CrossFit Kids Registered Programs are CrossFit affiliates recognized for their completion of both the Level 1 Course and the CrossFit Kids Trainer Course. As a CrossFit Kids Registered Program your kids’ trainers are required to pass and maintain an annual background check, have taken the CrossFit Kids Course, and your affiliate enrolled in additional insurance. These requirements are advertised to prospective clients when your program is linked to our website and our logo is displayed on yours. Parents know you have taken steps to ensure the safety and best possible instruction for their children. What to Expect from CrossFit Kids & Teens at PCC:
CrossFit Kids:
Starting July 10th, PCC is excited to introduce CrossFit Kids to the Portage CrossFit Community! This summer at PCC, we will be offering CrossFit Kids to youth ages 9-12. Classes will last anywhere from 45-60 minutes and will meet three days a week. CrossFit is a fun way to stay active during the summer. It is important to understand, however, that CrossFit Kids is not simply a scaled-down version of CrossFit. It is an entirely different version of CrossFit, geared and designed for a special population and the specific developmental needs of that population. (Neurological, cognitive, motor, etc.) Your kids will never get bored because no two workouts will be the same. Over a four-week session, your child will be focusing on skills that will make him or her a well-rounded athlete. All the workouts are scalable, so no particular level of physical fitness or athletic ability is necessary to reap the benefits of the class. Come and give it a try! Sign up for CrossFit Kids here! CrossFit Teens: Also starting July 10th, PCC is super excited to offer CrossFit Teens! CrossFit Teens is intended for youth ages 13-18. Class will last anywhere from 45 to 60 minutes. This session will last four weeks and meet three days per week.CrossFit Teens is a core-strength and conditioning program designed for the teenage athlete. Classes combine weightlifting, body weight movements, plyometrics, running and rowing in a constantly varied, highly intense class. Our goal is to improve the athlete’s strength and endurance as well as focus and perseverance. All levels of physical fitness and athletic ability are welcome. No two workouts are the same, and all workouts are scalable. While this age group will begin to work with heavier loads, over longer time frames and at higher intensity, safety is of course the priority. Under the careful guidance of a CrossFit instructor, teens will not only learn how to get stronger and fitter but also understand the importance of setting goals and attaining them. We at PCC want them to realize the benefit of seeing health and fitness as a lifetime pursuit. Sign up for CrossFit Teens here!
I wanted to be a police officer, but life happened and I ended up going to college for business management; I now have the dream job of being the GM of Vintage Motorcars in Sun Prairie, WI. I run on a regular basis, and my goal for this year is 500 miles. I am planning on doing 3 half marathons this year along with a few 10k's and 5k's here and there. I love playing every sport but my favorite is soccer. I started playing soccer when I was 5. I still enjoy playing softball, volleyball, and basketball every chance I get. My daughters are both members of the US Navy Sea Cadets program out of Sheboygan. My favorite thing to do is explore waterfalls. I love going to northern WI a couple times a year and finding new ones and exploring other states to see what they have. My favorite place for hiking and waterfalls is Tennessee. I enjoy pretty much everything you can do in the summer and it's a bonus if it involves water. In the winter, I enjoy snowboarding and leaving Wisconsin to go somewhere warm. The most important thing to me is family.
When did you start doing CrossFit? The first time I did CrossFit was a few years ago when the Foundry was open. I only did it for about 4 months though. I started with Portage CrossFit Coop in April of 2017. It took me until about October to get on a consistent schedule, but now I feel like I'm missing a part of my day when I'm not able to make it in. What is your favorite movement and/or benchmark workout? This is a tough one because I don't know that I have one. I like the challenge of all the workouts and movements. Out of all the movements Push Press or Strict Press are probably the ones that I'm the best at, because they don't involve a lot of other movements and they're the hardest to overthink. My favorite workouts are the ones where you really feel like it kicked your butt. What has been your biggest struggle? I would say snatches; I know I have a lot to work on when it comes to a lot of the movements, but I enjoy the challenge and know that with enough practice the things that I'm uncomfortable with will come. What has been your biggest improvement? I haven't been told to keep my knees out while squatting in a while. What goals are you currently chasing? My current goals are to get to where I can do pull-ups, not just 1, handstand pushups with only 1 mat, 24" box jump, more RX WODs, increase weight on all movements, and most importantly have consistent/proper form on all of the movements. If you could design a workout, what would it be? 5 Rounds 1 min Push Press 1 min Sit Up 1 min Clean 1 min Row 1 min Rest How often do you talk about CrossFit? Everyday, I love it. Burpees: Love ‘em or hate ‘em? I don't mind them in short spurts like 7-10 at a time. I hate them 50-100 at a time. Do you have a favorite story about the Coop? I don't have a specific story but my favorite part about the Coop is that no matter how many rounds or how fast you do the rounds everyone high five's at the end of the workout and says good job. The support here is amazing. What advice would you give a new PCC member? Don't get discouraged or compare yourself to anyone else. Don't be afraid to modify. Keep track of your workouts. I didn't start to do this until I was 6 months in and I regret it. Always listen to the coaches; they are always trying to help you improve. Also, don't be afraid to ask questions or get a little extra help with a movement that you're not quite getting. Know your limits and don't be afraid to stop when you meet them or push until you find them. Most importantly, Have Fun!
