

No I did not, and I do not plan to.

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

I will most likely be working, and going to the gym. I like to spend a lot of my free time in the sauna in the winter. I am not a cold weather person.

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 think about how I am improving myself both mentally and physically, that is my biggest motivator.

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 start with a run and dynamic stretch to get the whole body warm, I would then move into heavy weighted back squats sets of 3 3 2 2 2 w/out a tempo. I would finish up with a 15-minute circuit with a 400m run, 30 box jumps, 20 air squats, and 10 KB swings

Meet a Member – Stacey & Paige

Hi Stacey and Paige, tell us a little bit about yourselves, your family, job etc.

Stacey- We took a leap of faith and moved to Missoula in May 2014, both without jobs. We got married a year later, in May of 2015. The move was part of a larger plan to further Paige’s photography career. Stacey is an office manager for Thrivent Financial and is also a Nationally Registered EMT and a member of Missoula County Search and Rescue. Stacey’s family is from west central Minnesota and Paige’s family is from western North Dakota.

I won’t say who, but somebody (Stacey) told me that Paige was having an art exhibit for his photography. Tell us more about that. How long have you been a photographer, and where do you hope it takes you? Do you have a particular subject matter that’s your favorite?

Paige- I have two prints on display/sale at the Radius Gallery here in Missoula. I originally moved to Missoula to attend the Rocky Mountain School of Photography in 2014 and have worked as an assistant for the school these past two summers. I’m primarily a landscape and fine art photographer, currently working on an oilfield project, which is what is currently showing at the gallery here in Missoula.

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

Stacey- I hesitantly started CrossFit in January 2015 at Crossfit Hellgate here in Missoula, only at the prompting of Paige. Before that I had been very active, mostly running and hiking and had completed four half-marathons. Physically I felt good and had no health problems, but didn’t feel strong or lean.

Paige- My brother told me about crossfit back in 2008-ish and I’ve been involved with it off and on ever since. I started out in MBS Crossfit out of Broomfield, CO with Pat Burke.

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

Stacey- The main one is just working on mobility, especially squatting with good form. Also, I struggle with comparing myself to others and don’t take compliments well, so mentally I am working on celebrating my CrossFit successes, no matter how big or small.

Paige-I’d like to get my deadlift back up to where it used to be. And just get to the gym more consistently.

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

Paige- I spend a lot of time traveling for photography, so I get to see a lot of Montana and even had the chance to photograph for AERIE Backcountry Medicine down in Costa Rica this past spring. I enjoy traveling with Stacey when her schedule permits, hiking, and checking out the local breweries.

What’s the next movement/exercise you want to be able to check off the list?

Stacey- Oh wow, I have many! I have yet to master a strict pull-up and would also love to hit a 225 deadlift. Somewhere in my future is also a solid unassisted handstand hold.

Paige-I’d like to work on my clean and jerk and snatch-to be more confident pulling myself under the bar.

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

We did not compete last year in the Open, but will consider it for 2017… Maybe.

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?

Stacey- I want to be the best version of myself possible and I want to feel confident at every age and stage of life. So I think about all of the things that I love to do now and how I want to be doing them when I am 80. How I take care of my body now, at 33 years old, will allow me to do those things I enjoy later in life. I think about hiking and backpacking with Paige when we are old and grey and how I want to run a half-marathon when I am 75.

Paige-The long workouts can be tough, but just knowing that if I grind through it, no matter the speed, I’ll hopefully be faster at it and more fit the next time around. Also, if I’m dropping down for my 50th burpee, chances are I’m not getting back up…

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 want a workout from each of you.

Stacey- 3 rounds of a 400m run, 10 thrusters, 10 box jumps and 10 burpees.

Baker-Obstacle course-one of my old crossfit coaches would put together a nice burner of an obstacle course once in a while to change things up. Tire flips, sled pulls/pushes, burpees, farmer’s carry, ball slams. A good mix of all of them would be pretty fun. Just no running….

Thanks you two!

Meet a Member – Kayla McCampbell

Hi Kayla, tell us a little bit about yourself, your family, job etc.
I’m going to be a sophomore at the University of Montana and I’m in pre-nursing. I have three older siblings, a twin brother, and two dogs that I adore! I currently work at gap.

How did you first get involved in CrossFit and how long have you been CrossFitting?
I started last April

What is your top choice for workout music?
Anything but country really.

Ditto! Do you have any fitness goals or targets you would like to hit in 2016?
I hope to be able to do pull-ups.

What is your favorite way to spend your time outside the gym and work?
I like to hang with friends, hike, and play soccer in my free time.

What are the biggest changes you’ve seen physically and mentally since starting CrossFit?
I’ve been able to lift a lot more than I thought I could.

Crossfit Open – did you compete last year and do you plan to this year?
I didn’t and probably won’t haha.

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 finished I can eat dessert because I deserve it for working hard haha.

That’s great motivation! 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?
10 min AMRAP 10 box jumps 5 pull-ups 10 burpees 20 sit ups

Thanks Kayla!

Meet a Member – Trevor O’Neil

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

Born in Missoula and raised in Ellensburg, WA. I have two brothers and one sister. My parents and siblings live in Washington. I am the Operations Manager for Zip Beverage where I have the privilege of ordering beer by the ton. Accounting Graduate from The University of Montana. My girlfriend Beth and I are expecting our first child in November.

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

I lost 100 pounds with diet and a training program I designed, combination of Strong Lifts 5×5 and the German Volume Training program. I was really happy with the results in the gym but I noticed lifting in the gym did not translate well to the real world. I looked at Crossfit but the cost seemed high and I like designing my own workouts. Gregg Glassman sold me on Crossfit. In one of his lectures he talked about a guy at his gym who everyone admired. The man’s bench was over 400 lbs and his mile time was around 6 minutes. However the man was only strong if strength was separate from cardio. If Gregg had the guy bench 135 5 times and run 400m for 4 rounds the guy struggled. Realized I was walking the wrong path and signed up for Crossfit, been all about it since.

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

Right now the goal is to keep increasing my overall level of fitness.

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

Recently got back into bow hunting, making sure I am ready for the season.

What’s the next movement/exercise you want to be able to check off the list?

The elusive muscle up.

What are the biggest changes you’ve seen physically and mentally since starting CrossFit?

Crossfit has improved my overall fitness which has translated to being stronger, faster with more energy in and outside of the gym.

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

My first open this year and will again if I can stay injury free.

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?

50th burpee… would have to be Tim McGill’s birthday.

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?

A) 15 min to work up to a heavy 3 rep Bench Press

B) 3×12 DB Bicep Curls – 31X1 tempo

C) 10 Dead Lift 315 men / 185 women
15 Burpee Pull Ups
800m Run
12 Burpee Pull Ups
600m Row
9 Burpee Pull Ups
400m Run
6 Burpee Pull Ups
200m Row
3 Burpee Pull Ups

That sounds horrible… I hope Ian isn’t reading this… Thanks Trevor!