Aging Strong: Michael Kilway’s Commitment to Longevity
June 1, 2026
June Athlete of the month
Our June Athlete of the Month is a 12:00 staple - Michael Kilway! A longtime Eldersburg resident, Michael joins us with a degree in electronic engineering and a practical approach to fitness. He started CrossFit with a simple goal: to be able to age with grace by improving his strength and endurance so he could continue doing the things he enjoys as he gets older. What keeps him coming back is the structure and effectiveness of the programming, along with the supportive environment at Blackbird. And while Michael can joke that one of the biggest things he’s learned since joining is that he had been doing many weightlifting movements incorrectly for years, the coaches at Blackbird agree that his smart scaling and coachability are a testament to how determination, effort, and commitment can make every workout approachable regardless of ability.
Over the last 5 ½ years, Michael has seen impressive progress, especially in movements he once struggled with. Learning the balance, coordination, and speed to jump rope, and building the strength to complete kettlebell swings at an incredible 60 pounds, Michael proves that your age is just a number and that the most important part of beginning a CrossFit journey is just focusing on your own progress. Outside the gym, Mike enjoys woodworking, DIY projects, and you can find him at 1623 on Wednesday nights for trivia. His advice for anyone considering CrossFit: ignore the stigma, make your own judgments, and don’t worry about being judged - everyone is too focused on their own workout to notice what anyone else is doing.
Get to know Michael:
Tell us about yourself:
Michael Kilway, senior citizen, masters degree in electronic engineering, Eldersburg resident for over 30 years.
What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?
My reason for starting Crossfit is simple. I wanted to be stronger, more flexible and have more endurance. I keep showing up because it works for me. I like that there is a workout plan each day and each workout is part of a comprehensive, professionally designed fitness program. My motivation is and always has been the need to stay fit in order to do the things I enjoy.
What have you learned about movement, fitness, and yourself since joining Blackbird?
I learned that I had been doing most weight lifting exercises incorrectly all my life.
What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?
They are all good. I don't really dread anything because no matter how potentially dreadful a lift, movement, or WOD could be, it can always be scaled to my ability.
What impact has CrossFit had on you inside and outside of the gym?
Crossfit gives me the ability to do physical activities that become more difficult as I get older.
What are your CrossFit or fitness goals? How close are you to reaching them?
My goals are simple. I want to consistently get stronger, leaner, more flexible and have greater endurance. After those have peaked, the goal is to maintain. Hopefully, they never peak. :)
When you are not in the gym what is your favorite thing to do?
I love to do DIY projects. Woodworking is a big part of that but not everything. I utilize CAD software and now AI for many projects.
What is one fun thing about you that we may not know yet?
I can be found at 1623 Brewery Wednesday evenings for trivia night.
What is the one tip you would give someone considering CrossFit or new to CrossFit?
Here are two:
I hear there is a stigma associated with Crossfit. Make your own judgements.
Don't worry that other members or coaches will judge you. (I have never felt judged.) Athletes, including myself, are way too focused on their own workout to even notice what someone else is doing.
What is your favorite workout fuel? What’s your favorite indulgence?
I don't really fuel up before a workout. I avoid eating anything in the 90 minutes before a workout. I just make sure I am hydrated. Paleo chocolate chip cookies are a favorite indulgence.
Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud!
I guess my greatest improvement has been in jump rope. I never could jump rope until Crossfit. My kettlebell swing has also improved. I started with 26 lb five years ago. Now I'm up to 60 lb. It is the only exercise I can RX.
Anything else?
The coaches and members have always been friendly and helpful. The facility is outstanding!
