Featured Athletes
(a.k.a. people just like you and me)
Philip Brinkmann
Philip
We are excited to profile Philip Brinkmann as our “Featured Athlete” this month. Philip has been with us for just over a year. He has quickly distinguished himself as an extremely hard worker who is serious about his fitness. Being part of the “very early in the morning class” lets you know that Philip is either very dedicated or can’t sleep. You will always find Phillip doing his homework after class…T2B and Double Unders are among his favorites. Now let’s let Philip tell us more about himself and his CrossFit journey…..
I grew up in the middle of Colorado Springs, coming from dairy farm families in southern Illinois. I graduated from Wasson High School (along with the Jury girls) and went to Colorado School of Mines. While there, I met my bride, Monika, during our required summer field session for mining engineering. We got married and both got jobs in Denver for a while until the mining industry started losing jobs. So, we went over to the dark side and work in oil & gas development, offshore in the Gulf of Mexico at first and then mostly overseas in LNG projects in 7 different countries over the next 25 years.
We have three kids, two of whom graduated from MPHS. We also now have two grandchildren who are in Colorado and are starting them early on CrossFit.
When did you start CrossFit and how did you end up at Stand Firm CrossFit?
While living abroad, sport and exercise options varies widely depending on security and local infrastructure. So, in Jakarta I learned to play squash with a ball that doesn’t bounce, felt like a lab chasing a ball inside of a big box – great aerobics. In Papua New Guinea, I took up ocean kayaking out in the coastal areas of the Coral Sea – amazing work for your core.
After retiring, I started CrossFit at Stand Firm in May 2019. I had never done CrossFit before but didn’t want a gym membership with machines. Choosing Stand Firm was simple Tami and Cal had taught / coached our youngest kids at MPHS in Granby. Their values and reputation are great. I also like having a few coaches as old as I am so they know what getting up before 05:00 feels like.
What was it that brought you into the CrossFit world?
I didn’t know CrossFit well before joining but liked the balance of stretching, strength, aerobics, and healthy eating. No mirrors. No boys in spandex. Just a focus on personal health and goals. Starting my day at the 05:45 class suits me. I had been used to 06:00 safety / toolbox talks at construction sites so early was good. The best part though is the team that builds in your WOD class. CrossFit is not an individual sport; it can become a community which is important now more than ever.
Scaling, measured progress, and team support make CrossFit accessible to anyone.
What is your favorite Stand Firm CrossFit memory?
Learning new movements and techniques is great – so much yet to go – like rope climbing. Stand Firm has provided great coaching and peer groups to support me. That encouragement enables and sustains your own advancement whether in simple mobility development or new PR weights.
Do you have a favorite CrossFit Workout or movement?
I like body weight movements because they are exercises that I can do anywhere without equipment, most also build and maintain mobility needed throughout life – like air squats, sit ups or burpees. This gives me the self-confidence and fitness to plan an active life forever.
I did like my recent birthday WOD of 10 exercises. That type of workout provides variety and makes you think about a strategy to chip away at the work while persevering.
How would one of your pets describe you?
Fun and loyal.
Kids may disagree on the fun part.
What superpower would you like to possess?
No super hero powers for me.
With family and world events in the last year, I might now pick two: healer and peace maker.
If you’ve been alive, you know why.
What is the most important life lesson you have learned?
Understand and maintain your personal priorities as a key to surviving and thriving
– without becoming conformed to this world.
That’s hard to do early on with jobs, kids, and so many distractions. I had the luxury of quiet time later in life to reflect on such things in the hours flying across the Pacific. (Early days with a lap child on a plane for 16 hours was less fun.) My short version of priorities:
- Faith, Family, Friends, Fitness, Fun, Future, Finances
I am working on the long version of my notes for the grand-kids.
What else, would you like us to know about you?
I have lived in 7 different countries around the world in last 20+ years (plus 2 if you count Louisiana and Texas – J ). Most were developing nations with different languages and cultures. Being immersed abroad, often before or without working internet, forces you to listen, learn, and begin to appreciate how most of the world actually lives. Education, food security and violence are real issues that we are sheltered from. I found that core values around family, friends, future and faith are very universal. Fortunately, our kids got to spend some of those years growing up away from the USA so it became a trick question: “Where are you from?”
A year and half ago we found the ‘have enough’ / ‘had enough’ balance and retired home to Granby where we have had a house for 20 years.
Kris Makowski and John Carmichael
Certainly a pair to draw to. These two featured athletes are perfect examples of what CrossFit is all about. Since joining the Stand Firm Community Kris and John have worked hard at improving their fitness, and they are doing great. It is awesome how they take on the daily workouts with tremendous determination.
A little more about Kris:
Kris
I was born and raised in Granby, Colorado. MPHS alumni and I studied at Metro State University. My husband and I own Grand County Automotive in Granby.
I started CrossFit to work out with my husband. I currently work out with my father. He is the one that motivates me to make it to class and do my best.
I have participated in a variety of athletic type workouts but nothing compares to CrossFit. I have found that I can push my body harder than I ever thought possible and I didn’t die, I may be a little sore but I haven’t died.
My favorite part of CrossFit is the challenge and the family atmosphere. I am always surprised that even if you are having a rough day or a rough workout there is always support from all those around you.
Nutrition does pay a huge roll in CrossFit. I haven’t dialed that in yet, but I am a work in progress.
CrossFit has changed everything about my life. I am able to physically do more than I use to be able to do. I am stronger so work isn’t as tough and everyday activities are just easier.
My advice to anyone who is thinking about it – the hardest part is walking through the doors. If I can do it – you can do it!!!
Here is more about John:
John
Our family moved to Grand County in 1945. I was raised in the Willow Creek area as my folks owned C Lazy U Ranch and Shadow Mountain Guest Ranch. In 1955 we moved to the Nine Quarter Circle Ranch where I presently live with my wife of 55 years, Donna. I attended East Grand Schools and graduated in 1962. Athletically I participated in Football, Skiing and Track. I was on the 1962 National Ski Team in Cross Country and Jumping.
After High School I attended CSU and WSC where I received a Bachelor of Science degree in Mathematics with a minor in Education and Sociology.
My teaching and coaching experiences are as follows: Jefferson County I taught Math and Coached Track; East Grand Schools I taught Math and coached Jr. High Football, Skiing and Track. Pasadena Schools in California I taught Special Education and coached JV Football, Varsity Girls Volleyball, Varsity Girls Soccer and Varsity Track.
My hobbies are ranching and enjoying the great outdoors that are offered in this area. We do some camping and traveling when we have time.
I love two great kids, Kris and John and one Granddaughter. All of them live in Grand County.
Even Though I participated in sports for most of my life, It wasn’t until my daughter convinced me to participate in organized classes. We started with Tae Kwon Do, of which I accomplished a First-Degree Black Belt. I next participated in Combat Hapikido before starting CrossFit after receiving a gift certificate for a month.
It only took a couple of sessions to realizes I should have started this program years ago. I have not been to other CrossFit boxes but I do realize that this is the way I want to work out. The coaches take you from your present skill set and push you to your own individual ability.
In addition to new and creative workouts daily you also learn to eat better and think positively about yourself. All of the members of this gym become family and only positiveness is used. Might even loose more weight (I have lost about 20 pounds)
I would strongly suggest that anyone who wants to feel better about themselves set up an appointment and see what this organization is really about.
As you can see Kris and John are a great inspiration and proof that CrossFit can work for everyone.
Dave Makowski and Jack Zielinski.
DAVE
Dave has been part of the Stand Firm CrossFit family for the past two years and in that time, he has really turned his fitness life around. If you compare his first few months in the box with the last few, there is no comparison. Despite the fact that Dave has several limitations due to injuries he sustained over the course of his life, Dave does amazing things.
A little more about Dave
When did you start CrossFit and how did you end up at Stand Firm CrossFit.?
March 21, 2018 Stand Firm CrossFit is next door to my auto repair business.
What was it that brought you into the CrossFit world?
My wife got me a gift certificate to give it a try. 2 years later Kyle Banks talked me into walking through the door.
How would one of your pets, (dog, cat, etc.), describe you?
Holder of the cookies and treats.
What superpower would you like to possess?
Teleportation
What is the most important life lesson you have learned?
That I am not as big and strong as I thought I was.
What is your favorite Stand Firm CrossFit memory?
Anytime a family member or good friend walks in the door and stays.
Do you have a favorite CrossFit Workout or movement?
My favorite workout is ATLAS. I love to deadlift and my favorite part of a WOD is the last Rep!
What else, would you like us to know about you?
Reading is my escape and how I relax and I need to learn how to play my banjo.
JACK
Jack came into the box about 6 months after Dave. (I think Dave helped to make it happen.) For Jack it has been an amazing transformation from not so fit to incredibly fit. His Doc’s are amazed at the improvement to his health markers. We are not amazed at how he has changed because we get to see his work every day. Jack has put in the time and the effort to tap into the CrossFit fountain of youth.
A little more about Jack
When did you start CrossFit and how did you end up at Stand Firm CrossFit.?
I started CrossFit on November 24, 2018. I was working out at another gym without seeing the results I wanted.
What was it that brought you into the CrossFit world?
