September Athlete Spotlight

September Athlete Spotlight!
Congrats Rob D.!!!

Rob is one of our dedicated 5am’ers. He truly sets the bar each day as one of the first names on the whiteboard. Rob demonstrates what being a husband, a father, a friend, and a motivating Connex athlete is all about. Get to know Rob a little better.

What are your favorite hobbies, talents, skills outside of CrossFit?
Since my son Owen was born, I’ve really gotten into photography. But mostly, I enjoy fixing things, doing projects around the house, anything hands-on. I’m not claiming to be an expert at anything (except at electrical—which, as a professional electrician, the state requires that I actually am an expert), but I will absolutely try to fix it before I will call someone to do it for me.

What is your athletic background?DSC_0089
I played soccer throughout high school and attempted to golf for 3 years. Not because I like golf. But because my Mom said I had to go out for a sport and I got to play the courses for free!

What is your favorite WOD?
I really like the Filthy Fifty. It was the first WOD I did after on-ramp. I did the Dirty Thirty since I still was learning all the movements. Then we did it again this February, just two days before Owen was born. It was awesome to see how far I’d come in less than two years.

What is your least favorite WOD?
100 Burpees for time.

What is your favorite cheat Food(s)?
Hands down, pizza and ice cream are my favorites. I will eat them no matter where I am or what I’m doing.

What would your perfect WOD look like?
I like doing a heavy squat clean, because I can throw weight around without messing up my rough shoulders, but high rep, count down-style WODs are my favorite. So I came up with this:

100 DUs
90 sit ups
80 Lunges
70 Push Ups
60ft Hand Stand Walk (even though I can’t do this yet)
50 Air Squats
40 Burpees
30 BJs
20 Strict Pull ups
10 Tire Flips

What was your main reason for joining CFC?
Running mile after mile, month after month got extremely boring. And eventually, I wasn’t working out at all. CFC offered me something I’d never had before; getting my ass kicked and loving it!

11018308_796755493736110_1632543885779231822_nGive us some insight as to your thoughts after your first workout at CrossFit Connex?
The first workout was a free Saturday class. It was 5 rounds, 5 push-ups, 10 KBS, 15 air squats 400m run and my first thought was, “That really sucked! When can I start?”

1000m Row
100 Double Unders
800m Run
*1min Rest
500m Row
50 Double Unders
400m Run
*1min Rest
250m Row
25 Double Unders
200m Run