I present to you Mike Alchus. Mike is the guy who comes to the gym to work hard, make no excuses and go to work no matter the task. Mike is very active in our community participating in almost everything we offer and it continues to pay off. If you need someone to look up to with regards to setting and meeting goals, this is your man! Keep up the hard work Mike!
Name: Mike Alchus
How long have you been doing CrossFit?
Clean & Jerk
Do you remember your first workout? If so what was it and how did it go?
I remember my on-boarding, and doing the baseline that day. I clocked in a bit over 11 minutes (last check, about 6 months ago, I was at 5:14, gunning for sub-5). I don’t recall my first official class-WOD, other than it was coached by Lloyd. For some reason it is a blur.
What were some of your goals when starting CrossFit?
I had just come off losing about 95lbs, almost entirely through cardio and running. My biggest goal was to increase my overall strength, I really needed to focus on my upper body strength. I had never really lifted weights before with any regularity, so I had a lot of room for improvement.
Have you achieved those goals?
I certainly have, and then some. I have seen significant improvement across the board. Just as a strength baseline, when I first began CrossFit, my 1RM for my deadlift, squat and press totalled 580lbs. Last time I checked, that total is now at about 880lbs.
What seminars, events and challenges have you done during your time as a CrossFit Athlete?
I have taken part in the 2013 CFW Games, an Olympic Lifting Challenge, 2 Powerlifting Seminars, The 2014 CAL Winter League, the 2014 CrossFit Games Open, and what I consider the single hardest physical challenge I have completed, the GORUCK Challenge: a 12+hr, 18+mile PT/Ruck. This is something that a few years ago I would never have even considered possible.
What goals do you have moving forward?
Reclaiming some of my lost cardio (all this powerlifting, and the associated weight gain has put a damper on my running), and definitely keeping up the progress on my lifts. Specifically, getting my Clean and Jerk up to 265#, my squat up to 350#, and my bench press to 225#.
Using 10 words or less describe CrossFit to someone who has never heard of it.
A means to get your physical & mental fitness in order.
Any additional comments?
Make sure you are taking advantage of everything you are able to. Personal training sessions, working closely with your coaches, talking to the other athletes in the gym about what works and what doesn’t, and most importantly set goals for yourself and track your progress. It’s hard to achieve your goals if you don’t set them.
Power Snatch - 1RM
Run 400m Buy-In
Power Snatch (95/65)
Front Rack Lunge
Run 400m Buy-Out