Sarah Smith

Sarah Smith is our December athlete of the month.  Over the course of the last year Sarah has lost over 40 pounds! She has PR’d her dead lift, bench, and back squat.  She also finally figured out those pesky double-unders!  Sarah makes us all laugh with either her hilarious graphic tees or her quick wit and is always trying to work hard for her next goal.  Here is what she had to say about CFC:

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Before / After losing 40 lbs

Before / After losing 40 lbs

How long have you been Crossfitting?
Short answer, I started CrossFit about three years ago. But in reality, January 2017 is when I finally became serious about losing the weight and getting healthier. 

What made you start CF?
My friend Brandi asked if I wanted to try out CrossFit, I was a little hesitant at first because I was afraid that I wouldn't be able to keep up and that my weight would be a hindrance, but from day one I was hooked. It definitely made working out fun again. 

What changes have you seen since starting CF?
I have seen a lot of physical and mental changes. When I first started CrossFit I would look at a workout and automatically think there is no way I can do any of this. Now when I look at a workout I get excited to see how far I have come and the improvements I have made. 

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What is your favorite/least favorite movement?
My favorite movement would be the push press.
My least favorite movement would be wall balls. 

What is your favorite part of CF Conway?
The positive atmosphere in the gym, the other people in the class and the coaches are always encouraging you to finish the workout or get that last rep in, and it really helps. Especially on days where I'm just not feeling up to doing it. 

What are your long-term goals? 
My longterm goal is to continue my weight loss. Since January 2017 I have lost 43 pounds. I have 57 more pounds to lose before I complete my ultimate goal. Also being able to do a pull up would be pretty cool. 

What advice do you have for people wanting to start CF? 
Stick with it, it's the best piece of advice that I can think to give. The first few classes may be intimidating and you may be sore but if you keep going you will start to see the changes and improvements. 

Brenda Roisen

Our athlete of the month for November is Brenda Roisen.  We love seeing Brenda in the gym every day!  She is always smiling and always trying to help others.  She has lost almost 60 pounds and we couldn’t be more proud of her!  Check out her words below for some great inspiration!!  PS - she also makes amazing brownies and cupcakes and somehow doesn’t eat ANY of them!

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Before Picture

Before Picture

How long have you been Crossfitting?
The short answer is 2 years.   The disclaimer: I originally started in April of 2015.   I was an “on again-off again” member until December 2016, when I quit.   It was with great difficulty that I came to the decision to quit.   This past May, Kevin (owner of CrossFit Conway) reached out to me about coming back and trying personal training instead of the standard workouts.  Luckily, I took him up on the offer, and I have been working with Kevin for the past 5 months. 

What made you start CF? 
My Maximized Living doctors, Brian and Merissa Beard, kept harping on me to incorporate more activity into my lifestyle to build lean muscle and promote oxygenation.   And BTW, thank you, Brian and Merissa, for that.  You changed my life.   

What changes have you seen since starting CF?
Oh boy... where do I start? Not only have I seen tremendous physical change from size to strength, but more importantly, my emotional wellbeing has taken a 180 degree turn.   When I started personal training back in May, I was struggling with many life issues.   As a person soon to turn 60, I had empty nest syndrome, physical aging concerns, lack of direction, loss of personal identity, etc. Now, I am full of energy, I can't wait to get to my workouts, I have a different outlook on life, and I feel I have so much more to offer.   Kevin has coached me beyond physical training.   He recognizes my shortcomings like never wanting to ask for help because I think I am putting somebody out.   He made me promise to ALWAYS tell him when I was hurting.   So after “5 months of ME,” I think he knows me pretty well.  Thank you, Kevin, for all you have done!!

What is your favorite/least favorite movement?
During the course of my life, I have tried so many different types of exercise, but anything involving a barbell has recently become my favorite type of exercise.   I think it is because there are so many things to think about regarding technique.    Previously, my least favorite movement was pushups, but now, I like pushups.   Then, my least favorite movement became planking, but now, I like those, too.    Bottom line, I don't like anything that I can't do very well, but as soon as I see progress then it's "RAISE THE ROOF" time.

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What is your favorite part of CF Conway?
This one is so hard to put into words, because it goes way beyond what people think CrossFit is about.   Let's see… could it be the "good job" I hear during a workout from somebody whom I have never personally met?   Maybe it's the high five that I always get from my coach.   How about the fact that every time I step down off the platform to the parking lot, I remember the struggle it was for me to just do that simple movement two years ago?  It could be the applause I get from a class when I hit the gong for reaching a goal.   Maybe it's a coach taking the time to do a step-by-step teaching session on clean and jerk.   It's the little things like a fellow Cross Fitter saying "yes ma'am" when I ask permission to just sit and watch him attempt a max lift.   Some days, I am just excited to get to see Mosby.   Then, on Sundays, there is usually a two-dog bonus, if not more.  I don't think I can pick just one favorite thing.   This would have been a much easier question for me to answer if it had said, “What are your 20 favorite things about CF Conway?”   

What are your long term goals? 
In 2015, I set out to lose 60 pounds by age 60.   I am not ashamed to say that my starting weight was 222.   I am now currently 166, so I am 4 pounds to my goal.   I expect to have that achieved by the end of November.    I turn 60 in January so I think the timeline looks good.  

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More importantly, my ongoing goal is to figure out as many ways to reach out to others, so they can experience the opportunity for transformation that I was afforded.   It means nothing to me unless I can pay if forward.   