I was looking for a different fit for health reasons. I needed to lose some weight and get into better shape. I thought I could do it myself, but came to the realization that it was not happening. The structure and accountability that CrossFit provides has bee really helpful in helping reach my goals.
How would one of your pets, (dog, cat, etc.), describe you?
Loving, caring and a bit of a hard ass.
What superpower would you like to possess?
Power mimicry, then I could have both pre-cognition and intangibility.
What is the most important life lesson you have learned?
I have several
1st, Take care of your health early.
2nd, Never fail to try more.
3rd, Do not hesitate when you should act.
4th, Walk your own path.
What is your favorite Stand Firm CrossFit memory?
The 1st day I walked through the door at Stand Firm CrossFit. The coach, and she knows who she is, gave the confidence to come back.
Do you have a favorite CrossFit Workout or movement?
I enjoy rowing and the clean and jerks.
What else, would you like us to know about you?
Saturday morning is for breakfast….You either “earned” it or “learned” it.
The best part of both these guys is that they have fun with the time spend at the box. And even though they do not workout together, (Jack comes in the AM, Dave in the PM), they both keep tabs on how each is doing on a daily basis. In fact, they just might be a tad-bit competitive. Both Jack and Dave are perfect examples of our box culture, they are both “HUMBLE, HUNGRY and HAPPY” everyday.
John and Michelle Cowardin
This month we are featuring a married couple here at Stand Firm CrossFit. John and Michelle are the most experienced and veteran CrossFitters in the building. With their wealth of experience, they have learned how to use CrossFit to their fullest advantage; getting and staying fit, supporting those in the box and benefiting from the group training atmosphere. Now lets hear their story.
Michelle Cowardin
Michelle: I grew up in southwestern Pennsylvania, and did not play any organized sports growing up. My mother kept putting me in dance classes but I didn’t (and still don’t) have any rhythm or timing so I didn’t stick with it. I have a B.S in Wildlife and Fisheries Science from Penn State and after working in several different states I ended up in Fort Collins in 1996 where I got a M.S. in Ecology from CSU. John and I met in Fort Collins. John was coaching a women’s hockey team when I met him and he taught me how to skate at the age of 27. I started playing hockey in 1997 and have played every year since. John and I are fortunate in that we have very similar interests and passions. We’ve played hockey together for years, enjoy hiking, biking, bird watching and hunting together all the time. I talked John into trying CrossFit in October of 2010 and we have never stopped.
There are so many aspects of CrossFit that I enjoy. I played on an adult women’s hockey team for over 10 years and CrossFit definitely fills that team sport atmosphere and support but drives you as an individual. It still amazes me that as I get older that I can beat past times and reps on WODs I did 2 or 3 years earlier (20.3 vs 18.4!). I jump on the ice for 4 months out of the year now and feel stronger than I did in my 30’s. My work as a wildlife biologist can be physically demanding and it is great to be able to feel strong and confident in a male-dominated field. I still struggle with maintaining healthy eating habits, diet is definitely 80% of fitness for me. For anyone thinking of trying CrossFit, I’d say to give it a try– it will reshape your mental, physical and social life.
John Cowardin
John: I grew up in Jamestown, ND, where I played high school tennis and ice hockey. Hockey was by far my favorite sport and I went on and played some D-3 at St. Olaf College in Minnesota. I moved to Ft. Collins in 1990, where I immediately started playing adult recreational hockey, which I have continued doing ever since. As Michelle mentioned, we now play hockey together, as well as doing lots of other outdoor activities that we enjoy.
I don’t think I’d ever heard of CrossFit when Michelle suggested that we try it in 2010, but I agreed to give it a try, and just like her I’ve been hooked on it ever since. I am a software developer and had been sitting behind a computer desk for many years, usually in a slouching position. My back was in very bad shape and I had gained a few extra pounds, even though I tried to stay in shape. CrossFit has greatly reduced my back pain; I think mainly through the increase in core strength. Also, it’s helped me lose a few of those extra pounds and keep them off. And I feel like it has extended my ability to keep playing other sports, and to continue hiking and hunting as I get older. I always enjoy going to the gym, seeing the other Crossfitters, doing the WOD (even though they’re usually very challenging), and then feeling so much better mentally and physically. I agree with Michelle that I’d recommend CrossFit to anyone thinking about trying it–just push yourself at your own fitness level, do your best to learn the proper techniques, learn and implement a good nutrition plan (this is essential), enjoy the community, and it may transform your life.
Natalia “TiFF” Robles
Natalia Robles who we affectionately call “TiFF” is a key element to the atmosphere here at Stand Firm CrossFit. Working out on average 5 days a week, Natalia comes in HUMBLE, HUNGARY and HAPPY virtually everyday. With a great attitude and incredible energy Natalia is willing to go the extra mile to get better in everything we do here, from lifting weights, to running, to rowing and even biking. You name it she wants to get better at it and she is willing to put in the time. Now to hear TiFF’s CrossFit story…..
Natalia
I was born and raised in Poland. Being a very active child, my parents thought it would be a good idea to use my energy at the swimming school. At age 6 swimming became my passion! Being asked as a little girl what I wanted to be when I grow up I was certain of my answer – “lifeguard on the sunny beaches of Los Angeles”. Participating in many swimming events I would often end up on the top of the podium.
During my college summer vacations, I did visit USA three times and worked as a lifeguard – unfortunately not in L.A., but in Wisconsin Dells, WI. As a young adult being in a different country I started to dream of possible relocation to USA. My mother always said “be careful what you wish for because your dreams may come true”, and … she was right. June 2014 – I was on a plane to Denver and shortly after that I moved to Grand Lake where I met my husband.
My lifestyle changed “a bit” I gained some weight and that is when I realized I need to find a solution to my weight problem. Shortly after is when I discovered Stand Firm CrossFit. From the perspective of over 2 years I can honestly say it was exactly what I needed. Not only my body but also my mentality and awareness are changing. Other activities were set in motion like skiing which I learned in my young age, hiking, paddle boarding and bike riding. A healthy lifestyle became very important. I started pay attention on what and how I am eating. No doubt exercise produces endorphins, otherwise how would you explain running with a pleasure to the gym 5 times per week.
Rope climb, pull ups, double unders, handstand push-ups all seemed so out of reach, but after months of training I can now do all of those movements. I love achieving things I previously couldn’t do. There is always a new goal to chase after.
There is one more aspect of CrossFit that became a huge part of my life – I met a lot of great people who are like family. Even if we compete against each other I believe it is a fair and healthy competition.
Every day I try to overcome all of my weaknesses and always raise the bar for myself. There is still a long road ahead of me, but I know I am on the right path.
My advice to anyone who is considering CrossFit – don’t be scared. At first the intensity can shock you and make you believe that you can’t do it or that it is too hard. Know that you have accomplished so much already from just willingness to do the workout. Be confident!
Dan “The Spa Man” Machiniak
Dan has been part of Stand Firm CrossFit for 3 years now and he is so much fun to have in the box. This guy will run through a brick wall if need be to finish a workout. Dan has worked really hard at improving his mobility, (he was just a “little” muscle bound 3 years ago), and his lifting technique to the point that he in performing skills he never thought possible in the beginning. Let’s let Dan tell us about his CrossFit journey…..
Dan
I moved to Colorado form Michigan in 2004 and met my wife of ten years, Sabrina. We have two kids Sarai and Carter. Sabrina and I work together at The Spa Man in Granby. I love Grand County. It has been a great place to live and a great place to raise my kids.
I started CrossFit in November of 2015.
I lifted weights for most of my life, and in my late 30’s my body had changed and it became painful to lift (free weights). I was not going to stop exercising, so I heard about CrossFit and decided to try it out. I cannot remember my first WOD. But I do remember how intense the workouts were, and l liked it a lot.
Compared to other works outs CrossFit offers both resistance and cardiovascular exercise. It also focuses on core strength. I have felt much stronger in my core after starting CrossFit, but still struggle with workouts that require core strength. I try to CrossFit four days a week.
My favorite part of CrossFit is the life style. I will always workout in some way, but CrossFit also focuses on diet. The people at CrossFit have been supportive. It is a great group of people. I don’t have one favorite work out. I do like workouts that involve barbell work. I like cleans, dead lifts, and shoulder press. Athletics have been a part of my life for as long as I can remember. But CrossFit has impacted my life in a different way. It holds me accountable for all my actions outside of the gym, mostly with my diet. It also inspires people around me to work out.
Outside of the BOX I love to spend time with my wife and kids. We love to travel. We have taken a annual trip for the last three years. My wife and kids encourage me and my kids love to join me at the gym. But my favorite hobby is my business. I love to work and I love what I do for a living. My advice to anyone who wants to start CrossFit would be to try if they are thinking about it. Give it one month. This has got to be the best BOX to start at. Cal and Tami will make anyone feel welcome.
Alana “AAA” Dennis
Alana walked through the doors at Stand Firm CrossFit in July of 2017. She was eager to learn and very gung ho…. perhaps just a little to gung ho. Her story is a great one to learn about. Let’s let AAA tell her story…
Alana
I have struggled with weight my whole life. I started gaining weight at a young age and it continued into my twenties. I never fully understood healthy eating, or what my body really needed. I was at my heaviest in my early 20’s weighing in at 225lb. I would eat to make myself feel better, because I felt bad about how I looked. I used food as a reward when I would lose weight, and conversely, I would use food as a punishment when I would gain weight. I would binge eat in secret and at times would get up in the middle of the night for snacks. Sometimes I would make myself throw up because I was so angry that I had let myself eat the way I did……. but nothing I did worked.
