Meet this beautiful and strong BUILD member and this month’s Featured Athlete, Denise Johnson!

Through doing CrossFit with Coach Sami, she has made amazing friends, has improved her energy levels dramatically, and has increased her core and upper body strength!

1.       What’s your athletic background?

The last person chosen for any ballgame at recess or PE class because I was so much smaller than my classmates.  My physical activities included marching band a couple of hours a day, mowing lawns to pay for college – 4 every week, and de-tasseling corn if anyone knows what that is!

2.       What was your first experience with CF/BUILD?

Last fall with the first class was my first experience with CrossFit/BUILD.

3.       When did you start CF/BUILD?

When Sami and Matt started the BUILD class, I started too.

4.       Why did you choose CrossFit Memorial Hill/BUILD?

When Sami called, I told Sami that I needed something to get my core stronger and keep me going during chemo, radiation and possible surgery.

5.       What keeps you coming back?

Sweat and smiles.  We all leave CrossFit Memorial Hill sweating, but I always feel more energized and can move more easily than when I came in.  BUILD is also positive emotionally for me because it lets me know that even if I can’t control the cancer, I can control my energy level and how I am able to fight the cancer.

6.       Why do you live in KC and how do you like to spend your free time?

I live in KC because my husband’s first job out of college was here.  We have always enjoyed living and working in KC.  Our free time is spent with church activities, our children and grandchildren, and friends.

7.       What do you like about KC?

It’s been home for a long time.  It’s centrally located for our family, the economy is great, and there’s always someplace to go or something to do.

8.       What are one or two improvements you have seen in your life since starting CF/BUILD?

Number one improvement is my energy level has drastically increased.  Number two is that my upper body strength and core strength are so much better than they were when I began.

9.       What are your goals for 2017?

I want to increase my weight by at least 10 lbs. and maintain that weight.  I want to have the energy to be active for the entire day and the day after that too even when I am having a chemo treatment.

10.    What would you say to someone thinking about starting CF/BUILD?

It’s the best thing you could imagine doing for yourself and in the long run for your family.

11.    What’s your favorite & least favorite CF movement?

Favorite is just about anything with the bar or weights.  Least favorite is superman or something with the med balls.

12.    What’s your favorite cheat meal?

I would love to eat some cheese, yogurt or ice cream, but can’t so I guess I’ll have a protein drink.  Yuck, I REALLY detest protein drinks, protein bars, protein cookies, but sometimes those are what help me to maintain my weight.

13.    Anything else you would like to share with The Hill family?

I really appreciate being able to come into CrossFit Memorial Hill and do the limited movements I can, and I love seeing what other classes/people are working on.

Lover of Back Squats,
Butterfly Pull-Ups,
Gyros, and
Kiefer

Take a moment to get to know this month’s Featured Athlete- Alex Clouse!

1. What’s your athletic background?

   I was always involved in some sort of sport/activity. I did gymnastics in elementary school until I broke my arm. I played basketball in middle school, volleyball 5th grade through Freshman year of high school, and soccer 1st grade through Senior year of high school.

2. What was your first experience with CF?

   I had absolutely no idea what CrossFit workouts were like. My first time hearing about CrossFit was from my sister and she was telling me a story about how my cousin was doing the “guys weight” during a WOD (I didn’t know what difference that meant at the time) and that she had puked mid workout, but immediately continued on and finished the WOD. I was somehow in shock/scared at the thought of doing a workout that could make you throw up, but also intrigued to learn more about what CrossFit was. That cousin is a coach at another box so I agreed to try out a class after constantly being heckled about it by her, my sister, and my other cousin who all went to that box together. They would always make fun of me for going to my gym and having “leg day” or “back day”. Let’s just say, we all ended my first WOD laying on our backs, yet I decided to keep going back because I found it was just what I had been missing since high school sports ended.

3. When did you start CF?

   June 2014

4. Why did you choose CrossFit Memorial Hill?

   I felt bad leaving my old box and even paid for both gyms at one point, so my excuse for why I switched was because of location since I had moved closer to Memorial Hill. I honestly just loved the coaching styles and programming more. Everything made more sense at this box rather than just random WODs written on the board each day and the same warm ups. (And the fact that my boyfriend Kiefer already went there and was continuously trying to steal me from my old box may have had some influence on my decision).