What advice do you have for people wanting to start CF?
Don't let anybody tell you that you can't do something.   My own worst enemy is myself.   I am more critical of myself than anyone else could ever dream of being.  Don't be afraid to ask for help, and stop letting that voice inside of you tell you are not worthy because "YOU ARE."    

Cody Shumate

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Our October athlete is Cody Shumate.

We love Cody at CFC—he is always smiling and always encouraging others!  He has participated in the last several competitions we had (even teaming with Kevin!) and has pushed himself further than I know he thought was possible.  Cody you are gong to have those strict pull-ups before you know it!  Here is what Cody had to say:

How long have you been Crossfitting?
I've been crossfitting since November of 2016.  

What made you start CF?  
I love the accountability - that's why I started. I'm always looking to change up my workout routines, and really enjoyed the crossfit classes that I attended sporadically the previous years. It made it much easier to join with close friends already attending.

What changes have you seen since starting CF? 
I've noticed that I'm much stronger since starting crossfit, and I love recording my weights and seeing how much I push passed my scores. I try to do a little more each time, and the improvements are showing! Although I'm continuously working to improve my form, I've also noticed that my form has improved with a variety of moves. 

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What is your favorite/least favorite movement?
My favorite crossfit movement is definitely pull ups now that I've learned how to kip and butterfly. Now I would like to work on increasing my strength so I can do more consecutive pull ups. 

My least favorite crossfit movement is definitely the hollow body rocks.

What is your favorite part of CF Conway?
My favorite part about Crossfit Conway is how it makes me feel like family. Everyone is extremely motivating and pushes me to do better.

What are your long term goals? 
My long term goals for crossfit are to get stronger and continue to improve. There are still moves that I have trouble with, like hand stand push-ups.

What advice do you have for people wanting to start CF?
Start today! Don't wait until tomorrow. Join every competition. When you're sore, soak in epsom salt and go again!

Paige Creekmore

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Our September athlete of the month is Paige Creekmore.

Paige shows up everyday and works her hardest to achieve her goals.  She is an inspiration to us all that you can do anything you put your mind to!  She is always happy and always encouraging other people.  Here is what Paige says about CrossFit Conway:

 

How long have you been Crossfitting?  
Somewhere between 1 1/2 and two years. 

What made you start CF?  
I just moved to Conway to join a nursing program, and my dad who was currently a member of crossfit asked me to join him as a way to start a healthier lifestyle, and to meet new people. 

What changes have you seen since starting CF? 
I have been able to put on a more weight to achieve a healthier fit look, and I have been able to achieve certain mile stones (mainly any type of weight lifting) that I would have never been able to complete without the guidance of crossfit members and coaches. 

What is your favorite/least favorite movement?
My least favorite movement would have to be the snatch as I have the balance of a toddler that is just starting to walk. 

My favorite movement is anything to do with sit-ups, and possibly the rope climb. 

What is your favorite part of CF Conway?
My favorite part of CF crossfit are the people. I love meeting new people as well as seeing those familiar friendly faces every time I walk through the giant roll up door. 

What are your long term goals? 
My long term goals are to currently master the kippin pull-up with my chicken arms, and possibly improve my running stamina. 

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What advice do you have for people wanting to start CF?
My advice would be to not let sore muscles stop you. I know when I first started CF I was so sore that simple everyday movements such as sitting down became excruciating. While it was indeed painful, and my muscles felt like they where turning into concrete I kept going. Than after a few weeks I noticed that the pain was becoming tolerable, and a few weeks after that the pain became something that was welcomed as it let me know that I pushed myself during a workout. 

So trust me when I say that I know muscle aches can be a very tough mountain to climb when starting any type of exercise, but it does get better. Plus with the Encouragement/guidance from fellow CF members, a bit of stretching, and maybe some Sunday yoga I promise that you will make it through the first few weeks of muscle aches. 

Brandi Hargis

Brandi Hargis is our athlete of the month for August.

We love Brandi and her dedication to Crossfit!  Even though she lives in Greenbrier she makes it a priority to get her workouts in every week!  

She recently won a team competition we held in the box and is crushing all of her goals.  Can’t wait to see what Brandi will PR next!

How long have you been Crossfitting? 
I started CrossFit in January of 2016 but wouldn't consider that really crossfitting, more like part-time crossfitting. I only came a couple days a week in the beginning. I used to make too many excuses.. 

 I didn't get serious about it until November 2016 when I was working on lifts for the Lift Off and was disappointed in how little I had improved. I then decided I would be in the gym no less than 4 days a week. 

What made you start CF?
I wanted to try something different. I used to run a lot, running 5k's, half marathons and even one full marathon and attended Zumba classes but was looking for something to motivate me to be a better version of myself. I had struggled with postpartum depression after having my second child and wanted to just feel good again. 

What changes have you seen since starting CF?
Where do I start?? :) I have lost 25lbs since November. I have PR'd on so many movements and even my mile by shaving off an entire minute and a half off my time! 

I now go into a workout feeling confident that I can not only do the workout but may even do the prescribed weight whereas before I would automatically scale and just try to finish by the time cap. 

I have motivated so many of my friends/family to just get up and move! I have friends who now post their workout pics or send me personal messages letting me know how much I inspire them. 