Eventually I was able to get a SLIGHT handle on things with the help of a friend, but I never was educated on what I needed nutritionally to STAY healthy. A few years went by, and I got married and had 2 children. My struggle with weight continued during my late 20’s while I went nursing school, it would fluctuate up 10 lbs. and then down 10 lbs. I would go to the gym religiously, then I would stop and find excuses to not go. My eating always felt chaotic as I felt like I had no direction. At one point I hired a personal trainer for a small period of time, which I enjoyed, but never really felt like I was getting what I needed for ME as a person. I would get guidance once a week, sometimes twice a week for 30 minutes, but the rest of the week felt like I was blindly going to the gym to work out. I didn’t know how much to eat or how little to eat.
When I moved up here to Grand County last summer, my new friend Nina started telling me about CrossFit. It seemed very intimidating at first but I was intrigued and wanted to find out more. I signed up August and started giving it a try. Everyone seemed excited, friendly and encouraging and I loved the atmosphere. Cal and Tami were so welcoming to me as someone new in their CrossFit family.
I would show up for one of the morning classes, really excited about this new thing I had found. I didn’t know what any of the abbreviations meant and had never really done any weight training with the barbell, but I would go home and talk about the workouts to my husband and anticipate the workout for the next morning. I was anxious to learn the new exercises and techniques but didn’t really want to swallow the fact that the process would take time. I wanted fast results and I wanted them now. I wanted to snatch 100 lb. because I saw other people snatching that much. I wanted to use a 14 lb. wallball in a workout because that is what was prescribed on the whiteboard and that’s what other people were doing. During one of the workouts I had USED A 14lb wallball, and ended up throwing a rib out. I stopped going to CrossFit for roughly 6 weeks while I went to physical therapy. I was mad at myself for not listening to everyone tell me to be patient. After finally getting better, and starting to go back to CrossFit again, I told myself that I needed to do it right this time. I started to lift and do the workouts AT MY OWN LEVEL, focusing more on doing the movements correctly. I started watching CrossFit videos on youtube and started reading articles. I would literally go to bed every night (you can ask my husband) watching Fittest on the Earth to get motivated for the workout the following morning. I had finally come to a humbling realization that I needed patience. I became dedicated to getting up every morning, and on my days off would even come in for a second workout if my muscles would allow (and still do).
Now came the eating. I think it was November when Cal started talking about the “CEC”. What is that, you might ask? For $20 you can sign up for the CEC, or Clean Eating Challenge, and for 7 weeks we track everything we eat with the help of the My Fitness Pal app. We eat clean, no sugars and no processed foods. Each week while tracking my food, sleep, water and mobility, I learned more about what I was doing wrong in the past and why I hadn’t been successful in losing weight. With the guidance about nutrition and the application of what I was learning to my daily routine, I was starting to see results. During the clean eating challenge, I was taking progress pictures of myself so I could see the physical change. I was motivated by the progress I was seeing as well as the support I was getting from my husband and the people at Stand Firm.
I continued watching CrossFit youtube videos and CrossFit documentaries and every time I would watch one it would feel like the flame inside would burn even brighter, pushing me to push myself harder. During this time, I signed up for the CrossFit Open. When I put my name on the whiteboard after signing up online, I felt SO SCARED. I felt like WHAT DID I JUST GET MYSELF INTO. I HAVE NO IDEA WHAT I’M DOING I’M STILL NEW! I remember one of the workouts was announced and it involved pull-ups. I was thinking, um….I can’t do pullups! I texted Nina and said something like, “does Nate know if we can use bands?” She responded saying “looks like you are getting your first pull-up”. I think after that moment I felt defeated. I walked in that morning to do the open WOD and remember thinking to myself “this will be a short 2 minutes”. I didn’t even try, and I had already given up because I knew I couldn’t do a pull-up. Well let me tell you. I went in to do that work out, and not only did I get one pull-up, I got 2! I had Cal, Tami and Penrose there cheering me on that morning and I came off the pull-up bar feeling so high. I have never done a pull-up in my life! I never thought I would see the day when I could do one!
Moving forward I have lost 30 lbs. since the beginning of January and I feel amazing about the progress I have made. Not only have I made changes to my working out but I have made lifestyle changes in my eating habits. Don’t get me wrong, it is still a daily struggle with food and I have to make a conscious decision to eat right and NOT eat the Doritos or Pizza, which is always an easier choice. Cal has told us so many times that it is not about just coming into the gym to workout but it is about how we are feeding our bodies as well. I know that when I take time to prepare for my meals and plan my food consumption, my mood and attitude is better, my workouts are better, my recovery is better and my progress moves forward. Cal and Tami have a sign in the gym that says “If it doesn’t challenge you, it doesn’t change you.” I could have chosen the route of surgery to lose weight. But that doesn’t change how I eat or get me active. Although I chose the more difficult path, I have the satisfaction of knowing that I worked towards this. I achieved this weight loss because of the time and dedication I’ve put in at the gym and in to planning my meals. I have no regrets or reservations about my decision to walk through that door at Stand Firm CrossFit. It was a life changing decision for me. I’m so thankful to Nina to encouraging me to walk through that door, to Cal and Tami for giving my guidance and support during my journey, and to my loving husband who has been a rock for me when I doubted myself! I can’t wait to see where this takes me!
Alana is amazing. She won this years Clean Eating Challenge, entered the 2018 CrossFit Open and has totally transformed her fitness level. We are so excited for her and for what is to come. Great Job “AAA”!!!!
Mark Paternoster
Mark has been part of the Stand Firm CrossFit family for about 2 years. During that time, he has transformed himself into an outstanding CrossFit athlete. With a very busy schedule Mark has made it a point to come in at least 3 days a week which has been key to his success. We love Mark’s enthusiasm, intensity, his big smile and the puddles of sweat he leaves on the the floor after each workout. He also has the best “pain face” in the box. Let’s let Mark tell us a bit more about himself……
MARK
I moved to Grand County from New Mexico for work in February 2016. For me this was a pretty spontaneous decision, although I had always had ambitions to move to the mountains. With the endless recreation opportunities here, I was looking to get myself in shape, I wasn’t really impressed with the other fitness options in the area. Some co-workers had told me about CrossFit, so I tried it.
The first day at CrossFit made me realize just how out of shape I was at that point. I really loved the variety and intensity, and wanted more! I had not done any sort of regular fitness program in about 2 years and had let myself go. Immediately, I was drawn to CrossFit because I found that I could scale the workouts and make them work for me, even after being inactive for a while. Compared to any other fitness programs that I had previously done, CrossFit was by far the most intense.
After just a short time I was impressed with my results. My goal is to make it to three workouts per week, sometimes more. There is always room for improvement with CrossFit, going heavier, shaving seconds off of a time, or nailing that tough movement. It’s always challenging and never the same. I like the pain and suffering of long chipper workouts, FRAN, and getting out and running on highway 40 in the summer.
Nutrition is a game changer when it comes to really doing well with workouts and getting fitter. I have definitely had my ups and downs with this. When I stick to clean eating and a regular CrossFit schedule, I am truly amazed with what I am able to do, both in and out of the box.
When I’m not at work, driving back and forth to school, or at the box, you can probably find me skiing at Winter Park, or out on my road or mountain bike. I also enjoy multi day climbing and backpacking trips in the summer. CrossFit has taken me to a whole new level when it comes to my outdoor pursuits.
For someone that is thinking about starting CrossFit, I would say go for it and never look back. Cal, Tami, and the entire Stand Firm family are so enthusiastic, and welcoming to newcomers. Don’t get discouraged and make CrossFit work for you, you will be amazed with what you can do.
Thanks Mark, for helping to make Stand Firm CrossFit such a great place to be.
Hannah Corbin
Hannah demonstrates an incredible work ethic every time she walks through the doors of the box. Always striving to improve her strength and skills. Hannah is a staple in the early morning classes and on Saturday getting in up to 5 workouts a week. Her hard work has really paid off. Let’s let Hannah tell her story…………
Hannah
I am a Colorado native who packed up and moved to Grand County almost three years ago. I do real estate sales and events for a home builder here in Grand County- Rendezvous Colorado. I live with my absolutely handsome boyfriend Trevor and our two fur babies Wheeler & Skip.
I’m originally from Littleton, Colorado- a quiet suburb just outside of Denver where I grew up with my beautiful sister Lyndsey and our two loving parents! From as early as I can remember I was in the water swimming. It’s as if I was born a fish out of water. I trained day in and day out, swimming for a competitive team since I was 5 years old. 5 am workouts started when I was in middle school and in my high school days I was working out upwards of three times a day. I continued my swimming career into college and started at the University of Idaho for my freshman year. After my first year I decided to transfer to the University of Wyoming to become a Cowgirl.
Once I finished college, I was so excited to finally NOT feel like I had to work out every day. Unfortunately, that caught up to me very quickly and I began to put on the pounds. When I moved to Granby, Trevor mentioned there was a CrossFit gym in town that he had tried out and really liked. So, my very first morning in Granby, I showed up at the 6 am class and fell in love with the gym.
