Getting to Know Coach Al

CARING | HONEST | DRVEN
These are the core values we hold as a team. We are so fortunate to have such highly skilled & passionate Coaches at The Hill.
Part 5 of our “Getting to Know the Coach” Blog Series..

Al is Strong. Intelligent. Authentic.
Resilient. Inclusive. A True Artist. An Advocate.
And Definitely Honest!

Coach Al is an integral part of our coaching team. She brings a consistent and genuine dedication to our athletes’ progress with an unrelenting drive toward excellence.

Sadly, Al will be leaving our community to pursue a longtime dream of working as an architect in Germany. While Al will be leaving huge shoes to fill, my personal hope is that our athletes each see Al stepping WAY out on a limb in pursuing a new life in a new country. We could all learn from Al’s willingness to pursue this dream – no matter how daunting it may feel.

We’ll miss you, Al! Thanks for all the great memories and moments.

Let’s get to know Coach Al Lampier.

Background

Where did you grow up? Barrington, IL (NW Suburbs of Chicago).

When you were a kid, what did you want to be when you grew up? Paleontologist, biochemist, astronomer, professional soccer player (i.e. Mia Hamm). I still want to be a polyglot when I grow up.

Favorite class or activity in high school? Outside of sports? Creative writing.

Voted in high school… Most Athletic.

Most interesting part time job? Only part time job: soccer referee.

Share a movie you can quote… Singin’ in the Rain.

Got any hidden talents? I can whistle like a bird.

What do you like about KC? No traffic! And the people are ok too 😉

Coaching

Your Job Title at The Hill: CrossFit Coach

How & when did you get connected to The Hill? 4 years ago. I didn’t have a car when I moved here, so I was just looking for something I biked past en route to work. This was located perfectly for me. Dug the workouts and the folks. The rest is history.

How long have you been coaching? At The Hill: 4 years, 6 years total.

Why Coach? Coaching allows me to combine my love of sports with my adoration of physics. Perfect every day applicability. Plus I love seeing the light bulb turn on for folks when they’re learning new skills or when they accomplish a task they didn’t think was possible. It empowers people. 

What do you love about your job? For coaching, see above. For design, I love light, shadow, and textures. A well-thought out, well-executed detail warms my heart. Being able to share those passions with others through an experience is a privilege and a pleasure. 

What certifications do you hold and which are you most proud of?

Coaching: CF-L1, CF-L2, CF Weightlifting. Before it expired, I held an ACE Certified Personal Trainer Cert. I was super proud of that because I had no personal background in training when I studied for and took the test. I’m still proud of it.

Architecture: I’m a licensed Architect in the state of Missouri. Definitely proudest of this one because it was 7 tests over the course of a year. I wanted to quit so many times but I didn’t.

What continuing ed are you planning or currently doing? Just bought Carl Paoli’s “Freestyle” so, I’m gonna read that. At some point I’d like to get the gymnastics cert. Perhaps consider the Level 3, but that won’t be for a while. Definitely interested in learning more about nutrition and programming as well.

How would you describe your coaching style? Profanity-ridden.

What’s something you wish everyone knew about health and fitness? That their body (including mind) is their greatest asset; therefore it should be invested in, challenged, nurtured. It’s not a test or competition. It’s simply about taking care of yourself.

What is something you are working on improving as an athlete personally? Consistency and patience.

What are you looking forward to in 2018? Improved mindfulness and presence.

Anything else you would like to share with The Hill family? You guys rock. Thank you!

 

 

 

 

 

   

New Specialty Course – Grunt Work

Specialty Course:

GRUNT WORK – A 6-week durability and strongman course

GOAL: Improve work capacity, durability, grip strength, midline stability, shoulder stability, mental toughness, and tenacity.

MOVEMENTS: Strongman movements, Bear complex, Prowler pushes/pulls, Various carries, Tire flips/ hammer hits/ jumps

WHEN: Mondays & Wednesdays 6pm-7pm

DATES: May 21st-June 27th

ONLY 15 SPOTS AVAILABLE

MEMBER SIGN UP

 

Practice Difficult, Scary Things Often

Josh and I with 3 of our BUILD members, Cathy, Leah, April after completing Murph.

A few weeks ago I had an epiphany. Well… epiphany may be a strong word. Let’s call it an almost universal confirmation of a long-standing suspicion.

This confirmation came during a “town hall” meeting with the participants of BUILD: Functional Fitness for Cancer Survivors. In this meeting I wanted to reconcile something that continues to perplex me about the program: Every participant has seen dramatic improvements in strength, health, and overall feelings of well-being. The near unanimous feeling is that BUILD is the “best support group I’ve ever had.” I’m trying to reconcile these facts with our difficulty in growing the program proportionate to the number of people in Kansas City affected by cancer. The program is affordable (sometimes free with scholarships), safe, effective, fun, supportive, and positive. Why aren’t hundreds of Kansas Citians involved? 