And my kids, they LOVE coming to the box and watching their mommy do CrossFit. They will drop and do pushups or burpees for anyone, anywhere, and tell people they do CF too. I think they may have even told their teachers that CF was my job. They also watch American Ninja Warrior or the Strongest Man competitions and always ask, 'Mommy can you do that? You are strong too'. I love that!! 

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What is your favorite/least favorite movement?
Favorite Movement: Deadlifts are my jam!! I am amazed at the fact I can lift almost 2x my weight. I also love Power Cleans even if they leaved me bruised for days! 

Least Favorite Movement: Overhead Squat and Burpees! Mobility issues for the overhead squat just makes it a difficult movement for me and burpees are just torture! 

What is your favorite part of CF Conway?
As most people have said before, it's the community. The people here, whether it's the coaches or other members, always make you feel welcome. I have attended both morning and evening classes and     you will see that across the board! I have made so many new friends and everyone wants to see you succeed! It is literally the only place where you will have people cheer the loudest for the person finishing last! 

What are your long term goals? 
I have so many! Long term I want to become better at so many of the different lifts. And by better I mean improve my ability to lift heavy accurately!! 

One goal I have worked on continuously is my back squat. Mobility is an issue there and the one thing I realized is if I want to get better at something, I have to practice. So you will see me here every Thursday night practicing my back squat.  Once I feel good about this movement, I will turn my focus on another lift and continue with this same work ethic. 

Also, better at the gymnastics aspect of CrossFit. It isn't all heavy lifting and I realize that. I want to improve my Pullups and someday I WILL have Toes to Bar. Again, practice makes perfect so you will see me practicing either of those any chance I can! 

What advice do you have for people wanting to start CF?
Hardest part is showing up! Once you are here and you experience your first WOD, you will love it!! It can be very intimidating when you walk in and you will see a lot of folks in amazing shape, but just know they started where you are. At some point they were new to CF as well. You don't have to be 'in shape' to start CF! I promise, give it a little time and it will become your newest addiction! 

Coaches will work with you on proper form and technique. They are here to help and teach you!  I hate to hear the comments about how CF only causes injuries... if you aren't getting proper training on movements then you are at the wrong gym. That is what I have loved about CFC since I started. The coaches WANT to help you!

One other note is to the moms out there!! You CAN do this!!  We even have a class deemed 'The Mom Class' that has childcare so you can attend!! We all have mom guilt, I get it, I do too. BUT don't let that stop you from doing something for YOU! If you feel better about yourself, it is reflected in your children and your family! 

Jordon Smith

Our athlete of the month for July is Jordon Smith.  Jordon has only been at CFC for 6 months but has quickly became one of our favorite athletes.  He is what we call “ALL IN”!  He loves being at the gym and has participated in every competition we have - including winning the most recent one!  He has a great transformation story and has lost 45 pounds since starting CF!

Here is a little more about what Jordon loves about CFC:

Jordan before he began at CFC

Jordan before he began at CFC

How long have you been Crossfitting?
Since December 2016.

What made you start CF?  
I played sports my whole life, but that has never translated to any desire whatsoever to work out.  I've always hated typical big-box-type gym programs.  Crossfit has always interested me though, and I liked that it seemed to make you better at moving in general and didn't just focus on aesthetics.  My problem was that I was really nervous about being unable to get through the workouts or even do the movements.  A guy I work with started going to some crossfit classes and asked me to join him several times over the course of a few months and eventually, I just ran out of excuses and decided to try it out.  

What changes have you seen since starting CF?
I've lost quite a bit of weight, increased my strength, and improved my overall endurance.  My wife has brought up more than a few times that I'm a lot less "cranky" than I was (apparently) before I started. 

What is your favorite/least favorite movement?
My favorite movement is probably the kettle bell swing.  I've always been fairly comfortable with it and it seems to translate to a lot of the other movements that we do.
My least favorite by far is the snatch.  I feel like I should be able to do it, but I can't seem to put together the different parts of the movement.  And when I fail (which happens often), it tends to be... less than graceful.  

What is your favorite part of CF Conway?
Without a doubt, its the people.  The coaches put a lot of time and effort into making sure that everyone who walks in the door has the best experience possible.  They really care about you as a person and they truly want to see you succeed and reach your goals.  There is something about putting in this kind of work as a group that brings everyone together.  I've developed friendships through crossfit that would never have happened otherwise.  
 

What are your long term goals? 
I want to get better at basically all of the gymnastics movements.  The core and grip strength needed along with the flexibility have always been a little slower for me to pick up, but I'm starting to see some improvement and I want to continue to develop in that area.

What advice do you have for people wanting to start CF?
I was really nervous about not being in good enough shape to even begin to do CrossFit.  Even when I walked in the box for the first time, it was super intimidating because I'm watching some of these people doing workouts that look borderline impossible.  What I didn't realize is that those same people felt about the same way I did when they first started.  It doesn't matter how good of shape you're in or what you can or cannot do right now.  Every workout can be modified to your ability and then you develop from that point.  The coaches always say that 'Everyone starts somewhere.'  Once you commit to starting, you'll be amazed at how quickly you progress and what you are capable of doing.

Justin and Jackie Wisniewski

Justin & Jackie are our spotlight athletes. They have been consistently coming for almost a year now.  They have made vast improvements since starting CF and are always up for cheering others on.  

Jackie recently became our Peak Kids Fitness Coordinator and we couldn’t be more happy with how the program is going! Here is what they have to say about CrossFit so far!