From the beginning Stand Firm was a place I could call home. I moved here knowing one person, and quickly found a group of people I could call family. CrossFit has taught me how to take my workouts to the next level, keep my competitive spirit, but always be a cheerleader for everyone in the box. I learned from a Division 1 team, that no matter what, aside from your individual efforts and goals, the biggest piece of being part of a team is supporting your teammates. I have carried that throughout my adult life and strive to always share that with my team at Stand Firm.
After 2 years of CrossFit almost 6 days a week, I was still struggling with my weight. I was having great workouts in the gym but I wasn’t following through in the kitchen. I set a goal for myself almost 5 months ago, that it was time to make a major change in my life. I signed up for my first half marathon and began my training regime right away. I continued to show up to CrossFit every single day and forced myself to stay strict in the kitchen. I have lost 31.4 pounds to date and haven’t felt better in my whole life.
I truly want to thank Cal and Tami for being so welcoming from the very first day and for all of the continued support along the way. I also want to thank everyone in the gym for always being so friendly and encouraging, this is an amazing family to be a part of!
Thank you, Hannah, for being such an inspiration to all of us here at Stand Firm. You make us all …… better everyday.
Malena Esquival
Malena started her CrossFit journey in April of 2015, following her husband Luis into the box. Malena had never been around weightlifting and had very little experience in the fitness world. That coupled with English as a 2nd language created some unique challenges for Malena and the Stand Firm CrossFit coaches. To Malena’s credit she has worked very hard for the past two years to become an outstanding CrossFit Athlete. Let’s let Malena tell you a little bit about herself:
- When did you start CrossFitting?
“With the encouragement of my husband, Luis, I started in April of 2015.” - What attracted you to CrossFit?
“I like having a coach there to work with me, showing me how to do things the right way.” - Can you remember how you felt after your first CrossFit WOD?
“I was really tired but it was totally awesome and it felt really good.” - How does CrossFit compare to other fitness activities you have tried over the years?
“CrossFit has a little of everything that is what I like about it.” - How often do you do a CrossFit workout?
“I love to CrossFit everyday.” - What is your favorite part of CrossFit?
“I like both the weightlifiting and the WOD.” - Do you have a Favorite Workout?
“So far I like everyone of the workouts that I have done. I really like wallballs and pull-ups.” - Does nutrition play a role in your CrossFit success?
“Yes, I try to eat healthy.” - How has CrossFit impacted your everyday life?
“I am more active now and I am able to more things than I used to.” - What are some of your outside interests, hobbies, and activities, and has CrossFit helped you participate in them?
“I spend more time with my kids running, jumping and playing.” - What would be your advice be to anyone who is thinking about starting CrossFit?
“I would tell them not to wait. You won’t regret getting started and finding out just what you are capable of.”
We call her Mouse because she is very quiet and not very big, but when it comes to giving it her all during a WOD she has the heart of a lion. Thanks, Malena for bringing such a great attitude to the box everyday.
Mary “Magic” Beard
Mary, is a very gifted artist who comes to us from São Paulo, Brazil. You can see her work on shoulders, forearms and biceps all over Grand County. Everyone at Stand Firm is awed by the progress that Mary has made in her CrossFit movements and her weight lifting. This girl can do it all. In just a little over a year Mary has become one of our most skilled Olympic lifters. Blessed with tremendous mobility and a great attitude Mary is fast becoming a really good CrossFit athlete. Here is Mary’s story…..
I started CrossFit a little over a year ago, in June 2016. My friends back home kept talking about CrossFit so I decided to give it a try. I can’t remember my first WOD, but I was hooked after the first day. I was really sore, but it’s a great feeling!
For the most part I have been able to attend at least 4 times a week. My goal is to workout 5 days, but sometimes life gets in the way.
CrossFit is so complete, there is gymnastics, weightlifting, endurance, its different from anything I have ever done and it challenges me every day. The gymnastics movements are my favorites, but the best part of all is the people, and positive atmosphere at Stand Firm CrossFit.
The hardest part of this journey for me is the nutrition. I should make better choices, but what can I say? I love sweets and carbs!
My advice to anyone thinking about starting CrossFit is to take that first step, and you will be amazed by the improvement you will see in your life, not only on your body but your mind as well.
Thank you, Mary, for being such a key contributor to our Stand Firm CrossFit family.
Scott Sutcliff
An avid skier, hunter and high school coach, Scott is also the owner of the Viking Lodge in Winter Park. Can you say busy! Yet he makes his way to the box consistently 3 to 4 days a week. His enthusiasm is infectious he makes everyone around him work harder because he works so hard. Scott has come back from knee replacement, (15 months ago), with a vengeance. He is way ahead of where he was prior to surgery. A real testimony to what we can do physically if we put our mind to it. Now lets hear from Scott….
This is how you comeback from total knee replacement. Great job Scott!!!
I am honored to be selected as Athlete of the month.
When did you start CrossFitting? I started at Stand Firm in the summer of 2015.
What attracted you to CrossFit? I was looking for something more structured in my workouts. My Rec Center pass wasn’t productive. I found myself sitting around and talking more than I was working out and the only lifts I knew were what I learned in high school.
Can you remember how you felt after your first CrossFit WOD? I remember having to do a scaled workout, roughly half the weight and half the reps as everyone else and I was rather indignant about it. I couldn’t finish…. The next morning, I couldn’t get out of bed.
How does CrossFit compare to other fitness activities you have tried over the years? I like the structure and camaraderie. Everyone is here to help each other out, from encouragement on a lift to help with technique.
How often do you do a CrossFit workout? I try to shoot for 3-4 workouts per week. I have even been able to workout at other boxes in places like Grand Junction and Washington DC.
What is your favorite part of CrossFit? The positive atmosphere. Since day one everyone has been super supportive, especially when I basically had to start over after knee surgery.
Do you have a favorite workout? Not necessarily a favorite workout, but I like the longer AMRAPS.
Does nutrition play a role in your CrossFit success? Significantly, I have changed my entire way of looking at food. It started with the first Clean Eating Challenge…no bread, no sugar, no processed food. Are you kidding me, what am I going to eat? It has now become habit.
How has CrossFit impacted your everyday life? It has helped recover from major knee surgery much quicker than I expected.
What are some of your outside interested, hobbies, and activities, and has CrossFit helped you participate in them? I enjoy alpine skiing, hockey and hunting. CrossFit has helped me enjoy these activities at a higher level. As one of the “senior” members of the hockey league I can at least keep up with the “kids” and I can hike further and pack more than the 20 year old’s that I hunt with.
What would your advice be to anyone who is thinking about starting CrossFit? The hardest part is coming to the realization that this is not like the ‘Old Gym” mentality where everyone is here to just lift more than you. The support that you receive from everyone is spectacular. Also, it doesn’t get any easier. The workouts are still as hard as they were on day one, they are significantly more satisfying though. Every time you hit a new bench mark or set a max lift it makes it all worthwhile.
Aubree Bridge
Aubree, an 8th Grader at East Grand Junior High, is involved in all kinds of activities. She is on the track team and a club soccer team and she is an excellent student. On top of all this she is a super little CrossFitter. At first you might think it impossible for someone the size of Aubree to be a successful CrossFitter. After all we lift heavy things and do hard stuff!!! Well, Aubree is petite in stature only…she is as big and fierce as they come when it involves hard work and lifting heavy things. Everyone in the Box is continually amazed at what Aubree can do. She is such a great example of what a person with drive and determination can accomplish.
Let’s let Aubree tell you her CrossFit story:
First off, I would like to say” thank you”, for choosing me as the Stand Firm CrossFit Athlete of the month. I am so honored to be a part of the CrossFit family at age 14. I started CrossFit last year around February or March. I was attracted to CrossFit because I wanted to stay in shape over the summer for soccer, and I heard my dad talking about CrossFit all of the time. I was chomping at the bit to turn 13 so I could start CrossFit.
After my first CrossFit WOD I was the sorest I have ever been. As I have learned my typical teenager diet which consisted of a lot of sugar and junk food with a touch of some healthy foods, contributed to my soreness. Now, I try to do a CrossFit workout at least three to four times a week, especially in the summer. Lately, because I have been trying to juggle soccer, track, and the open workouts, my days in the box are a bit limited.
My favorite part of CrossFit is the encouragement you receive from those around you, to work and push yourself. CrossFit has had a huge impact on my life, it has made me mentally and physically stronger, and CrossFit has pushed me to my absolute limit. CrossFit has definitely helped me improve physically…. I’m faster, and stronger than I have ever been.
Some of my outside interests are soccer, track, and having fun with my family. My advice to anyone who is thinking about starting CrossFit is to go for it and give it a few weeks, because as the sign in the box says, “IF IT DOESN’T CHALLENGE YOU IT WON’T CHANGE YOU.”
RIGHT ON AUBREE!!!!
Kyle Mussato
We like to call him Blonde, we’ll let him tell you why. Kyle has been a super asset to Stand Firm CrossFit. His enthusiasm, curiosity, and work ethic are contagious. When Kyle started he was one of the most muscle bound people I had ever met. A product of Globo Gym where bench press and bicep curls reign supreme, it was tough for Kyle to press anything over his head, and you can imagine what his overhead squat looked like. But with hard work and letting his ego stay at home, Kyle has turned the corner. His olympic lifting is really coming on, his flexibility has improved a great deal and his functional movement is now one of the best in the box. Just watch his bar muscle-ups….. can you say virtuosity!!!! So, let’s hear Blonde’s story.
