For Time
(Comp) & (Fitness)
20 Thrusters 85/115
2 Rope Climb
10 Thrusters
1 Rope Climb
(Bootcamp)
20 Thrusters @ manageable weight
10 Ring Rows
10 Thrusters
5 Ring Rows
1. When did you join CrossFit BC?
March 2011.
2. Why did you choose CrossFit?
I had seen a few of my friends get into CF over the years and then when I first moved to Vancouver I lived right above JJ Bean, so Crossfit BC was so close that I had no excuses left not to try it out. After three weeks, I knew that CrossFit would get me to my goal of being in the best shape that I’ve ever been.
3. What changes in your health, physique and overall performance have you seen since starting CrossFit?
I was pretty athletic in my younger days and then once school was out, I spent 10 years focused on work and becoming as unfit as possible… I won that challenge. During the warm up of my first CF class, I threw up and couldn’t make it to the workout, my brain/ego had failed to realize that my body had become severely out of shape. I was warmly welcomed back a couple days later once I worked up the courage to return. Joining CFBC has been the best decision I have ever made for my health. I’m in better shape today than I have ever been and one of the most exciting parts for me is knowing that next year I’ll be in even better shape because of CF.
4. What advice would you give to someone with regards to starting CrossFit?
The hardest part is walking through the door but once you make it to the front desk you’ll quickly realize that you’re surrounded by great people who are all excited to see you, and everyone else, succeed and have fun.
5. What is your favourite CrossFit exercise?
I’m thrilled with any exercise that gives me a chance to compete and also one that doesn’t last longer than 15 minutes. I’m a huge fan of AMRAP’s, where you know that it will all be over soon. “This too shall pass”
6. What is your favourite activity outside of CrossFit?
Skiing, wake-surfing, waterskiing and pretty much any sport I’m asked to play.
7. What is your proudest accomplishment at CrossFit?
Muscle-up for sure. That one took me a long time but I’ll never forget my first one. Lots of help and encouragement from the coaches and other athletes made it possible.
8. Have you made any changes to your diet?
My wife is a Celiac so we both started eating 90% paleo a few years ago and it’s worked out really well for both of us. She doesn’t have to worry about being poisoned by gluten and I get to eat lots of bacon! Life is great.
9. Is there something that people would be surprised to know about you?
Before Crossfit I ate out three meals a day for about 8 years. I’m not exaggerating either… maybe the odd family Christmas dinner but other than that, three meals a day, 365 days a year for 8 years. I think this may have been a contributing factor to my unsuccessful first class.
10. What/who inspires you the most?
I’m always most inspired when I meet someone significantly older than me that can beat the crap out of me at an activity. A couple of weeks ago I was crying uncle during a ski lesson and the 65 year old gentleman in our group kept pushing me, one more! One more! I find it so inspirational to know that the best days are still ahead and that if we take care of our bodies, they have many great years in-store for us.
For Time
Teams of 3
Divide work evenly including Row
One athlete working at a time
Run together
60 Calorie Row
Then
5 rounds
30 Deadlifts 115/155
30 Pushups
30 Wallballs
30 Burpees
Then
800m Run