July Athlete of the Month: Mark Rhoades

Mark Rhoades is your July Athlete of the Month! You'll see him bright and early, usually at the 5:30am class. Mark is consistent and has come a long way in his time at NoCoast. While he's made major gains in the gym, CrossFit has become a training tool for what he really loves to do: backcountry skiing. For Mark, he is still passionate about the sport, and CrossFit simply supports more success on the mountain. We love this. Making life more exciting, enjoyable, and inevitably longer and healthier, is the ultimate goal for our members at NoCoast. Read on!


Age/Weight: 57, 150 pounds

How long have you been CrossFitting?  I started at NoCoast in October, 2013.

Athletic/Sports history/highlights:  While I ride bike a good deal, both mountain and road bike, my passion is back country skiing. In 1981 I moved to Boulder from Vermont. Shortly after moving here I met a group of guys who backcountry skied frequently and would do a couple of hut trips each year. At the time we were using skinny cross country skies with (3) pins bindings and leather boots. Very primitive gear by today's standards. As the gear improved over time we were able to ski more difficult terrain and travel more efficiently. I was a strict tele-mark skier for about 25 years but about (5) years ago I converted to alpine touring gear. With the progression of new materials the gear is very light and responsive allowing us to ski even more challenging terrain.

While I continue to ski frequently with the original group of guys I met in 1981, I spend about (40+) days per year skiing with my main ski buddy. We start each new season near the end of October in the alpine, climbing and skiing the new snow that collects in key areas. As the snow pack improves we move to other terrain based on current conditions. In the spring the snow pack starts to consolidate and we transition more towards ski mountaineering to climb and ski the steep terrain that is made safer with warmer weather. Like many die-hard skiers in the area we ski at least once a month year around. At this time we have skied 70 consecutive months.

How did you get into CrossFit? In September 2013 NoCoast had a booth at the Louisville Street Faire. My wife started talking with Sam about CrossFit and somehow we ended up with an offer to try working out for a month free of charge. My wife continued working out for a few months but eventually decided on an alternative work out. I have continued and typically workout at NOCoast (4) days per week. While the workout is great and certainly improves my skiing  and overall health, one of my favorite aspects is the people.

What is your favorite WOD/CrossFit movement? I prefer the skill work as I am able to improve my technique and subsequently I am able to improve my performance.

What is your least favorite WOD/CrossFit movement?  Slam ball - that is simply primitive.....

What is your most memorable CrossFit moment? When I started to realize that I was going to be able to keep up with the rest of the class.

How does nutrition play a role in your fitness and recovery?  While I have always paid close attention to my diet and the nutritional value of what I eat, I have become more aware of how what I eat and drink supports my fitness over the last couple of years. This is particularly true when I ski multiple long hard days. The balance of food and hydration is critical. Additionally, monitoring my diet is key to ensuring that I get quality sleep and subsequently I am able to recover.

How has CrossFit improved your overall wellness?  I think the most noticeable improvement for me is with stress management and the physical effects of stress. CrossFit helps to provide balance in my life.

Advice to new people: Go slow, be consistent, don't ever give up, you can do it.

Good Bye, Veronika.

We regretfully have to announce that Veronika will no longer be at NoCoast. V has been an irreplaceable addition to NoCoast, and we are very sad to see her go. She came to NoCoast when we were much smaller and had nothing too glamorous to offer. Fortunately, she saw something valuable in us, and we were so excited to see such a strong, dedicated, and talented young lady spring onto the scene. She has been a dependable competitor since becoming a member. She's represented NoCoast at several events over the last two years, most notably on the team at the CrossFit Games South West Regional last year, and South Regional this year. She's also participated in

• CrossFit MOB Battle of the Boxes and Battle of the Badges 
• MBS CrossFit Turkey Challenge
• CrossFit Sanitas Tuff Love
• NoCoast CrossFit Lumberyard Throwdown
• CrossFit Frontier Wyoming Open

and will be out on the competition floor again at the Slaugtherhouse Gym Schoolyard Showdown this weekend. 
Clearly, she's in it to win it, and we are grateful to have come alongside her during this season of her life, where she's put in a lot of hard work. She spent many training sessions out in the lumberyard, on cold, dark nights. She also went through our rigorous coaching internship, and has started to hone her trainer skills with our members. This one is a true gem, a strong and focused young woman whose talent has yet to be fully realized. You can see why we hate to see her go. 