And then I asked the question.

“By show of hands, who was nervous or afraid to come in for the first time?”

Every. Single. Hand.

  • I thought I’d be the oldest one there
  • I didn’t think I’d be able to do the workouts
  • I figured everyone would look like a greek god
  • I haven’t worked out for a REALLY long time (or at all)

No mention of a cancer diagnosis or treatment. Nothing.

And then, this.

In addition to the unanimous I didn’t think I’d be able to do it responses, there was also a near-unanimous this is the longest I’ve ever maintained an exercise routine. This was my lightbulb moment.

The experience of this Town Hall struck a deep chord that finally illuminated the essence of why this stuff works; the heart of our mission.

We walk toward difficult, scary things together.

This lightbulb moment came when I finally realized that these survivors’ feelings of nervousness are the exact same feelings that everyone who has ever stepped foot in the door has felt. 

Multiple Golden Glove Winners. Professional football players. Olympic athletes. Great-grandmothers. 23 year-old college grads. 44 year-old accountants. People walking around with an extra 100 pounds. People needing to gain weight to save their lives. 67 year-old cancer survivors. Literally everyone we have ever trained. 

And that’s the magic.

Anything you do for the first time will feel scary. Anything worth doing will be difficult. Change is the most difficult thing a human can do. It’s buried deep in our DNA; avoid discomfort and new things because discomfort=danger. And, up until about 60 years ago, our DNA was correct. Difficulty and newness did mean death and danger.

But it’s a new era.

Thanks in large part to advanced medicine, technology, and a decreased manufacturing presence, difficult and uncomfortable things are crucial to survival. In 2018, those who expose themselves to uncomfortable and scary things will adapt and overcome life’s obstacles at an exponentially higher rate than those who avoid it. It feels weird because our biology resists this notion at every turn.

In our not-so-distant biological past, embracing discomfort almost assuredly meant death. In the form of disease, food poisoning, and attack from outsiders, the new and unknown often posed a significant risk to self and family. Today, the new and uncomfortable are the keys to a full life.

No one has ever been proud of an accomplishment that came without doubt, fear, difficulty, and hesitation.

I recently spoke with a friend about some doubts and fears I have regarding some ambitious changes in our business and personal lives. In response she said: “If you’re thinking rationally and consulting trusted advisors, self-doubt is the indicator that you’re embarking into unchartered territory. It’s a normal survival mechanism. It’s also an indicator that you need to go toward that thing.”

Whatever your “I could never do that because ________” happens to be, embrace it. Walk toward the thing that makes you feel afraid or inadequate. On the other side of those feelings are satisfaction and accomplishment.

-Matt

Corinne Schwarz -Featured Athlete of May

Smart      Determined      Kind      Generous      Uplifting

These are just a few things that come to mind when we think of Corinne. Celebrating Corinne this month is easy to do.

Corinne is a great person to have cheering you on and her cookie and cake creations are the best. She just finished her PhD in Women, Gender, and Sexuality Studies.  We are so inspired by her ability to consistently make working out part of her very busy schedule. She’s even come early to prep for Murph with Jenna!

Congrats Dr. Schwarz!

Featured Athlete Interview:

What’s your athletic background? I was WAY too awkward for sports growing up! I started running half-marathons and doing group fitness classes in graduate school.

When did you start working out at The Hill? July 2017.

What keeps you coming back? I love the community and coaching! At first, I was super intimidated to join a CrossFit gym, but everyone is so encouraging and friendly. Participating in Friday Night Lights for the open this year really solidified it–I come here to sweat and suffer with everyone, but before/after class is all social/sharing cat photos/talking about RuPaul’s Drag Race with my friends.

Was this your first experience with CrossFit? It was! My boyfriend Jacob had been here for a few years, so it was a no-brainer to join when I moved to KC last summer.

If you could write the WOD what would it be? Burpees, deadlifts, hang power cleans, and overhead squats–if it has a barbell in it, it’s my favorite workout.

What are some of your goals, fitness or personal- for 2018? Fitness-wise, I’d love to get a strict pull-up this year. Personally, I’d like to start meditating every day.

Any PR’s that your proud of? I just did my first rope climb a few weeks ago (and got my first gnarly rope burn!)

List one or two improvements you have seen in your life since starting CF? I feel like I’ve become more adventurous. I try not to talk myself out of taking chances in the workouts, like throwing an extra five pounds on a bar or pushing my pace on a row, and that has totally translated into my life outside of the gym. Also, I now know how to squat properly, so that’s pretty nice.

