Athlete Spotlight – Emily Bedsted

"I shed some pounds with last night's WOD! Baby Leo is 8lbs, 15 oz & 20 inches of perfection. He did a few burpees after his arrival, had some post WOD protein, & has been chilling like a villain." - Emily on April 11th

“I shed some pounds with last night’s WOD! Baby Leo is 8lbs, 15 oz & 20 inches of perfection. He did a few burpees after his arrival, had some post WOD protein, & has been chilling like a villain.” – Emily on April 11th

CROSSFIT MENDOTA MEMBER SPOTLIGHT:

Emily Bedsted

I choose to spotlight Emily this month for a couple of reasons. 1 – she has been kicking ass lately through CrossFit, the Whole Life Challenge, and in general, life. She comes with a great attitude to the gym, ready to work hard but have fun at the same time. 2 – She has been seeing amazing results through her hard work and consistency – all while pregnant with her second baby, Leo, who arrived on April 11th. Amazing! I think I speak for the entire community when I say we’re inspired.

1. How did you first hear about Crossfit?
I had some friends that did a Bootcamp through CFM & they loved it. When I saw that CFM was offering some free sessions at LuLulemon I decided it test the waters. I absolutely hated it. But I really wanted to make some changes in my life & health so I went back for more!

2. What does Crossfit Mendota mean to you?
A support group, an extended family, and a positive place to get healthy & maintain health.

3. What is your favorite movement in crossfit and if you could make up any workout what would it be?
I really like lifting. I never knew there was such variety in lifting & I enjoy most aspects of it. I also like rowing & air squats so a workout made up of those components would be a favorite.

4. Tell us 3 things we may not already know about you?
Starting a family is what inspired me to make healthy changes. I want to be active, energetic, & a positive role model for my kids

I love to garden & create recipes

I used to snow board, play volleyball, & disc golf & getting back into shape will allow me to once again be active with different hobbies.

5. What does a typical day look like in the life of Emily Bedsted?
Hectic. I teach at two different schools so my AM commute is to Champlin Park High School. Midday I travel to Anoka High School to finish my day. So where most teachers have a prep hour, I am in the car. I try to leave work at work so I can get home & spend time with my family. Just a few short years ago evening & weekends consisted of bonfires, craft beer, traveling, & late nights. Now it’s bath time, books, & playgrounds but it’s pretty amazing.

6. If you were a super hero what power would you want and why?
I’d be able to fly or just snap my fingers to get from one place to another. I hate the amount of time I spend in the car!

7. If you were placed on an island and could only bring 3 things with you what would they be?
My Family
Seeds to plant a garden
A Leatherman

8. Favorite CrossFit Mendota memory
I love the positive atmosphere & the cool people. Seriously, how’d you get all the cool people to hang out in one place? I love the support & encouragement I receive. I love the energy that everyone brings. I think it’s all the individual memories that add up that make me appreciate CFM & the opportunity it’s given me to change my life. That may seem like a dramatic statement, but it really has helped give me the strength & confidence to make changes that will help me be a better wife & mom.

Lili, Emily, and Cyndi

Lili, Emily, and Cyndi

Tip of the Iceberg

1926784_749343738480290_5885820421416914556_n-597x597

I’ve seen this image 100 times before. In the midst of Friday Night Lights and the WLC it caught my eye today…

Some of our veteran CrossFitters and WLCers can absolutely relate to this image.

They’ve been working at their goals for a while. Years in some cases. They were riding the wave of the their first few months of beginner gains when suddenly they fell flat on plateaus, aches, pains, and setbacks. They knew that a lifestyle upheaval or high level goal wouldn’t be easy – but at one point – it straight up started to suck.

As coaches we’ve seen it. It’s a super tough part of our job. We feel their pain more than anyone, almost as much as they do. Sometimes it seems as though no amount of positivity and cheerleading really helps. We can only be present, respect the suck, empathize, and ask “how can we help?” We provide the tools and point in the direction of success.

What is truly amazing, and it’s giving my goosebumps as I write it, when the athlete responds to the pain, the sweat, the tears, the hurt – and change. They embody the values of persistence, resilience, self-control, discipline, and personal mastery. They “embrace the suck” and don’t flinch. Quitting is no longer an option. Success follows suit.

