(Alex Evans working on his snatch at CrossFit Pen Y Bont)
We caught up with Alex Evans, owner of CrossFit Pen Y Bont, recently to discuss crossfit workouts, sports supplements, nutrition and recovery. We hope you enjoy the interview:
HOW DID YOU FIND OUT ABOUT CROSSFIT AND WHEN EXACTLY DID YOU START?
ALEX: Feb 2012 - suggested by a friend, as it always goes... ones session and I was hooked.
WHAT IS YOUR FAVORITE THING ABOUT CROSSFIT VS. "TRADITIONAL TRAINING?" IS THERE ANYTHING YOU DON'T LIKE ABOUT CROSSFIT?
ALEX: The constant variation of movements.. you think you're on top then they'll throw something at you and you'll think 'oh shit!!' (in a good way).
HOW DO YOU PROGRAM YOUR TRAINING? WHAT DOES A SAMPLE WEEK LOOK LIKE FOR YOU?
ALEX:
6am met con pretty much every day
2 weightlifting sessions 1 mid morning
1 early evening
And a hero WOD every Sunday!
If a weightlifting comp is coming up I hold back on the met cons.
IN YOUR OPINION, CAN CROSSFIT TRAINING BE APPLIED TO OTHER ATHLETES LIKE FOOTBALL OR RUGBY PLAYERS?
ALEX: Yes, hugely. My sporting background is rugby for my region and also play rugby union for Wales and I only wish I found CrossFit sooner.
CROSSFIT SOMETIMES GETS KNOCKED FOR PEOPLE GETTING INJURIES, WHAT ARE YOUR THOUGHTS ON THIS AND HAVE YOU EVER BEEN INJURED WHILE DOING CROSSFIT?
ALEX: Through rugby I picked up countless broken bones, nose 3x, fingers, toes, collar bone, knee surgery, cauliflower ear.... If you are committed to your sport, you WILL pick up an injury.
That being said as long as you are sensible with what you do, and you have trust in your coach you should be fine. Back to the question - I have never had an injury due to CrossFit (touch wood)
WHAT DOES YOUR CURRENT SUPPLEMENT INTAKE LOOK LIKE?
ALEX: I find that Omega 3, Vitamin D, ZMA and amino acids from ICON's BCAA powder are essential to my training and recovery.
WHAT'S YOUR APPROACH TO NUTRITION? DO YOU FOLLOW A PALEO APPROACH TO NUTRITION?
ALEX: No specific diet but regular and whole foods, I enjoy eating healthy as I enjoy knowing that I am fueling my body with the correct foods.
WHAT'S THE HARDEST WOD YOU'VE EVER DONE?
ALEX: CrossFit FRAN!!!!
HOW DO YOU LOOK AFTER YOUR JOINTS?
ALEX: Yes - I've had 2 key hole operations on my right knee and as I'm 21 I'd like my knees to last me! I also make good of a Marc Pro I picked up in the states last year!
HOW MANY HOURS SLEEP DO YOU GET PER NIGHT? HAVE YOU EVER TRIED ZMA FOR HELPING IMPROVE SLEEP AND RECOVERY?
ALEX: I work 6am pretty much every weekday but when I get a lie in I TAKE IT!! ZMA really helps for a deep sleep!
DO YOU STRUGGLE WITH RECOVERY?
ALEX: Not too bad a good warm up and roll out helps!
WHAT'S YOUR FAVOURITE EXERCISE AND LEAST FAVOURITE?
ALEX: I love weightlifting and hate rowing efforts!
WHAT'S YOUR CURRENT PBs?
ALEX:
CLEAN? 150kg
SNATCH? 121kg
FRONT SQUAT? 155kg
CLEAN AND JERK? 150kg
HOW MANY REST DAYS DO YOU TAKE PER WEEK?
ALEX: It depends how I am feeling on the day but usually around 1.
HOW DID YOU GET STARTED OPENING YOUR OWN BOX?
ALEX: I work very closely with my family and was given the opportunity with investment from them to start CrossFit Pen Y Bont.
My mother, her partner and sister have been an endless help in the success of the box so far, I have to say I owe a huge amount to them.
WHAT'S YOUR FAV CHEAT MEAL?
ALEX: Where do i start?! pizza, chips, cookies!!!
I KNOW YOU COMPETE IN WEIGHTLIFTING COMPETITIONS, WHEN IS YOUR NEXT ONE?
ALEX: 20th June 2014, Austria - Junior International Battle
IF PEOPLE WANT TO CHECK YOU OUT, WHERE CAN THEY FIND YOU?
ALEX: IG - bacon93 twitter - alexcevans84 FB - Alex Evans/CrossFit Pen Y Bont
FURTHER READING:
If you feel like having a go at some CrossFit Workouts here's 14 to get your teeth into, click here.
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