How do you find time to workout with your busy schedule? I think there were two things that really worked for me. On Sunday nights, I would look at my planner and write in the days/times I planned to make it to the gym to make it as non-negotiable as possible. If I didn’t write it down, I would bail. I also told literally EVERYONE–friends, family, professors–about my gym intentions to be accountable to others. I think there were two things that really worked for me. On Sunday nights, I would look at my planner and write in the days/times I planned to make it to the gym to make it as non-negotiable as possible. If I didn’t write it down, I would bail. I also told literally EVERYONE–friends, family, professors–about my gym intentions to be accountable to others. At first, it felt really silly/kind of TMI to tell my dissertation advisor that I tried to go to the gym at noon, but she totally respected it and I don’t have to worry about a weird schedule getting in the way of my gymming! At first, it felt really silly/kind of TMI to tell my dissertation advisor that I tried to go to the gym at noon, but she totally respected it and I don’t have to worry about a weird schedule getting in the way of my gymming!

What do you like about KC? I love how accessible everything is in KC. It’s so easy to spend a day puttering around different neighborhoods, eating good food, and checking out museums. There is always something going on if you just dig a little bit.

What brought you to KC? And how do you like to spend your free time? I moved here for my boyfriend’s job, but I am also a graduate student at the University of Kansas. In my free time, I basically harass my cat Jasper, bake delicious treats, go to concerts, and host board game nights for friends.

What’s your favorite cheat meal? All-you-can-eat sushi, followed by cupcakes–a weird but tasty combo.

What would you say to someone thinking about starting CrossFit? Do it! You will be nervous and scared for your first few classes but then it will seriously be the best decision you’ve ever made! Plus, you’ll get weird bruises and calluses and feel super hardcore. 🙂

Anything else you would like to share with our coaches or the whole #fitfam? I cannot imagine my life without The Hill! I never dread coming to the gym, even when it’s a wild workout, because I know I get to see some of my favorite people (and pet a few good dogs). I haven’t even been coming here for a full year yet, but The Hill totally feels like home!

Getting to Know Coach Josh

CARING | HONEST | DRVEN
These are the core values we hold as a team.
We are so fortunate to have such highly skilled & passionate Coaches at The Hill.
Part 4 of our “Getting to Know the Coach” Blog Series..

He’s never looking for a compliment, but Josh is well deserving of praise. Passionate about coaching, an encyclopedia of knowledge, willing to do the jobs no one else wants to do, and improving everyday both as an athlete and coach.
Josh embodies Caring Honest Driven with every breath. He believes in the payoffs of hardwork and making the world a better place by sacrificially serving others. He expects a lot of himself and is excellent in all that he puts his mind to. He is a loyal friend, quick to encourage others, and a good leader. When Josh is your coach you want to make him proud and find yourself laughing and having fun along the way.

Josh, it is good to have you on our team at The Hill.

Let’s get to know Coach Josh Snyder

Background

Where did you grow up? Breda, Iowa.

When you were a kid, what did you want to be? Park Ranger/Wildlife Manager.

Favorite class or activity in high school? Shop class.

Voted in high school most likely…? Most likely to have the most girlfriends.

Most interesting part time job? Mowing lawns in college.

Movie you can quote or know all the words to.. ALLLLLRIGHTYYYY then! Any Ace Ventura movie.

Got any hidden talents? Karaoke King of Garth Brooks.

What do you like about KC? It is a big city with a small town feel.

Coaching

Your Job Title at The Hill: Director of Training.

How & when did you get connected to The Hill? August of 2014. I was moving from San Diego and wanted to continue to coach CF so I decided to walk in and see what The Hill was all about. The people were great, Matt had a beard, and I never left.

How long have you been coaching? 5 years.

Why Coach? – what motivates you personally? I want to be able to help individuals develop some mental toughness and grit. CrossFit allows me to do that through physical adversity.

What do you love about your job?

1. The people I get to encounter on a daily basis.
2. The freedom to shape my own path.
3. The feeling of knowing what we are doing is meaningful beyond physical abilities. 

What certifications do you hold and which are you most proud of? CF L-2, Underground Strength, CF Mobility,
I am not proud of a single certification but of the relationships they have helped me build. 

What continuing ed are you planning or currently doing?  CF L-3 sometime in 2018.

How would you describe your coaching style? Light hearted but focused. We are here to put in work but also have some fun doing it.

What’s something you wish everyone knew about health and fitness? That it is not about today or tomorrow. The journey of health and fitness is a lifetime endeavor. If done correctly we will be the ones kicking it with our grandkids in the yard and on the beach when we are 90!

What is something you are working on improving as an athlete personally? Overhead Squats. My wrist has always been a limiting factor but with the right mindset I am getting more comfortable overhead.

What are you looking forward to in 2018?

1. Building more quality relationships with my athletes.
2. Helping coaches develop their own style and build their own relationships.
3. Helping local veterans through Chalk Up for Burpees.
4. Getting Married to Laura!

Anything else you would like to share with The Hill family? I am grateful to have found an amazing group of individuals who care beyond their own needs. Thank you for setting the example for so many to follow and helping others along the way. Semper Fi!!!