Cheers to all of you who are having success at CFM right now. A few that come to my mind:

Heidi Christian​ – 15 lbs, 9″ lost during this WLC
Jenny Finwall​ – making huge progress in weight loss, flexibility, strength
Becky Schroeder​ – works harder than anyone, no quit in her, 1st place Master’s Women
Melanie Siepker​ – WLC veteran, first place Women’s Scaled
Richard David​ – has overcome shoulder problems that force a lot of athletes to “hang it up”. You can’t keep him away from the gym. He’s on top of the leaderboard for Men’s Rx in FNL right now.

Continue to inspire us. We know we’re only seeing the tip of the iceberg.

-Coach Pat

Iceburg

Athlete Spotlight – Robin

What was your life like prior to CrossFit?

Empty & meaningless!! Seriously, from a mental standpoint I was frustrated with my weight and I felt that the work I was doing in the gym and running wasn’t getting me the results I wanted. I was jogging about 50 miles/week and all I really had to show for it was a bad knee and hip. I would do weight training about 2x/week that I (thought) was good. I have never ever admitted this to anyone, but when I first started CF (before my first intro session) I thought I would be able to skip Foundations because “I was in shape”. Ha! What a joke on me. I was in good cardio shape and was able to run long distances – 10 mile and ½ marathons, etc. But had no strength or muscle definition I wanted.

“I want people to look at my WOD score as a barometer for how to get that s*** done.”

eagan group personal training, gyms in eagan, health club in eagan, eagan personal trainer, fitness center in eagan, personal trainers in eagan, exercise classes in eagan, fitness club in eagan, eagan health and fitness center, personal fitness trainer in eagan, weight loss in eagan

Why did you decide to join CrossFit Mendota?

I saw CF at the Warrior Dash and participated in one of the mini WOD’s – it was box jumps and slamming a weighted ball on the ground. It kicked my butt and I loved it. Then I saw Pat’s business card at my work café as the same muddy one I had from Warrior Dash and it was just fate I guess!!

What were your thoughts prior to joining CrossFit Mendota?

I had no idea at all what CF was before I joined. I had zero pre-conceived notions other people have holding them back from giving it a try. I was at a work Holiday party last week and I must have had 5 people come up and ask me about CrossFit (we are friends on Facebook and they see all my posts and photos). The #1 thing I heard was I could never do that, too hard, too intense – but everyone was SO interested in Cross Fit!

What were your goals when you joined?

Lose weight, get stronger, try something new! I want to be in the best shape of my life when I turn 40.

What was the first class like?

I don’t remember the WOD, but I remember walking in and meeting Eden, Jared, Ross, and Vinny for the first time. I was intimidated! I also remember the OH squat and running WOD during Foundations that was so hard for me! And using that black pull up band and thinking I was going to die.

eagan fitness center, gyms in eagan, health club in eagan, eagan personal trainer, fitness center in eagan, personal trainers in eagan, exercise classes in eagan, fitness club in eagan, eagan health and fitness center, personal fitness trainer in eagan, weight loss in eagan

How does Crossfit help you outside the gym?

Just feeling better about myself and how I look makes me happy. It has given me more confidence overall. CrossFit was key in being able to finish Tough Mudder! Plus I have met so many awesome people at the gym and made a lot of really great new friends! That has been great too.

eagan group personal training, gyms in eagan, health club in eagan, eagan personal trainer, fitness center in eagan, personal trainers in eagan, exercise classes in eagan, fitness club in eagan, eagan health and fitness center, personal fitness trainer in eagan, weight loss in eagan

What kind of results have you experienced since joining Crossfit Mendota?

Oh my. For me, tremendous gains in strength from when I joined in September 2011 – my flexibility is still not great, but has really improved also. Addicted has a negative connotation, but I would say, yes, I am addicted to Cross Fit. I have way cut back on running but I don’t feel I have lost anything – my 5k time has improved.

What are your goals now?

Get that muscle up! And work on my shoulder strength. That is still a weak area for me – I haven’t improved on my 1 rep max press in quite a while. Also, to be able to get a 120 lb. clean and jerk. I am competitive in that it bugs me when other women can do something I can’t! I want people to look at my WOD score as a barometer for how to get that s*** done. I am still looking to drop 5 lbs. or so, but my main goal is just to keep up with the healthy eating and avoid the crap I used to eat. I want to set a good example and instill good habits in my son, Zach, too.

What would you tell someone looking to try Crossfit?

Stop being such a weenie and give it a try. My new favorite saying (saw this on a CF blog):
NOBODY CARES ABOUT YOUR EXCUSES.
NOBODY PITIES YOU FOR PROCRASTINATING.
NOBODY IS GOING TO CODDLE YOU BECAUSE YOU ARE LAZY.
ITS YOUR A**.
YOU MOVE IT.

