2 April 2015

Wow, that WOD yesterday was a burner...

Happy April Fool's!


Now, on to serious matters. Most of you should know Coach Ben by now. But you probably know him in his role as a coach and leader at Seven Valley CrossFit. Well, we wanted to give you a little more insider information on this guy that you all see on a regular basis. And if you haven't met him, be sure to introduce yourself the next time you're in.

I asked him some questions, and here is what I got. Enjoy.

Dana: What kind of history do you have with education and sport?
Ben: I have been involved in athletics all of my life. Really really young I did gymnastics, hilarious I know. In high school I played football and lacrosse and attended two or three Phys. Ed. classes a day my senior year. I was recruited to play lacrosse in college for Cortland, Le Moyne, St. John Fisher, OCC, and ended up playing club for Cortland State, where I also received my undergraduate degree in Physical Education and will soon be receiving my graduate work in Health Education. Currently I play just about as many sports as I can get involved in. I play volleyball, lacrosse, flag football, and every now and then I go to this CrossFit class thing where the people are really fit and laugh a lot! I think they are all in a cult or something.

Dana: What's your zodiac sign?
Ben: I am a Pisces, therefore I am very calm and caring and understanding. I am also very stubborn though and can have an attitude if someone no-reps me or doesn’t let me sleep.

Dana: What's your favorite cheat meal or food?
Ben: Well I am not Paleo, SURPRISE, but I do eat pretty healthy now a days. Pasta is always a weakness for me especially tortellini. However my true cheat meal is Double Stuff Oreos and milk. Froning cannot touch my 2:00 eat a box-of-Oreo’s for time score, especially with a glass of 1%. Its amazing but disgusting.

Dana: If you could make up your own favorite WOD, what would it be?
Ben: I make up my own WODs a lot and they consist mostly of chippers. I actually like working for a long amount of time but completing a movement and knowing once I complete it, it is out of the way. I like a lot of movements with a moderate amount of reps; incorporating gymnastics and olympic movements. I also like making other WODs for people, especially difficult ones and not for my enjoyment, but to have them see what they can accomplish and how far they can push themselves and be completely amazed by the machine that is their body.

Dana: What's your favorite girl benchmark?
Ben: It’s kind of a toss up. Fran will always be my “Fran.” That workout just makes me so freakin’ dizzy every time but I like moving fast between the thrusters and cranking out the pull ups. I like Grace, Linda, and Helen as well. Grace is fast and I feel strong with it and Helen makes me run which I need. My favorite hero WOD is probably the 9/11 Memorial WOD. It encompasses a bunch of movements and is pretty much my ideal workout and it stands for a great reason. Check it out if you haven’t.

Dana: What part of your day do you look forward to most?
Ben: My favorite part of the day is when I get to sleep or just relaxing if I know I have worked pretty hard. In the CrossFit world I like the morning though. Getting up early and seeing dedicated people at 5am is so invigorating and motivating and it just makes me appreciate the opportunities I have in the ability to work with such amazing people. Coaching any class really does that for me, it is super fun seeing people excel at some movements and motivate themselves to master others.

Dana: What else do you do besides slave away, I mean coach, for 7VCF?
Ben: I watch movies, and play video games, and stalk Landon’s instagram and wonder how he can move such weight with ease, it’s crazy! When I’m not at the box I really am either playing other sports or listening to music, or just relaxing but always thinking about how the body moves and what might be fun to try in the gym. I also have been known to pick up a guitar every now and then.

Dana: If you could have a superpower, what would it be?
Ben: Flight, invisibility, breathing underwater in that order.

And there you have it, folks! Now, on to WOD talk.

See what I did there? Let's crank up that country fitness and crank out some situps!

2 April 2015

Workout of the Day

2 Rounds for time

20 Reverse Lunges (95/65)
40 AbMat Situps
15 Hang Cleans (95/65)
30 Situps
10 Sumo Deadlift High Pull (95/65)
20 Situps
5 Strict Press (95/65)
10 Situps

Oh, and a word to the wise... Make sure you start bringing your outside/running sneakers regularly.

8 comments (Add your own)

1. Michelle wrote:
I think The Interview should become a regular feature.

Thu, April 2, 2015 @ 6:05 AM

2. maria wrote:
Congrats Rudy!! You deserve it. We're gonna miss finding your name on the board and trying (but failing mostly) to beat it!

Thu, April 2, 2015 @ 10:47 AM

3. Chelsea wrote:
Yayyyyy Rudy!!! Congrats on being athlete of the month!!! Way to represent 530am :)

Thu, April 2, 2015 @ 10:56 AM

4. STEPH wrote:
Congrats Rudy!! You are very deserving of this recognition! It is truly impressive to think about the gains you have made from when you started (especially when thinking back to those running WODS last spring :-) )

I honestly do not know what I am going to do without you in the 5:30am class Rudy. Who am I going to peek around the corner at throughout an entire WOD while doing sit ups? :-(

Thu, April 2, 2015 @ 11:38 AM

5. STEVE wrote:
Congrats Rudy! nice job..

Thu, April 2, 2015 @ 4:16 PM

6. CHAD wrote:
Congrats Rudy!!

Emily Bridgers better watch her back down there in Atlanta!

Thu, April 2, 2015 @ 6:08 PM

7. Michelle Stowell wrote:
Congrats Rudy!!! This is awesome.

Thu, April 2, 2015 @ 6:10 PM

8. Steve L wrote:
Way to go Rudy! You raise the bar
And give the rest of us something
To aim for!

Thu, April 2, 2015 @ 6:29 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am