Ryker. I “talk a lot” about the importance of being in shape and taking care of yourself and the choices they make. Then I took a “mirror test” …Failed… (I wouldn’t listen to me either!), and decided to “Do” something about it. Hopefully this will give them a better understanding of what I’m trying to say.
When did you start doing CrossFit? I started the first week of September 2017 What is your favorite movement and/or benchmark WOD? Box jumps! What has been your biggest struggle? The ropes (I used to be able to do these 20 years ago and was actually good at it sadly, I couldn’t even get off the box when I tried) and double unders. What has been your biggest improvement? The row machine and as of Dec 21 I climbed the rope (might we add LEGLESS)! Twice!! What goals are you currently chasing? I am going to start running 5k organized runs again. If you could design a workout what would it be? ANYTHING… EXCEPT WALL BALLS!!! How often do you talk about CrossFit? Weekly. Burpees: Love ‘em or hate em? Love burpees! Do you have a favorite story about the Coop? “GOOD MOURNING…… ROD!” What advice would you give a new PCC member? Listen to the coaches. They are very knowledgeable and encouraging. All you have to do is show up. ALL the people in PCC are not like others in my opinion. You will have to experience for yourself. I feel there is great leadership in this club and it doesn’t take long to figure that out!
has always been my thing.
When did you start doing CrossFit? I started CrossFit in September. I had an itch for awhile. I've always felt strength training is the best form of exercise, and I'm always looking for variations of it. What is your favorite movement and/or benchmark WOD? I like back squat. It's one of those moves that functionally is critical for a healthy low back, and the easiest way to wreck it. Such is life. What has been your biggest struggle? I struggle with most CrossFit moves. Toes to bar, muscle ups, double unders, hand stand walks, etc. I'm scaling everything, but snatch is by far my biggest frustration. It's something I should be good at... What has been your biggest improvement? A couple months in my core strength has been the most noticeable difference. My calluses are also impressive. What goals are you currently chasing? Goals: Dmitry Klokov. If you could design a workout what would it be? It'd involve more bicep curls. How often do you talk about CrossFit? My wife says too much. Burpees: Love ‘em or hate em? I was indifferent on burpees until 100 of them were programmed. I think I cried at the end and tried to play it off as sweat. Do you have a favorite story about the Coop? I don't have any stories, but I've really been impressed with the coaching. What advice would you give a new PCC member? The shoes help! Also, you should probably stretch in your free time. And, for 2 weeks learn to love an ice bath.
year) and expecting a baby girl end of February. I work very part-time at Seubert Family Dentistry as a hygienist.
When did you start doing CrossFit? Started CrossFit 4 years ago. I begged Mitch to go to a free class on our 1 year anniversary and was immediately hooked! What is your favorite movement and/or benchmark workout? I might be crazy, but I love thrusters!!! What has been your biggest struggle? Biggest struggle- being ok with not hitting pr's or lifting heavy while pregnant. What goals are you currently chasing? Goals- just getting to the gym right now and trying to maintain, but I plan to master butterfly pull-ups and bar muscle ups after pregnancy. If you could design a workout, what would it be? My ideal workout would be burpees and thrusters (like that one open workout!) How often do you talk about CrossFit? Probably talk about CrossFit more often than not. Burpees: Love ‘em or hate ‘em? Burpees I love when not pregnant. Do you have a favorite story about the Coop? It is not just a place to workout, everyone kinda becomes your family. What advice would you give a new PCC member? Advice- just keep showing up, you'll be surprised one day you'll be able to do something you couldn't before!
daughter, Harlow Ivy who is almost a 1 year old and a mini golden doodle named Lyell. We are also expecting another baby having the due date of February 27th. As of now many of my hobbies have been pushed aside to work on our first house we bought about 1 month ago. Otherwise I enjoy golfing, fishing, hiking, and will start curling this winter on Monday nights.
