Work Out

Monday June 19, 2017 -Joel and Liz's CrossFit Story

By Mack Unruh


But let all who take refuge in you be glad; let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you. - Psalm 5:11

June 19th WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Joel and Liz's CrossFit Story
My name is Joel Whitaker and I hate to work out. That being said, I love to exercise. Confused yet? Story of my life. When I graduated high school I was 6’4” and 145 lbs. I was a three sport athlete, ate like a horse, and was constantly on the move. For those of you that know or understand how I operate, this is still the case, although I have “filled out” a little as my wife likes to say. I’ve always been active and for this reason, I’ve always been in decent shape. But I’ve always loathed the idea of going to lift weights. I’ll explain.
Running has always been my exercise of choice. It’s cheap, it’s mostly outdoors and when you’re tall and thin, you tend to excel at it. This is how I justified avoiding a gym membership. As long as I was running, my HEART was healthy and that to me was most important. However, my knees and back were always sore, and I simply was no longer getting the well-rounded exercise that I was accustomed to.
Enter to the scene, Elizabeth Whitaker, my lovely bride. If you haven’t met her, she’s the (mostly) happy, tall, scrawny, brown-haired bomb-shell always wearing a jacket during our warm up because she’s CONSISTENTLY cold. She’s hard to miss! Elizabeth has always enjoyed working out, but never put a high price on eating healthy. I’m the exact opposite. I loved eating healthier foods, but didn’t like to do anything that would be considered “well-rounded” exercise. In other words, WE MAKE A GOOD TEAM.
Back home in northern Maine, we started going to a CrossFit gym after we got married. The results were inspiring and I quickly realized that I was the only one holding myself back. This was my first glimpse of what it felt like to be a truly healthier, more fit version of myself. We liked the box we were in, the coaches we had, and the people we were with.
After we moved out here to Montana, things got busy so quickly that clean eating and consistent exercise we had become accustomed to fell to the wayside. This culminated in both of us having less energy, sleeping more poorly, and simply feeling less like ourselves. Once we had settled into our routine enough out here however, Elizabeth decided she was sick and tired of feeling this way and wanted to start going to CrossFit again. I didn’t really want to. Soooo, we compromised and started going to CrossFit again.
Quality builds quantity. This is where CrossFit Billings really stands out to me. The CrossFit community in general tends to have a stigma of just a bunch of meatheads using poor form, pushing their bodies to its limit in order to lift extremely heavy weights. And fortunately, while this CAN be true is some cases, it’s certainly not the case at CF Billings. Teaching you how to lift, both correctly AND safely has been the cornerstone of what CF Billings is about. Everyone knows how to do a proper deadlift right? Regardless of that, if this movement is in the day’s workout, you better believe we’re going to spend at least 10 minutes, slowly going through the progression in order to reiterate the proper movements so you can lift safely.


This is crucial for people like me who would just assume load up 1,000lbs on a barbell without warming up, shoot my spine out through my rear end on the first lift, and never walk correctly again. The coaches here genuinely care about your safety and the best part is that they lead by example. And in the long run you see how your flexibility increases. And with increased flexibility comes increased strength. And with increased strength comes more comments from your wife about how “hawwwwt” you look. You see the pattern!
Fast forward a couple of months and the results are showing. Physically, I feel stronger, faster, and more well-rounded than I ever have. My flexibility is improving, and I even have some baby pecs coming in! Exciting times in the kingdom. I’ve grown to love the CrossFit Billings family. I appreciate them for accepting Elizabeth and I for who we are and truly helping us to grow and become stronger, healthier, and more motivated versions of ourselves. I trust that they make you feel the same way!


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM