Athlete Spotlight – Jennifer Rothschadl

Athlete Spotlight – Jennifer Rothschadl

Can you give us a little background on your life?

I was born in Superior, Wisconsin and was active in sports and other physical activities throughout most of my childhood. I practiced ballet from the age of 2-years-old until the age of 15-years-old. My involvement in physical activities dramatically decreased when I became a single-parent at 18-years-old. I moved away from my family, alone with my son, to start college. I remember struggling with all of the responsibilities that I faced being a single-parent while managing my own finances and completing schoolwork. It was overwhelming at times.

Fast forward 11 years and I was completing my doctorate in clinical psychology. At this point I had completed my bachelor of science degree and masters degree in clinical psychology, married the man I had been dating for 2 years, and I was planning for the future.

I told myself time and time again that I would find some time for myself and that I would find time to attend to my physical fitness “one of these days when things weren’t so busy.”

As you might imagine, things continued to be busy and I only continued putting my physical fitness on the back burner for that “magical,” non-existent, less busy day. It wasn’t until 2 years after I had my daughter, 1 year after I had been in a bad car accident that required 8 months of physical therapy, and a few months after my husband and I were separated that I realized… something has to change.

I had gained 90 pounds while pregnant with my daughter and managed to lose 70 pounds over 2 years through adjusting my diet alone.

I realized I needed something else.

I needed something more.

That’s when I found CrossFit.

How did you first hear about Crossfit?

I first heard about Crossfit through out-of-state friends that were involved in a Crossfit program in their area. They shared information with me about nutrition that I had never thought much about and they seemed to be happy and loving life. When I saw an advertisement on FaceBook for Crossfit Mendota’s Bootcamp, that just so happened to be located directly between my home and my private practice, I thought, “This is it! This is going to be something that I do, just for me… and I literally pass the location every day driving to and from work so I would have a hard time talking myself out of going.”

When did you start with CF Mendota, and what got you in here for your first class?

My first day of CrossFit Bootcamp was February 20th, 2016 at CrossFit Mendota. I had a friend that I work with sign up for the bootcamp with me to hold me accountable.

I was stressed out, had 20 pounds I wanted to lose, and was in desperate need of a healthy outlet.

I hadn’t been sleeping very well and didn’t have a lot of energy or mobility.

Before I signed up, I remember thinking CrossFit seemed really intense and really interesting. I began talking to my friend about the advertisement I saw while we were working together one night. I was at work the next day and none of my clients could make it to the office due to a snowstorm. I had some lingering questions on my mind so I called CF Mendota. I talked to Pat Costello on the phone that day and he assured me that the bootcamp coaches would work with us, wherever we were at to start out with. Whatever he said must have been inspiring because after that call my friend and I were signed up for the very next bootcamp.

What kind of results have you seen since starting at CFM?

I have seen so many results in almost every aspect of my life. It has been unbelievable!

Where do I begin… day 1 of my first bootcamp was very intense. I could barely even bend into a semi-squat like position, I was a good 2-minutes behind every other person when we ran our very first warm-up run, I couldn’t do a push-up unless I was practically still vertical, and burpees… I looked like a flopping fish out of water and managed to skin, bruise, and scrape up both of my knees just attempting to do one. I couldn’t finish the baseline workout in the allotted time and I could barely walk to my truck after trying it. I also looked at the Paleo diet list that very first day and noticed that most of my diet was dairy and potatoes with a few veggies and some meat on the side, which doesn’t fly with Paleo. I might have never returned if it weren’t for the friend who enrolled with me that promised to hold me accountable, the supportive coaches, and my fellow, encouraging bootcampers- two of which literally helped me off of the floor after the first workout so that I could walk out to my car that first day.

I completed my second bootcamp today, May 21st, 2016.

I’m proud to say that:

  • I can finally do a true to form squat and my 1 minute squat max went from 20 to 41.
  • I have improved in running with time and effort put into to doing it, even when I really didn’t want to (and even running in the rain when our coach gave us the option to row instead).
  • I did my very first floor push-up
  • I improved my 1 minute push-up max from 18 to 25.
  • I can also do a true to form burpee (and I’m not sure how my knees ever used to hit the ground before, but they don’t anymore… Yay!).
  • I improved my plank hold from a 30 second max at the start of my first bootcamp to a 2 minute and 7 second max during the last week of my second bootcamp.
  • I went from being unable to finish the baseline workout in the 10 minutes allotted time to finishing it today in 6 minutes and 32 seconds.
  • I also lost 23 pounds, 4 inches around my waist, and went from a tight fitting size 12 pant to a loose fitting size 6 pant.
  • I sleep at night. I have energy during the day.
  • I find it easier to focus and concentrate.
  • I feel much less irritable and I’ve just been so much happier in general.

