Strength, Every 2 minutes for 10 minutes: 3 Pausing Back Squats (3 second pause in bottom position)
Minute 1: 6 Strict Pull-ups
Minute 2: 9 Back Squats @ 50% of 1 RM
Minute 3: 6 Tire Flips
*Back Squat to be taken from a rack
Transformation Tuesday: Dave Fialkow
I started CrossFit in April 2013. I joined because I was looking for something new to do. Very few, if any, of you knew me before CrossFit. If you did, you might not recognize me. In the summer of 2012, I weighed between 50-60 pounds more than I do now (yeah, that’s pretty gross). I can’t give CrossFit all of the credit though. I was getting ready for a friend’s wedding and realized that my suit was too small (and I won’t say the waist size). I wasn’t very happy about it. At the same time, an infomercial for Insanity with Sean T came on TV. Feeling down about my suit, I ordered Insanity on the spot. When I got it in the mail, I did four straight two-month cycles for the next 8 months. I ate much better and lost about 40 pounds. While much healthier, I started to get bored and wanted to get stronger. I kept noticing CrossFit gyms popping up all over. After some research, I landed at SOBO. I’ve been there (now Pennant) for almost three years. I can’t really remember life without CrossFit.
2. Favorite workout/movement
Hmmm tough one… heavy cleans, front squats, muscle ups… As for workouts, I like longer ones with running, heavier barbell… Abate is a good one and anything else Rob O can talk me into.
3. Least favorite workout/movement
Double unders or anything with double unders. I don’t like doubleunders. They are a circus act – not fitness. They belong there with clowns and trapezists… I am better at them now, but not good. I don’t like them.
4. How have you progressed towards your goals (how many times a week you workout, how you may have changed your diet, etc)?
I work out 5-6 times a week. I make progress towards my goals, but my goals are always changing. In the first 4 months of the year, I try to lose weight and get leaner. Then, I usually try to focus on growing my one rep max lifts. This is usually easier with a few extra lbs. It is fun to see how even a few pounds impacts strength, body weight movements, running, etc. As for my diet, I have changed a lot over the last three years. I never drink soda. I almost never eat fried foods. I try to eat real foods when possible, but I also am willing to eat something if I want it. I eat ice cream. In the summer I eat a lot of ice cream. I’d eat it every day (and used to about a year or so ago) if I could. I try not to keep it in the house for that reason, but Ullmans is right down the road… Cookie dough please.
5. What do you like most about CrossFit?
CrossFit is an hour of my day where I put aside all of my outside stresses. I am able to turn off my problems (or take them out on the barbell). I feel good about myself when I go and better when I leave. I love the great friends and people I have met along the way. I really like watching people do things that they have never been before. Seeing people get their first muscle ups is awesome. I wish someone would make a montage of all of them… I also like learning from people. It’s amazing how much you can pick up from just watching others. I’ve had a lot of great coaches and that list has definitely grown with Dan’s influence.
6. What do you know now about CrossFit and fitness that you wish you had known earlier?
While it is very easy to get sucked into the competitive nature of a workout, you really should be focused on yourself. Pick a goal and try to meet it. Let others push you to be better, but don’t work harder to beat them. Work harder because you can. Know your limits and try to get past them, but be smart. Know when you should scale a workout. Rx is a great goal, but there is no shame in scaling.
7. What’s a fun ‘Dave’ fact or something we may not know about you?
I make my kid’s birthday cakes – okay you already knew that… Something else – when I was 6 years old, I wrote a letter to President George Bush (no, not W, the better one) asking if he would let me and my family attend a NASA space shuttle launch. To my surprise I got a letter back from the White House enclosing 4 launch passes to watch the launch one mile from the launch site. My family and I flew down to Florida for the launch. Unfortunately, a couple of delays due to equipment and weather prevented me from actually seeing the launch before I had to go home. It may have been for the better because the launch turned out to be the Challenger tragedy. Hitting even closer to home, that launch was the teacher in space program. The teacher on the Challenger was from Framingham, the town I grew up in. Strange coincidence and very sad day.