Thank you for selecting me as Stand Firm CrossFit Athlete of the Month. It is a very welcome surprise and I am happy to share my story. I started CrossFit back in August of 2015. I was brought in by Doug Colson after a moderate experience in weight lifting. I used to go to 24 Hour Fitness and stuck to that routine for a few years. CrossFit attracted me because of its ever changing dynamic workouts, functional strength, and its ability to make me feel like an athlete again.
I cannot remember my first CrossFit WOD but I do remember I felt awful. It was a very stressful workout, full of constant movement and different lifts. It was an experience I hated and loved at the same time. I was out of breath and stayed sore for about a week. I enjoyed the WOD because it was like a race for me. I used to swim and wanted to feel that competitive spirit again. It was all there with CrossFit, and then some. I loved the sense of family that I see at Stand Firm, and how everyone is welcome no matter your ability or background. This brought me back and I have been doing as many WOD’s as I can throughout the week.
The workout that stands out above the rest is FRAN. I love the pain I feel after and I love the sprint type workout, with lifts and bodyweight movements. I am a big fan of thrusters, which makes me feel like the black sheep of the gym at times. A very close second is 16.5, which was a solid 20 minutes of pain, but it included thrusters so I was game.
Nutrition plays a role in my workouts. I have cleaned up my diet and my workouts are better than before. I like to have my cheat meals, or should I say, cheat days, but eating healthy has changed me for the better. I am much less sluggish at work and feel better all around.
CrossFit has impacted my life in a great way. It has shown me I can push my limits, work harder for longer, and has helped me in my firefighting career. I am able to use my body in more efficient ways to complete the tasks required in training as well as real life applications like victim extraction and tool use, which involves big awkward weights being held over head or pulled. It has also showed me in my off time I would like to be a coach to help others change their lives and physical health.
Currently my outside interests include finding a spot on a career fire department, snowboarding, teaching and helping to train the new firefighters on our department, fishing, golfing, relaxing, and cleaning the gym every other week.
Some final advice I have for someone just starting, don’t let your ego hold you back, get the lifts and technique right before you go up in weight. Everyone will get there; you just have to be patient. Also enjoy yourself, make friends, and ask lots of questions. Everyone wants to see you succeed! Thank you for the Selection!
Thank You Kyle, for being part of the SFXF family and thank you for doing such a great job cleaning the box twice a month!!!
Patty Alander
An Artist by trade, Patty came to Stand Firm about a year and a half ago in hopes of improving her fitness and strength. We have been thrilled to see Patty develop into quite the CrossFitter. She had absolutely zero background in weight lifting and athletics, so for Patty to walk through the door was truly a leap of faith. Well, her leap has turned into a giant step toward a life of improved fitness. Patty has worked very hard and continues to do so during her 5 visits per week to the Box. For us, Patty exemplifies what CrossFit is really all about; Someone who wants of improve there quality of life by getting into shape. Let’s let Patty tell her story;
Joining CrossFit is the best thing I’ve ever done for myself. In April 2015 my top rib popped out of place. It was extremely painful and nothing I wanted to go through again. (Although it was no surprise since I’ve been distinctly non-athletic my whole life – it was the Art room for me.) Knowing I didn’t want to be that little old lady with thin bones who was always hurt, I had to do something. A friend recommended CrossFit and I was here the next day.
After the first few days, I could barely walk! It was an eye-opener to find muscles I didn’t even know I had. But I kept coming back because of the people – I’ve never met a more positive and encouraging group. Cal, Tami and their coaches have done an amazing job – their enthusiasm is contagious.
I do a workout 4-5 times a week. It’s great because you don’t have to think about it – just come into the box, read the WOD, warm-up with everyone, survive the WOD, and you’re done in an hour. Not only done, but after pulling yourself up off the floor, you’re energized.
My favorite part is agility training and oddly enough because I’m not very good at it. I love it because I can see the mind-body connection in action. I get better all the time, but it shows me I still have a lot of work to do!
I think I’m proof that anyone can do CrossFit. I started at 57 with an injured shoulder and no previous experience and am now stronger than I’ve ever been. The beauty of CrossFit is the focus on form and scaling, so no matter what shape you’re in you can start. Walking in the door the first time may be the toughest part, but it’s so worth it!
When Cal asked me to write this, I said, No – maybe next year. He said, that’s not what it’s all about. And he’s right – it’s putting in the time and effort. There are so many wonderful people here with various athletic abilities and we all have busy lives but still make it into the box.
Lurline Curren
Lur, as she is known, is our oldest active member, with an emphasis on ACTIVE. Lur is amazing!!!! She also lives the furthest away from the box. Driving from Kremmling 4 to 5 days a week to workout. Now that is commitment. Besides BURPEES, Lur gets into all the CrossFit movements. Her CrossFit skill set is outstanding and there isn’t anything that she won’t try. Lur was the runner-up in our most recent Clean Eating Challenge. She not only attends CrossFit 4 to 5 days a week she also pays close attention to her nutritional needs. Serving as an outstanding example of how, what you eat, along with CrossFit workouts can change your life.
Let’s let Lur tell here story:
What a surprise to be selected as “Athlete of the Month”. Thank you Tami and Cal for the honor.
I was urged to start CrossFit in May of 2017 by my daughter and son-in-law Kelly and Matt Friesen. They kept telling me I would love CrossFit. The first time I went to CrossFit I knew that I would love it especially when I got into better shape. After my 1st workout, I was so sore I could not walk up my stairs, but since I live by, “no pain no gain”, I knew I was onto something. I now strive to go to CrossFit at least four times a week. The WOD is always a challenge but I feel so good when I am done. I have met so many great people and look forward to seeing them regularly. They make me smile. I leave CrossFit in a great mood eve if I haven’t arrived in one. I also get to work out with my granddaughters, who all love to compete with me and beat me. It is so much fun even if I have to do BURPEES!!!
For many years, I played slow pitch softball on both women’s and co-ed teams. I have participated in Ride the Rockies five times and competed in Master’s track meets, where I won 11 gold and 1 silver medals. I also enjoy hiking, snowshoeing and cross-country skiing. The bike riding and track training was all done on my own. Since I grew up before Title IX, I pretty much coached myself when it came to any sports activities. At Stand firm CrossFit I really appreciated the coaching I receive from Tami, Cal and the other coaches. All the coaches provide motivation and technique tips to make sure you are doing things correctly and getting better.
I would urge anyone, no matter age, body shape, experienced or inexperienced athletic background to give CrossFit a try. Tami and Cal have a great motto which really tells the story, “I do today what others won’t so that tomorrow I can do what others cannot”. At my age, I know I can do things that others can’t due to the time I have spent at Stand Firm CrossFit.
Brenden “T-Bod” Bridge
Brenden provides a great example of what CrossFit can do for a person. Busy raising a family, working hard at his job, a couple decades removed from a good high school athletic career, Brenden was not in the best of shape. His first few months of CrossFit were not easy but he stuck with it and now he is amazing. Pounding through workouts, maintaining his intensity and reduced to a puddle on the floor at the end. Just the way we like it!! Great Job Brenden, “The Bod”, Bridge.
Here is how Brenden sees it.
First off I would like to thank Cal and Tami for selecting me as the featured athlete. They are both great coaches, and it is such a great honor in a box full of amazing athletes.
I started CrossFit in December of 2014. Jeff Green and I started talking about CrossFit one day at work and I decided to give it a try. I have been hooked ever since. After the first few workouts I was really sore, but in a good way. It wasn’t long after I started to eat healthier and cut out almost all sugar from my diet. This has helped me to perform better and faster. After about 2 weeks of going I was able to RX my first WOD. I usually come in 3 if not 4 times a week, unless it’s hunting season, then I might miss a few days.
After almost 2 years, I still enjoy CrossFit. One of the best parts of coming to the box for me is the camaraderie, and encouragement you receive every time you come in. I’ve made a lot of new friends and reunited with some old ones. I would never push myself this hard without this kind of environment. I know that I’m stronger and in WAY better shape than I was 2 years ago!!
So for anyone thinking about giving CrossFit a try DO IT!!! You won’t regret it!!!
We would be remiss if we didn’t mention Brenden’s youngest daughter, Aubree, who has become quite the CrossFitter herself. We love having both of them in the box, they add a lot to our community.
Jessica “Q” Fuentes
“Q” as we like to call her, came to us a little
Jessica “Q” Fuentes
over a year ago, and has she taken CrossFit by storm. She comes to the box after a hard day’s work and gets after it in each workout. Jessica’s weight lifting is among the best in the box. She has developed into a very good Olympic lifter. But the best part about Jessica is that awesome smile she wears 99% of the time. The only time you don’t see it is in the last minute of a tough WOD. That’s just fine with us. So let’s let “Q” tell you her story.
