Crossfit Blog

CFNH Male Athlete of the Month for May – Alex Soucy

in by Lindsay

If you ask any of the coaches at CFNH, they'll tell you that Alex knows how to work hard and work smart in class. He's extremely receptive to feedback because he genuinely wants to continue to improve. He'll also be right there with his fellow athletes, encouraging them to push hard and not give up. These are the qualities of a CFNH Athlete of the Month- we're proud to award this month's title to Alex Soucy!


When and where did you start CrossFitting?

I first was introduced to CrossFit through a friend in the summer of 2013 at Columbia Crossfit in Columbia, Connecticut. That first stint with the sport was short-lived though as I moved back to college in the fall, but I picked it back up in January of 2016 at CrossFit New Haven.

We’re almost halfway through 2018- What are some of your goals to accomplish before the year is over?

This may seem minor, but one of my biggest goals for the second half of the year is consistency. I’d like to get back to attending three classes per week, which has been challenging to do recently because of my schedule and other commitments. In terms of functional goals, I’d like to master butterfly pull-ups and toes-to-bar by the end of the year (they look so easy, but seem so hard!!).

What are some of your recent accomplishments of which you're most proud?

I’ve seen some growth in my squat load capacity recently – hitting a set of 5 at 190 in the skill/strength earlier this week which for me is solid improvement. I may have been walking around the office like a penguin the next day after a squat intensive workout, but it was worth it.

Do you adhere to any form of daily/weekly diet regimen to power your workouts?  What does your dream cheat meal/day look like?

I’m one of the crazy morning workout folk (6am crew!), so I don’t eat much before working out. Typically, I focus on hydration the night before/morning of a workout, and have some oats in almond milk or some fruit 30-minutes before heading to the gym for energy. Post-workout usually consists of a protein shake (almond milk, banana or frozen berries, whey protein, kale or spinach, oats, flax seeds, peanut butter, ice cubes – yah, I’m a routine kinda guy…). Besides that, I wouldn’t say that I follow a strict diet besides making sure that I eat enough fruits/veggies, minimize sugary foods/drinks, and have three substantial and balanced meals every day. Cheat meal is definitely a hamburger, fries and a milkshake.

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 20:00 minutes
10 Hang Power Cleans @ 105
10 Pull-ups
10 Lateral Box Jumps
10 Ab Mat Sit-ups
10 Wall Balls
10 Burpees
400 Meter Run

Baaaahhh (goats)
5 Rounds for Time
8 Overhead Squats @ 95
9 Toes-to-bar
10 Cleans @ 135

How do you spend your time when you're away from CFNH?

I live in East Rock and work downtown for The Nature Conservancy managing our State Director’s office. I’ve been at the Conservancy for just over two and a half years and work with inspirational colleagues on some of the world’s most pressing environmental challenges (i.e. freshwater access/quality, sustainable food production, biodiversity loss, climate change, etc.). Outside of the 9 to 5, I help to lead the Frassati New Haven Fellowship – a Catholic young adult community based out of St. Mary’s Parish for folks in their 20’s and 30’s – and spend as much time as I can outdoors (hiking, cycling, skiing, etc.). I love to travel and experience new cultures/places, and have been fortunate to do so extensively in my life. I’m a native Nutmegger (i.e. originally from Connecticut), and am blessed to have most of my family within an hour’s drive. And last but certainly not least, this past December I proposed to my now fiancé, Jessica, and we will be getting married this October. Needless to say, we couldn’t be more excited and this time of engagement is flying by!

What is one fact that other CFNHers may not know about you?

I cycled across the United States (Outer Banks, North Carolina to San Diego, California) in the summer of 2014 with the non-profit organization Bike and Build. We had over 30 members in our group, and cycled over 3,500 miles in 70 days stopping along the way to build affordable housing and meet with local community members. It was one of the most epic adventures of my life, and the tan lines lasted for well over a year after the trip.

Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?

Celebrate the small victories- whether it’s increased mobility, and extra rep, a heavier lift than your last workout, etc. Also, don’t worry about how fast or strong the person next to you is. Just give it your all every time you step into the gym and don’t forget to have some fun while doing it!


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