Tag Archives: CrossFit Foundations

TNP Episode 21 – Focus on Community: An Interview with Jketa Wilford, a Catalyst Athlete

Top Notch Podcast > Episode 21 – Focus on Community: An Interview with Jketa Wilford, a Catalyst Athlete

Show Notes

Charlie and John sit down with Catalyst program athlete, Jketa Wilford, to discuss overcoming struggles & finding time to make yourself better with Crossfit, including:

  • Jketa first discovered Regeneration via the ever-popular Groupon that Charlie ran.
  • She liked her first class but she was horrible at it.
  • Jketa is very reserved and isn’t talkative so starting the first few classes were really tough for her.
  • After her first 8 weeks she couldn’t stay committed to CrossFit, pick a regular class and deal with all the other things taking up time in her life.
  • Jketa started her first comeback to CrossFit Regeneration by trying 5am class, but that wouldn’t stick either.
  • When Charlie started the Foundations For Fantastic Fitness class (http://crossfitregeneration.com/foundations/) she decided to do it and immediately loved the connection she had with people in that class.
  • She figured out pretty quickly that the weightlifting part came easy for her, but the cardio was pretty rough.
  • Friends from class kept her accountable but she started cherry-picking the workouts to avoid cardio.
  • Even though she has a collegiate soccer background, she figured out she really loved weightlifting and being an athlete.
  • Although Jketa really enjoyed the 9:30am class and community, life got in the way again so she quit.
  • After Charlie reached out to her about the new Catalyst program (http://crossfitregeneration.com/the-catalyst/), she decided to give it a go because she figured it would help her with cardio, the area that’s most difficult for her.
  • Coach Korey pushed her in the Catalyst to push herself which helped her build confidence.
  • Running a mile without stopping for Jketa was a big goal and with the help Coach Korey and cheering from Emily, she accomplished her goal.
  • Her new goal is to eventually be able to do CrossFit workouts with her son, who’s started doing the CrossFit kids program.
  • She’s been able to bond with her son about workouts in CrossFit.
  • Jketa loves the community at CrossFit Regeneration. It’s so tough for her because she’s so introverted and gets anxious when thinking about talking to people. But people here are so friendly and encouraging it’s helped her come out of her shell a little bit.
  • Jketa’s left this gym 3 times and came back 3 times because of the coaches and people at CrossFit Regeneration.
  • She figured out that you don’t become better and grow unless you make yourself uncomfortable.
  • Her best advice for other people: find time for yourself to make yourself better. CrossFit is her pedicure.
  • CrossFit Regeneration is a safe place to fail. Everyone knows your name and everyone celebrates your PR’s.
  • Jketa believes the hardest part isn’t the workouts, it’s just showing up and being consistent every day.

My CrossFit Journey – Day 12

My CrossFit Journey Series

Have you been hesitant to come give CrossFit a try?  Back in 2015, our guest writer, Hayli, wanted to share her unfiltered experience and was kind enough to document her first month with us at CrossFit Regeneration. What follows are her words. You can read all of her posts here. Originally posted on her website.

Have you ever watched a triathlon or a marathon?

For some reason, I get super emotional watching races. It’s actually embarrassing. Like, real tears and sniffles and sometimes ugly crying noises noises, depending on how people finish.

Ending this last day of our Foundations class was also emotional. Thankfully, I didn’t cry, because that would be super embarrassing and no one would want to work out with me ever again.

Both races and the ending of Foundations don’t make me sad or overly happy. I think it’s just really cool to see how far people have come to accomplish a great physical task.

And that’s exactly what we did this morning. We did the same workout as our first day of the Foundations course. The goal was for the entire class to finish in under 6:30.

At first, I wanted to think of excuses of why we may not be able to do that. Like, what if we take longer because we’ve corrected movements over the span of this course and that takes longer? Or because I burnt my thumb yesterday and my hip hurts and one time I banged my knee on my desk…


Regardless, I was honestly worried I, personally, wouldn’t finish in time.