Jackie:

How long have you been Crossfitting?
Since August 2016

What made you start CF?  
We were gym rats and loved living an active lifestyle but started to get bored with the gym atmosphere – i.e. doing the same workout style day in and day out with people who could really care less if you were there or not. We knew we needed a change, so we decided to check out CrossFit. I am so glad that we did, we have made new friends and each day there is something new and exciting to look forward to with the programming.

What changes have you seen since starting CF? 
My body image. Since starting CrossFit I have noticed a shift in my mentality. I am more focused on what my body can do/achieve rather than just what it looks like. Getting stronger physically is great but my mental game has improved so much! 

What is your favorite/least favorite movement?
My favorite movement is my strongest movement… the deadlift. Whenever I see a workout with a heavy deadlift and some sort of high intensity component like burpees or box jumps added in – that’s my jam!

My least favorite movement is anything to do with gymnastics. I am learning and slowly improving but it’s definitely something I have to work hard at. 

What is your favorite part of CF Conway?
The community. The people in the box actually want to see you there, they want to see you succeed, and they endure tough workouts right along with you. It’s encouraging and really what makes it fun! 

What are your long term goals? 
To continue getting stronger mentally and physically. To PR some Olympic lifts now that the movement patterns are becoming easier. And to get this dang gymnastic stuff figured out! 

What advice do you have for people wanting to start CF?
My advice would be to just come try it. I think people are scared of CrossFit for various reasons. I always say to never let what other people say determine your opinion of something. 
Seriously though, working out in a fun environment with people who quickly become your best friends while being led by a great coaching staff… how bad could it be?!


Justin:

How long have you been Crossfitting?
Since August of 2016

What made you start CF?
It was something new and everything about it looked more like the workouts we did growing up playing sports.  Working out for a purpose seemed more fulfilling than to be strong in one movement.  And of course because the wife was into it before we even signed the waivers. 😊

What changes have you seen since starting CF? 
I’ve begun to focus more on function and form rather than merely how much weight I can lift.  I am more focused on how the lift “feels” rather the amount of weight I’m moving.  I’ve learned that I didn’t know proper form as much as I thought I did.

What is your favorite/least favorite movement?
Favorite lift is snatch
Least favorite - running

What is your favorite part of CF Conway?
the camaraderie and healthy competition

What are your long term goals? 
don’t die

What advice do you have for people wanting to start CF?
Be willing to give it the effort and time to see yourself improve, as it may be difficult at first

Angie Price

Angie Price is our spotlight athlete.  When she first started CF she had to modify everything due to bad knees and poor mobility.  After lots of hard work and persistence Angie can squat below parallel and loves to lift heavy weight!  She hardly ever misses a day, never cuts her workouts short, and never scales her reps.  She has a smile on her face and encourages everyone!  I don’t think she would mind us telling her age - she should be proud that at 53 she is an inspiration to us all.  She is also signed up for the CrossFit Open - we can’t wait to see how she does!

Here is some more about Angie:

How long have you been Crossfitting?

I started in June of 2016.  

What made you start CF? 

I wanted to try something different than attending a “gym” every day.  
I also was trying to find something that would help me with mobility in my joints/arthritis.  

What changes have you seen since starting CF? 

I’m a lot stronger, feel over all heather, and it has helped with mobility in my joints.  I actually have improved my range of motion in my knees.  I have to modify movements, but with help from the coaches I have learned ways to do the work that is still effective.
I’ve also lost several inches in my waist and hips, which is a plus.  

What is your favorite/least favorite movement?

Deadlifts are my favorite-I have this movement figured out where I can lift properly.
Burpees/Wall Balls—I’m still in the process of learning the proper form and BREATHING.  

What is your favorite part of CF Conway? 

My favorite part of CF Conway is the coaches and the people (community feeling).  We all keep each other accountable.  Kevin and Kelly have been great teachers/coaches/mentors.  

I also like the challenges and I’ve done so much with my body I didn’t EVER think I could do before.  

What are your long term goals?

I would like to continue to attend CF Conway to improve my health and mobility.  I would like to be able to conquer some of the movements, such as the burpees and wall balls.

What advice do you have for people wanting to start CF? 

It really doesn’t matter how old you are, you can modify movements to fit your body.

As Kevin says, check your ego at the door. Take it slow and don’t get discouraged, it’s a lot to learn, but definitely worth it!

Cherrylyn McCastle

Our spotlight athlete this month is Cherrylyn McCastle.  She started out just coming a couple days a week.  Slowly she came to more classes and got more involved with CrossFit.  She has done several competitions and picked up double unders like a pro!  

Cherrylyn is always smiling, always pushes herself, and always encourages others. Here is what she had to say about CrossFit:

How long have you been Crossfitting?   

I have been Crossfitting for 18 months.

What made you start CF?  

I had not been working out for almost two years.  I knew I needed re-establish a regimen to get me back on track physically.  I could not bear the thought of going back to a gym and doing cardio and weight machines...boring.  Some of the group classes I have tried in the past did not motivate me either.  I learned about Crossfit through an email that was distributed through the Wellness Center at work.  I discussed it with a co-worker who was attending classes and decided to check it out.  

What changes have you seen since starting CF?  

I have lost weight, gotten stronger, and have more energy.  I have also seen some positive changes in my overall health.  

What is your favorite/least favorite movement?

My favorite movements Deadlift and Back Squat.  My least favorite Overhead Squat.