So, what's going on you ask? Veronika has decided to take her amazing self to San Francisco. She's accepted an awesome job opportunity with Pure Pharma, a company that falls in line with V's values and interests in nutrition and lifestyle. As for CrossFit, we just want to say whoever gets this girl walking through their doors will undoubtedly be as thrilled as we were. 

We want to say, with a sad but full heart, we wish all the success and PRs you desire, Veronika! We will miss you! Keep getting after it, V! 

Love, 

Your NoCoast Family 

If you want to see Veronika off before she leaves next Thursday, join us at Lulu's BBQ Monday the 22nd at 6pm. 

Athlete of the Month: Nicole Dillon

Nicole getting her first handstand push ups in 15.4!

Nicole has been on a steady incline since coming to NoCoast. She improves readily almost constantly it seems. And while she does have a lot of natural ability, this girl's secret weapon is surely her work ethic. She puts the time in, and when she's doing that, she puts the grind in. When she wants something she goes for it, and this kind of attitude is what makes her stand out to us...in addition to her leggings which are usually neon.

Hometown: Tucson, Arizona - GO CATS!

Age/Weight: 35(boom!)/140 (real hair color: brunette)

How long have you been doing CrossFit? 1 year in July/August

Athletic/Sports history/highlights: Club and college volleyball...I love all sports, but my jumpshot needs some work

How did you get into CrossFit? Actually, a lot of reasons pushed me towards CrossFit.  I really missed the team atmosphere from the sports I played and this particular gym has certainly fulfilled that.  I also miss that competitiveness that team sports gives you.  If you can't tell, there is a healthy competition in every workout, but in the end, the competition with yourself is the only real one.  I will also say that going through a breakup will help you get your booty to the gym, but it is always more than what you look like, its knowing your own strength and moving past limits you thought you would never surpass.

Favorite WOD/CrossFit movement?  I don't think I can give one workout all of the spotlight, but Dan works super hard on all of the programming, so I know he loves us all...All of the workouts during regionals were brutal, but I think we all came out the other side better and realizing that your body is capable of amazing things.  

Least favorite WOD/CrossFit movement: Duh, burpees make me wanna barf, even when not exerting maximum efforts.

What is your most memorable CrossFit moment? I have a few, but one of the best ones was during the CrossFit Games Open, I really wanted to do everything rx'd, even though I didn't know if I could do a handstand push up (I did like 3 - shout out to Nicole Olin) and muscle ups (didn't do any).  There was one workout that required chest to bar.  I just couldn't get up there.  I didn't rx the workout, but I worked with all of the coaches and other athletes at the gym, asking everyday how do they do it.  I practiced kipping from the floor.  I practiced pull ups with a band.  I watched everyone who could do chest to bar. And one night after a 5:30 class I did it. I made Sam film it and sent it to Leah as proof.  At that moment, I really started to believe that anything was possible if you just keep grinding it out.    

How does nutrition play a role in your fitness and recovery?  Holy (guaca)moly.  Nutrition is a factor that I have always been lucky or sliding by with.  At an early age I realized I was gifted with a seriously Speedy Gonzales metabolism.  I am a earnest hot dog aficionado and pizza is ambrosia.  I did the Paleo challenge a few months ago and saw some major results.  The first 30 days was super rough.  But I actually saw more results in the following month.  Eating clean, and 80% Paleo really has drastic results in performance and recovery.  Its a hard road to detox and get out of bad habits, but it works, just like they say...