Athlete Spotlight – Tom Gallagher

Tom

What was your life like prior to CrossFit?

I felt sluggish, tired, unhealthy & just like I was “grinding” each day out. My 36″ jeans were tight & my chin was closing in on #3

“I think Crossfit gives you confidence and motivation in the “real” world outside of the gym.”

Why did you decide to join CrossFit Mendota?

I joined Crossfit Mendota because my friends the Bluhm Brothers & Vinny were working out here.

What were your thoughts prior to joining CrossFit Mendota?

I was skeptical because I had tried other workout programs & none of them ever worked!

What were your goals when you joined?

My major goal was to be able to do five regular pull-ups! I had never in my life been able do one regular pull-up. When I first joined Pat showed me how to use the bands and I had never seen anything like that before and low and behold after about four months I achieved my goal!!

What was the first class like?

The first class at CrossFit Mendota was very difficult! After the first day I told myself there’s no way I can continue to do this! Everyone I worked out with was very supportive.

How does Crossfit help you outside the gym?

I think Crossfit gives you confidence and motivation in the “real” world outside of the gym. It helps you take on situations that seem impossible in my everyday life.

Tom Push Press

Tom Chilling

What kind of results have you experienced since joining Crossfit Mendota?

I have clearer thinking. I am able to make a decision much quicker & easier. I look better! The 40 extra pounds were not needed & it is much healthier for me! I feel less sluggish & down than I had before. I am able to pick myself up & get going much easier than before. I am more confident in myself! I feel I can achieve anything I put my mind to!

What are your goals now?

My main goal is to continue with Crossfit Mendota!

What would you tell someone looking to try Crossfit?

I would tell anyone who is interested in Crossfit Mendota to give it a try!! It is hard but if you stick with it you will be rewarded!!!

Athlete Spotlight – Britt

eagan group personal training, gyms in eagan, health club in eagan, eagan personal trainer, fitness center in eagan, personal trainers in eagan, exercise classes in eagan, fitness club in eagan, eagan health and fitness center, personal fitness trainer in eagan, weight loss in eagan

What was your life like prior to CrossFit?

Crazy and stressed! Being a full time mother of two young children, a wife and working full time I never made time for myself. I think I started to lose it and knew I needed to make some serious changes for myself in order to be a great mother, wife and co-worker. I didn’t feel motivated to do things for myself because I was so concerned with “keeping the ship moving”, what I like to call it.

I was out of shape. With added pregnancy weight from having my second child 6 months prior I no longer fit into my pre-pregnancy clothes. I felt out of shape and flabby. I wanted to feel toned and confident in the clothes I was wearing. I wanted to change my diet and eat healthier by put foods in my body that would make my overall health and glow improve.

“My endurance has greatly improved and my body is more toned and in better shape . . .I have muscles that I didn’t even know existed!”

Why did you decide to join CrossFit Mendota?

I had heard from a co-worker that CrossFit had recently opened in Mendota Heights. I had no idea what CrossFit was but knew it would be a great challenge. I checked out the website and right away got a sense that CrossFit members were a hardworking, motivated “family” like group that I wanted to be a part of. After viewing the website I was immediately motivated to get my “ass kicked” on a regular basis. I wanted to be pushed and challenged on a level that I hadn’t experienced in years. Having a husband who is always up for a challenge and runs marathons, ultra marathons, hockey and soccer throughout the year I felt like a dud when it came to my physical level. I too wanted to have something physically that was for me and CrossFit was my answer.

What were your thoughts prior to joining CrossFit Mendota?

Intimidated with a great lack of confidence! While I was very active prior to kids I had not been in a workout routine for about 3 years when I had my first child. I wasn’t sure if going from 0 to 100 in terms of the workout intensity would be a good thing but knew if I didn’t go all out I just might stay in this rut.

What were your goals when you joined?

1. To do something for myself!

2. Lose my pregnancy weight and tone up

3. Regain confidence in myself emotionally and physically

4. Be a part of a group

What was the first class like?

Wow it really put how out of shape I was into perspective! Kyle was so great and altered the workout to fit my physical level. I was incredibly sore but in such a good way that I knew I had worked hard and was striving for more. Aside from the workout being physically tough I was so impressed with how welcoming I felt. My fear of not fitting in with others who were in incredible shape slowly subsided and I realized it isn’t about everyone reaching a certain physical level it is about reaching a physical goal that fits for you with the support of other CrossFitter’s around you. I am very impressed with how friendly both the staff and members are towards each other, extremely supportive!

