WOD Times are at 8am and 930am today!
Check out our Athlete spotlight on Rick Buro! He started CrossFit with us back in 2009 and now he runs Full Dimension CrossFit in NJ!
Work Out of the Day
“Power Packs”
3min amrap:
20 box jump overs, 24/20″
15 ring dips
max rep power snatch, 155/105lb
3min rest
3min amrap:
20 box jump overs, 24/20″
15 ring dips
max rep power snatch, 135/95lb
3min rest
3min amrap:
20 box jump overs, 24/20″
15 ring dips
max rep power snatch, 115/75lb
3min rest
3min amrap:
20 box jump overs, 24/20″
15 ring dips
max rep power snatch, 95/65lb
Post reps completed to beyond the whiteboard.
Athlete Spotlight #4
Name: Rick Buro
Age: 38
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> Occupation: CrossFit Affiliate Owner
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> When did you start at SCCF? What made you join?
> Like most I was introduced by a friend who wouldn’t stop talking about it ????. After my very first workout I was hooked, but it was more the community at SCCF than the CF itself that was so eye opening.
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> What is the name of your affiliate and what inspired you to open your own box?
> @Full Dimension CrossFit. Some people open gyms because they want to do it “different” than where they started. My experience was a bit different, after moving back east to NJ I opened an affiliate with hopes to one day cultivate a community as amazing as the one I just left.
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> Single/married/family?
> My kids are my everything. They grew up in the gym and its been the most amazing platform for their self esteem.
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> Favorite activity outside of CrossFit?
> If im not at one of my kids sporting events I have really started to enjoy hiking.
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> Favorite workout music?
DMX – It was always on at SCCF when I first started. A couple other songs that always remind me of the old days at SCCF:
Otherwise-soldiers
Sick Puppies – your going down
papa roach – scars
Trapt – headstrong
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> How would you describe your nutrition and has it changed since you started SCCF?
> When I started at SCCF I was introduced to the zone diet – which I followed (and actually won the nutrition challenge with!) I have tried everything from paleo to keto to macros and everything in between. For me, the key word is “sustainable”. Find something that will stick with your lifestyle and not just a challenge.
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> What is your favorite cheat meal?
> PIZZA – But the kind you can only get back east!
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> Do you you, or did you play any sports?
> College baseball. Man I wish I trained like this when I was playing. I am stronger, faster, and healthier than I was at 20!
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> What did you learn at SCCF that has helped you build your own fitness community?
> Community is EVERYTHING. Lead from the top and always give back. SinCity was always doing stuff in the community, and I try to do the same with my own affiliate.
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> How many times a week do you crossfit?
> 5-7 depending on how I am feeling.
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> What is your favorite thing about running a gym?
The people. We get to lead them through “the beat hour of their day” — I’m always grateful for that!
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> Favorite movement?
Hang Power Cleans
> Least favorite movement?
Pistols
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> Favorite workout?
“The Shop Chipper” – Chippers are always fun and this one really lets you really press the gas.
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> What is the most difficult thing about being a gym owner?
Balance between running a gym and running a business. It’s easy to only do the first, but it’s not sustainable.
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> What do you remember or miss most about your time at SCCF?
The people. Some of my best CrossFit moments were spent with that crew. From Murph on 110 degree days to max effort miles with coaches chasing us on bikes to competing at regionals…The people there will always be like family!
> What is something people would be surprised to know about you?
> I have mild hearing loss so if you’re talking to me you may notice I always look at your lips in order to figure out what you’re saying.
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> How has crossfit improved your life?
> How you do anything is how you do everything. Changing my approach in fitness through CrossFit has changed my approach in every other area of my life.
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> What or who inspires you the most?
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My kids are my biggest inspiration. They keep me more motivated than they will ever know.
> Biggest achievement since you started/ what you are most proud of?
> FINISHING the grand to grand ultra. We were able to come out and raise awareness at SCCF for the foundation we were running for. Having never run more than a 10K in my life, 171.4 miles was a tall order. Against all odds we finished the race and raised a significant amount money towards future research for Duchenne Muscular Dystrophy (a pediatric muscle wasting disease with no current cure).
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> What are your fitness goals for the new year?
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Continue to use CrossFit to prepare for whatever gets thrown at me in 2019. Other than that, I’ll try to beat last year’s race time for the Grand to Grand when I return in September!