1) Background/History
(Get to know you details about yourself)

I’ve been at CCCF for almost four years. I plan to go to the CrossFit games next year. Well, maybe not, but that would be really cool! When I finished college, I moved to Colorado from Montana to take a job in engineering. I now work for Motorola. It’s a desk job, so being active outside of work is important to me. I have two sons, Taber who is 8 and Rhys who is 6. I also have a shih-tzu named Lola. I’m a regular at the 8:30 am class, but I like to mix that up sometimes to see other people.

2) Why CrossFit?

I was tired of just going into a weight room, wandering around looking at various equipment, and getting just a mediocre workout. I needed an environment that would encourage me to push harder. CrossFit definitely gives me that push. I try to not cherry pick workouts, so I show up even when the workout looks tough or is something I don’t really like (such as cardio!). This has helped me become more fit than I’ve ever been.

3) What makes CCCF so special?

When I first joined CrossFit, I didn’t think I would enjoy the social aspect, since I’m a bit of an introvert. However, the people at CCCF have become some of my best friends. Every day at CCCF, I get to hang out with awesome people. Everyone is encouraging and supportive, regarding both the workouts as well as anything else going on in my life. CCCF is very inclusive and welcoming to everyone who walks through the door. Also, the coaches are excellent. Each athlete receives special attention for whatever they are working on or need help with. I never would have thought that going to the gym would be one of the best parts of my day!

4) Favorite and Least favorite movements in Cf?

My favorite movements are rope climbs (because I feel really cool when I make it to the top) and pull-ups. My least favorite movements are wallballs and thrusters (how can those be sooo hard every single time?).

5) Most memorable workout?

After practicing for over a year, I finally achieved a bar muscle up during open gym one day. I thought I may never be able to do it, but the coaches kept encouraging me and giving me different progressions to get there. Hanging out at the top of the bar with everyone cheering was amazing! Other than that day, I would say that every Murph workout is memorable (or maybe it just haunts my memories). It is such a challenging workout, but so much fun because everyone is pumped up for it and very encouraging.

6) Future gym and life goals?

In the gym, I want to learn handstand push-ups. I can barely do a handstand, so it could be tough, but I think I can get there. I also want to get better at double-unders. For life goals, I stay busy as a dad and just want to make sure my kids have great lives.

WARM UP - w/ a partner
Partner #1: 45 second Row
Partner #2: Upside Down KB Press
(Switch)

Partner #1: 45 second Row
Partner #2: Banded Press
(Switch)

Partner #1: 45 second Row
Partner #2: Side Plank Reach
(Switch)

MOBILIZE - Banded Pass Thrus

STRENGTH - Strict Press
(4-3-2) @ 60%
(4-3-2) @ 70%
(4-3-2) @ 75%
(4-3-2) @ 80%

COACH PREP - Review DB C&J

WOD -
(A: Competitor)
AMRAP 12:
6 DB (Right Side) Clean and Jerk 45/35
4 SA Devil Press
240m Row
12 DB (Left Side) Clean and Jerk 45/35
4 SA Devil Press
240m Row

(B: Performance)
AMRAP 12:
12 DB (Right Side) Clean and Jerk 45/35
240m Row
12 DB (Left Side) Clean and Jerk 45/35
240m Row

(C: Fitness)
AMRAP 12:
16 DB (Right Side) Clean and Press 25/15
240m Row
16 DB (Left Side) Clean and Press 25/15
240m Row

210601 - Member of the Month - DAVE!