in by Lindsay
Eight short months ago, Mark started his group on-ramp at CFNH. He was full of questions and showed a real passion for understanding what CrossFit was all about. You could tell he was ready to go all-in on this sport, and that's exactly what he did.
Mark doesn't just show up for a workout; He shows up with the clear intention to progress his CrossFit skills and to absorb coaching advice. Weightlifting, endurance, gymnastics... you name it, and he's dedicated extra time to improving it, whether through clinics or just extra time after class.
Not only has Mark improved his fitness in the last eight months, but he's also started to dial-in his nutrition. If you haven't noticed, Mark is looking leaner after adhering to a Whole 30 protocol. He's learning how his body reacts to certain foods, and finding out how caloric intake correlates with his performance in the gym.
With all of this progress happening in less than a year of CrossFit experience, we're pretty excited to see what 2 years will look like! Keep it up, Mark!
1. When and where did you start CrossFitting?
I started CrossFit at CFNH in January 2018. After doing a lot of running and losing some weight, I wanted to step up my workout intensity and see some more dramatic results. I completed on-ramp with Lindsay!
2. We’re more than halfway through 2018 - what are some of your goals to accomplish before the year end?
In large part thanks to Coach Haggerty's gymnastic's course, I have made a ton of progress with my pull ups, but I still haven't quite managed to nail down my chest to bar pull ups. By the end of 2018, I hope to get my first chest to bar pull up and my first handstand push up.
3. What are some of your recent accomplishments of which you're most proud?
I recently hit 30 double unders unbroken. After working on this for a few months, this was a major win for me!
4. Do you adhere to any form of daily/weekly diet regimen to power your workouts? What does your dream cheat meal/day look like?
Typically, I try to eat a diet that is high in protein and good fats and lower in carbohydrates, so I usually avoid things like pasta, rice, and bread. I recently tackled Whole 30, so I have been free of all chemical additives, refined sugar, alcohol, and everything else fun for the last month or so.
Being from New York City, a dream cheat day consists of breakfast of bagel with cream cheese and lox, lunch from my local pizza place, and dinner at any one of my favorite restaurants back home! The grand finale is a lot of ice cream.
5. Design 2 WODs: 1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve).
Bread & Butter:
AMRAP 20 min
400 m run
15 RKBS (61/44)
12 alt DB snatches (50/35)
9 push ups
Goats - I strongly dislike high volume wall balls and thrusters :(
3 RFT (20 min cap):
40 squat clean thrusters (95/65)
40 tuck ups
40 wall balls (20/14)
6. How do you spend your time when you're away from CFNH?
When not at CFNH I am typically at home in Wooster Square hanging with my dog, Hunter, or in Bridgeport teaching 2nd graders social studies!
7. What is one fact that other CFNHers may not know about you?
For my first job out of college I traveled a region from Michigan down to Georgia working with undergraduate students organizations across the midwest and south. It was an awesome opportunity to see a lot of the country and discover how much great food and beer out there!
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
If you put the work in you will get fitter. The more you show up, the easier it gets and the greater results you see. For me, the first few WODs after on ramp were pretty physically devastating. Even with movement and weight scales, I was extremely sore and tired after each workout. Within a week my recovery improved and within a month I started tackling individual movements as prescribed. Very quickly, I found that the CFNH community offers an incredible support system to help you push yourself through each WOD and grow as an athlete.