When our members have a good workout routine going, they sometimes get thrown off track if work or family interfere with a favorite class time.
But if that member is a diehard, he finds a way to make it work, even if that means transitioning to the early morning hours.
Scott Kogler is that guy.
When he walked into CrossFit 100 four years ago, Scott was into endurance running and cycling, but he started to see a common problem among the athletes in his training groups. He noticed many of the people could ride for hours but got winded climbing up stairs. He saw that the posture and fitness of people that were putting in all that time and effort wasn’t where he wanted his own fitness to be.
He did some research and knew he wanted resistance training and functional fitness in his life. He started his search for a CrossFit affiliate, and that landed him down the street from his Whitefish Bay home, at CrossFit 100.
It was definitely the right fit. Not only did Scott appreciate the certain kind of “crazy” it takes for people (and CF100 members, specifically!) to get into and stay hooked on this type of fitness, he was very adept at it from the start.
Scott picked up the skills, lifts and love of the WOD — and his favorite, snatches, quickly.
Scott was enjoying evening classes at the start. While his job as a manufacturing engineer at Brady Corporation wasn’t a hinderance to making those classes, evening homework time with his teenage daughters, Gabi, 17 and Madi, 16, was often a priority over the gym.
So for several years, now, Scott has been a diligent member of the morning classes. There’s no excuse and nothing getting in the way for him so early in the day. He keeps pushing himself to RX any WOD that comes his way.
Coach Matt Corr is a big fan of Scott’s and had this to say about his athlete:
“While many people can be classified as self-starters, Scott is one of those rare birds, a self-finisher! What that means is not only does Scott start by putting in all the work to perform a skill or a lift, he’ll also critique himself to try and figure out what he can do better. Even more impressive is how he asks questions about the little things he wants to figure out and then puts those answers into practice to make himself better. He’s a pleasure to have in class and always has a great attitude, which is often hard to do at 5:45 in the morning!”
And as Scott forges ahead with both his fitness and CrossFit 100 Nutrition plan, he has some very specific goals on the horizon, including learning to do a hand stand in free space and eventually hand stand walk. While this comes naturally to his gymnast daughter, Madi, the skill eludes Scott, at least for now.
Having participated in several CrossFit Open seasons, Scott has noticed that only a couple skills stand in the way of his completing an entire season at the RX level. As soon as he gets those handstand walks and ring muscle ups, he’s ready to make a clean sweep over those five weeks!
And you might notice that CrossFit has become a family affair for the Kogler family. After his wife, Donna, started to see some positive changes in Scott’s body composition, fitness and overall health, she decided to check it out for herself. Donna attends classes regularly, now, and has also made outstanding progress in her skills and fitness in a short time. Madi and Gabi are busy with sports, school work and after school jobs, but try to make it in for classes whenever possible.
We see more great progress coming your way, Scott. Your diligent, hard-working attitude is an inspiration to all of your CF100 family.
When Katie Corcoran starts talking about her goals for the year, my ears perk up. I’ve heard her declare plans for fitness PRs, career moves, and other ambitions many times in seven years and I’m never disappointed. She always delivers. Before walking into the gym for the first time in 2012, Katie already had high school soccer, college Ultimate Frisbee and some running experience on her fitness resume. In fact, Katie had already accomplished her first half and one full marathon. Finishing the half marathon – with no training leading up to it –prompted Katie to train all summer for the Chicago Marathon that fall, hoping to improve. Leading up to the race, she swore she would never do it again, even keeping cab money in her pocket if she decided to quit during the race. She didn’t quit. Two minutes after crossing the finish line, Katie thought, “I bet I could do this better.” Katie signed up for another marathon in the spring and shaved 30 minutes off her time. This and a strong finish in a local charity run got her thinking about a lofty goal: qualifying for the Boston Marathon. The road to Boston was not smooth, but Katie persevered. Getting back into shape postpregnancy, overcoming injuries and upheaving her life during a career change were all significant roadblocks that never stopped her. In 2018, Katie made it to Boston and crossed the finish. If you don’t already know Katie from the 5:45am classes she regularly attends, you might recognize her as the #10 realtor in the North Shore (#1 in Bayview). Katie has taken on her career as a realtor in much the same way as her marathon training – with a fire in her and no plans to