Recent Posts
Our May Athlete of the Month is none other than John Leach! John has been a fixture at Blackbird for the last decade - proving that longevity and intensity can be achieved with the right formula of consistency, nutrition, and body awareness. As many of us were, John was introduced to CrossFit by a coworker, and the rest is history. Most recently, John’s drive and dedication has landed him in the 2026 CrossFit Games Semi-Finals after finishing in the top 200 competitors worldwide in his division during Quarterfinals. When John started CrossFit in 2016, he was looking for a way to engage his daughters in a healthy lifestyle and quickly developed into a passion for functional movement, a love for the intensity, and the joy of finding his people. Nowadays, John uses his hour in the gym to center himself from life’s stresses, push himself through long workouts, and working out with and competing together outside of Blackbird with his fiancee Michele, another resident Blackbird powerhouse. By smartly managing aches and pains, dialing in his nutrition, and balancing strength, speed, and intensity, John truly exemplifies what it means to be a well-rounded, intelligent athlete. You can catch John in the evenings, popping some Sour Patch Kids and giving it his all. Congratulations John! You raise the bar at Blackbird, and we love having you a part of our community. MEET JOHN... Tell us about yourself! Hi, I’m John Leach, 50 years old. I joined Blackbird in February 2016. I’m engaged to Michele Fetter and have three daughters—Jayden (21), Madi (19), and Sydney (Michele's) who’s 16. I was born and raised in Maryland, originally in PG County before moving to Sykesville in 2009. I graduated from the University of Maryland with a degree in Finance. I’m currently the President/Partner of HBW Construction in Rockville, MD. What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started? I had a co-worker who did CrossFit and I had watched the CrossFit Games, so I knew a little about it. One day I drove past the sign and noticed CrossFit Kids. Wanting to get my girls into deliberate exercise, I decided to stop in and see what it was all about. After realizing that CrossFit was not just for Games-level athletes, I signed up both my daughters, then 11 and 9, and myself. After a few months I canceled my membership with Athens (I was still going there on the weekends) and was hooked on CrossFit. What have you learned about movement, fitness, and yourself since joining Blackbird? You can't outwork a bad diet, and a good diet can dramatically improve your performance. And take rest days! I've learned that after 3-4 days in the gym, my body needs a break. What is your proudest moment in the gym? I'm not sure I can pinpoint an exact moment. Maybe now, being AOTM? Making Semi-finals this year? There are so many things I've been proud of over the years. But truthfully, I hope that moment hasn't happened yet. What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify? My favorite WODs are the long, chipper style. The ones that not only test your conditioning but make you question your sanity for why we choose to do this to ourselves. My least favorite, the Bike. What I absolutely dread is the Bike and Box Jumps in the same WOD. What do you enjoy most about Blackbird or CrossFit in general? The constantly varied workouts and the challenge they bring are what keep me coming back. But what really makes the difference is the coaches and the people—the support, energy, and community are second to none. What impact has CrossFit had on you inside and outside of the gym? It definitely has me in the best shape of my life, but the biggest impact has been what it does for me mentally. It gives me an hour each day to step away from the stresses of life and clear my head. What are your CrossFit or fitness goals? How close are you to reaching them? Be consistent and try to defy age as long as possible. And one day learn to do handstand walks. It's the only CF skill I have not been able to do. When you are not in the gym what is your favorite thing to do? Without a doubt, traveling. If that’s not in the cards, I enjoy hunting, hiking, relaxing by the pool or firepit with friends, or just grabbing a drink at 1623. What is one fun thing about you that we may not know yet? My daughter Madi and I travel to different cities to watch the Capitals. 7 cities down, 24 to go. And yes, we saw Ovi break the goals record in NY. What is the one tip you would give someone considering CrossFit or new to CrossFit? Just give it a try for a few months. Everyone starts somewhere. Focus on consistency, listen to your coaches, and don’t compare yourself to others. The results will come if you show up consistently. What was your experience like working with a Blackbird Nutrition Coach? I did 3 months of coaching back in 2020. It taught me how to meal prep and track macros. It's amazing how much dialing in your nutrition can not only help you lose weight but also improve your performance. What is your favorite workout fuel? What’s your favorite indulgence? Sour Patch Kids! I eat a few before every workout. Favorite indulgence(s) - Bourbon, craft beer, ice cream, Pizza, cake......... Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience? Yes, shoulder surgery in 2022 as well as many other aches and pains over the years. I still enjoy pushing myself to my limits but understand now that you don't need to do it every day. Scale when you need to scale. Whether it's the movement, weight, or you just don't feel great that day, there is nothing wrong with scaling a workout. Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud! If I had to pick one, I’d say making the podium at Vector with Michele—we finished 3rd. It was my first competition outside of Blackbird. Blackbird has been a huge part of my life for 10+ years. It’s helped carry me through some of the toughest chapters of my life, while also bringing the best person into it. I’m incredibly grateful to be a part of it and looking forward to what's to come in the next 10 years.
