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!

Meet a Member – Brian

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

My wife, Jen, and I live out in Frenchtown. My wife and I moved out west in 2012, at which point we bounced around a bit, trying to find a place where we both could work, until 2014 when we moved into Frenchtown. My wife is the dentist at Frenchtown Dental, and I work on the south-end of town for an engineering firm – HDR. At HDR I’m a professional civil engineer who generally works with bridges – their design, rehab and inspection – think Dilbert but with less cats.

I took a look at HDR’s website and it looks like they are everywhere! With over 225 locations worldwide do you ever get tempted to move and try working from another office location?

When I accepted my position with HDR I was living in Cleveland, and the new job was a way to fulfill a goal to move to a place more accessible to the outdoors and into the mountains. Before the move I had only passed through Missoula, but now it’s always tough to leave. So while I have traveled for work to various locations, and it’s fun seeing new places, I always look forward to the flight home.

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

I lived in Cleveland before moving to Missoula, where I had a couple friends trying to get me to try Crossfit out. While I was there I never did, but when I moved to Missoula in 2012 I gave it a try, and have been participating every week since.

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

There are a number of movements that I either don’t have (muscle ups, handstand walk) or could be improved (double-unders, butterfly pull-ups, Olympic lifts). I can’t say that I have a goal for this year, but it’s always nice to see a positive progression whether it be more weight, better mechanics or increased mobility in the movement. That being said I’ve had the idea, for a bit, that it’d be sweet to snatch my body weight.

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

I enjoy running – nothing serious, but hitting the road or trails is definitely a plus for me. I also enjoying hiking with my wife, and getting out camping when possible.

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 would probably say ‘competiveness’ keeps me moving, whether it’s the person ahead of me, or knowing that I can beat my previous time.

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’ve always enjoyed doing Blake
4 RDS
100 Walking Lunge with 45# PL OH
30 Box Jumps at 24”
20 WBS @20#
10 HSPU

Meet a Member – Zia Maumenee

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

I grew up in PA and moved to MT in the summer of 2000. I am turning 40 this July. I am stronger and healthier than I was in my 20’s.

I am the mother of 2 really great kids, and as most of you know I am married to Niels. I work at the National Forest Foundation which is pretty great because it is my job to give away money to conservation/restoration projects on the National Forest lands. Those upgraded mountain bike trails in the Rattlesnake Recreation area- That’s what I like to fund.

It sounds like your position hold some power over dispensing of funds towards various needs. If someone were to want to bribe you for a favorable decision, what would it take?

It is my job to read proposals for projects slated on National Forest lands. There are 193 million acres of National Forest lands, so that requires a lot of work to restore, maintain, and enhance these public lands. I work with a committee to make the ultimate decisions, but I have to admit, my favorite projects involve, cute fuzzy animals and their habitats, mountain bike trails, and getting kids out in the woods. I have a hard time saying no to people when it comes to conservation projects, so fortunately I get to be the “yes” girl, and my coworker does all of the “no” calls. We are the good cop/bad cop team as far as the grants world goes.

Now that Niels works from home, is he finally be helpful around the house (a note to the readers, Niels could be the best husband in the world, but I still like to give him a hard time)?

Note to other husband’s out there: Step up your game! Niels helps more than anyone I know. He cooks, cleans, takes care of kids and works really hard. He never complains either. Now that he works from home, he is even more helpful. I actually complain that he doesn’t sit on the couch enough. He isn’t a workaholic either. He takes time for me when I ask and will binge watch shows with me, especially Game of Thrones. He is pretty rad. I strive to be more like him.

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

4 years ago, I heard about Crossfit on a podcast and sought out a gym in Missoula. At the time, Crossfit Missoula was in a garage near Southgate mall. I started going there and getting my ass kicked once a week. I was hooked but didn’t maintain a regular crossfit routine until coming to 5 valley’s last spring. I have now been consistent for over a year.