How was participating in the Open for you? Do you think you'll compete again before next year's Open?  I really enjoyed the Open, I was very nervous about doing it, and then I realized, whats the worst that could happen?  I won't be able to lift that or whatever, but I just tried it and I was blown away at the things that I was able to do.  I think everyone should do it, you're doing the workout anyways - and everyone at NoCoast is amazing, encouraging and available to help you make your goals.  I'm outing myself here, but I really want to compete before the next Open.  Now it's in writing, I have to do it.  Definitely want to participate in Friday Night Fights (Hi Sara Hugo, I haven't forgotten) and get some other fun competitions under my belt.  I'm always nervous.  One of my goals is to learn how to harness that and just have fun.

How has CrossFit improved your overall wellness? CrossFit has impacted my overall wellness in that I feel more in tune with my body and know when to rest, and or when to push harder.  I feel stronger doing simple things.  I think that it brings you mental wellness also, you know you can overcome things if you just put your mind to it.  You just have to be willing to put the work in.  That is the hardest part.  Getting up at 4:30 am to go to a 5:30 am class or driving to the gym right after work to do a 5:30/6:00pm class instead of going home and just sitting there watching Kardashians.  And, its worth it. 

Advice to new people: Be amazed, soak in the awesomeness.  Learn from others, don't be afraid.  Ask for help.  Be yourself.  Wear neon, paint your nails, wear crazy underwear (wear underwear, please especially with Texas running shorts).  Try something new.  Work on your weaknesses and they can become your strengths.  

Athlete of the Month: Wade

Wade is NoCoast's May Athlete of the Month! Wade is the type of athlete that really makes us wish we had a before and after movement video. His technique, efficiency, and grit has improved exponentially. As a result, his fitness is on Beast Mode status. At 21, he is one of our youngest members. This makes us excited to be a part of training a person chock full of potential. Throw in some major drive and focus, and you've got a 21 year old who has got to be standing in the 90th percentile or above of ripped and motivated in his age group. 

Hometown: Born and raised in Vail Colorado. Moved to Louisville in 2007 and have been living here every since.

Age/weight: 21 yrs old at 160 lbs

How long have you been CrossFitting? I've been CrossFitting just over a year now.

What is your athletic/sports history/ highlights: Growing up in Vail I spent most of my life competitively skiing and playing lacrosse. I played other sports too but they didn't really stick. In 2012 I tore my ACL skiing which proved to be the end of competitive skiing and lacrosse for me.

 How did you get into CrossFit? After tearing my ACL, I was in the gym a lot rehabbing my knee. After the rehab ended the whole working out thing just kind of stuck with me. I got into weight lifting for a while and started getting a little bored with it. My stepdad, Steve Long, was working out at NoCoast and recommended that I try it. I've been hooked ever since.

What is your favorite WOD/CrossFit movement? Anything with toes to bar or cleans count me in. I also have been digging doing the Olympic lifts.

What is your least favorite WOD/CrossFit movement? Probably 15.5, I still have nightmares about that one. Oh and burpees don't get me started on burpees. 

What is your most memorable CrossFit moment? The most memorable moments for me are when I am the last one doing a WOD and it feels like I'm going to pass out/possibly die and the only thing keeping me going is getting cheered on by everyone. That's always a great feeling.

How does nutrition play a role in your fitness and recovery? Nutrition plays a pretty big role in my fitness and recovery. I think it's important to eat good, clean food to keep up your health and performance. What you do in the kitchen is equally as important as what you do in the gym.

How was participating in the CrossFit Games Open for you? Do you think you'll compete again before next year's Open? The open was awesome, a lot of fun! It exposed some major weeknesses of mine that I didn't really know about. Now I have the ability to go back and work on those things and improve! I hope to do some competitions this summer when I don't have to worry about school. They seem like a really good time.

How has CrossFit improved your overall wellness? CrossFit has shown me how to keep a good balance in my life and have an overall healthy lifestyle. College can get pretty stressful and CrossFit provides a great outlet to destress, and get my mind off school.

Advice to new people: Don't worry about how heavy you are lifting or if you have to scale a movement, hammer technique before load. When I first started I tried to lift heavy before I lifted with good technique and it was a major setback.