I started CrossFit in May of 2015. At the time I had just returned from a vacation and wanted to get back in shape after several years of slacking. I would always talk about starting to go to the gym with one of my co workers, because she wanted to workout too. We looked at several gyms then she told me to check CrossFit out for a month and if I didn’t like it to go to another gym and give it a try. But once I finished my first WOD I was hooked and never left. When I first started doing CrossFit, I felt like I couldn’t move and my whole body was just going to fall in pieces. All the different exercises we had to do in my first WOD seemed impossible to do. Now as I go to CrossFit every week it just seems to get easier and easier. I love a new challenge that every different workout brings.
Over the years the most fitness activities I would do would be gym class in high school. After graduating in 2014, I kind of just stopped doing many fitness activities, Iwould only do small hikes. CrossFit definitely changed my point of view in fitness. I try to go to the workouts at least 4 times of week if I get the chance. My favorite part of CrossFit is that every day is a new day for a new challenge that the workout brings. Sometimes the workouts get really hard but that’s what keeps me motivated to come back the next day and try again. It’s extraordinary the amount of support I get from everyone at the Stand Firm CrossFit box, it makes me want to keep pushing and reaching new goals every day. I never looked at working out as the way I see it now I love it. CrossFit has definitely changed my life and I wouldn’t want it any other way.
Nina “Ninja” Towne
I will let Nina tell you her story but before that, let just say she is a tremendous asset to Stand Firm CrossFit. Her work ethic is phenomenal, she is a fierce competitor and her drive to get better is the best. Because of this she has really taken off as a Crossfitter. All this as she balances a young family and a new career.
I am very honored to be chosen as the athlete of the month, especially by people who I respect so much.
I started CrossFit October of 2015, shortly after I had my little boy, Waylon. I had never done CrossFit before then and my boyfriend, Nate who is one of coaches, kept hounding me to get in and try it because he knew I would love it. Sure enough, I’m ADDICTED! I had no idea what I was getting myself into with the very first WOD. But being a natural athlete, everything clicked so well which instantly made me want more. Of course I was unbelievably sore after my first day, but that didn’t stop me. I have always been a work horse when it comes to sports. I love pushing myself to limits of pain. I have been that way since I was very young, hence I continued to torture myself in Tami’s Strength and Conditioning class back in high school, when I had more than enough credits needed.
I am also extremely competitive, sometimes too competitive. I love that with CrossFit you can push yourself against, not only females but some of the males in your class as well. It’s not just going to any other workout facility and just pumping weights or running on a treadmill by yourself, it is always something different.
I have created some of the best of friendships and relationships at Stand Firm. Some I can even call family. I have met and come close to many people I probably wouldn’t even talk to or get to know if it wasn’t for CrossFit. We all share the same passion and that’s pretty darn awesome. I am lucky enough to workout and see these friends of mine about 4-5 days a week. On Mondays and Wednesday’s I even pull a double and will do a WOD and then the Barbell Club right afterwards.
CrossFit has changed my life immensely. I was in a very difficult stage of my life before Nate, Waylon, and CrossFit. I had no drive or goals set for myself…..eating junk…..no idea what I was going to do next. After I had Waylon and started CrossFit I knew it was game on. I knew I needed to better myself for me and my family. CrossFit has taught me how to set goals and achieve them, that if you work hard you will see results and to push myself to constantly be better. I have grown so much as individual thanks to my coaches and the other athletes that I workout with.
If you’re looking to start CrossFit or questioning yourself if you should start, DO IT! You won’t regret it. You will meet the best people and be put through some tough workouts. You’ll even ask yourself over and over again why you’re doing this, but you’ll return the next day. Better yourself and your health. You only have one body. Take care of it.
Thank you, Cal, Tami, Nate, and Kyle for all your encouragement, patience, and words of wisdom when working with me. You guys are awesome!!!
Justin “The Glide” Hemstreet
Have you watched this guy workout? He is an amazing athlete. Justin is brim full of VIRTUOSITY. What is that, you ask…….”Doing the common uncommonly well.” To me he simply glides through his movements in the box, be it lifting, jumping, pull-ups, toes to bar, running, rowing, you name it, he glides!!! But even better that that, he is an awesome person to be around. He provides such a great example to all of us with his work ethic, his attention to performing perfect reps, his dedication to improving all of his skills and his tremendous attitude every day. Justin has been with us just short of a year and has already provided a lifetime of great memories. Let’s let Justin tell us more about his CrossFit experience.
I started CrossFit about mid June of 2015. Since then I’ve met so many people that probably would never have had a chance to get to know if I had not joined Stand Firm. A lot of movements and lifts have been coming together for me over the past couple of months. Thanks to Tami and Cal, as well as the trainers, Kyle Banks and Nate Towne. Every time I see the trainers they ask me, “How are you doing?”, and give me tips and demonstrate how I can get better at certain lifts and progressions.
On occasion, I’ll do “back to back” classes, and everybody asks me, “How/Why do you do it?” All I can say is that, to work hard, was instilled in me over many years of watching my Mother go to work every day while putting herself through school and providing for me and my two sisters. I have also learned about hard work from my extended family, the Acords. They gave a young man a great job to better himself in life and also helped to instill in me, a tremendous work ethic. Next is my family here at Stand Firm, especially the moms, who work all day, come in and do the WOD and then go home and perform all their mom duties. If they can be a mom all day and then come in and do a 20 minute WOD or a 15 minute AMRAP, it should be a “walk in park” for me to do what I do. To me we are all “Athlete of the Month”!!! Thank You to everyone for being my friends and making me feel welcome at Stand Firm CrossFit.,
As you can tell Justin is quality individual who brings so much good stuff with him to the box. We are all very lucky to have “The Glide” as part of our Stand Firm CrossFit community.
Greg “G-Man” Gardner
Everyone around the box calls him G-Man. My guess is that most people don’t actually know his real name. Greg is one of our original CrossFit athletes going on 3 years now and as he will share with you, it has not been an easy road. Lets’ let G-Man tell you his story.
I am very honored to be selected as the Stand Firm CrossFit Featured Athlete! It has been a wonderful journey full of growth, pain, excitement, discomfort and happiness.
It started exactly 3 years ago when my lifelong buddy, ”Buckskinner”, told me about this new workout regimen he was doing with a a small group at the high school. He would explain the workout in detail but it contained things I had never heard of. I thought, “I have an athletic background, I’ve spent countless hours lifting weights, I think I will give it a try.” The first week I took part I couldn’t sleep because my legs hurt so bad, going up or down stairs was nearly impossible. I did enjoy the challenge, and the people, so I kept going as often as I could. I did have a problem staying consistent with my workouts, however. Only working out 2 or 3 times a week and sometimes missing long periods of time started to work against me and I got a bit discouraged. I would struggle with workouts and the various movements inside the workouts. It was difficult to breath and I felt too heavy. Then it all changed last January, thanks to the Clean Eating Challenge. I started to feel good, I was working out 4 to 5 times a week and I was eating clean.
Then came the 2016 CrossFit Open. I felt better than ever and appreciated all the support from everyone at Stand Firm. It was a very exciting time. I am proud to say, “That my son Mitch has joined with me and is very excited about CrossFit. It brings me great of joy to see everyone at the box support him and I know that CrossFit will be a big reason why he will achieve his athletic goals.”
Has CrossFit changed my life? Without a doubt, YES! I am looking forward to the future and what I can do. I am no longer afraid of the quote from the movie City Slickers, “Did you ever reach that point in your life where you say, to yourself, “This is the best I’m ever going to look, the best I’m ever going to feel, the best I’m ever going to do, and it ain’t that great.”
Thanks Cal and Tami, for all you have created for us. And thanks to all you Stand Firm Fitters, I consider you all my friends.
My advice to anyone thinking about CrossFit; This is a good group of people to be part of, so just get started. As Vince Lombardi said, “The only place success comes before hard work is in the dictionary.”
Everyone at Stand Firm is excited about G-man’s success. He has really turned it on in 2016. Placing 2nd in our Clean Eating Challenge, doing an amazing job in his 1st CrossFit Open and crushing workouts on a nightly basis. When his daughter, Ally, was home from Boise recently on a visit and she commented to me that her Dad was like a kid and he looked amazing. Congratulations G-Man you have really shown us what CrossFit can do. We love your tremendous attitude and work ethic.
Laura “Lizzy” Zietz
“Lizzy“, as we affectionately call her is a spunky red head who can throw some weights around. Everyone agrees that her lifting mechanics and her fundamental mechanics are impeccable, (Thank you Thin Air). When we need someone to demonstrate a movement, Laura is the one we look to. She brings such a great spirit to the box every time she walks in. There is always a smile on her face and an encouraging word for others. Truly a great example of how life is to be lived we are so blessed to have Laura as a CrossFitter at Stand Firm. Let’s let Laura tell you a little about her CrossFit journey.
Corey Trail
Corey started his CrossFit journey 2 and ½ years ago while we were still crossfitting in the high school. According to Corey what attracted him to CrossFit was, “It involves a group of people coming together to workout. That helps me stay interested and motivated.”
The finish to his first WOD was a Tabata sit-up routine. “I remember I could not do one more sit-up. I was totally spent. I absolutely could not sit-up…..it hurt bad.” Now Corey gets in 4 workouts a week and his progress has been amazing. He will tell you, “I love the feeling of accomplishment after I finish a difficult WOD, especially if I Rx it. I really like partner WODs because I find that I work a little harder when my performance helps someone else.”
