Athlete Profile:  Keith F.

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Tuesday’s Workout
Complete as many front squats as possible in 12 minutes of:
“Farmer’s Walk Front Squat Ladder”
1 DB Front Squat (40/20)
Farmers Walk across the gym and back (40/20)
2 DB Front Squats
2x Farmers Walk across the gym and back
– score is total number of front squats you finish under 12 minutes

…and coming Wednesday
3 rounds
In each round, go for max reps for one minute each movement (5 min) followed by 1 minute of rest (at end of each round)
Power snatch (75/55)
Box jumps (24/20)
Thrusters (75/55)
Pull-ups (C2B)P1710627
Keith – pictured with almost straight elbows on the right (next to Sal)


Hometown: Greenwich, CT
Age: 41
Occupation: Commercial real estate
When did you first start CrossFitting?: September, 2011
When did you first start training at CFLA?: September, 2011
Favorite WOD: Cindy and Helen…although I am sweet on Nancy too.
Least Favorite WOD: Karen…I keep thinking Karen should be spelled with four letters.

Tell us about you sports & fitness background: I wrestled and played football and baseball growing up until high school when I decided to focus solely on wrestling. If I wasn’t actually wrestling, I was training daily in my wrestling room in the basement. Although it was a tough decision, I decided to stop wrestling after the high school level and enjoy other parts of life (and I did…a lot). I mixed in the bench press and lat pulldown workouts three times a week for the occasional bar scuffle. Eventually I phased into running for a few years in my mid 20s (all grown up and mature now)…then phased out of working out all together (golf). I continued my early fitness retirement through the time I met my wife and went back to school, I still lived in the same town I went to high school in so lots of people still saw me as an athlete, which was good for the ego, although a 12 year could probably have whipped me at this point in time. I resumed workouts again, on and off, 4 years later (bench press and lats again, but no more bar scuffles),and then really resumed it 4 and a half years ago in earnest. It was at this point that I actually started to take fitness seriously. In late 2007/early 2008, I was just getting through a four to five month period that left me completely unable to workout, or do much of anything, including dress myself without a little help on some days. The condition, Minocycline‐induced lupus (we did not know what it was at the time), started on Labor Day weekend 2007, and hit me with physical symptoms that were really painful on most days, and completely and totally debilitating on some. During this period I kept thinking that if they could figure out what was wrong with me and I could get past it, I was not going to waste the opportunity. They did figure it out, and I was ready to roll, but the inactivity left me at a smooth and power gut laden 200 lbs on that first day that I finally felt well enough to go back to the gym. Almost four years later, with increasing levels of exercise over that period, I finally showed up at CFLA….my weight is in the high 150s/low 160s and my fitness level is ever increasing.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My brother, who trains at Hybrid Athletics in Stamford, CT, would literally not shut up about CrossFit, not for a second. He kept talking about WODs, AMRAPS, blah, blah, blah, like I had any idea what he was talking about. Around Christmas time 2010, he and his family were out for Christmas and he wanted me to do a workout with him at CFLA. I agreed and it was a Coaches Choice Workout on the day after Christmas (how I would have liked to have known the coach whose choice it was…although Omid was monitoring the open gym. It had DUs, wall balls, pull ups, box jumps and farmers carry from what I remember. I hated the wall balls and couldn’t do the DUs (surprise). As stubborn as I was, I never returned until the end of August 2011 for my intro class and on September 9th, I came to my first class, which was Fight Gone Max. It was awesome and I was hooked. Fight Gone Max was bad, but I scaled well and listened from then on as to the scaling. My first real beat down was from Coe when we did the hopper a month later….I wait for the day to do it again.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My fitness level is off the charts compared to where it was when I started. I never saw myself as out of shape when I got here, but brother I have seen the light. As for my body, although my weight has been fairly stable, I believe my body fat level is very low, and likely in single digits. Also, I tend to have more bruises, shin scrapes, clavicle bruises, calluses and hand tears than I did before. Oh, I also have a perma bruise on my chin from not moving my head out of the way on jerks (twice…actually three times, but I think the third was a push press), plus a nice chipped tooth from the same lesson…and I love each and every one of them.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I think having to check my ego at the door before every class (that is an absolute requirement) has carried through to other parts of my life, especially professional life. Being only able to control the effort input in a 30 minute AMRAP sufferfest (the output being whatever it ends up being) and having to live with the results gives you a certain perspective in other parts of your life. There is not point in panicking about what the end result may or may not be in other facets of life, because all you can do is focus on the input and how to achieve the best result you can.

Please share with us any favorite CrossFit / CFLA moments: They are all good in their own way. I think watching the team compete at Regionals was a favorite moment, as was the Open, with everyone getting together on those Saturdays and cheering each other on.

Any advice for people just getting started? Just show up. Clear your mind of what you think CrossFit is and what you think you should be doing. This is something you are going to have to feel your way through for a while. Listen to the coaches and check the ego.

What are your hobbies, interests and/or talents outside of CrossFit? There’s life outside of CrossFit? Really, time with my wife is what I like the most, but I would appreciate if you not tell her that…got to keep her on her toes. We like to cycle and I like to mountain bike. If time permits this coming year, I want to snowboard more…I did it once and really LOVED it. Oh…Pittsburgh Steeler’s football!



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