What is your favorite part of CF Conway? 

My favorite part of CF Conway is the culture has been been created by the coaches.  Their guidance through the workouts and their consistent encouragement has made a big difference for me.  As a result, I have accomplished more than I had expected.   

What are your long term goals? 

I would like continue to improve my form for the different weightlifting movements and continue to increase the amount of weight I can lift.  I want to be to be able to do pull-ups. 

What advice do you have for people wanting to start CF?

You do not have to be "fit" to start....start as you are!

Laura Beth Bloomfield

Laura Beth Bloomfield is our spotlight athlete this month.  

Laura Beth is a collegiate swimmer at OBU.  She came to CFC at the beginning of the summer and has quickly improved all of her lifts and fitness.  She pushes hard every WOD.  Laura Beth always has a smile on her face and encourages everyone around her.  She is leaving to go back to college and we are going to miss her light in the gym SO much!  Good luck this year in the pool!

 

How long have you been Crossfitting?  

Close to 3 months 

What made you start CF?  

In January ’16 I severely injured my back from lifting weights, setting me back in the season and I was unable to compete in conference. The idea of CF would turn my focus toward correcting the little things and gaining my strength back which this was something I couldn’t overlook. I saw the beauty of CF in how it was going to work and focus on your entire health which was something I admired. 

What changes have you seen since starting CF? 

Strength in both the box and the pool. I gained confidence in lifting more weight than I had imagined. 

What is your favorite/least favorite movement?

My favorite movement would have to be the snatch, it's come a long way but there is plenty of room for improvement. My least favorite is the Strict Press. 

What is your favorite part of CF Conway? 

CF Conway has given the best environment during every class I attend making it easy to enjoy and learn. The friendships I  have made in such a short amount of time have made these 3 months such a blessing.  

What are your long term goals? 

Long term goals include improving each movement in form and weight. I hope after swimming to make CF a year round sport to see what more I am capable of learning and achieving.  

What advice do you have for people wanting to start CF? 

Be OK with pushing beyond your comfort zone and facing failure. It’s important know that it is a process and not something you gain overnight. With that said, always have FUN!!!

Merissa Beard

Merissa is our spotlight athlete of the month.  She did CrossFit during her entire pregnancy and credits it for her quick recovery.  Since delivering her precious baby boy Xander in November she has been killing WODs at the box. Just four months after having a baby she placed in the top 100 in Arkansas for the CrossFit Open.  We are all in awe at how strong and metabolically fit she is.  Way to go Merissa - CrossFit looks good on you!

When she is not at CrossFit she is keeping us all aligned as our chiropractor. Merissa and her husband Brian own Beard Family Chiropractic. Go see them!

How long have you been Crossfitting?   

I first tried it over two years ago when we moved to Conway, but started doing it seriously (and dropped my globo-gym membership) a year and a half ago.

What made you start CF? 

I had always wanted to try crossfit! When I was in high school, one of my best friends went to CrossFit. She’d always invite me, but I thought I couldn’t afford it. I wish I had started then! I began CrossFit because I was getting bored in the gym with my 3 sets of 10 exercises, and wasn’t seeing great results. 

What changes have you seen since starting CF?

I am more well rounded than ever before! Although I’ve always gone to the gym, and I appeared to be a “fit” person, I could barely do an overhead squat! My butt is totally different, too :-p Most importantly, I now workout to get better and fitter, not just to look better in the mirror. I don’t care as much about the appearance of my muscles, but rather I care what kind of work those muscles can do. 

What was it like Crossfitting while pregnant?

It was really awesome. I felt like I had such a wonderful pregnancy because I stayed so active. I also think do CrossFit while pregnant helped me bounce back much more quickly. It was also sort of fun thinking of different ways to modify things to accommodate a growing belly! I got the benefit of being a bit heavier too, which made me stronger in some of my lifts. 

What is your favorite/least favorite movement? 

If I see burpees or box jumps in a WOD, I get excited because I know I can knock those out. My least favorite movement is the muscle up  because I just can’t seem to get it! It’s like my CrossFit nemesis.

What is your favorite part of CF Conway? 

The people!! I love the community aspect so much more than I thought I would. I was always an “ear-buds in, don’t talk to me” kind of worker outer, but not anymore! I have met my best friends at this box. I have also enjoyed the partnership we at Beard Family Chiropractic have with CrossFit Conway. I love getting to see someone move at CrossFit, and then being able to help them in the office.

What are your long term goals? 

To do a muscle up before next year’s open, and for my baby to work on his snatch ASAP so he doesn’t have the same issues I do! 

What advice do you have for people wanting to start CF?

To just come try it out! Some people think they need to ‘get fit’ before they start, but it’s simply not true. Any workout can be modified. Likewise, if you’re already a fit person and you love a challenge, you can make any workout more difficult but working faster or lifting heavier! From a health standpoint, this type of functional exercise is so important. People think that as a chiropractor, I would hate CrossFit. Not true! I recommend all my chiropractic patients to do it because it strengthens your spinal muscles and core, and also works with your hormones to help you achieve better health. Plus you meet so many great, healthy people. So get off that treadmill and join me at 11:30am!

Brian Drewry

Brian Drewry is our April Athlete of the Month!  He is one of our most consistent athletes and has made so many improvements since joining not even a year ago.  Most recently Brian competed in the CrossFit Open and finished 30th in the Region (masters scaled)!!  He is always encouraging and supporting his fellow athletes and we just love having him at CrossFit Conway!