This has really been such a blessing in my life.

I feel like a refreshed and revitalized version of my former self.

Top 3 Favorite Foods. 3-2-1 Go.

  1. Chicken cooked in avocado oil with piles of steamed veggies (this is one of my everyday staples).
  2. Spinach with sliced almonds, shredded carrots, dried cranberries, and salmon (without dressing, just freshly squeezed lemon and ground pepper on top.. Mmm!).
  3. Eggs, eggs… and more eggs! Scrambled, in an omelet, hard boiled.. If it’s an egg, I will eat it!

If you were a superhero what power would you want and why?

I am a Licensed Psychologist so I would be Super Psychologist with the magical ability to instill willingness into all of my clients and the power to download all of my thoughts into the various forms of documentation required so that I could spend more time doing the face-to-face work that I love, with less time spent documenting everything in 10 different ways to appease insurance companies. Why? Because I love what I do, I just wish I didn’t have to spend hours of my life documenting it. This would also give me more time to work on co-authoring a children’s workbook to help teach Dialectical Behavior Therapy (DBT) skills to kids ages 7- to 12-years-old.

If you could go back in time for a day, what would you do?

Oh boy, this is quite the question! I would definitely go back in time and start CrossFit much earlier!


Heads up!

There is one great way to get started on improving your consistency – register for our next CF Boot Camp. Kick Off is on June 4th.

Here’s what to expect:

  1. Coaches you can count on
  2. An environment you will love
  3. Results you can measure

Register HERE.

Athlete Spotlight – Meggie Terry

Athlete Spotlight – Meggie Terry

We wanted to feature Meggie for a few reasons.

1. She has been and is such a positive, outgoing presence in our community.

2. Her 4 year anniversary at CrossFit Mendota recently came up. She made this nice post on Facebook that day:

“WOW! I can not believe it has been 4 years today since I first started at CrossFit Mendota! I am beyond thankful to be a part of this amazing community! I have met so many awesome people who have challenged me, supported me, pushed me, cheered for me and ultimately driven me to be a better athlete than I have ever been! I have met some of my favorite people at CrossFit Mendota (my boyfriend of the past 3+ years is one of them!) and made some of the best friendships I could have ever asked for! Thank you Pat Costello and the CrossFit Mendota community for helping make me who I am today!”

3. She absolutely crushed the our Fall Whole Life Challenge. Listen to these results:

11 rep improvement on her baseline workout
5 pounds lost
4 total inches lost

Incredible. Keep up the hard work and consistency Meggie!


1. How did you first hear about Crossfit?
I heard about CrossFit from my boss at the time, Dan Igo.

2. When did you start with CF Mendota, and what got you in here for your first class?
I started at CFM 4 years ago. Dan described his first workout at CFM as the hardest thing he had ever done, and said he threw up after the workout. For some reason this was extremely appealing to me. I walked through the doors of CFM the next day and the rest is history!

3. What does Crossfit Mendota mean to you?
CFM has a very special place in my heart. I’m not from MN and when I first moved here I had no clue how to meet people my age with similar interests. That all changed when I found CFM. I met my boyfriend and some of my best friends at CFM. My life would be very different today if I had not joined this gym, and I feel extremely blessed to be a part of such an awesome community.

4. What is your favorite movement in crossfit and if you could make up any workout what would it be?
My favorite lift is the Clean & Jerk, and my favorite gymnastics movement is Toes to Bar. The “MEGGIE” WOD would be 21-15-9 Clean & Jerk and Toes to Bar.

5. Tell us 3 things we may not already know about you?
I was a ballet dancer for 12 years.
I never played competitive sports (before CF), I was on the Dance Team and a Cheerleader in High School.
I’m from Seattle, I’ve lived in MN for 5 years now.