fail. Katie left her part-time work at a big box brokerage in 2015 to take on the daunting task of becoming an individual agent and her life quickly changed in so many ways. Success came quickly, but so did necessary changes for her family. Katie’s husband, Dan, became a stay-at-home parent so Katie could devote more time to her work. Her CrossFit and running training took a backseat, and her life/work balance was changed drastically. Through all the change, Katie credits her athlete’s mentality, both from marathon training and especially CrossFit, to tackle the pressures and challenges of her non-stop business. “There is bad news and unpleasant information to deliver in this business sometimes. But just like in a WOD, it’s 3, 2, 1 … go. You have to chip away and get it done, “ Katie says. And as grateful as she is for the opportunities in her field and proud of the business she has built, our discussion of her accomplishments leads us to Katie’s big goals for the coming year. This time it’s not about something new, but getting back to what she needs to be happy. “This year is all about balance.” It’s not a marathon or a career move, rather making more room for fitness, recovery, and especially nutrition in her new world. So this summer, as Katie enjoys time at Craig Counsell Park watching her sons Sam, 11 and Charlie, 7 play baseball, she plots to have it all. The fire is there. I can’t wait to see what she delivers.
Fitness had always played a role in Andy Bergholz’s life; the most enjoyable reflections of his athletic career were spent pitching for UW-Whitewater. Now being married with three kids and working full-time requires a drastic adjustment of priorities. For years, an outlet for his fitness didn’t seem as feasible as when he was in college — until September 2018, when Andy recalled something. His wife, Megan, whom he met at UWW and who played volleyball for the school, has always been in shape, but when she began CrossFit100 she hit another level with her fitness. This gave him some of the motivation he needed to make the change he sought. We spoke with him recently to hear about his journey.
What drew to Crossfit 100?
My wife has always maintained a good degree of health, but when I started noticing the results from her efforts at CF100, it caught my attention. I had a goal of getting back into shape from where I was in college, so it felt like a good fit and outlet for me.
What kept you coming back?
Playing organized sports for much of my youth made me miss the help that comes with a structured and fit environment. I was motivated and ready for a change, but a busy business and three (beautiful) kids made that change difficult to prioritize. I’ve come to realize that physical activity is an outlet I need in my life to achieve a better life balance — so that was part of it, too. I really appreciate that there’s structure that combines a physical workout with proper nutrition that helps me track my progress.
You’re also involved in the nutrition program at CF100. Can you share a little bit about what that shift was like for you?
Until I started the program, I had never dieted or made any structured effort related to nutrition. Counting calories, protein, fat, and carbs was (and is) a big adjustment. The first month, I dropped quite a bit of body fat and about 25 pounds total. While weight loss wasn’t necessarily my goal going into it, what the structure of the nutrition program did offer me was just being mindful about what I was eating. Now before eating something, I check the label (If I don’t know what I’m eating) and track my food with an app on my phone. This approach has naturally helped me have a better diet and consume healthier foods.
Now that I’ve gotten into a groove, I feel like I’ve learned a foreign language, really. The dieting portion of the program has changed everything for me.
Define what your day-to-day eating habits look like now.
My eating habits now blend a balance of protein, starch and vegetables. Generally speaking, I’m eating a lot of hard-boiled eggs, turkey and chicken. I initially found that it was tough to figure out where to go if I was scheduling a business meeting over lunch. It’s an adjustment to develop new habits, but it does get easier.
Can you summarize your journey thus far?
The biggest challenge was getting started… finding the time and making the commitment.
I had the motivation, so I when I committed to making CrossFit a part of my morning routine, I just dove in. Having young kids naturally grooms you for an earlier (5am class). Once I made the adjustment to my schedule, the mornings have worked out quite well. I usually follow a morning workout with a protein shake in the morning.
I started with the LITE classes, but they really didn’t feel light; in fact, they felt pretty heavy. I was really sore for the first two weeks. Once those classes started to feel more manageable, I moved on to the basics program and then CrossFit classes. Within the first 6-8 weeks, I started noticing some positive results.
I entered this journey really just wanting to feel better and have an outlet for fitness. The support system is there too. There are so many nice and kind people in the classes. They’re very supportive.
