Wednesday 10.08.14

Gary ‘High Flyer’ Carpenter

Meet October's Warrior of the Month

Gary Carpenter

Describe your Athletic Background 
I have been around sports/athletics all of my life being that my father was a coach and I had an older brother who was very active in sports. I was mainly a 4-sport athlete in high school up to my sophomore year where I gave up track to play on a traveling AAU basketball team based out of Iowa City. From that point on I knew basketball was the sport I could play at the collegiate level. Once getting to that next level, I knew that I had to step my game up off the court. This is where I was introduced to some of the movements we see in CrossFit today. It was called a bigger, faster, stronger program that truly payed dividends. Through hard work and the right direction I was able to become a 4 year starter at this level.

Why Did You Start CrossFit? 
I started CrossFit when a good friend of mine (Jeff Johnson) approached me about it. At the time, I was training for an indoor triathlon and had another outdoor tri coming up. I thought that strength training would be beneficial. It once again payed off and I have been addicted to it since.

Favorite Movements?
I would say I enjoy two different movements, clean and jerks and deadlifts. Favorite WOD is "Grace".

Least favorite? 
Squat snatch and of course the dreaded burpee.

Music Preference? 
I enjoy pretty much all types of music, but would have to say on heavy days let's listen to some heavy shit!

Advice to newbies?
1) Listen to your coaches.
2) Don't worry about what your peers are doing, concentrate on what you need to do.
3) Work hard!

WOD

Back Squats

8 sets every 2 minutes

4 back squats with a 2 second pause at the bottom (increase weight each set; work up to 75% 1 RM)

3 explosive triple broad jumps immediately after racking weight

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Alternating minutes for 21 minutes

13 KB swings (AHAP)

10 pistols

Suicides