CrossFit has had a tremendous impact on Corey’s life. When he started he was stressed out, not sleeping very well and a little heavier than he wanted to be. “CrossFit has helped in all those areas of my life, I feel better, I sleep better and CrossFit has helped me get my weight down.” As with everyone at Stand Firm, Corey is still a work in progress. The neat part is he is really progressing. His Olympic lifting and gymnastics movements have really improved in the last several months.
Outside the Box, Corey enjoys hiking, fishing and playing basketball. “I like being active and despite being in my 40’s, if feel like I did when I was 25. I know CrossFit is a big reason for how I feel.” I know that Corey is doing things that he never thought possible just a couple years ago.
His advice to anyone thinking about taking up a CrossFit journey is, “The hardest part is the same as it is with everything challenging, to walk in the 1st day or 1st time. You will ask yourself, “‘What will people think of me?, or What if I can’t do what everyone else is doing”. Simply take a deep breath and walk in. Once you are inside you’ll find out there are actually things that you are good at and things you will need to work on, but everyone is there to learn and improve and they will be excited to have you there.”
Corey, his wife Maria and his oldest daughter Katie are all part of the Stand Firm CrossFit family. We are so glad to have them working out here. They bring tremendous enthusiasm to each class they participate in.
Luis Blanco
Luis has become one of the best in the box. He is a real student of the game….watching video and reading up on lifting and movement technique all the time. Luis has become one of our best lifters and all-round CrossFitters. He regularly does Rx+ WODS. His level of fitness is among the best at Stand Firm. The best part of Luis is the fantastic attitude he brings to the gym virtually every day. Smiling, upbeat and ready to lift heavy weights and throw stuff around. And does he work hard….You can always tell where Luis did his workout because he leaves behind a pool of sweat. No seriously!!! A pool of sweat.
One More Rep Luis!!!
So lets let Luis tell you about his CrossFit experience…..
When did you start CrossFitting? In October of 2013
What attracted you to CrossFit? A co-worker of mine, Shelby Garrett, encouraged me to try it. Everything about CrossFit is amazing. It takes so much out of you from a squat to a push-up it is a blast.
Can you remember how you felt after your first CrossFit WOD? I will never forget, all I could think about was,”I am going to pass out.”
How often do you do a CrossFit workout? I come to CrossFit everyday that I can. Usually 5 Days a week.
What is your favorite part of CrossFit? CrossFit is so complete you do a little of everything. I like the weightlifting and I have liked every workout I’ve done the past 2 years.
How has CrossFit had an impact on your life? CrossFit has changed just about everything. I have lost a lot of weight and I am more fit than I have ever been.
What would be your advice be to anyone who is thinking about starting CrossFit? Don’t spend a lot of time thinking about it. Just get yourself in the door and do it.
Haley “Ragin” Lawson
We call her the Ragin Cajin because of her Louisiana connection, (cousins). Haley is a great example of a young lady transforming herself physically, and mentally using CrossFit. She has become one tough cookie, not afraid to take on any WOD, or any challenge. Last month she was the only high school student to compete in the Highway 40 Throwdown. Her weightlifting has become outstanding, her skills improve every day. We all look forward to seeing that bright red hair walk in the box at 6 am.
When did you start CrossFitting? I started CrossFitting in January 2015
What attracted you to CrossFit? I wanted to get more fit after losing weight, my cousins and my good friend Mark Knight encouraged me to try it.
What did you think/how did you feel after your first CrossFit WOD? My 1st workout was ANNIE. I could not do double unders and I walked away with a burning tailbone from all the situps. So, it was aweful.
How often do you do a CrossFit workout? 4 to 5 times a week
What is your favorite part of CrossFit/Favorite Workout? The workouts are always different, and I like the people involved. We all have something to relate to.
Has CrossFit had an impact on your life, if so, how? CrossFit has made stronger and more physically fit than I could have imagined.
What are some of your outside interests, hobbies, and activities that you enjoy doing? I enjoy running. I even ran in the Winter Park ½ Marathon last summer. Biking and hiking are also things I love to do.
What would be your advice be to anyone who is thinking about starting CrossFit? You are going to get real sore the first week. Hang in there it will get better.
Helen Cuccio
A favorite at Stand Firm CrossFit, Helen, can be found walking in the door most every morning at the 7:00 am. Unless we get a snow storm…Helen doesn’t like to drive in the snow. Helen is one of the greatest success stories in the box. Coming in with absolutely zero weightlifting experience she was the quintessential fish out of water. But through consistent attendance and very hard work Helen is now proficient at weightlifting and one fit young lady. Remember 50+ is the new 30.
Helen started her CrossFit experience in May of 2013 after a friend told her about it. During her first workout she felt very challenged and wanted to see just where this “CrossFit thing” might lead. Getting in an average of four workouts a week, Helen loves the WODs and the strength portions of the workouts. “I really enjoy the people I workout with and, the support I get from the staff is awesome.”
Beyond the box Helen is an avid horseback rider, loves to go boating, snowmobiling and spends a lot of time working with her husband on their property. “I feel so much stronger physically and I have more energy when it comes to my activities. I have improved my eating habits and feel really good about myself.”
We agree that Helen has become such a different person than she was in May of 2013, and it is a good day when Helen comes into the BOX.
Jeff Green
Jeff is as consistent as they come for many things. He can be found in the box at 5:15 every weekday. His technique is always spot on. I dare you to no-rep him. He spends a lot of time on mobility and pays close attention to his nutrition. All this added together has made Jeff into a very fit 50+ year old. He recently finished a 14 year quest to hike the entire length of the Appalachian Trail with his good friend and fellow CrossFitter John Treiber. Congratulations to Jeff and John on a great accomplishment.
When did you start CrossFitting? August of 2013
What attracted you to CrossFit? I was looking for something to stop or at least slowdown my physical deterioration. Cal suggested that I try CrossFit.
What did you think/how did you feel after your first CrossFit WOD? I don’t really remember. I probably felt challenged and knew that is what I needed.
How often do you do a CrossFit workout? I always get in 3 workouts a week and sometimes 4.
What is your favorite part of CrossFit/Favorite Workout? I like it when I finish a WOD. My favorite so far is Chelsea.
Has CrossFit had an impact on your life, if so, how? Yes, my family no longer gets to enjoy homemade mac & cheese all the time. It has made me more aware of my physical well-being, re-united me with old friends and introduced me to many new friends.
What are some of your outside interests, hobbies, and activities that you enjoy doing? I do a lot of backpacking, (see the picture), vacationing with my family, logging, reading, watching my daughter grow up.
What would be your advice be to anyone who is thinking about starting CrossFit? Don’t just think about it, DO IT! It is a very personal experience to suffer alongside others. It’s a great “health plan”, which includes physical and mental exercise , eating right and camaraderie.
PJ Holmes
I have been CrossFitting for almost 2 ½ years now, and regretting I didn’t start sooner. I had friends who were attending regularly at the high school, and a couple of them told me I should give it a try. I kept telling my wife, “I will start Nov 1st.” “I will start Dec 1st”, “I will start Jan 1st” …. I had let myself go for so long I was in terrible shape and frankly scared to work out again – I KNEW it was going to be painful. Cal finally cornered me in the gym one evening in March, and told me to give it a go; I passed that night but attended the next night.
During the first workout, I kept thinking: “why won’t he let me do more, I can handle it” but the next morning I had my answer. I was super sore, but ultimately hooked.
I attend at least 4 work outs per week, but try to make 5. I would say my favorite workouts are the ones with either double unders, rowing or heavier weights. I kind of have a love/hate relationship with Fran.
My favorite part of CrossFit is A.) the people who attend. It truly is a family. No matter what level you are on, you know that the people around you are struggling just as bad, and hurting the same as you, which makes you respect them that much more. I have been in a gym most of my life, and I have never experienced the support and motivation that I have from CrossFit. The ego part isn’t there for the most part, if you are struggling with a WOD, everyone will gather and push you through or join you until you finish. B.) I had been a really competitive athlete most of my life, and had been missing that competition – you really don’t get it from rec league sports. I feel that I have that now; I have a reason to push myself, even if it’s only to get 1 more rep, or improve a couple seconds on a WOD. C.) it only takes an hour.
CrossFit has not only made a positive impact on my everyday life, it has completely changed it. When I was 22 I was in a construction accident, breaking my back and leaving me partially paralyzed. I had to have 3 vertebrae fused, and it took several months to learn to walk again. As a result of this injury I had constant pain and became less and less active, so much so that I even gave up playing softball in the summer. I pretty much went to work and then to the couch. I was overweight, out of shape and constantly in pain. The heavier I got, the more I hurt and the more I hurt the less I would do. So not only has this sport given me back the competitive spirit I enjoy so much, it has given me back the physical life I enjoy. My back has been basically pain free for over a year, I don’t have the aches and pain I had, although it has been replaced with good soreness, and I have more energy. Last winter I was able to coach wrestling, and actually get on the mat with kids, something I couldn’t have even thought about a couple years ago.