5. What keeps you coming back?

   I’ve met some pretty amazing people from this gym. Also, how invested our coaches are in the members. I love that they explain why we do what we do for warm-ups, the WODs tie into an overall program that makes sense and helps us progress in our goals and performance, the specialty courses and progression programs available, the community and gym vibe, making new friends in all of the different class times, our awesome gym events where we can socialize with those we workout with outside of class… I could keep going on.

6. Why do you live in KC and how do you like to spend your free time?

   Born and raised in KC and I can’t seem to leave because I love it so much, plus most of my family lives here. A lot of my free time I spend at the gym or out with friends at our favorite restaurants, patio drinking, or at the many sporting events and activities that are constantly available.

7. What do you like about KC?

   I love the energy around KC sporting events and the tailgating that goes with it. I also love how close everything is whether you want to be downtown, in the crossroads, Westport, plaza, etc. they are all within 5-10min of each other and there are so many fun local shops and restaurants.

8. What are one or two improvements you have seen in your life since starting CF?

   Right after joining CrossFit Memorial Hill, I learned that I can back squat a person! My overall confidence in movements that scared me at first like overhead squats and snatch has improved. I have slight scoliosis so I was nervous to have heavy weight overhead since I had some back problems growing up. I didn’t start CrossFit until I saw a chiropractor (Dr. Heather) who made me feel comfortable in trying out the WODs and confident to know she would be there for me if anything happened. I feel stronger in my core when I do the workouts or every day things and haven’t had back issues since starting CrossFit. Also just my technique improving along with weight increasing in movements. PR’s always make things more exciting! Plus the physical improvements have been an added bonus :).

9. What are your goals for 2017?

   Focusing more on my nutrition and consistency. I used to tell people that my diet could best be described as “an unchaperoned child at a birthday party”. I would eat and drink what I wanted when I wanted. I’ve never been committed enough to my nutrition and be disciplined in my food choices. I can make an excuse for any reason to eat something unhealthy or to have a drink since there’s always something to celebrate :). The whole life challenge really made me prove to myself that I could stay committed to my nutrition for 8 weeks which was a huge deal to me. I loved having a team from the gym to support one another and go through those 8 weeks together. I continue to learn more about nutrition and it’s something I’ve noticed has a big impact on my improvements in lifts and my performance in the gym.

10. What would you say to someone thinking about starting CF?

    Just try it. Don’t let what you see on TV with The CrossFit Games or what you hear about it intimidate you. There are scaling options and progressions for every movement and you have a coach at every class to help you. Plus you’ll make new friends and it’s nice not only working out with other people, but also surrounding yourself with like-minded people. It may not be for everyone, but it’s the best kind of workout I’ve found.

11. What’s your favorite & least favorite CF movement?

    Favorite: back squat & butterfly pull-ups
    Least Favorite: burpees & thrusters

12. What’s your favorite cheat meal?

    I love food so choosing one cheat meal is difficult, but for awhile I’ve been obsessed with gyros!

13. Anything else you would like to share with The Hill family?

    Thank you everyone who comes into the gym with a great attitude and is supportive of those working out around you. I have days where I start taking too long of breaks during WODs and hearing someone say “you’ve got this” or “keep going” is really helpful to get back on that bar or pick up the barbell. Love our community!

Assistant City Manager, lover of deadlifts, and eater of gourmet grilled cheese sandwiches, meet this month’s Featured Athlete!

1. What’s your athletic background?

I never considered myself an athlete.  When I was in junior high school I played basketball and softball.  In high school I ran track one year.  I was not a stand out performer.  Looking back I know that I could have been decent but I wasn’t encouraged.  The coaches really didn’t “coach.”  They had one goal and that was to win.  If you weren’t a natural high caliber athlete they didn’t spend much time on you.

2. What was your first experience with CF?

My BFFs started going to River Market CrossFit and convinced me that I should try it out.  I went to the free class and even though I thought I would die…I was hooked.

3. When did you start CF?

I started doing CrossFit in January 2013.

4. Why did you choose CrossFit Memorial Hill?

After River Market closed I started going to Do Work which was 5 minutes from my house.  When I moved to midtown I had to find a new box.  There were a lot of choices but Memorial Hill had a great reputation and several of the RM folks were there and I knew if they were happy I would be happy!  And I am! I love the coaches, the facility and the community!