Our April Athlete of the Month - Jami Karper - brings a lot of tenacity, determination, and a phenomenal sense of humor to the gym with her every day! When Jami joined Blackbird, she was looking to convert some unintentional weight loss into the start of habitual progress, and boy has she delivered! Coaching Jami is a joy - she consistently pushes herself while also making smart choices, and takes care of herself outside of the gym too. You can often find her doing supplemental mobility and PT exercises to keep her body moving with comfort and ease. After taking a few swings at finding a routine that fits her lifestyle, Jami now trains for longevity and the sense of connection and control with her body. Jami is one of our 6:30 am regulars, despite a busy schedule at her job and raising two teenage sons with active extracurricular calendars. But when she happens to hit snooze a few too many times, you can find her at evening classes as well! Family, and community, are both important to Jami. That's just as apparent when she helps promote local fundraisers for our schools as it is when you’re near her for a lift and she offers you the camaraderie of sharing a rack and her support. Kind, witty, and perhaps a future Blackbird pottery clinic teacher, Jami is one of a kind.We are so happy that Jami decided to give Blackbird a shot - despite knowing Coach Chris from the neighborhood beforehand - and are so proud of how she has managed to create healthy, sustainable habits that will continue paying dividends for her in the future. Read More About Jami Below! Tell us about yourself: My name is Jami (no e). I was born and raised in Western Maryland before going to UMCP. I have been married for 20 years (in October) and have two teenage boys, a velcro dog, and a lot of family in my life. What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started? I had some health issues that caused significant weight loss. I thought I wanted a way to maintain a lower weight but I quickly realized that I really wanted to feel in control of my body. What have you learned about movement, fitness, and yourself since joining Blackbird? Consistency is the most important thing for me. I failed many times to create a fitness habit. I learned that I just had to show up, follow direction, and trust the process. What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify? I can never pick favorites but I will take lifting over cardio any day. I do not look forward to running or pushups, but if there are snatches I might sleep through my alarm. What do you enjoy most about Blackbird or CrossFit in general? I appreciate how supportive and accepting the Blackbird community is. What are your CrossFit or fitness goals? How close are you to reaching them? My goal everyday is to show up for myself, try my best, and listen to my body. I am working on a lot of different things at the moment. When you are not in the gym what is your favorite thing to do? Board/card/tabletop games with my family and friends. What is one fun thing about you that we may not know yet? I've taken up pottery as a hobby fairly recently. My husband and I got into it together and things snowballed into a garage studio pretty quickly. What is the one tip you would give someone considering CrossFit or new to CrossFit? Don't be afraid of failing. Failing is a sign that you are pushing yourself, so if you don't fail occasionally, you should work harder. What is your favorite workout fuel? What’s your favorite indulgence? I can't eat before working out, but I like mixing chocolate protein powder with cold brew and oat milk after a morning workout. I have no self control when it comes to ice cream and donuts. Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience? A box tried to take out my tibia and my rotator cuff was tweaked. In both cases, I kept showing up and scaling workouts. The shin just needed time (so much time!) but the mental impact was larger. I took a break from box jumps and then slowly worked my way back up. For the rotator cuff, I did my PT and then keep doing it. I still run through a few accessory exercises at least once a week just to remind those little slacker muscles to pay attention.
Kyle Nagy will joke that his PhD in Mechanical Engineering has been “absolutely no use” in his current role, but if you ask him, being a full-time stay-at-home dad to three kids requires plenty of problem-solving. At 43, Kyle spends his days holding down the fort while his wife Regina works an intense schedule as an OB/GYN. About a year and a half ago, when he transitioned into dad-duty full time, he realized two things: he wanted to improve his fitness, and he needed something to do outside his home to keep his sanity. As it turns out, walking into Blackbird was exactly what he needed. Since then, Kyle has made incredible progress! He has lost more than 40 pounds and completely shifted how he thinks about health. What started as a weight-loss goal has evolved into a new mission: building strength, adding muscle, and passing on the importance of making incremental changes that make a big impact to his children. Along the way, he’s learned that what happens outside the gym matters just as much as what happens during a workout. One week in particular stands out to him, when several things he’d been working on clicked at once - and those moments reminded him that progress shows up when you stick with it. These days, Kyle loves rope climbs (even if he says he’s “not very good at them yet”), along with deadlifts, back squats, and any workout that involves running. Snatches? Not so much. Rings and double-unders? Still in the courting phase. After tweaking his shoulder