6. Top 3 Favorite Foods. 3-2-1 Go.
I LOVE: Pizza, Cheeseburgers, and it’s a toss up between any form of Italian or Mexican food. But after starting CrossFit and taking on my first Paleo challenge, I knew I had to find some healthier yet satisfying options for these. My favorite Paleo versions are: 5 Ingredient Pizza Spaghetti Pie (, Bunless Burgers topped with caramelized onions, bacon and guacamole, and my Taco Quinoa concoction which is a mixture of ground meat, taco seasoning, quinoa, black beans, onions, peppers, jalapenos, diced tomatoes, topped with olives and avocado (thanks Dana Baer!).

7. If you could go back in time for a day, what would you do?
I would go back to Riviera Maya Mexico where my boyfriend and I vacationed this past February. It was such a fun and relaxing trip. I would love to spend the day chilling by the pool or on the beach, enjoying a tropical drink with my main squeeze.

8. If you were a superhero what power would you want and why?
I would love to be able to fly. Just imagine all of the things you could see and places you could go with that ability.

9. If you were placed on an island and could only bring 3 things with you what would they be?
My boyfriend
My Chihuahua, Billy
Rum (haha, just kidding), probably water

10. Favorite CrossFit Mendota memory?
My favorite CFM memory is Friday Night Lights this past spring. I got to be a part of such an awesome team, Team DomiNATE, where I was able to meet and workout with people I normally wouldn’t cross paths with. It was a really fun way to come together as a community and compete and cheer with and for one another.

Billy and her mommy

Billy and her mommy

Our next Whole Life Challenge starts January 16th!

All participants who sign up with CrossFit Mendota will receive a free class per week during the 8 week challenge!

Early Registration – September 28 through January 4

First Time Players – $39 USD (save $10)
Returning Players – $29 USD (save $20)

Normal Registration – January 5 through Challenge Start
All Players – $49 USD

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Athlete Spotlight – Scott DeLong

Scott winding up!

Scott winding up!

When I asked our coaches who should have the Athlete Spotlight for August – these are the responses I received:

“He consistently shows up, has made vast improvements in all movements, including body weight and OLY, and has a ton of ambition. He’s always willing to listen to coaching cues, and makes every effort to incorporate our advice into his workouts. Plus he’s cool.”

“Very friendly… Genuinely asks how you’re doing with a smile. Obviously grateful for coaching feedback.”

“Squat Delong!!”

It’s pretty clear Scott is a valued member of our community. Keep up the hard work Scott!

1. How did you first hear about Crossfit?
I learned about CrossFit a few years ago after watching the CrossFit Games on tv. I also had a co-worker that was big into it and he gave me some crossfit type workouts to do when I belonged to a regular gym.

2. What does Crossfit Mendota mean to you?
CrossFit Mendota is something I look forward to everyday. I can’t wait to get done with work and get to the gym. CFM welcomed me with open arms and has since evolved into a major part of my week. I enjoy the supportive and helpful environment and love the competitive nature without being overly individualistic.

3. What is your favorite movement in crossfit and if you could make up any workout what would it be? I really like any of the power lifts and I love the team of 3 weight lifting WODS that we have been doing on Wednesdays. The three lifts I would choose would be back squats, clean and jerks, and deadlifts.

4. Tell us 3 things we may not already know about you?
I love photography and would like to think that I am relatively good at it!
In high school I played soccer, basketball, baseball, ran track, and kicked for the fooball team.
I am currently working to get certified as an EMT and will be applying this fall and working towards becoming a firefighter/paramedic

5. What does a typical day look like in the life of Scott?
I get up around 4:30am, get to work at StoneRidge Golf Club around 5:15 (this will get later and later as we get into the fall), wrap up with work between 2:30 and 3:00pm, stop home and change then head to CFM, head home, shower and eat dinner. Pretty uneventful!

6. If you were a super hero what power would you want and why?
Probably invisibility, I’d like the ability to sneak into sporting events, concerts, and other places I shouldn’t be without paying!

