Athlete of the Month – Domingo Medina

The positivity and enouragement that Domingo exudes is contagious. You can find him rooting for his fellow athletes in CrossFit, singing and moving along to the music in TURN, and learning how to move more efficiently at DACPT. If you've ever had a conversaiton with Domingo, then you know how inspired and uplifted he can make you feel. We're so incredibly lucky to have him as a part of our community. 

Domingo just gets it. He understands that intense workouts are awesome, and have their place, but he also understands that fitness goals can ebb and flow. His current goal: “To keep healthy, working out multilaterally, balancing deficiencies, eating healthy and being consistent.” We couldnt have said it better ourselves.


1. When and where did you start CrossFitting?

I started in July 2012 at the former Crossfit New Haven facility on State Street. While taking my son to an Aikido class, I got inspired by looking at coach Whitney Doel through a hall window, she was empowered, conducting an on-ramp session. I got hooked to the community environment and to the intensity of the workouts. An intensity that I recognized from my competitive days as a soccer player. I was influenced bigtime by coach Kristen Miller, Whitney Doel, Aaron Poach, Carla O’Brien and John D’Agostino and Evan Kelly at the time, and by the intense workout and commitment of many people working in a gender blurred environment, showing by example and indirectly wanting you to do your best.

2. We’re coming toward the end of 2018 – what are some of your goals to accomplish before the year end?

My overall goal is to keep healthy, working out multilaterally, balancing deficiencies, eating healthy and being consistent. Towards the end of the year the goal is to keep strengthening my upper body including my back muscles, arms, shoulders and core. As a soccer player I relied heavily on my legs and on endurance through interval training and has been challenging for me WOD’s that requires hanging on a bar or weights over my head. Part of the goals is to keep improving on the biomechanics of the CF movements to be more efficient. Coming up are the Concept 2 Holiday 100,000 meters Challenge that I did last year and the Christopher Martin 5K.   

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

One has been to recover from a major knee imbalance. It started with a torn meniscus in my right knee. I felt it was over for me at CF. With the assessment, help and attention of Derek and Lindsay at PT I was able to recover and get back strong. I still have the torn meniscus, but I have been able to work out consistently and safely without the fear that the knee would give up. I just finished a challenging 3-month PT sessions with the assessment and dedicated work of Joshua, Nilma, Kodie and Lyle to help me with activating and strengthening my back muscles. My other accomplishment is keeping up with the powerful coach Erika in Spinning sessions, that time in a while let you win so you come back. The accomplishments are for me overall keeping active, functional and overall healthy.

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?

I do not strictly. We are vegetarians at home but out of the house I become an omnivore eating beef or chicken empanadas, ramen soup with pork belly, california style burger with french fries, roasted chicken and Bibimbap with beef or Korean bugolgi. Of course, coming from a country with the best cacao in the world, I indulge frequently in chocolate without retrains. I have used “myfitnesspal” to monitor my intake of food not so much for the calories but more for the proportion of carbohydrate, fat and protein which has helped me to be more conscious and make better food choices. Right now, I am exploring with intermittent fasting with interesting results.

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 and butter WOD

30 min AMRAP Ladder style 21-15-9-6-3-6-9-12-15-21
Buy in 12 calories assault bike
Wallballs (20#)
KBS (#53)
Slam ball; (30#)

Goat WOD

AMRAP 15min
8 Trusters (45# bar)
8 pull-ups

20 m run overhead DB (45#) lunges
8 push-ups

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

I am a local entrepreneur, founder of Peels and Wheels Composting LLC, a neighborhood pedal powered food scrap pickup and composting service that promotes “community composting” in New Haven to amend urban soils for growing food and mitigate environmental pollution from waste incineration while generating local green jobs. I spend time helping people, institutions and small businesses in my community to find waste management and soil amending solutions through training, education, waste audits, program design, grant writing, minimum waste event planning, soil analysis and composting.

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

Salsa dancing and other afro-latin rhythms are ingrained in by blood…

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

Consistency, patience and good disposition to make a change for your overall health. Learn to know the potential and limitations of your body and of your mind. Have clear overall goals and specific objectives as you progress. Respect your boundaries as you gain skills, strength, power and endurance. Learn to breath during your WODs given that after easily available glucose in your blood, muscles and liver, oxygen is the best source of energy through oxidation. Take advantage of the group environment, of the energy and the knowledge of people who surrounds you. Ask questions, observe, practice skills and challenge yourself. Change comes from within, from your internal drive. When you are faced with a WOD, scale when needed, trying to reach a “flow experience”, a point in between getting bored -because you do not feel challenged enough- too anxious or overburden because the challenge is too much. This is a point out of your comfort zone, an almost meditating state when you work hard, loose a sense of time and end satisfied for what you have accomplished. Learn to rest and nourish your body. Eat nutrient rich food, try to compost and bike around as much as possible. Ground yourself, be part of building a community. Always encourage yourself and others, say hi, be aware of who works out with you, provide positive energy, be polite, respectful and generous, and wish a good bye until the next time…

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