It’s conditioning day. Or leg day. Or combo day. It doesn’t really matter, because Roger will be there. Almost every day of the week, Roger will be waiting in the lobby of CrossFit 100, with a smile on his face and a friendly greeting for his coach and friends, ready for 5PM class to begin. He gets right to work but also spends time catching up with other members or greeting someone new to class. He’s just the kind of member you hope finds your gym and makes a home there. CrossFit 100 has been Roger’s home for about three and a half years. A Christmas party conversation with fellow member, Peter Wiegers, led him to check out the gym. Roger had run a few marathons and Tough Mudders, and was doing his own workouts at the WAC, but didn’t feel like he was making a lot of progress on his own. As soon as he joined 100, he knew it was a great fit. “I had tried a lot of things, and this is the longest I’ve stayed with something,” he said. “It really clicked.” Roger really likes the structure of the workouts — one hour of hard work and it’s done! During the day, he is busy with his family’s business, managing rental properties. With the energy Roger brings to each class, you might think he’s been conserving energy all day, sitting behind a desk. It’s quite the opposite. Roger is very active during the workday, dealing with tasks at his properties. “I still looks forward to coming. I get rejuvenated during the warm up. And even if I’m tired when I come in, I have renewed energy after the workout.” Roger especially loves the faster pace of conditioning workouts, but also enjoys improving his weightlifting skills and being coached through movements he didn’t do much on his own before CrossFit. And his willingness to learn and work hard is appreciated by the entire coaching staff. “Roger never, ever, ever comes to class with a bad attitude,” said Coach Mya. “Every time he walks in the door he’s got a cute little smile on his face, showing he’s not only ready to push himself in the work for the day, but also his peers. He just puts his head down, does his best and gets his work done, and it’s very inspiring and something I try to model myself after.” Coach Jens said he loves Roger’s positive attitude. “He always cheers on his friends in class. Roger never complains about a workout, he just works hard, no matter what it is.” While Roger’s marathon and Tough Mudder days are behind him, he continues to work on his overall fitness. “Really, my main goal is to stay healthy and fit. If I can keep doing this four, five, six times a week, I’ll be happy.” And Roger is certainly not going it alone. On most days, you’ll find some other Carltons on the class attendance list, too! Roger’s wife, Brenda, joined CrossFit 100 a few months after him, through the New You Challenge. She has continued on to be a regular CrossFit member and both Roger and Brenda participate in many of our gym social events, as well as the Intramural Open. They are both incredibly welcoming to all members and have been an integral part of strengthening our community. You can also find two of the Carltons’ three daughters, Laura and Elizabeth, in classes. It’s fun to see the family passing each other through the doors as they fit different classes into their daily schedules. “It’s great to be able to workout with the whole family. It’s a good bonding experience,” Roger said. “Something we can all do together.” The family also enjoys spending time at their lake cottage, together, kayaking, boating and staying active on the weekends. If you haven’t met Roger yet, be sure to introduce yourself, but chances are he’ll find you first, welcoming you to class or cheering you through your next workout.
Katie laughs when I ask her if she ever thought she’d still be working out with Marcela
after nine years.
“Nooooo, way! I thought it would be four or six weeks and done.”
When she signed on for a bootcamp with Marcela’s MPower Total Fitness nine years ago
last May, Katie thought one session was all she needed to get herself back in shape after
having her third child.
But nine years later, Katie is still going strong.
“It’s an addiction for me. It’s how I like to start my day.”
Bootcamp turned into CrossFit, which lead to running casually and then training for half
marathons. And while she’s not currently training for anything, she maintains a very
regular workout regimen at 100. That original desire to get back into shape after having
her third child became a life-long love of fitness.
“This is something I would never do on my own. Lifting weights … you have to get to
the gym for that.”
Hitting the gym is actually quite a lifestyle change for someone who was not athletic
growing up. Katie is also surprised and humbled by people who compliment her on her
athleticism. Many people come to CrossFit as a way to pick up where they left off with
high school or collegiate sports, but Katie truly started from scratch and has made a name
for herself in our 100 community as an athlete, indeed.
If you work out early, you’ll see her no-quit work ethic in action. Katie is diehard. She
rarely misses class and she always puts in 110% effort. Her favorite types of workouts are
conditioning days, “because they’re the hardest,” she reports. But she loves barbell work
incorporated with whatever we are doing, for the challenge.
When asked what about her personality draws her to this type of workout, Katie connects
her previously challenging work as a CPA to her ability to gut through CrossFit workouts
without ever giving up. She’s perfectly accustomed to the type of head down, eyes
forward work that CrossFit requires.
And while family life has recently changed her years-long routine of attending 5:45am
classes over to 8:30, Katie has made it work. She’s found her groove in the 8:30am class
where she is busy pushing the pace for her fellow classmates.
And it took a while, but after years of watching Katie wake up early for the gym every
morning, Katie’s husband, John, eventually joined 100, a few years ago. The couple
mostly divides and conquers, coming to different classes since they have three kids, Jake
(14), Ethan (12), and Ella (9), at home. All their kids are active in their own sports and
activities, but Katie recently realized her daughter, Ella, is keeping tabs on her mom.
“Ella asked, ‘Why do you have to workout every day?’” and Katie was able to express
that her fitness routine was something she loves to make her feel healthy and strong. And
so the thing she does just for her, every day, has become a wonderful teachable moment
for her growing daughter.
But Ella isn’t the only one with eyes on this strong, determined mom and athlete. When
you’ve been a veteran CrossFitter for as long as Katie, you are not only an example to
your own family, but to an entire community. Her advice to anyone getting started is to
realize that this is truly for everyone – just looking at our population, filled with all ages,
skill levels, fitness backgrounds, there’s a place for everyone.
And if you’re really in for a really great workout, just try to chase Katie.
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!