How long have you been Crossfitting?

To be honest, I really don't know an exact date.  I started at CrossFit Conway in June 2015.  Prior to that, I did CrossFit independently for approximately 2 yrs.

What made you start CF?

I had several reasons for starting CrossFit.  Mainly, the traditional way of working out was no longer working for me.  It didn't match up with real life.  My shoulders hurt.  I was
bored.  I overheard a conversation at the gym I was using at the time.  Someone said, "I do CrossFit."  I started researching CrossFit, and the philosophy resonated a deep chord with me.  And, once I started, I knew quickly that CrossFit was what I had been looking for.  I had found a missing link.

What changes have you seen since starting CF?

The biggest change that I've seen is my strength and stamina.  I've gotten so much stronger since last June, and I'm able to use that strength over longer periods of time.  Also, by listening to the coaches, my technique has improved in all lifts. 

What is your favorite/least favorite movement?

Favorite movements are the Olympic lifts.  If I had to choose 1 or 2 lifts to judge athletic ability, then I would choose the Olympic lifts.  They combine all aspects of athletic movement - speed, timing, balance, agility, strength, spatial awareness, etc.

Least favorite movements burpees and thrusters.  They take the life right out of me - ha!

What is your favorite part of CF Conway? 

Without hesitation - it is the people.  After working independently for a couple years, it was so cool to be around a group of like-minded people who shared the same passion for CrossFit.  I've found it to be a group of people who are encouraging and push me farther than I could achieve on my own.

What are your long term goals? 

Within the gym, I'd like to be able to do 5 unbroken ring muscle ups, get to 50 unbroken double unders, keeping improving my maxes on all lifts, go sub-5:00 for my CrossFit Baseline...There are so many things I want to get better at.

Outside the gym, I've been considering a sprint triathlon and competing in a mountain bike race.  Longer term, if I can get into the horse "business" again, I'd like to compete in cross-country endurance races starting at 25 miles and build up to 100 miles. 

What advice do you have for people wanting to start CF?

The first piece of advice is commit to being in the gym 3 to 4 times a week.  The adage, "You get out of it what you put into it," rings true.  Second, scaling a workout is your friend.  Third, don't be afraid to challenge yourself or of failing.  It's how you learn the skills necessary to push your fitness to the next level.

Karly Davis

Coach Karly is one of our most improved at the box over the last year so we are surprising her with Athlete of the Month!

Karly works hard and never gives up until she meets a goal she wants to accomplish.  At last years Open she could barely C&J 120lbs.  Her new PR is 160lbs - that is a huge gain!  This is just one of the many PR’s she had over the last year.

Karly plays a huge part in making CrossFit Conway run smoothly -  we couldn’t do it without her!

Read more about Coach Karly below!

Karly and her husband Michael have two boys Aiden & Reed

Karly and her husband Michael have two boys Aiden & Reed

 

What are your favorite/least favorite movements?

Fave:Power cleans, anything overhead, pull ups

Least: Wall balls, TTB, snatch

What do you love about coaching at CFC?

I love to watch people do things they have never done before.  There's nothing more exciting than seeing someone who has been struggling with a movement finally make it happen.  Helping people move through that process is extremely rewarding. 

Dan & Genesis Kreuder

Dan & Genesis Kreuder are the Athletes of the Month for February. They come to our 6am class and rarely miss!  They have come a long way since starting CF and it’s so fun to see the improvements they make every week.  Read the Q&A below to find out more about this fun couple!

DAN

How long have you been Crossfitting? 

I have been Crossfitting for about 9 months now. I started coming after my fiance, Genesis, joined Conway Crossfit and motivated me to start coming with her. 

What made you start CF? 

I moved to Conway for work, and I lost my workout routine I had back home. I obviously did not want to get out of shape, so after talking with Genesis, I thought it would be a good idea to give Crossfit a try. 

What changes have you seen since starting CF?

Since starting Crossfit I have seen an increase in my strength and endurance. My goal at first was to just stay in shape, but now it has become to see more gains on each of the movements for the WODs. 

What is your favorite/least favorite movement? 

My favorite movement has become the back squat. I remember when i first started, my depth was not good at all. Now I can do heavier weight than I ever could at or below parallel. My least favorite movement would be the thruster. I find I need to get my wrists much more flexible before that movement won't be dreaded when I read it in the WOD the night before.  

What is your favorite part of CF Conway? 

My favorite part of CF Conway is the friendly competition. I know that I am constantly checking the whiteboard to see how close I can get to the top performers.

What are your long term goals?

My longterm goal is to move back East with my fiance and continue to do Crossfit. I have grown to really enjoy the structure, community, and competition that Crossfit brings to my life. 

What advice do you have for people wanting to start CF? 

Two Words: Don't Quit. I say this because when I first started I could not keep up for the life of me. Everything seemed hard, but the coaches just kept telling me don't worry, things will get better. I was pretty hesitant at first in believing them because I was never flexible enough to do most of the movements. Needless to say, I was wrong. I have come a long way and am very glad i never gave up. Now it has become routine to the point it feels weird if I don't get my WOD in for the day. When i hear there are 60 seconds left in a Metcon or Amrap, instead of feeling relieved it is almost over, I feel a burst of energy come through, causing me to get more reps. 

GENESIS

How long have you been Crossfitting? 