I’m in much better health now. Right now, I’m just focusing on maintaining my current program and working on getting stronger.
What have been your takeaways so far?
- My energy levels were dipping in my early 30s. I spend most of my time between enjoying my three young kids and growing a business. That said, I needed an outlet for fitness with structure, and this was it.
- I first needed to figure out why I wanted to do this. Then I allowed that motivation to move me, to change me and to keep me coming back.
- Health is like any other relationship. You’ve got to keep grooming it and find ways to keep it new and fresh.
- Nutrition is vital to progress. Meal prep is key.
- I think the comradery is a big part of my success here. Making the effort to build that with the community around me has really built a neat and supportive group.
- Allow others to inspire you and allow yourself to be inspired by them, too.
We think the best is yet to come for Andy!
CrossFit100 saved Tammy Sacharski’s life in 2015 – and keeps her alive today, three and a half years later. Okay, so maybe it was her cardiologist and her own rugged determination to make it to 50 years old, her goal (which is just two years away), but she credits the intense challenge and supportive community at CF100 with keeping her focused on that goal. February 2014, almost exactly five years ago to the day we sat down with her. Tammy was rushed to St. Luke’s Hospital for an emergency Cardiac catheterizationto rectify the 80-90% blockage in her left anterior descendingartery – the widow maker. She spent four to six months rehabbing before implementing the lifestyle change her medical team had been telling her sheneeded to make if she wanted to overcome the genetic deck of cards she’d been dealt. A lifelong athlete, she tried to get back into swimming to no avail. She dabbled with getting back into running, but that wasn’t a good fit, either. Shecouldn’t get hooked in to any of the exercises that she was trying… that’s until a close friend, neighbor and colleague introduced her to CrossFit. A seemingly innocent offer to carpool got Tammy there. All she had to do, her friend said, is wake up at 10 minutes to five in the morning so they could get to a 5:45am class at CrossFit100. Tammy recalls, “about two weeks in to thatroutine, I realized this is what I was made to do. I fell in love.” Powerful stuff, right? She kept getting stronger and better, and she kept coming back despite the dreadfully early alarm.The people, “the whole thing”, she shared, “saved my life.” Never bored, always challenged, Tammy diligently maintains her plan of three to four workouts each week. If she has a few off days in between, she “gets shaky,” she jokes. Outside of CrossFit, Tammy is a busy working mom. She has two sons, ages 17 and 20, and is fortunate to have a successful career in import and export compliance, something she’s been passionate about as long as she can remember. Her job allows her to pursue another one of her passions: traveling. She’s visited well over a dozen countries and enjoys the unique culture in each one. In the three-and-a-half-years she’s been coming, there’s been a lot of change. Tammy had symptoms of heart concerns for a year before she was rushed to the ER that day in 2014. Now, she listens to her body daily and abides by what it’s telling her to do. She moved from morning to evening classes, and, “that’s been really great. The morning class was what I needed when I first started here.” Now, an evening class fills her cup. Tammy loves about CF100 that she shows up and gives it her all and knows that she’s onlycompeting against herself. But that mindset was a noticeable shift, too. On her first day, she recalls looking around and seeing a room full of beautiful,
strong women and admiring their obvious determination, maybe feeling a bit like she didn’t belong. Today, though, it seems she sees that in herself, though she probably won’t outwardly admit it. “Strength-wise, yes. I’m there,” she concedes, but the smile on her face and the pause in her words as she quietly reflected on her progress assured us she knows. And we do, too. One thing that’s remained the same? CrossFit100, for Tammy, has been both life-changing and life-saving… and she’s not stopping anytime soon. Her parting words: “just do it… and keep doing it.”
For a relative newbie to CrossFit 100, four-year-old Harrison knows his way around the spaces – and the equipment here. His dad, Jonathan Glowacki, shared that Harrison is nimble in a burpee and on the boxes, crushes his barbell work (with PVC pipes), moves pretty effortlessly through his snatches and shows promising form on the rings.