5. What keeps you coming back?

The coaching.  It is consistent and that is important to me.  You can tell that there is some thought put into the programming from introduction to cool down.  The coaches pay attention to the ALL of the athletes at ALL times.  You help us make adjustments and you stick with us until we get it.  I appreciate professionalism and business sense that is demonstrated each and every day I’m there.

6. Why do you live in KC?

I have lived in KC since my father was transferred here when he worked for TWA.  We were originally from New York, moved to St. Louis and then KC was the last stop.  I HATED Kansas City for a long time but now I wouldn’t trade it for the world.

7. What do you like about KC?

This is a great time to live in Kansas City, Missouri!!!!! I work for the city as Assistant City Manager and it has been an honor to be a part of the growth that has occurred over the last 10 years. Downtown, Crossroads, streetcar, Google Fiber, small businesses, arts and culture, and so much more! Kansas City, Missouri is on the move and we have only just begun!!!!!

8. What are one or two improvements you have seen in your life since starting CF?

CrossFit makes me feel powerful. I have a better understanding of what I am capable of and I don’t say, “I can’t” any more I say, “I can’t YET!”

9. What are your goals for 2017?

CONSISTENCY!!!!! That has been my big obstacle. Work, life, there’s always something.  I know that I won’t be able to reach any other goal without that.  Beyond consistency I would LOVE to learn how to do double-unders, pull ups and rope climbs.

10. What would you say to someone thinking about starting CF?

DO IT!!!! DO IT NOW!!! When people tell me that they COULD NEVER do CrossFit I get on my soapbox and proceed to tell them why they could and should. I don’t know how many I have convinced but if I can get just one person to try it I have done my job!

11. What’s your favorite & least favorite CF movement?

Deadlifts are my favorite!!!!!! Besides the obvious… burpees, my least favorite is anything that I can’t do YET!

12. What’s your favorite cheat meal?

Any gourmet grilled cheese sandwich, a mojito and an apple walnut cobbler from Houston’s.

13. Anything else you would like to share with The Hill family?

I want to thank you for welcoming me to The Hill. I can say that this is the best CrossFit experience that I have had and I am grateful that I found you.

1. What’s your athletic background?

   I grew up playing a number of different sports including football, baseball, tennis, wrestling and I even tried to run track but quickly found that I hated running long distances.  When I went to college, I found rugby and ended up playing for about 12 years.

2. What was your first experience with CF?

   A fellow firefighter introduced me to CrossFit and talked me into coming down to the old Rivermarket CrossFit to try it out.

3. When did you start CF?

   I think my first CrosFiit classes were about 5 years ago.

4. Why did you choose CrossFit Memorial Hill?

   I moved back to Brookside after a little stint living in the northland and was looking for a new box closer to home.  After dropping in and checking out a few, I found Memorial Hill and knew it was my spot.  We have a large space, a great community and great coaches.

5. What keeps you coming back?

   I feel like crap if I don’t workout regularly.  I also quit playing rugby due to my body getting old and not recovering properly, as well as work and family time obligations.  CrossFit gives me just enough of that competitive camaraderie and it helps me get out the stress I used to burn off by colliding with other people.

6. Why do you live in KC and how do you like to spend your free time?

   I was fortunate enough to get a job with KCFD when I was 21, so I’m stuck in KC for at least a dozen more years.  Plus, now I have some little ones that will keep me around town at least until they graduate.

7. What do you like about KC?

   I’m not actually a huge fan of KC… lol.  Cost of living is good, I’ve got a lot of friends, we actually have pretty solid food choices, and if you don’t count Kansas we are really close to Colorado.

8. What are one or two improvements you have seen in your life since starting CF?

   When I stopped playing rugby I got pretty out of shape and gained a decent amount of weight.  CrossFit has got me back to where I was athletically and once I focused on my diet, I am probably as fit and healthy as I was when I got on the fire department.

9. What are your goals for 2017?

   I’d like to add muscle, lose fat, and continue to progress on my gymnastic movements.  Increasing my PR’s would be nice too, I  suppose.

