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:

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. 

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!

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.

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.  

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

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. 

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

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. 

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!! 

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!