**Schedule Reminder – NO classes on Saturday due to the Nutrition Seminar.
WOD:
Box Squats
2-2-2-2-2-2-2
Move the bar quickly, 1-2 min rest between sets @ approximately 70-80% of 1 rep max.
Then:
3 Rounds NOT for time
HEAVY sled drag across gym
20 UNBROKEN toes-to-bar (penalty for coming off of the bar is 1 minute in the bottom of a squat)
Post loads and number of penalties served to comments.
KCF Athlete Profile – Dave (aka D-Lo)
Age: 54
Occupation: DOD Pipefitter Supervisor
First CrossFit WOD: Something with way too many Wall balls, I just remember the ball hitting me in the face over and over, and hearing that voice saying “get your butt down.”
First thought after First CrossFit WOD: I had been looking for something for a while, so I knew that this was it. I remember leaving the box in a hurry, getting to the stop lights and trying to breathe, my lungs were on fire. Even then I couldn’t wait to get back.
Before CrossFit I did: I lifted and ran with my friend. This was fine until it started taking 2-3 hrs per workout. We talked and looked in the mirrors quite a bit. I miss them but can’t get them in the box. They are still trying to get into good enough shape to try Crossfit.
Favorite CrossFit exercise: Hero WODs do it for me. I just can’t pick one. They are all very special to me, knowing what was given by each and every one of them.
Least favorite CrossFit exercise: One legged bench lunges (aka split squats), they are from the devil himself.
I love Kitsap CrossFit because: I love what CrossFit/Kitsap CrossFit has done to change my view of life. Having my 24 year marriage break up, crushed me. I had no confidence and little to do with others for quite a while. KCF opened doors to a fresh look at physical fitness and my health has never been better. Friends I‘ve made are people that I really enjoy seeing every day. Seeing the efforts/improvement in each of the members just helps me to push a little more.
Most surprising accomplishment: How this sport has humbled me, not what you were looking for but true. I thought I would rock this shit. Well, little over a year and it’s still kicking my butt. I love it!
Short Term Goals: Get better at all the most common movements, I want to learn how to do them and why we do them the way we do.
Long Term Goals: I am going to coach! And I’m going to do it well. I played sports and loved it, but coaching was my thing and it’s the one thing missing in my life right now.
Hobbies: If I had a key to the box you know where you would find me, Crossfit is it for now. Hope to get my garage set up soon.
Favorite food: Warm and prepared by others.
Freestyle: (share something interesting we haven’t covered) I just want to say thank you to the coaches and other members who have reached out to encourage me. I hope at some point, since meeting me, I have done the same for you. 3, 2, 1, Go!
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Stumbled Upon
I haven’t been at the box all that long, but I already have a great deal of respect for you. Everytime I’ve seen you, you’re either doing extra work to better your own physical abilities or encouraging others to strive for their best. Not to mention you didn’t even know me yet and still encouraged me to do a 2 minute challenge with you after an already tough workout, that really meant alot. It’s no coincidence that everyone speaks so highly of you, you’re definitely an inspiration to be around.
Dave, you’re the friendliest of the entire friendly bunch of Crossfit-er’s. Thanks for creating the atmosphere of inclusion where everyone is challenging themselves and winning. I loved pulling the HEAVY sleds yesterday and watching how strong everyone is.
Dave, I’m new to the box and don’t even know you yet, but I’m inspired! Hope to meet you soon!
Loved learning more about you, Dave!!!!! You are, indeed, an inspiration!
Dave I’m inspired by you. You were so welcoming when Buff and I joined It wouldn’t be Kitsap Crossfit without YOU!
Fun night tonight! 155# on the box squats, 205# on the sled drag and no penalty on the T2B. Shout out to miss Corri for pulling 250# on the sled:)
@Dave- keep pushing yourself, but most importantly, continue to have fun and know that you are loved!
185# box squats, stack of weight on the sled and unbroken toes 2 bar.
Thanks to the owners and coaches, together they give us a special place we call our box, safe for us and our families. Thanks you!
Dear friends I am truly touch by your kind words. To this day I have nothing but envy for each and every one of you that continue to come in and reach for the golden ring, whether in the form of a faster time, tight butt or just the ability to pull your shirt off every time the coach says go. The latter is a goal of mine. The darn six pack is there but the cans are covered with foam coolers. I think Heidi told me having children does that.