For Texas-born-and-raised Jonathan and his wife Liza, this is what kept their young family coming back to CF100: the welcoming community. They moved to Milwaukee 10 years ago, moved to London for a short period of time then returned to the Midwest, laying down roots in Whitefish Bay. He notes that CF100 is so much more than a workout; rather, it’s a tight-knit community that models what a healthy, active lifestyle looks like for the whole family.
What brought him here in the first place was a rather random set of circumstances. …something to do with a potential business client who was an avid CrossFitter in another city, and a thank you gift from that colleague – a membership to CrossFit 100, which was conveniently located just down the street from his home. Perhaps it was serendipity, because despite the initial lack of interest, the family of four: Jonathan, Liza and their two kids, Harrison and 11-year-old Sophia, are regular fixtures here. We caught up with him recently to hear about his journey.
What initial hesitancies did you have about CrossFit?
I didn’t want to get big – and that is what happened to me in the past when I used to lift. I would get bulky but not lean. I figured if I joined CrossFit (having somewhat heard of it after watching the documentaries on Netflix), that is what would happen. After my first class – CrossFit Basics – I felt challenged. I rowed in college, occasionally did cardio at the gym they have at my office, and started cycling to work in the Summer, but this was different. I hadn’t concentrated on weightlifting in the five or six years prior to joining, but this class was fun and caught my attention.
What made you keep coming back?
I immediately felt drawn to improving upon my form in some movements and building capacity in others. I initially couldn’t get cleans or snatches right. As I kept coming back, I realized there was always something I was bad at, so I naturally just wanted to improve in those areas. Then I started to notice results in the way I looked and felt. There was noticeable boost in energy. So when I started to acknowledge these things, I started coming in on Sundays to focus on the things I was bad at. That led to me into a cycle of finding new things I was bad at, which motivated me to keep working on them… and here we are, a year later and I’m still working.
What do you consider some of your greatest accomplishments here at CrossFit 100?
Changing lifestyle is the thing that comes to mind. I started out thinking – okay, I’ll work out maybe two or three times a week; and at the time, that was all I could do because I was too sore to do more. Gradually, I worked up to about four or five times per week, but in order to do that, I had to roll in some healthy nutrition to recover from that rigor.
When I first started here, I was sore for two or three days after a workout. I mentioned this to Marcela, so she encouraged me to eat more protein. Eventually, I started the nutrition program with Marcela, and the soreness reduced to a day pretty quickly after I made that adjustment, and now I rarely get sore.
Yeah, there’s not really any one particular goal I set out personally to achieve that I mark as my greatest accomplishment; it’s more about the lifestyle, and I really enjoy my time here. I am very proud that Liza, Harrison, and Sophia are supportive and get involved as well.
What have you gained from this experience?
I work with a guy who’s a member here. We talk a lot about the workouts and eating. There is a perpetual joke we have with each other about what we are having for lunch – every day it is the same thing: rice and meat! . That comradery, I feel, is a good summary of what I’ve gained – what my family has gained. It’s a community, and a great community to be part of. It keeps us coming back. We enjoy seeing other people’s progress and that equally serves as a source of motivation to keep forging ahead. We’ll have a drink on Fridays with friends from here, so it’s not all work and no play!
Tell us about working with Marcela on nutrition.
I started CrossFit at 180lbs and I knew for sure that I didn’t want to bulk up. I got stronger pretty quickly, but I also got up to 205. I’m six months into a nutrition program now and I’m down to 195. I did a body comp this week, and with her help, my body fat percentage has decreased from 24% to 17%. So, I’ve maintained muscle but have been able to slim down at the same time. One part I struggled with was “under-eating.” The whole concept of eating more, but dropping weight doesn’t make sense to me, but the proof is there. I’m feeling pretty good; I’m a lot leaner than I was.
I’ll admit that eating is a bit of a challenge now; it’s just a lot of food. It’s hard to eat 200g of protein every day. It gets challenging trying to figure out how to make chicken, chicken and more chicken taste good while staying within the macros, but I am getting better at it. Part of that challenge, though, is to keep my family eating in a way that works for them. Sundays are for meal prep.
What advice do you have to share with folks new to the community?
Try it out. Trust the trainers. Trust the nutritionist. The team here is really dedicated to helping you navigate the process as long as you commit to yourself that you’ll show up to make the change you seek.