7. If you were placed on an island and could only bring 3 things with you what would they be?
A hatchet
water proof matches
some kind of water purification tool

8. Favorite CrossFit Mendota memory?
Memorial Day Murph with the CFM community and Zach and Adam. On a lighter side, my first baseline workout with Pat and I got dizzy and almost threw-up (I thought I was in much better shape than I apparently was, haha)

Athlete Spotlight – Joy King



Why we choose Joy for our CFM Member Spotlight in July:

She is ALWAYS open to coaching critiques and implements immediately to improve her own performance. She is a friendly face in our community and welcomes new members quickly. She works her ass off and sets one hell of an example for Jade. Not sure what her lifts look #-wise but she’s made great strides in a very short period.
– Coach Jenna

Joy King

1. How did you first hear about Crossfit?

I first heard about Crossfit from my coworker Todd Peterson but I was invited to a BAF day by fellow CFMer Steve Becker. I went with Steve in October of 2014 and the rest is history.

2. What does Crossfit Mendota mean to you?

This makes me a little emotional- to me, CFM means confidence- I’m still working on me but I’m physically stronger than I have ever been which makes me mentally stronger too. The community and coaches at CFM play a huge role in my commitment to my long term health.

3. What is your favorite movement in crossfit and if you could make up any workout what would it be?

My favorite movement is power clean- I feel so strong and stable. If I could make up any workout, I would combine the power clean with some running- that one probably already exists.

4. Tell us 3 things we may not already know about you?

I feel like I’m an open book but-
I grew up in poverty- many days without electricity, running water or knowing if I would eat.
I was the first person in my family to go to college.
I hate to see people suffer, especially if its due to inequality of some kind.

5. What does a typical day look like in the life of Joy?

Up early, check CNN, Twitter, Facebook, get ready for work, jam out on my way to work, get to work before everyone else, get focused, do my best in the fight against cancer, go to CFM (2-3x/week), get home for dinner and time with my favorite people- Gabe and Jade, go to bed.

6. If you were a super hero what power would you want and why?

I would want to be able to manipulate time- I would want to slow somethings down, especially time with my family.

7. If you were placed on an island and could only bring 3 things with you what would they be?

beef, water, jump rope

8. Favorite CrossFit Mendota memory

I have so many, but right now my favorite memory is from just last week- seeing Jade back in the gym after surgery getting her swole on!

Athlete Spotlight – Mel

Athlete Spotlight – Mel

Mel is a behind the scenes badass at CrossFit Mendota. She has a very calm, cool demeanor that doesn’t tip her cap to that side of her. She is a super hard worker and her progress here at CrossFit Mendota has been nothing short of inspiring. One of my favorite badass Mel stories – after the last Friday Night Lights event (an extremely tough workout), and the after party (which went late + a few beers were served), she woke up the next morning and ran a HALF MARATHON. Without stopping. And that’s just it – she is always doing 5ks, 10ks, or biking across the entire state of IOWA like a boss as if it isn’t a big deal what so ever. Plus her tank top game is on point. #ttt

Thanks Mel for being a great member of this community!

– Coach Pat

CFM Member Spotlight
Mel Siepker

1. How did you first hear about Crossfit?
A friend had posted about CrossFit gym she joined in another state a few years back. But I didn’t have any idea what it really was about. Then when my office moved, I needed to find a new gym nearby. I did a little research before calling, but really had no idea until I joined what it was all about.

2. What does CrossFit Mendota mean to you?
It is such a great place! We have very supportive and competent coaches! I also really enjoy all of the people suffering through the workouts with me. Makes it a lot more fun (and motivating) to workout with these awesome people!! I’ve really enjoyed getting to know people better and having events at the gym.

3. What is your favorite movement in CrossFit and if you could make up any workout what would it be?
I think my favorite movement, right now, is the clean and jerk. Some days it is not my best movement, but when it goes well, it is pretty rewarding. And although I’m not good at it and it takes me forever, I kind of like rope climbs.
My made up workout (that I could Rx) would be this:
4 rounds for time-
20 wallballs (20/14)
20 burpees
20 kettlebell swings (53/35)
400 Meter run

4. Tell us 3 things we may not already know about you?
I grew up on a farm in Iowa. A lot of my family still lives near the family farm and I enjoy getting back there to hang out with everyone.
I bike across the state of Iowa each year at ragbrai. I am currently trying to get miles in now mostly so my backside doesn’t hurt too bad during that week.
I enjoy running. I like a slower long distance runs and usually do halves. I’ve done 5 marathons and have no desire to do another, but could probably very easily be talked into it (and will probably enter the lottery for the NYC marathon again next year).