My advice to someone who is thinking about doing CrossFit but isn’t sure is: don’t believe all the negative things you read about it. Can you get hurt? Sure, but you can get hurt walking down the sidewalk, or driving in your car. Doing nothing is hurting you too, just at a slower rate. No, you don’t need to get in shape first – no, you aren’t too old – no, it’s not too hard. Give it a try for yourself, stay within yourself and learn the movements. Is it for everyone, no – but it can be done by anyone and it WILL change you.
Kristin “K-Flex” Erickson
Kristin brings with her a tremendous enthusiasm for each and every workout. Her drive and determination are infectious in the box. When she is working out everyone around her pushes just a little bit harder. Kristin is Stand Firm’s 1st female athlete to perform the ring muscle up. She worked very hard all winter on muscle up progressions to accomplish this feat. So let’s let Kristin tell you more about her CrossFit experience.
I started CrossFit one year ago on July 1st, 2014. I still love it just as much as the day I signed up.
After my first foundations class with Tami I was so sore! But I really loved the weightlifting even though I was intimidated by everything, even putting clips on the bar. I still love WOD’s that include the barbell. Picking up heavy stuff is my favorite. But of course the best part of CrossFit is the people! I would never do any of this stuff on my own. Since I workout at different times of the day, depending on my schedule, I have been able to meet everyone at Stand Firm. Many people here have become my treasured friends over the past year.
My CrossFit journey has also made me a better role model for the girls of my gymnastics team. Fitness is a lifelong commitment and it changes frequently but we should always be doing something. I finally found something I love and it has made it easy to stay motivated.
My advice to someone interested in CrossFit is to just walk through the door. There is no need to prepare or “get in shape” for it. No one says that about running. They just get out there and start as a beginner. CrossFit is for everyone and nowhere else will you find such a positive, encouraging bunch of people as you will at Stand Firm.
Cathy Ross
I have nicknamed her Tiny because, through hard work and dedication she has become one fit young lady. Cathy is the first to the box most mornings often she will be waiting at the gate when I drive up. Always a smile and a, “good morning” await. She is tuned in to the upcoming WOD and any video that might have been posted she has surly watched it. So let’s let Cathy tell you about her CrossFit journey.
I started CrossFit about one year ago when the Stand Firm CrossFit Box opened. I was actually very intimidated by the thought of CrossFit but my
husband, Bill, encouraged me to give it a try. I have spent years trying to become more fit and stronger in order to enjoy outdoor activities and slim down. I thought I was really working out hard but not seeing results.
The CrossFit program seemed much too intense for me and I was sure I would not be able to be successful. But I ratcheted up some courage and went to a trial class with Tami. After one session I was hooked. And sore. I left feeling confident that I could participate at my level and be motivated not intimidated, by the stronger athletes around me.
These days I get to the box five days a week, most weeks. I have grown to actually look forward to looking at the WOD each evening and preparing for the next day. My favorite lift is deadlift and I really enjoy the partner workouts when we can laugh a little. I am still struggling with Snatch and “leaving my ego at the door” but I do enjoy the challenge of trying to improve physically and mentally. I truly appreciate all the coaches, Tami, Cal, Katie and especially Nate for helping me improve.
My life has changed since I started CrossFit. Physically I am stronger, lighter and my blood pressure has dropped significantly. I can manage stress more successfully because of the release I get at the workouts. Building camaraderie with new folks, and old friends, makes me feel part of a “community”. Even when traveling the community aspect has been a surprising outcome, and one of the best parts of Crossfitting.
Never having been an athlete in school or my adult life, I have found the Competitive CrossFit activities to be very motivating for me. I definitely take it all too seriously but it is a new adventure for me to see what physical competition is like and try harder than I ever thought I could. Surprisingly, the CrossFit Open was one of my favorite parts of the past year.
I use CrossFit to be stronger so I can enjoy my outdoor activity passions more. Backcountry skiing, biking, hiking and Grandma Duty are much more fun now. I look forward to getting better at everything.
When I talk to people who are interested in CrossFit I always tell them that we are an encouraging community and that they will be accepted for who they are. I relay to them that is a great deal of mutual respect by all the participants for each other and our desire to get strong. I tell them not be afraid…it is FUN!
Mark Knight
Mark has developed into an outstanding CrossFit athlete. You can always catch Mark at the Box at 6 am weekdays before he heads to school. Mark’s hard work has payed some big dividends…He finished 5th in the CrossFit Open in Colorado and 22nd in the Southwest Region for his age group. Let’s let Mark tell you more………
When did you start CrossFitting?
I started at Stand Firm CrossFit last July but I had been doing a little on my own at home prior to that.
What attracted you to CrossFit?
I thought that it would be good way to train for high school cross-country running.
What did you think/how did you feel after your first CrossFit WOD?
I felt like I was going to curl up and die, so…..pretty good I guess.
How often do you do a CrossFit workout?
I try to make 6 workouts a week.
What is your favorite part of CrossFit?
My favorite thing is all the support that everyone gives to me and everyone else. I also like the fact that everybody is busting their butt no matter how bad it hurts.
Has CrossFit had an impact on your life, if so, how?
CrossFit has had a tremendous impact on my life. As a high school sophomore it’s good to get into and learn about living a healthy and active lifestyle.
What are some of your outside interests, hobbies, and activities that you enjoy doing?
In the winter, I participate as a competitive freestyle skier. I also love running a theater through the rest of the year.
What would be your advice be to anyone who is thinking about starting CrossFit?
I’d say to give it a try even though you may be reluctant. It will become addictive.
Cindy Zedi
Cindy started CrossFitting about 1 year ago and has made tremendous progress. She has a great attitude everyday which rubs off on all her CrossFit mates. Cindy was the winner of our Clean Eating Challenge, held during the month of February. Let’s let Cindy tell you more…..
I like to be challenged physically. I like being in an environment of camaraderie where people come together to improve their well being and fitness. This is why I joined CrossFit a year ago. I enjoy the outdoors: running, hiking, kayaking and winter sports like snowshoeing and x/country skiing. Yoga has done wonders for me for flexibility and strength. I love playing and running with my 4 grandchildren. And yes, I want to continue to be young at heart and that means keeping up with these young ones. Enter Stand Firm CrossFit.
When I first entered the box, I was fascinated that a large old warehouse-looking space was transformed into a jungle gym of sorts. Intimidation slowly crept in after seeing thick ropes hanging from the ceiling to the padded floor, the wall on the far side lined with a variety of balls, jump ropes, kettlebells. I saw the weights and bars on the opposite side. I started to have some doubts about what I was getting into as I did very minimal weight training. I tried to decipher the language on the white board with the WOD, reps and funny names like Man Overboard. Was I ready to jump ship? No way, I was ready to be challenged!
I like the warm ups and doing the agility training. I like the WOD and putting the nut in the cup. I am gaining more confidence and perfecting my form with the weights.
When I do not attend the 4 to 5 times a week CrossFit class, I feel yuck. When I do not work out regularly, my husband thinks I get stressed which causes me to nag (at him!). My daily ritual is foam rolling and using the Lacrosse balls. And my body thanks me as I am less dependent on pain medication. One day I hope to say that my favorite part of CrossFit is doing wall balls. I am still working on that one. I also need to say how grateful I am to Tami and Cal for helping me on this journey. Thank you. I am excited to continue to learn and become more agile, strong and fit.
Matt Friesen
Our first featured athlete is Matt Friesen. Matt, started with us 18 months ago while we were still working out at the high school. His transformation has been fantastic. His wife Kelly can tell you more on that. Matt is one of our most consistent CrossFitters despite the fact that he works in Denver. You can count on Matt being at the 6 am WOD virtually everyday and then he makes his way to Denver. That is commitment.
When did you start CrossFitting? Crossfitting since Sept 13
What attracted you to CrossFit? I was seeing WODs posted at the rec center and really wanted to try something different. After hearing about the group at the high school I finally got started.
What did you think/how did you feel after your first CrossFit WOD? I remember trying to keep count of my reps and rounds and really struggling to get through it but people were encouraging me to keep pushing. A few more of those and I was hooked.
How often do you do a CrossFit workout? I try to do a crossfit workout 4-5 times a week. When I am out of town I like to try and find another box to workout at which is always a new challenge. The WODs are all similar in terms of movements or lifting so you can walk into any box in the country and do the workout. We are traveling to Spain this spring and I plan on finding a box in Madrid for a WOD or two.
What is your favorite part of CrossFit? First of all it is the people you meet and friendships that develop in the shared experience of a workout that challenges everybody at their own personal level. Additionally I have learned a 2nd language and am fluent in HSPU, SDHP, DUs, Thrusters, TTB and many more.
Has CrossFit had an impact on your life, if so, how? The impact includes meeting new people and it really has increased my energy level, improved my eating habits and overall strength and mobility.
What are some of your outside interests, hobbies, and activities that you enjoy doing?
In the summer we enjoy camping and rafting. During the school year, with 6 girls, we pretty much stay busy with school sports and activities. I am looking forward to bringing several of them to crossfit this summer.
What would be your advice be to anyone who is thinking about starting CrossFit? I would say just try it and give it a couple weeks. CrossFit is developed so that everyone works at their level. You may be working out next to someone lifting a lot more weight than you but everyone is working at their capacity. Nobody cares what you lift, it is not a competition among peers but rather an individual effort. Track your results, take a picture of yourself when you start, write down what you do and watch how much you improve. You will be pleasantly surprised!