When did you start doing CrossFit? I started CrossFit about 4 years ago down in Wauwatosa at Badger CrossFit while I was in dental school. Once Hannah drug me in I was hooked. What is your favorite movement and/or benchmark workout? My favorite movement would have to be snatch due to the large improvement I have seen in the lift since starting CrossFit. It is a very technical and difficult movement. When I first started it was my biggest struggle but once my form improved my max increased drastically. What has been your biggest struggle? Right now my biggest struggle is deadlift. Just seems like a lift that I have never really seen any improvement. What goals are you currently chasing? My current goals are to reach a 200# Snatch and a 300# Back Squat. Both of which I feel I am very close to attaining. If you could design a workout, what would it be? If I could design a workout it would involve running, rowing, AirDyne, and any movement without weights. I like the cardio workouts where you just keep moving. How often do you talk about CrossFit? I don't talk a ton about CrossFit in my everyday life. I mainly try to see CrossFit as a workout to stay in shape and not as a sport. I am naturally competitive but don't want to push myself too hard to the point of injury. I am always trying to think form first. Sometimes I have to hold myself back. Burpees: Love ‘em or hate ‘em? Love me some burpees. Do you have a favorite story about the Coop? I'm new to the Coop, so no crazy stories to note yet, but I have noticed how welcoming everybody is and how easy it was to step into the community. What advice would you give a new PCC member? For advice for someone starting CrossFit, I would tell them to not go up in weight until you feel confident in your form and it is consistent. Number one thing to do is listen to your body and if something doesn't feel right it probably doesn't look right. Once your form is solid, the weights will go up as well. If you focus on weight rather than form that's when injuries happen.
You recently took the CF-L1 course, why did you decide to take the course and what did you learn from the course??
I took the CF-L1 to have more of an understanding of CrossFit, and I’m really glad I did. All I knew last month was the workouts, lingo, and other basics, this month I have a whole new view of what I need to work on to get better, and an overall different mentality towards CrossFit. What impressed you most about the course? After the classes of CF-L1, I was impressed on how well my trainers have taught me at PCC and at the course I was rarely corrected on my form. So listen to your coaches, they are trying to protect you, not limit you. How are you going to take what you learned in the CF-L1 course and apply it to your workouts? Now realizing that I can work out ten times a day and still not make much traction without correct nutrition was a sidestep that I learned at the CF-L1 class. I’m probably like a lot of you, I don’t eat horrible, but I don’t eat like Ben either. I’m still working on getting the bad food out of my house and keeping it out. You’ve morphed into our resident handyman and the board, coaches, and members cannot thank you enough for all you do around here. Tells us about some of the projects you’ve done at the new location. Handyman? Yeah, I’m just trying to help get PCC up to an even smoother and more functional facility. What project has been the most challenging? Everyone has had really good ideas so making them work for everyone is the fun/difficult part. It’s a challenge to make everyone happy, but we all have the ideas bouncing around. I probably use PCC to break away from the monotony of everyday work. This is my idea of procrastination by misdirection, working on something else, to avoid other work. My house is a mental and physical project, overwhelming at times, so it’s good to just take a break from it, come back to it with more focus, and then attack one thing at a time. How did you learn all of these handyman skills? I’ve always been good at maintaining, fixing, and making things, it comes really easy to me. Just playing my strengths I guess. Is there anything you do not have “back at your house?” I do have a lot of “things” at home because I like to be prepared, this is a blessing and a curse. The common joke is “Just ask Kuper, he’s probably got two of them.” Thank you everyone for making me Member of the Month!
Leah: The biggest thing in my life right now is BEING ENGAGED!! My fiancé David is a herdsman at Alta Genetics in Watertown, and he does not do CrossFit (yet). I still live at the farm I grew up on, and I wouldn’t have had my childhood any other way. Just ask Cassie how much of a blessing and privilege it was growing up with me for a sister. My day job is at the front desk at The Little Potato Company in DeForest. I was first introduced to weightlifting in high school, and Cassie and I started from the very beginning making sure that our squats were bigger than the boys’.