Aside from the worry, I was sad to see this class dismember. The majority of us are continuing with CrossFit, but may have to attend different classes because of being adults and scheduling life.

Thankfully, we soaked up our last day together with clean and jerks and snatches. I’m beginning to love clean and jerks, as I’ve gotten to the point where avoiding my collar bone area is the norm (and OK, I feel super strong and cool pushing that bar above my head) but snatches still don’t make sense to me! I’m so impressed watching my classmates do snatches. They lift heavy and they look natural. I’m excited to do more and more of these until the movement becomes natural.

After we were done with the weightlifting portion, which we learn will be a part of every CrossFit class, we gather around to prepare for the WOD.

Re-Testing WOD:
Run 200 meters (we did not do this because it was monster pouring our first day)
Run 200 meters (still didn’t do)

Before we started re-testing, we simply encouraged each other. We passed around “you got this” words and “you can do it” phrases and “at least we’re not running” reassurances.

Charlie reminded us that throughout this whole course, we were supposed to be taking WODs as “yeah that sucked, but I can do it again.” Today, instead, we were supposed to finish and not be able to do it again. We were to give it our all.

Then, we did.

When one person finished, they would encourage the other. And so on and so forth until everyone was done.

And we finished in less than 6 minutes.

After, we gathered in a circle and Charlie called on us individually to tell the time we finished this morning, and he read the time we finished the first morning of the Foundations class.

So many people from our class finished in under HALF the time it took them the first time we did this WOD. In less than a month of CrossFit, we were finishing a similar WOD in half the time it took us to complete it the first time. It was truly inspirational.

It was in that close-knit, sweaty, smelly circle I started to get emotional. It was beyond cool to see everyone clapping and patting each other on the back when they read their results back. Everyone had just accomplished something great.

Now, I’m super excited to attend regular CrossFit classes with these people and continue to watch them, and others, grow in their fitness goals. I’m super thankful for this opportunity to grow as a person and grow in Louisville – a new area I’m trying to call “home.” It’s nice to have a 3rd Place within the city to feel comfortable.

Reflections on a Year of CrossFit

My results after retaking my first CrossFit workoutGuest post by Lea Stammerman.

This year I’ve done 11 ladies, 3 nasty girls and 4 heroes! Some more than once, and was only able to do one (her name is Karen) to her standards. It was good for me, Karen! You were a total confidence boost but I felt it for a week afterward. Haha! I’m referring to the CrossFit Benchmark Workouts named after either an American Military Hero or a Lady’s Name (which is similar to how they name tornados for referring to them). This week I celebrated my 1-year CrossFit anniversary by attending our Beginner Class and completing the same workout I did on my first day, one year ago. Michelle is also celebrating her anniversary too and did it with me (see photo above).

I was happy to see my progress. While driving home I thought a lot about this past year and decided to take a timeout and just reflect a little about my experience and what I have to celebrate after 1 year.

A year ago I didn’t know what CrossFit was nor did I know the community at CrossFit Regeneration existed. I couldn’t jump on a box, never thought of trying a handstand or a pullup and wasn’t interested in jumping rope. I’ve always liked working out. Pre-CrossFit, my workouts consisted of me and my ear buds, a 20 min treadmill run, leg lifts, planks, push-ups, pull downs, sit-ups and squats or lunges with weight. On a bad day, I just ran on the treadmill for 40 minutes. The only thing that got me to that treadmill every morning was the motivation to have a flatter stomach and a healthy heart. But I was getting bored with it. Late last September, I looked into something John and I could do together that was healthy and fun. We went from possibly trying a kick ball league to a Groupon at CrossFit Regeneration. We took a chance on CrossFit.