during Murph last summer, he’s become more intentional about listening to his body and training for the long haul. Outside the gym, he dreams of tropical getaways, squeezes in the occasional gaming session, and treasures family game nights. His advice to anyone new to CrossFit is simple, but wise: don’t compare yourself to anyone else, and focus on your own steady progress. For Kyle, it’s not about getting to hit the RX button every day - it’s about getting a little stronger and setting a healthy example his kids can grow up watching. We love having such a kind and funny family man as a part of our community! Read More About Kyle... Tell us about yourself: My name is Kyle Nagy. I’m 43, and I have a PhD in Mechanical Engineering, which has been of absolutely no use in my current role as a full-time stay-at-home dad to our 10-year-old son, our 9-year-old daughter, and our 3-year-old youngest daughter. My wife, Regina, is an OB/GYN with an insane work schedule. What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started? I started at Blackbird about 1.5 years ago because 1) I was unhappy with my level of fitness and 2), as I was transitioning to being a full-time dad, I needed something outside of the house and family in order to keep my sanity! I’ve since lost over 40 lbs., and I’ve become much more aware of and careful about my diet. My goals have now changed from losing weight to bulking and gaining muscle mass and strength, while limiting fat gain. What have you learned about movement, fitness, and yourself since joining Blackbird? The most important factor when it comes to fitness is diet, and the next important is sleep. You can work as hard as you like in the gym, and while you might gain in strength, your overall fitness goals will be much harder if not impossible to meet. What is your proudest moment in the gym? I had a week where things kind of clicked all at once. I kicked up into a handstand against the wall for the 1st time in my life, climbed a rope about halfway to the top, which I had never even attempted before, and did my first strict pull up. What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify? I love climbing rope, even though I’m not very good at it yet. I also enjoy deadlifts and back squats, and any workouts with running. Snatches are very challenging. I usually do level 2 workouts, but if I see snatches are involved, I know I’m lifting at least 20 lbs. less. I hate anything having to do with rings, and double-unders are a struggle. What do you enjoy most about Blackbird or CrossFit in general? I’ve been to a number of different CrossFit gyms throughout my life in various parts of the country, and what always stands out to me is the quality of the coaching, and the overall positivity of the members. I will also say that we at Blackbird are pretty spoiled with our facilities. More often than not, a CrossFit box is an old, converted car garage, where you’re freezing in winter, baking in summer, and finding free workout space among the equipment and other members can be challenging. We have a nice HVAC system, that insane fan, high ceilings, and tons of marked and ordered space! What impact has CrossFit had on you inside and outside of the gym? My overall mood is much better, I have more energy and feel great, and I get some nice compliments on my appearance! What are your CrossFit or fitness goals? How close are you to reaching them? I would love to be able to do Rx workouts, but that seems pretty remote at this point. More immediate goals are gaining overall strength, plus I’ve been doing supplemental body-building exercises post-WODs. When you are not in the gym what is your favorite thing to do? I love to travel anywhere tropical. Puerto Rico and Hawaii are my happy places! Once or twice a week, I’ll find a free hour to turn on my Playstation. My wife has an insane work schedule, so I’m usually by myself with the kids, but some weekends when she’s home we’ll do Family Game Nights, and those are fun and special. What is the one tip you would give someone considering CrossFit or new to CrossFit? Be realistic and don’t compare yourself to others! It might be tempting to compare yourself with people on Wodify, but the reality is that there are people who enter with many different histories and varying levels of fitness, from lifelong athletes to people, like me, who enter later in life, looking to overhaul their fitness. While I’m in awe of what people in the gym are capable of, I’m also aware that I likely won’t be able to reach certain levels of strength and athleticism. And that’s OK, I’m here to have fun, do my best, gain and maintain a healthy lifestyle, and pass that onto my kids. I choose to focus on my performance for each workout, and to make consistent, incremental changes. What is your favorite workout fuel? What’s your favorite indulgence? For daily workouts, I make a concoction of Kaged Pre-workout, BCAA, and creatine powders, and I'll eat a small box of raisins. My favorite indulgence is candy! Holidays, from Halloween to Christmas, are torture for me! Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience? I did the Murph last summer, and aggravated some chronic issues with one of the ligaments in my right shoulder rotator cuff. It is very slowly improving, and I’m very careful with it, especially when workouts involve pushing, such as bench presses. The takeaway is to listen to your body! Leading up to the Murph, I would sometimes feel tenderness, but chose to ignore it, which was not smart when doing 200 pushups and fatigue sets in and form goes to crap. Now, while I push myself each workout, I won’t risk aggravating something if it doesn’t feel right.
