Member Spotlight: Monster Dan!

Member Spotlight: Monster Dan!

Member Spotlight: Monster Dan!

Ok ok Thursday’s here…and we’ve received such awesome feedback about our Member Spotlights during April’s “Feel the Love Month” that we’re going to keep the good times rolling this Thursday. Next Thursday who knows…let’s just take it one Thursday at a time and get cray…

Today’s Member profile is Dan Crawley you may know him as Monster Dan Dan ITP or just awesome Dan who is always the first one to jump in and support a High Voltage project every ready to have a good time help out a new CrossFitter train hard talk about CrossFit until it’s time to go home and then throw you a few texts about it too. I had every intention of making Dan wait more than a few months to post his spotlight but he tries so hard at every task I throw at him I just couldn’t do it…

Dan’s been training with us for about a year and a half now. I pick on Dan a lot but only because he picks right back and has a great attitude about everything we do and our Community stands for. He’s a member of our very first Instructor Training Program and not to put too much pressure on him he’s testing for his Level 3 ITP ranking today (be sure and wish him luck). I’ve had the pleasure of watching him grow from brand spanking new CrossFitter to turning into an awesome CrossFit coach and leader in our Community. Check out his member spotlight and be sure to throw him some love in comments! Please use as many analogies as possible because it’s all in good fun!

Dan + results = awesomeness!

Q: Describe your first work out…come one…say it loud…We Want The Deets!

My first workout was super intense for me because it really showed me how horribly out of shape I really was!  I remember lots of air squats and just trying to keep going and not stop.  I didn’t want everyone to think I couldn’t keep up and I just saw all of these people around me hitting it so hard that I wanted to be a part of that.  It was impossible not to get swept up in the energy in the room!  I was more sore than I think I’ve ever been the next day but I just kept coming.

Q: Before joining High Voltage when did you know something had to change?

Before Crossfit I was in the worst shape of my life.  Stress from work long hours poor food choices and a complete lack of any physical fitness for my entire life was catching up to me.  I had gotten away with it for so long but as I hit my late 20’s it really started to show on me what a lifetime of ignorance could do a body inside and out.  I was fat miserable depressed and starting to develop a myriad of other internal health problems.  I grew up in the Midwest in a family where obesity was just accepted as what happens.  I wasn’t ready to give up on myself that easy though.

Q: Describe your most memorable CrossFit Experience.

I have an endless amount of stories and instances of Crossfit impacting me in a profound way…and no not all of them involve my shenanighans at our epic parties either!  I would have to say that the single most significant thing to come out of Crossfit for me is the ITP program.  Every one of my lifts improved my movements have all dialed in I’ve had a PR on almost every single workout I’ve done since starting the program!  Aside from the knowledge and mechanical improvements I’ve forged an unbreakable bond with my fellow ITPers Katie Dizzle Kaz and Logan and it’s been so exciting to grow with them.  Being out on the floor and assisting as a coach has given back so much to me in seeing someone I helped succeed and improve.  It’s pretty awesome!

Q: Tell us about an area of your life most impacted by your decision to join High Voltage

Other than the weight loss strength gains metal sharpness improved confidence and lifelong friendships?  Oh other than THAT?  I’ve seen my entire world get turned upside down.  Crossfit has completely changed the priorities in my life.  I find that a lot of decisions I make are affected by how I think it will impact my training.  Whether it be staying out late having that last drink at a party or chosing something Paleo off a menu at a restaurant it’s always in the front of my mind.  Before Crossfit I was obsessed with work and it really owned and controlled my life but I’ve really stepped that back now and most of my focus is getting out of work as fast as possible and over to High Voltage!

Q: When have you used CrossFit outside of the box?

I’ve definitely used it a lot to lift and move heavy or cumbersome objects safely and efficiently.  Crossfit has also improved my communication skills with others since joining ITP.  Having to be able to concisely and clearly describe a movement or teach someone in a diplomatic humble and welcoming way has helped me realize how cold arrogant and dismissive I was with my co-workers before.  I’m sure a big part of it is that my newfound health and passion for Crossfit has made me a happier person in general but repetitively practicing those communication skills in ITP has definitely had a huge impact.

Q: Who is your most idolized fellow Volt or Vixen?

I feel like this question is nearly impossible to answer.  From Tim’s sarcastic fun witty demeanor to his monstrous lifts and gymnastic skills to Tyler’s almost microscopic laser x-ray vision precision to Murillo’s sage advice warm sincere nature and epic performances…and that’s just the coaches!  If you wanna go straight up idolization I’ve gotta go with Steven Kiefer.  He holds every quality I hope to find in myself someday.  Obviously he’s an animal at the gym crushing every workout to the point of complete exhaustion almost as if he’s in a hypnotic trance of athletic fury!  From day one he has always immediately gotten right back up off the ground and come over to cheer the underdog.  When we all want to just collapse after a workout and not talk I can’t tell you how many times I’ll look over and see Steven right there asking me how many more reps I have pushing me through and keeping me accountable for every one to be legit.  Plus seeing his dedication to his kids and wife and how he interacts with them is all around pretty admirable.

Dan the pretty princess

Q: What is your favorite cheat meal?

My sweet tooth is straight up cray. Candy cookies pies cakes tubs of frosting a medicine ball sized bag of sugar…

Q:How has getting in shape changed your professional life?

Other than what I already mentioned it’s definitely made me more aware of my health.  I work with a lot of hazardous chemicals power tools and equipment every day and I’ve really tried to minimize their influence on my body so I can maximize every WOD.  Also I’m only one bad cut or hand injury away from not being able to train and that isn’t acceptable to me anymore.

Q: What is your one year CrossFit goal?

I’m going to go with ring muscle ups adding 50lbs. to every squat and 100lbs. to my deadlift.

Thursday’s Training:

All Levels CrossFit

Level 1 CrossFit

A1. Strict Press5-5-5-5-5

A2. GHD Raise

8-8-8-8-8

Skill: Strict Press

  • Sets of 5 reps – full lock out overhead
  • Double Under Progressions
B. 10 Minute Annie

Score is total reps
  • 2 minutes Max Reps Double Unders
  • 2 minutes Sit Ups
  • 90 sec DU’s
  • 90 sec Sit Ups
  • 60 sec DU’s
  • 60 sec Sit Ups
  • 30 sec DU’s
  • 30 sec sit ups
C. Tabata Push Ups – low score
– be sure to post them to Beyond the Whiteboard and add to the monthly total!
WOD:  10 Minute Annie

Score is total reps
  • 2 minutes Max Reps Double Unders
  • 2 minutes Sit Ups
  • 90 sec DU’s
  • 90 sec Sit Ups
  • 60 sec DU’s
  • 60 sec Sit Ups
  • 30 sec DU’s
  • 30 sec sit ups