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

Double unders and more pull ups without a band. I don’t usually have weight lifting goals, just want to get stronger and increase mobility.

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

First and foremost, I like to spend time with my family. My favorite things to do with them are ski, mountain bike, hike, and travel. Secondly, I like to hike with my girlfriends. And finally, gin and tonics on the back patio with friends and good food. I used to cook a lot, but now that Niels does it all, I have given that hobby up for the most part except for maybe one meal a week.

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 keep breathing. I like long workouts. I always start out slow and then ramp it up. If the music is good, then I get really into whatever the movement is, but honestly, I know it is going to end, so I really don’t worry too much about it. I am not very competitive, so I’m just here to have fun.

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?

Start out with some deadlifts, then back squats.

I love 20 minute AMRPs, jumping rope, pull ups, push ups, squats, running, box jumps and KB swings. Nothing over head, although I do like Turkish Getups.

Thanks Zia!

Meet a Member – Maegen

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

I grew up in Western New York (Alexander) on a Dairy farm, my family are still farming in NY, and after I graduated from College I have found myself out West as a Wildland Firefighter.

Craziest wildland firefighting story… go!

That’s a hard one. I love flying, and one of my favorite times was last summer – I was on the load with the Helicopter and flew from Missoula, to Hay Fork, California. It was so neat to see the West from that view. Unlike flying in fixed wing- I was able to see so much more topography close up, animals – the detail was unreal. Was there for 4 days on the Saddle fire, myself and 16 guys. Then was ordered up to Alaska from California and was there for a month and a half – working fire all over the state. I was spiked out for 6 days, again just me and 24 guys that time. There are so much more memories, and experiences regarding other facets of fire. But, that one I mentioned is probably my favorite, between adventure – not knowing where you’re going and when you’ll get there, experiences, and personal growth. It was incredible.

I always see you smiling at the gym, no matter how hard a workout is, you’re always smiling. What does it take to see Mad-Face Megan?

Hahaha!!! Well that is so kind, thank you! I don’t know, honestly…. I don’t really get mad, I get frustrated… and that’s usually from not getting enough sleep. I can do anything with enough sleep.

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

With the National Park Service, we did Crossfit as our PT! LOVED IT! CRAVE IT! I’ve been crossfitting on and off from 2012.

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

Ohhh Yeah!!!!! 10 pull-ups, get leaner, and finally put all my injuries to bed!

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

Mountain Biking! Catching up with Friends and Family, sleeping, finishing my Yoga Certificate, and just rolling with anything that shows itself that looks like fun! 🙂

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 always have this thought in my mind, that “this too shall pass.” And I catch myself saying that. It’s all temporary pain or discomfort. And really just connect to breath. What pushes me? Seeing the other Athletes in the gym, killing it. And the incredible open and welcoming atmosphere @ 5 Valleys. Plus, I really like dark chocolate – so I think about eating it and how I won’t feel guilt and that helps me to get after it as well.

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?

Hmm probably the Fat Angie Sandwich. 50 burpees, 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats. With a 200m row @ 5 times.

That sounds brutal!!! Thanks Maegen.

Meet a Member – Emilie

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

I moved to Missoula in late August to start a new job – I am a professor at the University of Montana, teaching in the School of Music. I am still pretty new to town, and also new to the USA. I moved from Toronto, which has been my home for a really long time, but I am originally from Montreal. The stereotypes of Canadians are mostly true – when I went home for Christmas my mom sent me back to Missoula with wool socks and maple syrup in my suitcase. Also, according to my students and colleagues I apparently say ”about”, “process”, and “project” funny, and I also apologize a lot (sorry). I am really enjoying Missoula so far – great people and lovely surroundings, but I do get homesick and sneak back home as often as possible.

Would you like us to start calling your Dr. LeBel?