Cassie: I grew up on a beef farm, so working hard has been one of my constants. I am married to Zack, who does not and probably will not CrossFit, but that's okay, CrossFit is my "me" time. Zack and my story shadows the country song by Rodney Atkins, "Farmer's Daughter." We have two dogs, Max and Grace and have given the lake life a chance this summer with the purchase of our first pontoon. I can't seem to get away from my agriculture roots and work at Gumz Farms under a few hats, but I mainly take care of marketing and food safety and have already been there for almost five years; I guess time flies when you're having fun. When did you start doing CrossFit? Leah: I had pretty good squat form as a toddler… I was first introduced to the idea of CrossFit in my early 20’s, and I started with PCC at the very beginning with affiliation in late 2014! Cassie: Leah made me do it. I have always been into weightlifting since high school and through college because of sports. When I graduated, I no longer had a coach making me do workouts, so I did my own thing for a little over a year until I finally caved in to Leah begging me to give CrossFit a try. I've never looked back from that first 4:45AM workout in Tom's garage. What is your favorite movement and/or benchmark workout? Leah: Not running is my favorite. Cassie: My favorite movement is probably the clean and jerk because I have started learning how to break it down and improve my technique. Hence, Grace is definitely my favorite benchmark workout. The faster I can pick up that bar and get it overhead 30 times, the sooner I am done. What has been your biggest struggle? Leah: Most of you don’t know this about me, but my biggest struggle has ALWAYS been on the inside. CrossFit has helped me through depression as well as disordered eating. Just like WODs, each day can be a challenge, but embracing it never fails to reward! Cassie: Not comparing myself to others, but rather competing with myself. I'm getting there. What has been your biggest improvement? Leah: My biggest improvements has been in my Olympic lifts. When you realize, “Hey, I could totally clean myself!” it’s a good day. Cassie: Pull-ups! Last summer, I decided to clean up my diet and lose some weight and I finally got my pull-ups! Not all improvements at the gym come from the gym, sometimes you have to do some work in the kitchen. What goals are you currently chasing? Leah: Right now I just want more intention and consistency with my workouts. I’ve been getting better with the ‘one step back, two steps forward’ mantra. Cassie: I don't know if I want this written down, but here it goes. I think it would be awesome to clean 200#. I'm not too far away, but it will be a good challenge. By the time I am 30 would be cool too. So, I have a little bit over a year. It's official, you heard it here first, folks. If you could design a workout, what would it be? Leah: A partner WOD where Cassie cleans and I do burpees!!! Cassie: Leah's answer is great as she didn't know my answers, but included cleaning for me. I'd have to go along with that; she can have all of the burpees. How often do you talk about CrossFit? Leah: I only talk about CrossFit when it comes up… which is usually multiple times per day… per myself… The food vending gent at The Little Potato Company is Matt Fraser’s doppelganger. He didn’t know who that was. Cassie: All the time. Not quite as often as an EMOM, though. Burpees: Love ‘em or hate ‘em? Leah: Love ‘em. SO. HARD. Cassie: Meh. They aren't my favorite, but I know they are good for me. Kind of like taking vitamins when I was little, and Leah would hide hers all over the house. Do you have a favorite story about the Coop? Leah: The story of where we have come from where we started is my absolute favorite!!! Cassie: Leah loves to take credit for introducing me to my current employer. So, that's a pretty good story. But, an actual Coop story would have to be just loving how awesome of a community we have here; we are so blessed to have each other. What advice would you give a new PCC member? Leah: The hardest thing that will be asked of you is to show up. Cassie: If you feel like the AirDyne is broken because it is taking you a long time to acquire calories, it's not. But seriously, just take it one day at a time. Have fun meeting new people and give yourself time to learn and grow. Rome wasn't built in a day.
the last 16 years. We live in Montello with our 3 boys and 4 dogs. I work for Marquette County Clinical Services. My interests and joys are simple, SUN and SLEEP. However as a family we like to camp, hunt, and fish.
When did you start doing CrossFit? After a year of listening to Maggie say how much she loved CrossFit I decided to finally give it a try. I started the fundamental classes back in February. What is your favorite movement and/or benchmark workout? My favorite movements are the ones I can do without thinking too much. Such as box jumps, jump rope, or burpees. A benchmark for me was getting my first double unders. What has been your biggest struggle? My biggest struggle is by far myself. Getting my mind to allow me to do what my body wants to do is a struggle every day. What has been your biggest improvement? My biggest improvement was showing up for the fundamental classes. I have been working out on my own for over a year doing nothing but cardio, cardio, cardio. The thought of lifting weights was something that scared me and still does. However I am slowing getting over it. What goals are your currently chasing? My overall goal is to be able to look in the mirror and be proud of the changes I’ve made. To LOVE MYSELF!! If you could design a workout, what would it be? If I were able to design a workout it would be a stretch day of yoga to give my aching body a rest. It’s still not used to all this heavy activity. How often do you talk about CrossFit? Ummm, pretty much all the time when I’m complaining of my aching body. Burpees: Love ‘em or hate ‘em? Love em’. I hate doing a lot at one time but love that I don’t have to think about what I’m doing. Do you have a favorite story about PCC? No not a favorite story per se, however, I do love that we are able to be ourselves during classes. Even if that means peeing oneself during jump rope. What advice would you give to a new PCC member? Give it a try even if you’re unsure of yourself. We all were newbies at one time with the same fears and insecurities. The encouragement and support you get is truly amazing. When you’re telling yourself you can’t, you have someone right next to you telling you, you can. The feeling you get when push past your own mind and realize you are capable of doing things you never thought were possible makes you push even harder the next time. |
AuthorHi! My name is Cassie and I am in charge of Portage CrossFit Cooperative's website and Facebook page! If you have any questions feel free to message us on our Contact Page or you can find me on Facebook. I look forward to meeting you! Categories
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October 2018
Portage CrossFit Coop
211 E. Albert Street Portage, WI 53901 P.O. Box 3 Phone: (608) 345-7109 portagecrossfit@gmail.com |
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