Athlete of the Month: Alyson

Alyson is your April Athlete of the Month! She has been at NoCoast for about a year, and since joining has been consistent, motivated, and present. She has been a great motivator through the 2015 Open, whether its because of her performance or because she is so encouraging to her fellow am'ers. Read on to learn more! 

Where is your hometown?

I grew up in the Chicago area, and that will always be HOME. I lived in Los Angeles for a few years before my husband Kris and I moved to Denver. We quickly fell in love with Colorado and this is our real home now. Honestly, we can’t see ourselves living anywhere else. We live in Wheat Ridge, but I work here, in Louisville.

What’s your athletic/sports history?

Zero. In grade school, I was the stereotypical kid picked last for kickball. As an adult, other than a few sporadic attempts at creating a workout routine for myself, I did some running in my late teens and again after I turned 30.

How did you get into CrossFit?

I’d been intrigued with CrossFit for a few years, but didn’t actually start until January 2014. At the end of 2013, I started a new job in Louisville. My first day on the job, I drove past NoCoast and had a feeling I would end up here one day! It may sound super cheesy, but I really do believe I was meant to be at this place with these people at this time in my life.

Tell us about your CrossFit Games Open experience.

Last year, the Open started right after I finished LiftOne. When we did 15.2 (AKA 14.2) the other week, I was pretty excited, as that was the only workout I specifically remembered from last year’s Open. I could clearly remember I did 14.2 at an evening class, and could remember who my partner and coach were that night. That was pretty much the exact moment I fell in love with the community aspect of CrossFit, and our NoCoast community, especially.

I joined the Open this year knowing I wasn't going to place anywhere near the top. I joined knowing I would push myself to do (or at least attempt) things I didn't think I could do. My only goal was to be able to post a score (even if it is a score of 1) for each workout. My expectations have been met, and I'm walking around with a big grin on my face (and with ripped hands).

The community at NoCoast is amazing, but there’s something about going through the Open together that really helps cement your relationship with the other athletes. I’ve definitely gotten closer to other NoCoasties through my experiences with the Open.

What is your favorite WOD or CrossFit movement?

I love to deadlift! It’s the one CrossFit movement that actually comes naturally to me. My PR of 195 lbs is the one I’m proudest of.

What is your least favorite WOD or CrossFit movement?

Definitely anything on the pull-up bar. My grip sucks and my upper body strength is not, well, my strong suit. To be honest though, I guess I’m mostly just afraid. Afraid I’m going to be terrible, afraid I’m going to fall, or afraid to somehow do something to make myself look dumb in front of everyone. Awkwardness IS my strong suit, sadly.

What is your most memorable CrossFit moment?

There are several memorable CrossFit moments from the last year. I think one that really sticks out is when I actually started practicing squats (outside of the gym, on a daily basis). Lo and behold, my squats improved! Funny how practicing stuff helps you get better…

What role does nutrition play in your fitness and recovery?

I don’t always eat Paleo, but when I do, I feel amazing. I hate calling it Paleo though. Can we please come up with a better name? I have been off and on over the last two years (mostly off), but I have to say I am pretty proud of my performance in January’s nutrition challenge. When I stick with Paleo, I sleep better, do better at CrossFit, and I’m generally in a much better mood. I’m constantly working on getting back on track, and I look forward to participating in the next Nutrition Challenge at NoCoast. In the meantime, who’s down for another food swap?

How has CrossFit improved your overall wellness?

I am one of those “can’t shut up about CrossFit” CrossFitters. CrossFit has had a huge positive impact on my wellness and day-to-day life, and I’m happy to tell anyone about it. Within even a week or two of starting CrossFit, I noticed it was easier to carry my groceries in from the car (please tell me I am not the only one that tries to get it ALL in one trip??). I find I am better able to do the things I enjoy, and it’s a good feeling to know I’m doing something healthy for myself. Also, when you start to do CrossFit, people think you’re bad-ass. That’s pretty nice too.

What is your advice for people considering CrossFit?

I’m glad you asked! Last summer, I wrote a whole article on the subject, you should check it out. Or not, whatever you want. The main point is to not be intimidated, to jump right in.