Please don’t! Only my students call me Dr. LeBel, or Dr. L

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

I got into CrossFit in Toronto when I was in grad school. I was spending a lot of time in the library, and I am also the quintessential introvert, so I needed something to get me out of my work, and out of my head. I quickly got hooked to both the community and the sport. I had awful mobility when I started, so my first two years were really just working on mobility and quality of movement, and not lifting heavy weights for strength. Since arriving here, I have been able to start building strength, while continuing my eternal quest for better ankle and hip mobility in my search for the elusive perfect squat.

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

My goal has always been to enjoy myself, celebrate all the things my body can do, while also working on my weakness. This year my goal has been maintaining a consistent as possible gym schedule, despite my busy work schedule. I have some more specific goals for this year – pull-ups! I also want to further hone in my nutrition from just eating healthy, to eating for performance, which, for me, basically boils down to more protein and less whisky.

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

Music; photography; cooking; coveting other people’s dogs (because I really want one); hiking; I did a lot of canoeing back in Canada, but haven’t done any here yet; I also read, a lot.

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 here having fun, and giving it my best every day when I come into the gym, so even on the 50th burpee I am just enjoying the journey.

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 all the olympic lifts, and I also love those disgusting, really long, 20-minute WODs. Some sort of chipper 20-minute WOD with clean and jerks, wall balls, and double-unders.

Thanks Emilie!

Meet a Member – Jasmin DesRosier

Tell us a little bit about yourself, your family, job etc.

Well Talulah and I moved here late January from Western Colorado (no, not Denver) with our two mutts Parker and Winston. Talu’s in kindergarten at Lowell and I’m an ICU nurse at St. Pats. I grew up in rural Northern Wisconsin, so I have a thick hoser accent when the beer is flowing and the Packers are playing. I absolutely love playing outside, twirling my hair, and laughing…but ironically I’m not ticklish.

I’ve heard some people rave about having a night shift, and others absolutely hate it. What side of the fence are you on, and why?

Well… can I be on both sides? I like that I get to play in the afternoon before I have to go to work, so I have more personal time on nights. But I hate how I feel when I’m on my stretches; all groggy and short tempered, always with a low grade headache. I love the people I work with; the humor on nights is very different from days. But I love the progressive care and professional conversations with the medical teams on days. So, ultimately, each side of the shift has its goods and bads. I would rather be on days, but I took a night job so that I could move here and be pursuing a happier, more balanced personal life. So I’m on the indifference fence because hating it won’t make me happier, but loving it won’t make me healthier.

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

I started Cfit a few months after Talu was born, so 5ish years ago. I had a few friends who owned a gym in Montrose, CO and they kept pushing me to try it. I thought it sounded like a stupid idea because I’ve always been athletic and didn’t see the point in paying someone that much to tell me how to exercise. I can do that for myself, thank you very much. But after literally a year of them asking, I finally gave in. Ultimately, I knew I would have to get stronger if I wanted to bring Talu on the adventures that I had in mind; I wanted to pack her up the mountains in our area, show her the magic of backcountry skiing, teach her how to be gracefully strong and confident as a girl. Crossfit’s been a wonderful medium for all of that.

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

Honestly, no. I hate goals. I put too much pressure on myself to attain something and end up missing the fun of getting to the goal. I can be super competitive with myself, and I’ve learned along the way that when I set goals, regardless of if I attain them or not, I only talk to myself negatively. It’s not constructive and I never acknowledge the good things that I am. When I was 23, I was an amateur boxer and quit after my first fight because I finally recognized how terrible I felt mentally (and I got my face beat in and my mom, sobbing, threatened to take me of their health insurance). I promised myself then that I would never train for something specific again. And I haven’t. I absolutely love to mountain bike and backcountry ski, so my loose “goals” are to play as hard as I can outside so I can maintain a balance between my love for beer and my love for bike/ski.

You recently placed 2nd at the Barbells and Brews competition under the team name of Ryan Lane. Tell us a little about what’s going on here.

Ha! Maybe you should ask Ryan Lane?!

