Monday, April 11th, 2016

mark mckown

Name: Mark McKown
When did you start CrossFitting: About a year and a half ago
Favorite wod: Helen
Least favorite wod: AMRAPs
Favorite lift: Deadlift
Least favorite lift: Anything overhead or upside down

Tell us bit about yourself (family, job, sports, military interest etc..): I moved with my family to Colorado almost 5 years ago from Baltimore. We rented a house for several years in Stapleton before moving to Franktown. I met my wife, Ashleigh, in college at James Madison University in Virginia, and we now have two beautiful kids, Aerin (5) and Max (10 months). I played all sports growing up in California, and football at Grossmont College before transferring to JMU. I loved playing basketball the most but was just better at football. I was active in basketball, football, and softball leagues in Maryland before relocating to Colorado, and it’s something I look forward to getting back into once our kids are older.

What were you doing before CrossFit: I picked things up and put them down — typical ex-jock gym rat stuff. I was also taking spin classes to offset my couch-sitting proclivities. We were members of a gym in Stapleton where they had CrossFit classes; I was intrigued and watched them from the upstairs gym area but was always hesitant to join. Once we moved to Franktown we visited The Gym, met with Fran and Spencer, and I was ready to try something new.

What were your thoughts after your first CrossFit workout: My first WOD was Fran, and I remember thinking how easy it was going to be when Coach B said it should be under 10 minutes. I was like, yeah, I got this. Fifteen minutes later, I wanted to puke but couldn’t wait to come back the next day to get better.

What were your goals when joining CrossFit: I really didn’t have any until after that first WOD. After that disaster, my only goal was to find out what a kipping pull-up was.

Have you achieved any of those goals: Yes and then some…

Has CrossFit affected your life outside the gym: Yes. I had a lot of lower-back problems (muscle spasms) that affected my golf game. After 3 months of CrossFit, my spasms ceased. (My golf game still sucks.) I also travel for my job, and I find myself searching for the closet box and dropping in whenever I get a chance. I love competing again, and seeing a lot of people in the gym hit PRs and reach new heights is really inspiring. The whole experience at CFCR is really amazing: from the greeters behind the desk, the group in the kids lounge, and all the coaches, it’s the best overall gym experience I’ve come across, and I feel fortunate to be a member.

Any advice for people getting started: Like many other athletes of the month have said, check your ego at the door. Or, if you’re like me, have one too big to fit through it. My only other advice is to really learn from your mistakes and to scale the workout until competitive with the group and increase from there.

Some of your recent accomplishments: My OHSs have come a long way but still have a lot more to go.


16 Minute AMRAP
*Climb the Ladder
3 Front Squats 95/65#
3 Push Jerk 95/65#
3 Toes-To-Bar
6 Front Squats
6 Push Jerk
6 Toes-To-Bar


As a group:

2 Minute Plank
10 Superman

1 Minute Plank
15 Superman

30 Sec Plank
20 Superman


Max 122
Travis 252
Brink 183
JFruh 189
JLord 145
Court 167 HAppY BirTHdaY!
Cates 200
Smitty 252
Clay 239
Kyle 182
Amy 243
Belinda 250
Jeff 196
Terra 308
Nicholl 179
PDiddy 189
Mandy 179
Curt 218
McKown 205
Marion 195
Cory 255
Michael 113
Hollywood 165
GLord 145
JenD 179
LMello 129
Max 216
Frank 171
BillH 195
Papa Smurf 208
Kapitan 206
Bennett 195
Brett 171
David 214
Gregg 234
Carrie 205
Herder 180
Kyle H. 262
Erin 238
Aimee 213
DL 187
Carolanne 243
Danny 212
Ruisi 243
Brain H. 221
Erich 160
Corrigan 192
Joe 210
Fran 179
DP 242
Curtis 139
Alex S. 105


Mroz 149
Big Ben 197
LaTonya 171
Jacob 194
MIchelle 153
Barks 163
Lei la na 189
Roy 171
Janet 220
Gretchen 174
GMello 174
Patrick 171
Shaq 189
Trina 193
Karen 183
Megan 196
Ray 199
Steve 128
HMroz 210
ScottyP 153
Lizzy 204
Bre 213
BradH  225
Lauren 189
Lesa 199
Jenn 180
Caroline 277
Scott 221 Welcome
Brandon 174
Molly 220 Welcome
Maria 231 Welcome
Joshua 189
KDawg 259
Beth 135
Mick 197
Sean 175
Brain 139
Zack 199
McKenna 153
Cali 228
TJ 153
Michelle 210
Katie 153
Daisy 211
WJane 218
Dave 166
Jeff 181
Chad 282
Ryan H. 224
Denise P. 210
Gina 252
Cathie ?
Maddy 120
Kristie 197
Walter 221
Deanna 167
Chloe 215
Jen R. 200
Brain 135
Tracey 202
Beth 197
Tweedy 189
Adam 160
Grace 199
Ian 142
Matt S. 181
J. Marx 169
Austin 136

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