5. What does a typical day look like in the life of Melanie?
If it is a typical work day, it starts with me snoozing my alarm 5 times. I try to get to work by 7 (unless I do the 6:15 class, then I go in later). I work in human resources and we are currently getting ready for our annual enrollment, so it is busy at work. If I am going to a CrossFit class, I try and make the 4pm class or start Gainz at 4. Then go home eat dinner or meet friends for happy hour. Either do yard work or enjoy a beer on the patio with my pup. Sleeping by 10 pm.

6. If you were a super hero what power would you want and why?
My first choice would be the ability to teleport – would save me time and would be able to experience so much!

7. If you were placed on an island and could only bring 3 things with you what would they be?
I would bring a large supply of strike anywhere matches (stored in a waterproof container, of course). A knife. And a hammock for sitting and sleeping off the ground. I think it’s safe to say that CrossFit has prepared me to hunt/fish with my bare hands, as well as fashion some sort of cover with no tools. Of course, if I have my superhero power, it’s kind of a non-issue.

8. Favorite CrossFit Mendota memory
Friday Night Lights. Although I had anxiety until I was done with my workout, it was lots of fun cheering on the others and having some beverages. It was a great way get know everyone better and really see the support!

Mel having a GREAT time doing wall balls.

Mel having a GREAT time doing wall balls.

Athlete Spotlight – Max Buell

Max Buell

One phrase comes to mind when I think of Max Buell – work ethic. That’s why I chose him to be in the Athlete Spotlight this month. His work ethic is impressive – it definitely puts my 17 year old self’s work ethic to shame. Shoot, it puts most grown adult’s work ethic to shame! Max’s attitude and work ethic make it clear that he is going to be successful in whatever he chooses to do after his high school career is over. The results of his hard work speak for themselves – Max has excelled at CrossFit Mendota. I could rattle off some numbers – but let’s just say he’s hanging with the best athletes around here and by the time he goes to college he is going to be a super strong kid.

Last but not least – he is a fun kid to be around. Some hilarious memories include the time Moody and Max “accidentally” put Purell hand sanitizer on their torn calluses and their first attempt at “Grace”.

It’s been great watching Max grow as an athlete and I’m looking forward to seeing him reach his full potential!

– Coach Pat

1. How did you first hear about Crossfit?
The summer before freshman year me and a couple of buddies were going to do a lifting program at school. Then Mrs. Toth told us about CrossFit Mendota. We decided to join and had a teen class that summer that was really fun and made me stronger. I’ve been doing it ever since.

2. What does Crossfit Mendota mean to you?
CFM is a place I look forward going to everytime that I go. The community is great, I always have fun there, and it’s a place to compete. It helps my performance in hockey and baseball. It also pushes me to do things I didn’t think I would be doing when I started CrossFit.

3. What is your favorite movement in Crossfit and if you could make up any workout what would it be?
Cleans are my favorite lifting movement and I like muscle up too. My workout would be 12 minute amrap
10 cleans
3 muscle ups
1 rope climb

4. Tell us 3 things we may not already know about you?
I am terrified of heights. I don’t know why I have just always been scared of them.
I’m a big fan of Minnesota professional sports, but I’m a huge Badgers fan.
When I was 8 my favorite TV show was Hannah Montana.

5. What does a typical day look like in the life of Max Buell?
Right now my day is pretty full. I wake up at 4:30 to go to Gainz club. Right when I get done with that I go to school. Then its off to baseball which ends at about 6:30. After that I finish my homework and try to be in bed by 8, so I can wake up early in the morning and start it all over again.

6. If you were a super hero what power would you want and why?
I would want to have the powers spider man does. He is probably my favorite superhero and it would be cool swinging from building to building.

7. If you were placed on an island and could only bring 3 things with you what would they be?
I would bring the How I Met Your Mother series to have something to do. I would also bring an unlimited supply of chicken because that is one of my favorite foods. And finally a fishing pole so I could fish.

8. Favorite CrossFit Mendota memory
I really enjoyed Friday Night Lights. All of the five nights were fun and I can’t choose between one of them. It was cool to compete against everyone and see where I stand in the gym. The energy in the gym was great and make workouts pretty fun. It also showed me I have to get a lot better in many different areas.

Max Deadlift