How does Crossfit help you outside the gym?

On a daily basis the biggest thing I have gotten is confidence in myself both physically and emotionally. I participated in the Paleo diet challenge which helped to lose the pregnancy weight and to alter my eating habits to a healthier style. I feel more motivated to exercise outside of CrossFit by going on runs and doing CrossFit exercises at home.

Britt doin' work

Britt doin’ work

 

What kind of results have you experienced since joining Crossfit Mendota?

The “me time” while working out has helped me feel energized and motivated each day. I have a better grip on myself and feel less stressed. My endurance has greatly improved and my body is more toned and in better shape . . .I have muscles that I didn’t even know existed! I am confident with how I look and in the clothes I wear.

What are your goals now?

To continue to attend CrossFit on a regular basis and work in an additional day. I want to continue to improve my skills, work harder and complete more prescribed workouts.

What would you tell someone looking to try Crossfit?

If you dedicate the time and energy you will see amazing results that will make you begging for more. The workouts are always different so not only are you working different muscles with each workout your mind is stimulated. Aside from the workouts CrossFit has a fantastic group of people!

 

Athlete Spotlight – Ross

What was your life like prior to CrossFit?

Prior to starting Crossfit I thought that I was in good shape and was a competent athlete and by some standards I was. I worked out 5+ times a week focusing mainly on running and garage workouts with body weight exercises and lighter dumbbells. I had always felt confident in my fitness ability and made it a priority to look and feel good. Looking back, I had no idea of the potential that our bodies have.

It has been incredible to me how my time in the gym has transferred over to allowing me to do so many other activities with more ease and enjoyment. Being healthy is a wonderful gift.

Ross_Turkish Get Up

Why did you decide to join CrossFit Mendota? What were your thoughts prior to joining?

I had heard of Crossfit and read articles about it years prior to actually starting. I thought I knew what it was about and thought that a lot of the workout I was doing were similar. I also believed that I preferred to work out alone. I always had a slight desire to try out a Crossfit gym, thinking I would do it in the winter months and focus on endurance during the warmer months. When a few friends told me about Crossfit Mendota, I was a little slow to jump on board because I was training for a ½ Ironman and thought it would interfere with my training. My friends convinced me to join anyways and I was sold on CrossFit within the first few weeks. I quickly realized that my workouts were not making me the best athlete I could be and how much more I enjoyed real CrossFit workouts with a group of people all shooting to be their best.

What were your goals when you joined?

I have always held fitness in high regard with the ultimate goal of feeling good about who I am and never letting my body limit what I can do. CrossFit has brought me further then I have ever been in accomplishing this goal. I have become significantly stronger, faster and a much more rounded overall athlete. It has been incredible to me how my time in the gym has transferred over to allowing me to do so many other activities with more ease and enjoyment. Being healthy is a wonderful gift.

Ross Snatch

How does Crossfit help you outside the gym?

CrossFit has given me confidence in who I am and what I can do. There is something very empowering about knowing what your body can accomplish with few limits.

Ross Snatch 2

What kind of results have you experienced since joining Crossfit Mendota?

CrossFit has made me an all around stronger person. The discipline and determination that it takes to get to higher levels of physical fitness doesn’t end in the gym.

I am as strong and healthy as I have ever been. It is all measurable, I can look at WOD’s and lifts I did in the beginning versus now and see my improvement, there has been a lot of change. Even more, I can feel it and see it in myself.

Some 2012 Strength Improvements:

Squat – 225 to 310

Deadlift – 275 to 400

Snatch – 95 to 185

Clean & Jerk- 105 to 215

CrossFit also levels me off. I need to go to the gym and be active. I need that release, it makes me a happier person to know I’m taking care of myself. We have to remember to take care of ourselves and this is how we do it. It feels good.

What are your goals now?

My current goals are to continue to push myself to be the best athlete that I can be. I know I can always get stronger and faster, and I intend to do so. I’d love to put down the weights and times I want to accomplish but I know that once I get there, I will be looking at what’s next. So the ultimate goal is simply to keep striving for MORE!

I also look forward to competing in more Crossfit events and being part of our local community. It so satisfying being a part of other peoples change and progress, I hope to encourage that in other people.

What would you tell someone looking to try CrossFit?

Do it! You will be amazed at how rewarding it is. Do not be intimidated by anything we do, yes its hard but it is doable and scalable for everyone. Not only will you find that you can do more than you ever dreamed of but you will find a great group of people who want to do it with you and see you succeed. The group at CrossFit Mendota will make it all happen.