We have 19 of our members make it to the Quarterfinals of the CrossFit Games this year. These individuals are the top 25% of the field. What helps them reach this level of success? Lets find out.

Dave qualified for Men (55-59)

1. How often do you train? What do you do for recovery? What does your nutrition look like?

My typical week includes 5 training days a week. For recovery, I try to get plenty of sleep and spend some time working on my body outside of the gym.

My recovery regimen includes plenty of walking, stretching/mobility work, massage, and e-stim as needed.

My nutrition is focused on getting plenty of protein (about a gram per pound of body weight) along with quality carbohydrates and fats. I aim for a typical Zone macronutrient allocation of 40/30/30 (carbs/protein/fat).

2. Why do you workout? Do you like competing?

I view working out as a fundamental component of a healthy lifestyle. The gym provides me with a consistent outlet to challenge myself both physically and mentally in an environment filled with like-minded people.

Competing is a way for me to further challenge myself and express the fitness that I have developed through my training. Over the years I have learned to place less pressure on myself when competing by focusing on the process rather than the outcome. My takeaway from competition is to reflect on how far I have come as an athlete and to appreciate the results that have come from years of hard work and dedication.

3. What are your top 3 favorite workout movements?

Difficult to choose only three: deadlift, bar muscle-ups, double unders.

4. What was your goal for the Open? What is your goal for QF?

My goal for the Open was to make quarterfinals, despite some significant issues with my knee in the period leading up to the Open. Being able to adapt and overcome the knee issue and still have one of my better Open finishes is a very gratifying moment for me as a competitor.

My goal for Quarterfinals is to complete all the workouts and do the best that I can.

5. What is your daytime gig?

I am a professor at the University of Delaware, Alfred Lerner College of Business and Economics.

6. How do you balance working out with life?

Thankfully, I have a job and family life that allows for sufficient flexibility in my schedule to regularly make it to the gym.

7. Do you have any other hobbies?

Although I haven’t played much in recent years, I was an avid golfer for many years.

8. What advice would you give to ....

someone just starting their workout journey?

When just starting your workout journey the best advice is just start and be consistent. Trust the process and lean on your coaches and fellow members. Results do not appear overnight but they do accrue over time. Keep making deposits and the account will grow.

someone wanting to reaching QF in the future?

An aspiring QF athlete will need to focus on taking training to the next level through a consistent training schedule, nutrition and recovery. Making it to QF requires increasing work capacity, which derived from a combination of strength, conditioning, and proficiency with higher level skills. Regular attendance in classes will aid development in all these areas. Avoid cherry picking workouts and prioritize working on weaknesses. Most of all, have fun with it and enjoy the process. In the end it is about being healthy and fit and having fun with a great group of people.