A friend asked me a while ago what it was that I love about CrossFit. Here’s what I told her: I don’t have experience with other boxes, but I can tell you that the coaches at NoCoast are amazing and help push me to give my best. The other members are inclusive and encouraging. I don't have to plan my own workouts, they’re already planned out for me. The workouts are different all the time so I don't get bored. The coaches make sure I'm doing the movements or lifts correctly so I don't worry about hurting myself. If I can't do a certain move, the coaches help find an alternative so I still get a great workout.

Success Story: John Holton

    

What brought you into CrossFit?

I originally joined NoCoast because I needed to do something to get in better shape, and to be honest my wife “suggested” it.  I also liked the idea of doing an activity with my wife and sharing a goal together.

Give us a little bit of your fitness background, and where you were physically before coming to CrossFit.

I arrived at NoCoast in November last year as a guy who, with exception of occasional weekend hike and on short run on tread mill, did little working out or exercise activity.  Certainly nothing organized or in a class setting.  I was not in good shape when I walked through the NoCoast doors for the first time.

What were your first impressions of joining a Cross Fit gym? What things have rung true and what things are not?

Prior to joining NoCoast,   I had heard the typical remarks about CrossFit, it's a cult or religion and you need to be all in “drinking the Kool Aid” or not at all.  Though my wife may not agree, I’m an optimistic and overall positive person and these things really weren’t in my mind me when I first visited NoCoast.  I had to see for myself.

My first impression of NoCoast was positive one.  I was impressed there was a month long LiftOne program that taught the new members the movements and workouts.  Providing a good foundation to build on.  During this class the coaches were patient and seemed to really care that you are learning at a level that’s appropriate for the individual.
 

What has most impressed me is the attention and focus that is provided to all the students in each class after the introductory LiftOne. No matter what the level of the individual, the coaches are watching and providing tips and encouragement. The members in the class are supportive and cheering each other on. 
  

Now that I’ve been going for  four months I certainly don’t feel I'm in a cult  and I don’t remember drinking any Kool Aid.  However, I do feel I'm part of a community and team.  There’s a positive feeling in the NoCoast gym.  I’ve made friends and feel supported.  For me NoCoast and the CrossFit program is a perfect setting for getting fit, stronger and healthier.              

We know CrossFit had an impact on some lab work you recently did. How has CrossFit helped with this? How has diet helped with this?

Prior to joining NoCoast in early November last year I was in poor health. I was on blood pressure medicines, had high cholesterol, and pre-diabetic. I was heading in the wrong direction.  After nearly three months of doing CrossFit, 3 to 4 days a week and participating in the 30 Day Nutrition Challenge, I  had a physical exam and blood work and the results shocked me.  Even my doctor was  surprised and impressed.  

 

Here are the Lab results. 

Name & Standard Range            October 2013           January 2015

Cholesterol 0 - 199 mg/dL	226 H	190
Cholesterol, non-HDL <=150 mg/dL	182 H	133
HDL >=40 mg/dL	44	57
LDL	134	123
Triglyceride <=200 mg/dL	239 H	51

Prior to staring CrossFit, my Blood Pressure was hovering in mid 130s over high 80s.  This while being on blood pressure medicine, 10 mg of Lisinopril and 12.5 mg hydrochlorothiazide.  In mid-January, little over two months after joining NoCoast, and half way through the 30 Day Nutrition Challenge, my blood pressure was down to low 120s/70s.  I’ve since reduced my BP meds in half and soon will be completely off.

What impact does what we do at NoCoast have on your overall wellness? How has it changed how you view your future?

 When I joined NoCoast I expected I would get in better shape, but I never imagined the extent of how much healthier and stronger I would get.  The workouts and the meal challenge have also helped me get connected with my body.  I now can see how food and exercise, or lack of it, makes me feel and the affects me.    And I look forward to going to the class and the satisfying feeling afterwards of accomplishment and energy that comes from the work out.  I enjoy the community NoCoast provides. 