10. What would you say to someone thinking about starting CF?

    Stop thinking about it and do it.  If you give it a month, you’ll know if it’s for you.  If it is, it will change your life.

11. What’s your favorite & least favorite CF movement?

    Favorite would be Power Clean. It was the only movement I excelled at in high school.  I doubled my body weight on PC in high school, granted I only weighed 125.  Least favorite would be snatch, of any kind.  Barbell, dumbbell, kettle bell.

12. What’s your favorite cheat meal?

    Mexican food is pretty awesome.  Alcohol isn’t a meal but I’d throw it in there.  It also goes great with the Mexican food.

13. Anything else you would like to share with The Hill family?

    Just want to say thanks to everybody who makes Memorial Hill what it is; owners, coaches, and athletes.  You all make it actually enjoyable to go punish ourselves day in and day out with the hope that we come out the other side just a little better.

Lover of Top Golf, patio drinks and Olympic lifts, meet our newest intern and this month’s Featured Athlete!

1. What’s your athletic background?

   Growing up I played volleyball and softball; through college I dabbled in running, and now I’m just a washed up intramural player and wannabe CrossFitter

2. What was your first experience with CF?

   A girl I worked with in college talked me in to going with her to a gym we had started hearing a little bit about. (Mind you, she was about a foot taller than me). We show up, and the coach told us we were doing a mile buddy carry, so I had to give this giant a piggyback ride for a mile since I wasn’t nearly strong/coordinated enough to do a fireman’s carry. It was ridiculous.

3. When did you start CF?

   I dipped my toe in the CF pond in college; but, didn’t get ‘serious’ about it until about 2 years ago

4. Why did you choose CrossFit Memorial Hill?

   A coworker wouldn’t stop singing The Hill’s praises when I was in the market for a new gym, and also I low key stalked girls from The Hill at a CF competition and thought they seemed pretty alright, so I gave it a try

5. What keeps you coming back?

   There are too many thing to name; I love coming to hang out with my friends each day and have an opportunity to encourage one another in something that we can all relate to, no matter everyone’s individual skill level or ability. Everyone at The Hill makes it fun to push yourself mentally and physically and I love that you all provide a fantastic place for us all to come and just be better people all around. Also, I really appreciate that no matter what kind of day you’re having, you can drop in, be with people who care about your wellbeing, and leave in a better mood. Win, win, win.

6. Why do you live in KC and how do you like to spend your free time?

   I moved to KC after college for my job. Is there a better place than KC to crunch numbers? I’m always down for a sporting event, showing off my golf skills at Top Golf, or patio drinks

7. What do you like about KC?

   I love that there’s always something going on if you just want to get out and do cool things or mingle  – First Fridays, Boulevardia, shopping West Bottoms, etc.

8. What are one or two improvements you have seen in your life since starting CF?

   Finding a way to workout that’s fun and exciting makes it so easy to stay committed to being healthy so that’s definitely a plus. Also, I think having a community of like-minded people valuable in so many ways. Lastly, I can pick up heavy things and put them back down whenever I feel like it.

9. What are your goals for 2017?

   I have a list of about 12 things; but, I won’t bore you with the details. I think my top goals for 2017 are: improving T2B & HSPUs and getting up & down the darn peg board

10. What would you say to someone thinking about starting CF?

    I’d just say that it may seem intimidating to walk into a gym for the first time where it’s loud and seems chaotic with a lot going on; but, at the end of the day even people who have been doing it for years still have that little internal struggle over whether they really want to go to the gym after a long day, etc. but the hardest part is showing up. So, if you can just get yourself to walk in the door, the rest is easy.

11. What’s your favorite & least favorite CF movement?

    Favorite = Olympic lifts (all of them), Least favorite = thrusters

12. What’s your favorite cheat meal?

    Any sweets I can get my hands on. Cookie Monster.

Lover of power cleans, muscle-ups, Chipotle and Kayla, get to know this month’s Featured Athlete!

Jake has a strong work ethic, is hungry to improve and consistently brings his A game to the gym. Be sure to give him a high five and share some encouragement with him on the whiteboard.

1. What’s your athletic background?

Soccer, basketball and cross country into and through high school. Then played collegiate soccer at the Div II and Div III levels.

