“I’m coming up on the 1-year mark since I first jumped into Crossfit and it’s one of the best choices I’ve ever made. After several attempts at getting back into shape with large commercial gyms or over-the-top at-home video programs a good friend finally showed me the light. It didn’t take long for me to realize that CFW is where I needed to be. I followed the blog posts for a few weeks prior to committing and saw the truth in those words evidenced by their results. People were getting healthier and stronger in every aspect and I wanted in.

The rest of the story is pretty simple. I put in the hard work required, ate well and found the results I was looking for:  I’m down 35 lbs. while every aspect of my strength and conditioning has improved. My experience so far has been awesome; I can’t wait to see what the next year brings.”
– Dave O.

Dave in April 2011
Dave in December 2011


Thanks to all those who came out to the competition prep yesterday! A great time was had by all competitors and spectators. Stand by for more of these type events in the coming weeks and months leading to the CrossFit Games. For anyone interested in completing one, or all of the workouts, they are as follows:

Event 1:
With a 3 minute running clock find a 1RM Ground to Overhead
*Bar must travel overhead in one motion, may not stop at the shoulders
*The bar must be empty when time starts

Event 2:
4 rounds for time of. . .
5 Ground to Shoulder to Overhead (185/105)
2 rope climbs (17′ all)
*Time limit is 6 min; if you do not complete the workout within the time the workout is scored as an AMRAP

Event 3:
Complete the following for time. . .
50 sledgehammer swings (16/8)
800 m run
50 KB Swings (24/16)
50 pull-ups


Yoga at 9 am
Open Gym 10-11:30am

6 thoughts on “Dave O. Story

  1. Joe w says:

    Great time tonight. Thanks for staying open late and putting this on. It’s always impressive to see our athletes get after it

  2. t. says:

    It was a good time and, like Joe said, impressive. I look forward to watching our crew of competitors advance towards the Games Open competitions.

    Dave… thank you for the write and allowing us to post your story for the world to ready.

  3. Josh says:

    Dave, your ability to listen and learn has aided you greatly in your success at CFW. I look forward to your continued success!
    Yesterday was awesome, thanks t for putting it together

  4. Jrod says:

    t., Josh, Tanner and CFW – Thanks for the invite. Great to see a wide variety of athletes get at it– Josh, nice to see “Big” move so fluently. t has my respect! He doesn’t ask of anyone what he has not experienced himself (true leader in my book). Some well- rounded middle weights like Tanner and Daniel. Nice to finally witness the CF reputation “The ladies are beasts” and they did not disappoint – how much Yang does Melissa take?
    After watching the competition, here are some tips on recovery; which is critical to excel.
    *Glutamine buffers (lactic acid) the burn and is great for lactate and energy systems training.
    *Get alkaline – Limes in your water, Glutamine, Electrolytes, Primal Reds.
    *Java Stim revs up catecholamines – good for people like Tanner, but not for everyone.
    *Beta-Alanine helps with repeated heavy sets (oly lifting). This product is very individual and you self-dose it till you feel a tingle.
    *Adrenal Support –Cross fitters are obviously adrenaline junkies and needs major adrenal support, so this is a whole topic in itself. . . more info to follow later
    *Cognitive Protocol – provides mental focus and clarity- A favorite for myself and t. You can hit up t or myself as I have several different formulas for cognition.
    *Eat more meat and extra aminos will still be needed. I run a lot of Functional labs and aminos often come back too low. I’m 280# and easily exceed 300 grams of protein a day. I just ran an Organic acids test on myself (a functional lab that looks for metabolic deficiencies) and I came back extremely low in amino acids & Picolinate (making it hard for me to absorb minerals). You don’t know what you don’t know-Run Functional Labs!
    I always recommend you try out supplements before competition day. NEVER try a new supplement on competition day, use them on regular lifting days and see if you like them and notice a benefit. Not every work-out supplement is effective for every athlete.
    CFW competitors are welcome at Next Level! Let us know if we can assist: jrodtrained@gmail.com

  5. Felice says:

    Dave, I remember doing one of your intro’s when you first came to CFW. I love coaching you on thursday nights and seeing you get better each week. You have so much strength and potential. Keep up your hard work and it will lead you to a place you never thought you could go.

    Tony, thank you for putting on the practice competition last night. It was a blast and a great practice for competition day. CFW has some amazing athletes and it was awesome to see them all in action!

  6. Meagan says:

    Dave awesome job. You always come in and give it your all….keep up the great job!
    Fun times yesterday….sara, you did awesome..nice work on your snatch liftgirl. Keep up the great work.

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