In a few words: Bob Keiser is a star athlete.
If you don't know Bob, perhaps you might've heard about our gym's continued support for APK Charities. Bob and his wife, Helen, are parents of Captain Andrew Pedersen-Keel, who was killed in action in Eastern Afghanistan serving as the commander of his special forces detachment. Our gym shows up for the APK 5k/Ruck every year, and we proudly perform the Hero Wod PK in his honor. APK Charities is close to our hearts, and Bob has become part of our CFNH family.
To say that it's a pleasure to have Bob in class is an understatement. We've watched him make an incredible amount of progress in the time he's been working out at CFNH. This man has grit and determination, and he doesn't include “I can't” in his vocabulary.
1. When and where did you start CrossFitting?
I started CrossFit here at the DAC in August 2018. A special thanks to Aaron Poach, Whitney, and the staff for introducing me to the CFNH at Murph the last 3 Memorial Days, while supporting APK Charities.
2. What are some of your goals to accomplish in 2019?
Complete the Hero WOD “PK” and get to the weight and conditioning that I had when I was younger (45 years old). Good luck!
3. What are some of your recent accomplishments of which you're most proud?
I'm able to do an old man's burpee, and I look less like the Pillsbury Doughboy! I am much better off than when I started in August. Maintaining times when doing multiple 200m sprints.
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?
Yes, before I started with CrossFit, I basically at one meal a day, and drank very little water. Lindsay has shamed me into drinking more than 60oz of water a day and eating 3 health meals a day.
Dream cheat meal: Eggs and bacon for breakfast. It's a toss-up between a whopper with cheese or a baconator for lunch, and a swiss cheese fondue for dinner, followed up with a Simvastatin.
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).
My bread & butter is something with rowing, deadlifts and squats. My least favorite workout: everything! Specifically: running/sprints, burpees, lunges… just to name a few. I've lost track!
6. How do you spend your time when you're away from CFNH?
Most of my time is spent directing and managing APK Charities, a charity founded in memory of my son, Capt Andrew Pedersen-Keel and caring for my 100+ year old mother who lives with us.
7. What is one fact that other CFNHers may not know about you?
I hate habits. I never stick with anything long-term. I like variety and I almost always move on to the next new thing.
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
All my friends (including my wife) warned me “don't hurt yourself” and “don't do it!” “Try yoga instead!”. The CrossFit approach really works as long as you try. The coaches will keep you safe, and the support from others in class makes it all work. It's just all about the journey!