Any way we are a different breed and I love that difference. Thanks again for all the love, the only things that could make this experience any better would be for me to get doubleunders and Friday Nooners. I looked around today and seen so many people laughing and smiling. The Kool aid was flowing!
Sign up for the Open you won’t regret it!! 3,2,1 Go!!
Thanks Dave
It was great seeing you today Dave! I really enjoyed the noon class. 145# for the Box Squat, 185# on the sled drag, and I even got around to kipping some of the toes to bar!
Easily my favorite profile. I want to show this to my wife to show her how awesome the people at KCF are. Dave, your an inspiration.
405lbs on the Heavy Sled Drag…had to follow Scott’s Lead!!! Held on for dear life on the t2b…I love pulling heavy weight, yee-haw!!
Dave, like I told you earlier… you are a positive force, a true inspiration.
Today’s nooner was fun! 180# on the sled pull although it took me about 3 minutes to get it across the gym. Toes to bar.. another story. Was in the penalty box at least twice
Wow, can you feel the love, Dave? This has to be a KCF blog PR. 20 comments by 2pm. We are honored to have you as a part of our community. You give and you give and you give and it is much appreciated.
Awesome Nooner today! Held steady at 185# on the box squats, pulled 225# on the sled and did all my T2B unbroken.
D-Lo – You’re one of the backbones of the gym. You can smoke most of the 20- and 30-somethings no problem! I always love seeing you at the box, even though you usually give me a hard time.
I love these profiles! Here is a guy that I loved before I even knew anything about, and now I just Love him more!! Strong, smart, funny as hell and a joy to be around. Love you Dave! You are all heart and soul buddy.
Dedidicated
Awesome
Very Strong &
Encouraging! I really enjoy your presence at the box DAVE!
Dave, you are awesome. You make working out so much more enjoyable! I think you would make an incredible coach!
D-Lo, I love ya. I love working out with you. I love seeing your progress. I love when you talk $hit to Tex. I love it all. Best of all, I love being on your team for team WODs (LOVE TEAM BROWN!). You are #1 in and out of the box, a true class act (with the exception of the maple bar incident…).
Kirsten~ he has a girlfriend! Or I would take him! Luv ya D-LO!
Dave you are one of the cornerstones of our box! So, you’re single, huh? I know a really cute retired stewardess………let’s talk after class.
What a great profile! Dave thanks for all of your encouragement in the short time I’ve been there. I think you’d make a great coach. keep up the good work!
Yay D-Lo! Your wall ball description was hilarious. We love you!
Dave always good to see you in the box whether it is the serious Dave or the saucy Dave.
Dave, I loved reading your bio. You have been so helpful and encouraging to me on so many occassions. Thank you!
265 squat, 270 sled, :02 squat penalty
Dave- you are a serious bad ass and I love getting time to chat with you/ watch your progress when I visit KCF. Keep up the good work, man!
-KD
Dave you are one of my favorites! It wouldn’t be a true nooner without you!
I know I’m always happy to see D-LO in the box! Now when are you getting your cert?
You are definitely a permanent fixture at KCF!!! It’s always a good time working out with you and being able to give each other smart a** remarks and know that it is all in fun!!! Keep reaching for the moon hombre and remember every time you miss,,,you still get to hang with us STARS, GET SOME!!!!!!
Dave, you are always an inspiration and give the best encouragement! The first time we were partners was the first time I tackled Fran and your words have stuck with me for every single WOD since that day – “Smart rest then get back at it. 5, 4, 3, 2, 1…pick it up.” Thanks for being you!
Dave, You have been an inspiration to so many people at the box. Your consistent dedication to your fitness is a model for me and I’m sure others. Great to be with you and everyone else in the KCF Family. Oh, oh and by the way….you’re not bad for an old guy!! See you next time! Nice profile….do write books??
Dave, this will go down as one of the truly great profiles to date. Hope to see you around the shipyard these next few weeks, if not the box, too.
Dave, you’ve encouraged me numerous times, thank you. Keep up the good work you look stronger every time we work out!! See you tomorrow