2. What was your first experience with CF?

CrossFit Omaha, and may have puked after my first intro workout of box jumps, prowler pushes and sit-ups.  Started from a friend’s recommendation and seeing the 2012 Games on TV.

3. When did you start CF?

Jan 2013 (CrossFit Omaha).

4. Why did you choose CrossFit Memorial Hill?

When I moved to KC, I visited a few gyms before deciding. Chose Memorial Hill because of the space, equipment, amenities, flexible options with open gym and of course, the welcoming members and coaches.

5. What keeps you coming back?

Friends I’ve made over the past 2.5 years, challenging workouts and the owners’ dedication to make continual improvements and make it the best gym in the KC area.

6. Why do you live in KC and how do you like to spend your free time?

Moved to KC in June 2014 for work.  Work at Burns & McDonnell as a mechanical engineer.  Spend quite a bit of my free time at the gym but other than that with my fiance Kayla (currently planning our wedding) and hanging out with friends.

7. What do you like about KC?

KC is my favorite city I’ve lived in so far (out of Omaha, Rolla, Cleveland). I like the small big city atmosphere, where I am still only 20 min from all activities and that it has lots to offer in terms of sporting events and things constantly going on but don’t have to deal with bad traffic etc.

8. What are one or two improvements you have seen in your life since starting CF?

Physical improvements have been nice. I’ve gained almost 20 lbs of muscle since starting and love the feeling of lifting heavy weights and going for PR’s. Had always strayed away from lifting anything heavy after having back surgery in high school, but CrossFit has taught me it can still be done safely.  It has also helped provide balance in my life and is a great way to get my mind off work and other stresses.

9. What are your goals for 2017?

Finally learn how to handstand walk and to enjoy it more and not take it too seriously all of the time.

10. What would you say to someone thinking about starting CF?

To just jump in and try it, not to worry about what other people are doing because everyone started with the basics.  It’s been the best workout program I’ve ever done.

11. What’s your favorite & least favorite CF movement?

Favorite: Power cleans & muscle-ups

Least favorite: burpees & hspu

12. What’s your favorite cheat meal?

More so favorite meal in general: Chipotle

13. Anything else you would like to share with The Hill family?

Kayla and I will be adding the newest gym dog next week: Oakley the golden retriever. Also, a thank you to the owners and coaches for always striving to have the best gym in KC and make improvements, add equipment etc.

 “I look forward to coming to the Hill everyday!! You all  make me feel amazing! Thanks for always encouraging  me to push harder!!”

 This Nebraska girl who married a Puerto Rican and moved to KC, is a lover of deadlifts, pizza, her dog Gabbana! Take a few moments to get to know this  fabulous lady who brings joy, energy and encouragement into the gym (weekdays at 5:45pm)!

1. What’s your athletic background?

2. What was your first experience with CF?

3. When did you start CF?

4. Why did you choose CrossFit Memorial Hill?

5. What keeps you coming back?

6. Why do you live in KC and how do you like to spend your free time?

7. What do you like about KC?

8. What are one or two improvements you have seen in your life since starting CF?

9. What are your goals for 2017?

10. What would you say to someone thinking about starting CF?

11. What’s your favorite & least favorite CF movement?

12. What’s your favorite cheat meal?

13. Anything else you would like to share with The Hill family?

   Lover of:

   – Back squats
   – Travel
   – Italian food
   – His niece and nephew

   Take a moment to get to know this quality guy and The Hill’s featured athlete!

1. What’s your athletic background?

   My athletic background is limited to just the game of golf.  I have played since I was five years old and I spend a lot of time at the golf course during the spring and summer.  My dad is a PGA Master professional and manages a golf course near the Legends/Kansas Speedway (Sunflower Hills G.C.).  Other than golf, I was the kid that dreaded P.E. class, being picked last for kickball at recess and finishing last in the mile run!

2. What was your first experience with CF?

   My first couple months at River Market CrossFit were hit and miss.  I was not sure I liked it or if I wanted to stick with it.  Then, in my third month we had a WOD of 21-15-9 burpees over boxes and thrusters with a time cap.  There were about 20 of us in the class that night and in that gym it was super cramped.  Anyway, I got to the set of 9 with two minutes left and really wanted to just stop, but everyone else in the class was done and they and the coach came over and cheered me on till I finished.  After I finished with five seconds to spare I felt amazing!  It felt so good to finish the workout and have everyone cheering me on till the end.  It was at this moment I felt the true effects of what CrossFit can do and that night is what got me hooked.