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, the class will always only be an hour long. Regardless of what we’re doing, after an hour, I have to go back to adulting. Crossfit is my play time. It’s like an adult gym class, and I couldn’t get enough of gym class when I was growing up. I maxed out in all the gym credits in high school and college. So knowing that after my hour of playing, I have to leave to go pay bills, to go to work, or to go do some other not fun grown up activity pushes me to be absolutely selfish with my time. And I love the feeling of accomplishment. I always leave Crossfit confident in what I am capable of. I like that. It makes me a better adult.

What’s the deal with the 4:15 class? Besides having about a 1,000 members in it, why do some people love it so much?

I go then because I can mountain bike in the morning (or sleep all day after my shift), and then go to class before I have to go to work. Being a night shifter, getting into the AM classes sounds brutal. I need my pot of coffee prior to moving around in the public. And going after the 415 doesn’t give me enough time to change before work. Gross. I just assumed the rest of the members love that class because Ryan Lane is typically there at that time.


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’m sure the question is intended to be geared towards a Crossfit WOD, but I think Ian does a killer job at designing those. Rather, if I had a whole day to be in charge, I would make everyone meet up for breakfast and coffee (yup, a whole day event here…), most likely some form of egg and bacon cooked by the wonderful Scott Johnson. Following our delightful morning substance, we would all have to get outside to perform some form of trail adventure- hiking, trail running, mountain biking, whatever. This will take between 2-4 hours. After the trail play, we would then all meet at the river for an aggressive rock skipping round robin tournament followed by a rock throwing contest- one for distance and one for biggest splash. After the river, the WOD continues at Draught Works, where the losers from the river buy first round (sorry Ryan Lane). Best WOD ever.

Meet a Member – Nate Arcand

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

I have been living in Montana for almost seven years and graduated last year with a bachelors degree in Psychology. I recently got a new job as a case manager at Western Montana Mental Health and am really enjoying it! It has gotten me to start going to the early classes, which is a change for me, but I found I really like starting my day with a workout because it feels like I’ve already accomplished something before I even go into work! I have three other siblings, a brother and sister that live back home in Minnesota and the other I, unfortunately, feel you guys may already know which is Sam.

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

Sam and I took Crossfit as a class through the U about 3 or 4 years ago. I can’t remember how we heard about it but all my siblings have always been involved in sports and been competitive growing up so it kind of seemed like a fun thing to try.

What’s it like being the younger brother of Samantha? We all know her as the lovely fiancé to coach Ryan, who we all know is the lovely coach of the Olympic Lifting and other classes.

Bahaha good question. To be completely honest I feel a lot closer to Ryan than Sam! But I guess the question is about being Sam’s younger brother so I would have to say Sam and I are the middle children in our family so we have always been really close. Actually all of my siblings are only a year apart so we are all really close and literally had a sibling in each grade through high school so it was an interesting childhood to say the least.

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

Well I PR’d all my lifts we tested on last week so I would like to increase all of those by 15-20 pounds by the end of the year which is a lot to ask for but I’m feeling pretty confident after last week so I’m going with it. Also Sam and I are competing in the Barbells & Brews comp May 1st and it would be awesome to place in that!!

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 the hardest part for me is just getting to the gym but once I accomplish that I think, “well you’re already here, might as well give it your all!” Also I’m a pretty competitive guy so I try and lift more and go harder when I see others getting after it so I guess the people I lift with push me to do and be my best. Also lifting with Ryan has always given me a high bar to strive for, its a pretty high bar to say the least but its something to work towards!

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?

Man people are going to hate me for saying this but I really don’t mind burpees that much, or as much as people seem to hate them. I do despise running though so none of that. I guess it would be 4 rounds of heavy back squats, then an AMRAP of power cleans, burpees, box jumps and sit-ups. Maybe throw in some rope climbs and tire flips/sludge hammer hits as a warm-up.

Thanks Nate!