I have been Crossfitting for about a year now!

What made you start CF?

Back in New Jersey, where Dan and I are from, I had started Crossfit with my best friend Matt. He was the one who introduced me to Crossfit. Shortly after starting, we moved to Conway. I had no idea, that for the longest time there was even a Crossfit in town. When I found out we had one I was so excited and wanted to join right away. Dan was not too quick to jump on the band wagon with me, so I knew I'd had to start alone and hope he would follow behind me. I remember calling Matt and telling him how nervous and excited I was to start Crossfit again. I was nervous to start going by myself because I did not know anyone, but Matt reassured me that I would be fine. Little did I know I'd find a new Crossfit family of which I have grown to love.  

What changes have you seen since starting CF?

Crossfit has changed my whole style of living. It has changed my outlook on life, and how I view myself both physically and mentally. I honestly have come to surprise myself in many ways. The determination I see in others has also motivated me to get in shape and make other life changes to continue this healthy lifestyle. All in all, I feel stronger, more determined, confident, and a new sense of happiness from joining Crossfit. 

What is your favorite/least favorite movement?

My favorite movement is BACK SQUAT! I have not really ever done any sort of weight training before crossfit, but it has become my favorite thing to do. Every WOD that has back squat in it makes me strive to get that yellow PR badge when i enter in my results. Deadlift is my LEAST favorite movement!! I always start off with pretty good form, and then literally by like the 2nd or 3rd rep I already feel like I'm losing it. Aside from that, when I see one of the coaches walking over, I know it's not a "good job" type of moment. 

What is your favorite part of CF Conway?

My favorite part of Crossfit Conway is definitely the community, and the amount of motivation I receive from the people there. I love seeing other people progress, and that motivates me to keep up with them. I have to truly say that coming to Crossfit with Dan every morning is what makes my day. Working out together gives me the motivation and determination to push harder and harder each day. Of course, the coaches are a big part of my success as well. They have helped me to get where I am today by teaching and motivating me, even the times where I just wanted to give up.  

What are your long term goals?

My long term goal would be to continue doing Crossfit while living a healthy life. Most importantly, I intend to keep getting in shape for my soon to be announced WEDDING with my Crossfit hunk DAN. 

What advice do you have for people wanting to start CF?

My advice for people starting Crossfit is, "just do it!"  Crossfit not only helps you get in shape, it helps your lifestyle. It is a way of life, it's motivation, it's community, and it is something that today I can't even imagine where I would be without it. For anyone who has ever thought about starting to do Crossfit, I would say to jump in with both feet. You won't regret it!  

 

Michael Billings

Michael Billings is our Athlete of the Month for January.  Michael is always at class and he is always working on his weaknesses.  He is encouraging to others and makes us all laugh on the daily! 
Here are a few things Michael had to say about CrossFit.

How long have you been Crossfitting? 

About a year and a half  

What made you start CF?  

I needed a change and wanted to challenge myself with something new. 

What changes have you seen since starting CF? 

My overall fitness level has improved it greatly 

What is your favorite/least favorite movement? 

My favorite movements would be any OLY lifts, Clean + Jerk or Snatch.

Least favorite movement: Thrusters

What is your favorite part of CF Conway? 

The community! We have a great community of folks who keep you accountable and the friendships that I have made!

What are your long-term goals? 

I would like to continue to improve on my Olympic lifts. 

What advice do you have for people wanting to start CF? 

Don't be afraid to jump in, it can be a little intimidating being in a class where the athletes in the class are very skilled at the movements. We all had to start somewhere.

Shawn and Elisha Moeller

Meet our spotlight athletes of the month - Shawn and Elisha Moeller! They started at CFC only a few months ago and have both quickly become some of our top performers.  They have the best attitudes and encourage everyone around them.  They aren’t just killing WOD’s and going home - they have become part of our CFC family and we couldn’t love them more!

We asked them some questions to help us all get to know them a little more - 

SHAWN:

How long have you been Crossfitting?   

June 2015 officially, but I did attempt Crossfit for about 3 weeks at a Powerhouse gym in LR before we were kicked out for dropping weights….

What made you start CF?  

I have wanted to join a crossfit gym for years, but had just never pulled the trigger.  The class on Acxiom’s campus was too convenient to pass up.  

What changes have you seen since starting CF?  

My biggest goal when I started crossfit was to lean up some.  And I’ve been able to do that, but I’ve had a lot of strength gains as well, which has been a pleasant surprise.

What is your favorite/least favorite movement? 

I like squats, front or back.  I loathe the snatch.  I am unable to move the barbell upward while lowering my rear-end simultaneously.  It’s one or the other.  And sometimes neither.  

What is your favorite part of CF Conway? 

Probably the comradery formed with the other class participants.  There’s a great mix of competitiveness and encouragement that makes completing a difficult workout that much more enjoyable, and fulfilling.  Elisha and I have also formed some great new friendships that we’re excited about and very thankful for. 

What are your long term goals? 

To continue to improve my flexibility and mobility.  Both were terrible when I started doing crossfit.  I’m still behind there, but it’s getting better, and that’s encouraging.  

What advice do you have for people wanting to start CF? 

I wanted to join a crossfit gym for several years, but was hesitant because honestly a little it’s intimidating.  But it’s been a very rewarding experience to step outside of my comfort zone and try something new.  Crossfit works, you’ll make new friends, and enjoy yourself in the process. 

