Sports and the weight room have always been a huge part of Dylan’s life. He started lifting and competing at the age of 10 in the sport of Olympic Weightlifting under the tutelage of USA Senior International coach Tim Swords. By the age of 13 Dylan was competing at the national level and gained his USAW Level 1 coaching certification. Since then he’s had the opportunity to coach many athletes at local and national level competitions. In 2012 Dylan received an internship opportunity with the Olympic sport strength and conditioning program at Texas State University under Leo Seitz. He’s now currently the head Graduate Assistant for the Strength and Conditioning program under coach Seitz, and is pursuing his degree in exercise and sport science.
Dylan leads the Strength and Olympic Weightlifting Program at CFA
A Message from Dylan:
Lifting, competing, sports, the weight room have all been in my life as long as I can remember. Through the process I have found a passion for coaching that far surpasses my love for even lifting! I didn’t achieve all what I dreamed of in Weightlifting but my love for it has allowed me to turn that passion into helping others achieve their dreams. Nothing is better than seeing someone else succeed because of my help. I want to help others. I want to see good posture/technique. I want to help create explosive athletes. I believe in it, I believe for it, and I know that it is so.
15 partner deadlifts @ 185 / 125 / 95 30 partner wall ball -each ‘shot’ to the target is one rep- (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft) 30 American kettlebell swings -one partner at a time- @ 24K / 16K / 12K 30 burpees over partner 800m run together
Scaling Guide: – 24 – 32 minutes, about 9 min per round. – Scale Up: 155/225 bar. Partner planks while burpees are being done over them
A. 12:00 EMOM Min 1 – 2 Front Box Squat @ 60-70% Min 2 – 4 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
B. For Time: 12 shoulder presses @ 95 / 55 / 35 400m run 12 push presses (same) 200m run 12 push jerks [or shoulder to overhead anyhow] (same weight) 100m run
A. Skill Practice Warm Up: Spend 8-10 minutes working up to a challenging (80-90%) power clean
B. “The Chief” Repeat for a total of 5 cycles (five, 3 minute AMRAPs):
Max rounds in 3 minutes of: 3 Power Cleans @ 135 / 95 / 55 6 Push-ups 9 Squats Rest 1 minute *For each cycle start where you left off. Log total rounds *Total rounds + Reps recorded *PreTest, Light *Compare to 12/4/2013
About “Chief”: Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Scaling Guide: – 16-28 rounds, about 4-5 rounds per 3 minute ‘cycle’.
Teams of 3
400m Bumper Plate run
– 2 Plates shared, runs together- @ 45s / 25s /15s
60 Wall balls @ 20lb/10ft,14lb/9ft,10lb/8ft
60 jumping chest-to-bar pull-ups
60 ring push-ups
60 dumbbell thrusters @ 45 / 30 / 15
60 DB snatches @ 45 / 30 /15
60 Bumper Plate Burpees @ 45s / 25s /15s (2 people can work at a time)
*all movements are done one person working at a time except runs and bumper plate burpees.
*round + reps recorded
Here at CFA our goal is to push people outside their comfort zone to pursue a great life. While there are many factors to achieving a great life we believe we can have a meaningful impact in three primary areas. Providing a supportive community of fun likeminded people, a lifelong pursuit of fitness that improves ones physical, mental, and spiritual being, and an attitude of adventure to explore this world. Today we continue our “Adventure Series” to highlight members that embody that spirit of adventure, and use the tools they hone daily in the gym to explore the beauty and tranquility of this world!
Zachary Perl || Our Trip Around America
Recently, 5 buddies and I decided to embark on an adventure – a new challenge for the mind, body and soul. Our plan was to drive over 2000mi from Utah to Washington and stop at as many National Parks as we could. It would be tough, but this was a trip without borders and much like any AMRAP it was up to us to make it to the next round. Despite the days that our legs ached, our minds lingered, or the heavens opened up to rain down upon us …we persevered.
But let’s backtrack for a moment. When I originally fell in love hiking, it wasn’t for the stunning views or the deep feeling of tranquility that nature provides. To be honest, that came later. In the very beginning, it was all about the workout. And why not? The beauty of hiking is that you can make it as leisurely or as challenging as you’d like it to be – whether it’s a spur-of-the-moment stroll to the Greenbelt or a vigorous scramble up the side of a 12,000ft peak.
So we challenged ourselves – hiking over 150 miles in 10 days. We climbed the frosty, jagged peaks of Wyoming, we rafted down the crystal clear, glacial-fed lakes of Montana, and we trekked through the dense rain forests of Washington. We spent more time with the bears and the moose than we did in any town and spent more time sleeping in hammocks than in any bed.
The workout was great, and though you can’t find those views in a gym I’ve found myself thankful for practicing functional fitness in the past three years. To me, CrossFit is not the “be-all and end-all” of fitness as much as it is a compliment to my life. Using functional fitness as a tool, I’ve been able to explore more of the countryside than I ever thought possible and snowboard down peaks I never thought my legs could withstand. My lungs breath deeper when the air is thin and my body pushes farther when I’m taking the next step seems impossible.
Whether CrossFit is your mecca, or it is a compliment to your health – I urge you to get outside and use your fitness. You see, getting outside is everything to me. It’s my church, it’s my therapy, and – much like working out – it’s a challenge. I’m not sure where the next adventure will take me (I’ve been dreaming of Machu Picchu & Mt.Kilimanjaro lately), but I will be looking for you when I’m out there.”