3. When did you start CF?

   I started CrossFit the Tuesday after Labor Day in 2014, so just a little over two years ago.

4. Why did you choose CrossFit Memorial Hill?

   Honestly, The Hill was the first gym on Erin (Matyak) Fajen and I’s list to check out after River Market CrossFit closed simply because it was the closest to work at the time.  I planned to go to a different gym each night that week, but after one class at The Hill I knew where I belonged!

5. What keeps you coming back?

   Many of the same reasons that everyone else comes back:
   – The coaches and staff – they all know our name, take the time to understand who we are as individuals and really create a warm and inviting atmosphere
   – The programming and structure – it’s deliberate and scalable to all skill levels
   – My fellow athletes – I felt welcomed at The Hill from the very beginning and to this day I still get excited to leave work and come to the gym to see everyone, even if it’s just a passing “Hi” between classes.  We all come from different backgrounds but CrossFit is something common that brings us together!  It feels like this secret club that is not so secret!

6. Why do you live in KC and how do you like to spend your free time?

   I was born and raised in KC (Wyandotte County to be exact – also known as “The Dotte”!).  What’s interesting is that as the years have passed what keeps me here is ever evolving.  Family is the foundation as they are all here.  Then there are several close friends (new and old) in town followed by my career at Cerner.  I work at Cerner so spare time comes at a premium!  When I do have it I spend it at the gym, time with family and friends (I have a niece and nephew who I adore!) and traveling.  I LOVE to travel!  I’m always on the lookout for where my next flight will take me!    

7. What do you like about KC?

   Oddly enough, I’m rediscovering KC (the restaurants, nightlife, shops, shows, etc.) and have realized that it really is “sneaky cool” as Reed Erickson would say!  There is something going on every weekend; whether it’s a concert, festivals, beer tastings, sporting events or just sitting by the pool during the summer.  I also really love the restaurant scene.  I’m always looking for some place new to try and I love to “dine” (cocktail, starters, wine, salad, more wine, entrée, more wine, dessert, more wine – you get the idea)!  It’s never boring around this town and I love that!

8. What are one or two improvements you have seen in your life since starting CF?

   First – My overall fitness, physique and health has greatly improved.  I definitely notice that my energy levels are up, my endurance is greater and I sleep better at night.
   Second – Life in general is great!  I have two close friends that I met in CrossFit (Reed and Erin), I have met many other great people, am much more confident in all aspects of my life and manage stress much better than I used to!

9. What are your goals for 2016?

   Well, my main fitness goal for 2016 was to back squat 300 pounds – I hit 305!  As we start to turn and look forward to 2017 I would say from a technical standpoint I really want to nail pull-ups as any more than 5 still elude me.  But overall, I just want to maintain a healthy lifestyle, continue to push myself in and outside of the gym and be a good friend and family man.  That is all!

    

10. What would you say to someone thinking about starting CF?

    Give it a shot and come in with an open mind!  Try to not be concerned with your past athletic ability or non-ability and also really buy into the concept that CF movements are based on how the body was designed to move, not on the bad habits we have picked up over time.  The other day I was with my 3-year-old niece and I was watching her sit on the floor and pick things up off the ground.  You would think she has been in CrossFit her whole (albeit short) life!  Her back was straight and when she goes to pick something up off the floor she is performing a deadlift!

11. What’s your favorite & least favorite CF movement?

    My favorite is a back squat – I know that surprises everyone!!
    My least favorite is a snatch.

12. What’s your favorite cheat meal?

    Italian – preferably Cupini’s or Garozzo’s!

13. Anything else you would like to share with The Hill family?

    A few things:
    – When faced with the decision of taking the elevators or the stairs…. always take the stairs!
    – Choose Your Attitude!  I learned that on my first day working at Worlds of Fun in college and I have lived by it ever since.
    – Sabbaticals are awesome!!
    – Thank you to all the coaches, staff and athletes at the gym who welcome me every class and encourage me to fight hard and make it count!  It is a blessing to share an hour (or more) of my day with all of you!