WOD Wednesday, September 3

Introducing Member Spotlight!

September Member Spotlight

Bryan W.

Member Spotlight is an opportunity for us to recognize the efforts of a stellar Connex athlete. These spotlights are designed to shine on athletes who display the characteristics of a true CFer. This means someone who is dedicated to not only their own training, but also to helping those around them. A spotlight athlete is one who strives to be better then they were yesterday, is dedicated to improving their fitness and the skills and is equally determined to  to take everyone with them on that journey of becoming a better athlete.

To mark the beginning of Member Spotlight we wanted to Spotlight Bryan W. Now we know he is a new coach here at Connex, and normally the spotlight would be saved for only athletes, but Bryan has been Spotlight worthy sense the day he walked into Connex.  Bryan is a true team player.  He comes ready to work hard every day, puts the extra time in before and after class, and is the first to cheer others on and give valuable feedback to those around him.  He steps up to every WOD, lift, new skill with eagerness and focus and will make sure that you are ready as well when you are faced with a new challenge.

Thank you so much Bryan for being a part of Connex and helping us all become better athletes, CFers, and teammates.  Get to know Bryan a little  better with his awesome answers below.

What recent adventure are you planning?
Due to some unfortunate circumstances, my girlfriend Caitlin and I were planning a trip to Thailand for 3 weeks in July but had to cancel. I’m hoping to take the next 8 months to plan for the trip we didn’t get to take for next summer. I’ve been able to tap a lot of resources nearby for insight into the area and places to go. (Thanks Fil)

What is your occupation?
I daylight as the Systems Administrator for Widen Enterprises here in Madison. We are a marketing technology company mainly dealing with digital asset management. I’ve been working for Widen for 2 1/2 years now. My day to day role is to maintain the technology experience of our employees, supporting the workstations, laptops, network, servers, and other electronic needs that come about in the fast-paced arena of marketing software development.

How long have you been with CrossFit Connex?
I have been a member at Connex since May 2013, when we were still at the Badger Road location.

What is your favorite cheat Food(s)?
My favorite cheat food is either sweet potato chips or coconut milk ice cream. Because they are both practically paleo, I don’t feel as guilty eating them!

What is one thing you have done at CFC that you never thought you would do?
A ring muscle up, let alone stringing 4 together; or a handstand walk

Tell us a little about then VS. now in regard to your performances as a CrossFit athlete / What sort of life changes have you experienced because of CrossFit that you didn’t expect?
Before I started training, I considered myself a fit individual. I had played college football for a few years, I had run a marathon, I was in the best shape of my life. Although that last statement was true, I wasn’t anywhere close to the best shape I could be in. I couldn’t move my own body very well, I had short-burst speed and strength, but when it came to maintaining pace and stamina over different durations of time, I was toast. Over a year of CrossFit has helped me control my body, improve my strength, become in tune with the way my body works, understand the principle of food as fuel, and the community has helped me learn to interact with so many amazing people. Between the time I finished playing football and started CrossFit, I lost around 75lbs. I thought that was the biggest change my life could have had within the last 5 years. The changes I’ve seen in myself over the past year are worth more to me than that weight loss; that is how powerful this has been to me.

Since I mixed two together, I thought I’d add one more…

What advice would you give to a newbie or someone just joining CrossFit Connex?
CrossFit isn’t just about losing weight, getting stronger, running faster, or finishing a workout quicker. It’s about proving to yourself that you can accomplish many great things. Sure CrossFit has made me a better athlete, but more importantly it has made me a better friend, a better son, a better member of society; there are intangible benefits of accomplishment, whether it be self-esteem, confidence, or respect. Those things help you grow, they help you learn, they help you understand, they help you help others. Take what you learn from within these walls and share those things with the people around you.


10 min- OMEM
ODD- 10-14 weighted box step ups
Even- 5-10 ring dips or 3 x  1 MU+2 dips

row 500
thruster (135/95)
30 Double Under
run 400