ELISHA:

How long have you been Crossfitting?  

since June 2015

What made you start CF? 

I tried CF for a month in 2013 and loved it but work/family schedules didn't work out at the time for me to continue. When it was offered to join through Acxiom this year - we jumped on it!

What changes have you seen since starting CF? 

My overall health is in a much better state as I've learned about a better way to workout, nutrition, my spine health, and toxins. Physically, I am faster, stronger, and leaner.

What is your favorite/least favorite movement? 

My favorite movement is the burpee. **GASP!!** My least favorite movement is the snatch. I might find a little more agreement in that one from others.

What is your favorite part of CF Conway? 

The people and the positive atmosphere. God has definitely used this experience to help us build relationships that wouldn't have occurred without it. We started it with the idea to just fill the gap in our workout regime, but I can't say enough how it has contributed to our overall health by working on the things we didn't even realize were unhealthy.

What are your long term goals? 

To run a sub 23 minute 5k and to continue to learn more about nutrition

What advice do you have for people wanting to start CF? 

Crossfit's reputation precedes itself, so I hear from women when they hear that I do Crossfit that they want to try but scared for various reasons. Some of the things I've found myself telling women: EVERYTHING can be scaled. You are not required to lift heavy weights to get a good workout. You will not start to look like a man if you do Crossfit. Give it a try! It can be life-changing if you go all in! 

Katie Wyzgoski

We are pleased to announce Katie Wyzgoski as our September Athlete of the Month.  Katie started regularly attending classes this past March. During her short time with us she has racked up an impressive list of PRs including: 135lb Power Clean, 105lb Snatch, 175lb Front Squat, and 130lb Clean and Jerk.

Katie says that CrossFit has improved every aspect of her life and provided an avenue to meet positive people who motivate her to become a stronger athlete and woman.  She credits it with saving her from a dark past and allowing her to set out on a path to a bright future.    

Katie’s immediate CrossFit future includes competing with the Peak Performance team in the HOA competition at the end of this month.  Keep it up Katie, we see big things for your future inside and outside of the Box!   We are so very proud of you for becoming the person we knew you could be!

Adam Gilbert

Adam admits that starting CrossFit was a little intimidating, but all of that went out the window at the first class.  He is now proud to be part of the dedicated group at the 5:15 am class! The dedication of this group and team atmosphere is one of the things that keep him coming back.  The other reason is the coaching CFC offers.  He feels that he still has a long way to go on technique for a lot of movements, but without the help and patience of the a.m. coaches, he would not be where he is today. 

Since Joining his power clean has improved to 225lbs.  He has also noticed a huge improvement on his overall fitness. 

Keep up the great work, and PRs Adam. We are extremely proud of you and happy to have you as a part of the CFC family!

Luke Baldwin

We would like to recognize and celebrate our featured athlete Luke Baldwin. 

Luke is 33 years old and has been doing Crossfit for a year. He played all kinds of sports growing up, mainly basketball and baseball, and continues to play basketball from time to time. He wanted something different in his life that would challenge him and he saw that in Crossfit. 

The accountability of the Crossfit community and the challenges it brings are both big draws for Luke. He also enjoys the coaching and family atmosphere at Crossfit Maumelle. 

Luke has had many major achievements over the last year, including mastering his double unders and advancing in his olympic lifts. A couple of additional achievements Luke and Crossfit Maumelle are most proud of are him starting Crossfit and sticking to it and him changing how he eats, which was not something he intended on doing when he started Crossfit. 

He would like to continue to improve on his olympic lifts, shoulder strength and mobility. Also, continue healthy eating habits and provide that leadership for his family. We know that with Luke’s determination, work ethic and character, he will have no problem meeting these goals and many more! 

Luke looks forward to a new challenge each and every day he shows up and says Crossfit and it’s community have provided a place to call home that has changed his life mentally and physically. 

We are so proud of Luke and his achievements! More importantly, we are thankful for his friendship, generosity toward others, jovial personality and that he calls Crossfit Maumelle his home. 

Kim Le

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Kim is 30 years old and started Crossfit in March of 2011 after finding and following a well known crossfitter Miranda Oldroyd, which we say is her doppelgänger;) She then found the nearest box and began her journey.

Kim ran cross country in high school. She was also a state champ in white tiger keno karate 2001-2003 and taught kickboxing. Crossfit was a draw to her because of its constantly changing movements, which have kept her challenged and never bored. She loves that Crossfit creates a supportive community/family, where she has developed lasting friendships. Crossfit has built her confidence and she enjoys getting to workout with friends and just having fun.

She feels stronger and is doing things she never imagined herself doing. She says, “any time a movement gets easier to me its a huge achievement.” Kim has recently started stringing chest to bar pull ups together and has joined the 200 club on her back squat. Outside the gym, she attributes her new found confidence and love for who she is to Crossfit.

She is currently working on improving her form in her oly lifts, specifically her clean, and has set a goal of getting 155# by March. We know this will not be a problem from Kim!!! She is one of the most loyal, dedicated and hard working people we know!

Having Kim in the gym makes everyones day brighter! Laughing, singing, dancing and cheering everyone on…all while moving heavy weights quickly!  And quotes like this: “I just love how crossfit makes me feel! It makes me happy just like chocolate does.” A girl after my own heart! How can your day not be brighter?!

We are so thankful for Kim, her friendship and enthusiasm for Crossfit and are proud to celebrate her as athlete of the month.