March Athlete of the Month: Ryan McGreary

Ryan McGreary is a CrossFiter who joined NoCoast after moving to the area. We've been very impressed by his consistency, commitment to progress, and, most importantly, his challenge crushing abilities. In a short few months, Ryan has crushed the Airdyne challenge, Performance Challenge, and has shown up to two Friday Night Fights to throwdown. So, we figured we need to know more about what makes this guy tick. Enjoy!

Hometown: I grew up in Chester Springs, Pennsylvania, but I lived in Northern Virginia for the last 14 years before moving to Louisville several months ago.

Age/Weight/Height: 36 / 202lb / 6'4"

How long have you been CrossFitting: 15 months

Athletic/Sports history/highlights:

• Cut from the middle school basketball team as the 2nd tallest 7th grader. Embarrassing.
• Tried track and field soon after. Humiliating.

• Mandatory middle school swim class revealed I had a knack for chlorinated sports. Joined the local swim team that summer. 
• Fastest 200y freestyle time in the country in 14&under age group. That PA State record still stands 22 years later.

• NCAA Division I Swimming at University of Virginia. Team Co-Captain.

• (insert bike accident and elbow dislocation that set back my collegiate athletic career.)
• (insert the lazy years post graduation where I lost my swimmer physique)
(insert repeated elbow dislocations...don’t ask)

• Later, occasionally competed in running races, open water swims, and triathlons as a means of getting back in shape.

How did you got into CrossFit? Triathlons helped my fitness in the summers, but I always fell off the horse every winter. A friend convinced me to try a CrossFit class once during the middle of a triathlon season; that workout crushed me. I never went back. It took another ~18 months before I signed up for a 1-month on-ramp program at a box close to my house in Virginia. The rest is history. I haven’t missed a week since, well, except for the “death flu incident of January 2014.”

Favorite WOD/xfit movement:
“Ghost”: I’m not sure why, because burpees aren’t my friend, but I like workouts with rowing and double unders. Also, Fight Gone Bad style workouts match how I like to track improvement over time.

Least favorite WOD/xfit movement: I have two. One super short, and one that took me forever. 1 min Airdyne for calories: I’ve never felt so much pain after any workout like that before.
 Open 14.5: That was the first workout where I truly wanted to give up and quit. I even asked my judge to keep an eye on me, because I started to get tunnel vision.

Most memorable CrossFit moment:Struggling through the Over Head Squats in Open 14.2. Getting repeated no-reps on the T2B in Open 14.4.

How does nutrition play a role in your fitness and recovery? Unfortunately, “you are what you eat” becomes truer with age. I certainly have my vices, and I can binge eat like no other, but I have a better understanding about how that will make me feel tomorrow. I feel my absolute best when I’m on a healthy nutrition cycle, but it’s still hard to stay on it.

How has the transition to Black Track been? Heavier. :-) It’s only been two weeks so far, but I’m happy with the transition. I’ll be scaling MUs and HSPUs for a while still, and I’m okay with finishing last. It’s given me some new goals to shoot for.

How has CrossFit improved your overall wellness: The biggest benefit is keeping me on a more even keel mentally. I impose a lot of work stress on myself, and the time at the gym is a complete separation from that. Back when I used to swim, bike, and run, my mind would wander and overthink the stresses of life. CrossFit helps keep me focused away from all that nonsense – mainly because there isn’t much room for wandering.

Physically, after letting myself get soft for several years, it’s fun to recognize the benefits that come with improved core strength and physical awareness. From slipping on ice and catching yourself in a one-legged balancing act to handling the impact when the kids perform the unexpected jump-off-the-couch-gimme-a-piggy-back-ride maneuver.

Advice to new people:

1. If you’re really new, that hip flexor pain that feels like you seriously damaged something...don’t worry. It goes away in about a month.

2. Don’t worry about too much gear. A lacrosse ball, some athletic tape, and a $7 speed rope can go a long way.

3. Struggling with OHS mobility? Try 10-20 over head air squats with just a PVC every day before warmup.

4. No one is bothered if you finish last or can’t lift that weight. Just show up and try to improve next time.