Andrew's decision to “arbitrarily take an intro to CrossFit class” was the best decision of 2018. He's brought nothing but great vibes and truly motivational progress to our community. Coaches and athletes have had to pleasure of watching him contintue to improve in every aspect of the sport: his gymnastics abilities have grown since dedicating himself to extra programming and gymnastics clinics, his weightlifting skills are a dream (have you seen his thruster??), and his speed and agility continue to improve.
Your hardwork has not gone unnoticed, Andrew! Keep on killin' it!
1. When and where did you start CrossFitting?
In high school, I played football, ran track, and competed in olympic weightlifting. I was on the track team for part of college but exercised relatively infrequently after graduating. After moving to New Haven in 2017, I decided somewhat arbitrarily to take an intro class at CrossFit New Haven. I liked the atmosphere, so I started my on-ramp with Coach Nicole in February 2018.
2. It’s a brand new year! – what are some of your goals to accomplish in 2019?
20m handstand walk
Body weight shoulder press
Read 20 books
3. What are some of your recent accomplishments of which you're most proud?
I recently got my first strict ring muscle up and PR'd my clean and jerk for the first time since high school. I also had a great time competing in the in-house throwdown with Andre!
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?
Generally, I eat simply prepared food — for convenience as much as for diet. A few months ago, I calculated that I was running a slight calorie deficit, so I decided to increase my food intake. Now, I make sure to eat breakfast and two lunches, which has not only improved the quality of my workouts, but also made me feel much happier. Finally, I supplement with whey protein each morning and evening.
For a cheat meal, I would eat buffalo wings and a pitcher of beer.
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).
Strengths: I love sprint WODs. Also, olympic lifts, assault bike, rowing, and box jumps are my strongest movements. Here's a WOD I would look forward to:
10 cal AB
5 heavy push jerks
10 box jump overs
2 min to max C&J
Goat WOD: I have lots of trouble with chippers because I can't find a good rhythm and struggle with pacing. I am also not great at abmat situps, and I fall off the wall doing handstand push-ups during ab-heavy workouts. So, my goat WOD would be long, include lots of core work, and handstand push-ups. I wouldn't look forward to this WOD:
25 ab mat sit-ups
6. How do you spend your time when you're away from CFNH?
I work in Hartford and live in New Haven, so I spend a lot of time working/commuting. In my free time, I enjoy cooking, reading news, and going camping with my wife, Amy, when the weather is nice.
7. What is one fact that other CFNHers may not know about you?
I have been to 6 continents.
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
5 min/day on skill work makes a huge difference
Planning your workouts in advance may improve your pacing and help you push yourself
Eat enough (good) food