Finding What Truly Motivates Me

To do anything consistently for a year or more you have to be motivated. But the question is, what motivates you? Do you know what dynamics make you feel positive, excited and looking for more? Figuring that out is a challenge because it’s not always easy to recognize. Being in environments regularly where you feel positive, excited and looking for more will make it easier for you to see a pattern in yourself due to the frequency and recognize what motivates you. I didn’t figure it out for myself till I participated in months of CrossFit classes. We have a wonderful gym, stellar programing and I love that we get personal training from our coaches in every class. But I was not sure what exactly made me feel so excited, but I knew I liked it. Then I realized, I’m really not a self-motivated person. I am motivated in a group setting when everyone is working on the same thing and measuring and sharing their results. This explains why it was always important to me to get A’s in school. The high I get from the group dynamics of CrossFit is second to none. Each person is focused on reaching personal bests, each person is at different fitness levels and with the help of friendly competition we each encourage and push each other to finish strong! And a bonus for my motivation… we track our progress, give ‘atta-girls/boys’ to friends who did well and see our own improvement in everything we do all via this simple and super cool app called Wodify.

Becoming an Athlete

My first podium in a competition!After graduating from our Gym’s Beginners/Onboarding program, I was watching re-runs of the 2014 CrossFit Games Competition. The athletes are so strong and amazing to watch compete but it was the behind the scenes clips that hooked me. I was most inspired by hearing their stories and seeing their diverse background. They weren’t all super athletes in high school and college. Many just decided to begin CrossFit 5-10 years ago. So I began following some of the CrossFit Games Athletes on social media because seeing and hearing what they were doing motivated me in the gym. For me, a light bulb switched when Kari, one of our gym’s coaches, encouraged me to sign up for my first competition. As the competition grew closer and the events in the competition were revealed I began to prepare. I started looking at my workouts like an athlete. Much like a quarterback practices the fundamentals to improve throwing accuracy and distance, I was training to reach certain goals for the competition rather than just wanting to burn calories and get a flatter stomach. Although a flat stomach still is a motivation of mine (trouble spot). Check out an Instagram Video from my first competition!

When I started looking at days in the gym as training days to improve a skill, a time or a score rather than looking at it as a day for exercising to lose weight, it changed my focus. It made me want to spend more time in the gym improving myself. The other things, like a flat stomach, which used to be my primary motivation come into it, but they are a symptom of my training. So before I knew it, I was a CrossFit Athlete. Really!?! Me, a 38 year old, who works from home and is a momma with a stretched out belly!?! I wasn’t an athlete in high school and never dreamt I would be. So I looked up the definition of an athletea person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina. Sounds a lot like the ten physical skills that CrossFit bases all training around for athlete competency. So I can say, with a biggo smile on my face, I’m a CrossFit Athlete. And you know what? I can’t imagine not having this amazing cross functional sport in my life.

Hard Work, Being Humbled, Friendships, Progress & Looking For More

PR on my back squatCrossFit has been an investment of time and money. It challenges and humbles me every day in different ways, especially when I can’t do something that others make look easy. Today I feel better than I have in a long time. We’ve made friends in a healthy and positive place! I can tell I’m gaining muscle, losing fat, getting stronger and moving faster. It’s neat and makes me feel proud to look at all my progress in a year…

  • I podiumed in a competition.
  • I’ve improved Cindy by getting an additional 4.5 rounds and my Fran time is 2:44 faster.
  • I understand and can perform Olympic Lifts (Clean Video during the open).
  • I can do double unders although not consecutive yet.
  • I can run a mile in 8:20.
  • I can row 1000m in 4:20.
  • I‘m pressing, jerking, snatching and cleaning over 100lbs (up 30lbs in a year)
  • I’m squatting 185lbs (up 60lbs in a year).
  • My deadlift is at 235lbs (+95lbs in a year).

… but you know what is cooler than all those fun results? I am, “Looking for More”!!! I have so many more goals and things I want badly to be able to do! It’s not just about getting stronger, faster and lifting heavy weights. I love the gymnastics component of CrossFit. I cannot wait to get pull-ups, handstand pushups (Doggy Kisses & Practicing HSPUs) and consecutive double-unders. And I love seeing my gym friends reach their goals too! I truly am so glad we took that chance last October and tried something new. Wonder if a kickball league would have had the same effect?

No chance!!