CFLA Athlete Profile – Benet Heames
Hometown: Sierra Vista, Arizona
Occupation: Sales Consultant for Maxwell Health
When did you first start CrossFitting?: Summer 2012
When did you first start training at CFLA?: Same
Favorite WOD: DT, The Chief, or any combination of burpees/cleans/double-unders
Least Favorite WOD: 6K Row and anything on the assault bike
Tell us about your sports & fitness background: I had a very active childhood – defined by playing competitive team sports throughout High School and College. Started off by playing soccer, and then football/track in High School. I was the guy that would just go “hit,” and gravitated to the fullback/inside linebacker position despite being considered small for the positions. In college, I played rugby and played the number 2 position (also known as the hooker).
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? A friend of mine was working for Lululemon and they were doing a community competition between the Santa Monica and Brentwood stores. The goal was to get as many community participants to CFLA to do a competition WOD on a Saturday afternoon. It was a “Fight Gone Bad” style workout with mostly body weight moves. I died on the first round and couldn’t understand why my years of “back day” and “leg day” at Gold’s Gym left me breathless and nearly vomiting outside the gym. I specifically remember just laying on the ground laughing during the push up interval because I was so gassed.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After college, I fell victim to the “desk job death spiral” coupled with a sales environment that involved quite a bit of wining and dining. Up until this point, I had lived a life that was pretty active, but mostly with routine practices and games for the sports I played. Without a team and in my new corporate life, I was not active and ballooned pretty quickly. People talk about the “freshman 15,” but it was really the “first job 15” for me. Once I started having a regular schedule with CFLA, everything changed. I lost about 30 pounds and then started understanding how my body actually worked with nutrition and sports.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? CrossFit has taught me how to move better, which translates to everything: my posture at work, my vocal tone on calls, and ultimately maintaining focus on the tedious parts of our lives/jobs. Another big item for me, and this is specific to CFLA, is the entire focus on context. I have applied our training methodology to my work, and it is very effective. Some parts of my day are straight up mental toughness, and others are just practice. Having the ability to understand how I need to operate is critical to getting stuff done.
Please share with us any favorite CrossFit / CFLA moments: There are so many great memories and events that have happened over the years, but I always am drawn to our competition events like the Buddy Battle or The Open. Just show up for those and you will have a blast!
Why did you start coaching at CFLA? Pretty simple – my family and friends would ask me about CrossFit and how to do things like deadlifts and squats. I am a very confident speaker, but for the life of me, I could not explain to my parents the process of a deadlift and why it was so important.Having an understanding of the body mechanics and processes will really help your CrossFit journey. So, dig in. Read articles and search for why a certain movement might be tough for you. Go to the CrossFit Level 1 certification just to learn about everything – it is an awesome experience and will really help all elements of your game.
You will know that you understand something well if you can explain it to someone else in conversation. Also, being able to recognize faults and to address those with students is a constant work in progress!
Any advice for people just getting started? Do your research and play with your weaknesses. Figure out what you are really good at, and then ignore those so you can improve the others. Show up to the days that have elements you need to improve. I love having students come to practice days and helping them to advance to the next level of a scaled movement – like the pull up! For research, read the old articles on the CrossFit journal about wellness, nutrition, and the energy pathways. Truly fascinating information that will keep you motivated.
What are your hobbies, interests and/or talents outside of CrossFit? Claire and I love to travel to off the beaten path destinations. Usually will do an assortment of outdoor activities such as scuba, hiking, fishing, or simply just laying around reading a book.
Student Hopper Week
Workout picked out of the hopper by 6am class
40 Russian KB Swings (24/16)
10 DB Burpee Deadlifts (55/35)
– 500m Row
30 Russian KB Swings
20 DB Burpee DL
– 500m Row
20 KB Swings
30 DB Burpee DL
– 500m Row
10 KB Swings
40 DB Burpee DL
Partner WOD – share work how you want
2 rounds for reps:
2min at each station, 30sec transition/rest
– Double Unders
– Weighted Rope Pull (25/45), in feet
– Assault Bike, in calories
– Med Ball Sit to Stands (20/14)
– Wall Balls (20/14)
Test Week – Cycle 12
0:00 – 3:00
Max Thrusters (95/65)
3:00 – 8:00
8:00 – 10:00
Max Kipping Pull Ups