Congratulations to our Athletes of the Month Dan O'Connor and AJ Heighington

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Congratulations to our April Athletes of the Month – Dan O’Connor and AJ Heighington!

Dan won the Perpetua 2015 RX Open and AJ is one of the coaches for our brand new Perpetua Women’s Club!

Keep up the hard work guys!

Meet Dan

danoc

1> What do you do outside of CrossFit for work and for fun?

Urmm, not a lot really. Finished a couple of internships at the end of last year and have taken my time in trying to find a new job. A great deal of my life revolves around this gym!

2> How did you get involved in CrossFit?

A friend back home in Cardiff started doing it as his cousin was a coach and was really into it, so i tagged along one day.

3> When did you first join CFP?

I moved to London in October 2013 and joined CFP the next day.

4> What was your first WOD in the classes?

Pretty sure it was a 7 minute fran ladder. 3,3 6,6, 9,9 etc…

5> When did you realise CrossFit was right for you?

Straight away, same as everyone else. There have definitely been moments, however, where i felt ‘I wanna quit the gym’.

6> What are your short term goals?

Short term is to hit a 100kg snatch. Only 4kg off at the moment.

7> Long term goals?

To get a team to Regionals, or if I’m dreaming really big then to get there as an individual.

8> What is your greatest accomplishment?

Oh god. I’m only 23 so most of my ‘accomplishments’ aren’t great. I guess getting my degree from Uni counts.

9> What is your favourite WOD / movement?

My favourite movements are any sort of squat and thrusters.

10> What is your least favourite WOD / movement?

I hate wallballs and kettlebell swings with a passion. Wallballs as they suck; kettlebells swings because I suck.

11> Would you recommend CrossFit to your friends and family? What advice would you give them?

I try to, managed to get a few of the boys from home into it. But my family aren’t really into all this exercise malarky

12> Least favourite and favourite music to WOD to?

My favourite band to workout to probably Kasabian, especially Fast Fuse. I dont like listening to songs that I dont know, iIlike to be able to know the words and sort of sing a long in my head to take my mind off the workout. To be honest, most of the time I don’t even notice the music and anything could be playing once you get into it.

13> Bonus question: Most memorable or funniest CFP moment?

My best CFP moment would have to be the whole Strength in Depth weekend. The competition was awesome, the team did awesome and just had a fantastic time with each other.

aj

Meet AJ

1> What do you do outside of CrossFit for work and for fun?

Outside of CrossFit I work as a PT, mostly with older individuals or new mums. And for fun, I do olympic lifting or train in my garden, and bake, I love to bake, wedding cakes are my favourite cake to make, it’s like pottery but edible!

ajcake

2> How did you get involved in CrossFit?

I had heard about CrossFit more and more and didn’t really know what it was but met a girl in Sri Lanka while I was surfing who told me some more about it. I got home and got researching, found this box and booked in for my intro session.

3> When did you first join CFP?

I started my PT sessions at the end of June but I was still travelling a lot so didn’t join classes until the 17th of September 2014.

4> What was your first WOD in the classes?

That’s a great question. I forget the pain as soon as the lactic acid had left my body but luckily I have written some down! AMRAP: 10 push press (first round I did on 25kg the rest on 15), 15KB swings (I used 12kg) – 3 round + 10 push press and 10kb swings.

2 min rest.

5min AMRAP 10 pull-ups (first set on blue band rest on blue and red band), 10 box jumps 20″ = 4 rounds

5> When did you realise CrossFit was right for you?

After my first PT with Rusty. I was weak and skinny after getting sick in India and I wanted something that was going to get me back to my old strength and fitness that I’d had before I went travelling and to do it fast.

6> What are your short term goals?

I have so many goals! My first and ongoing goal is to find balance, never to overtrain and get sick and never to slack off and get lazy. After that my goals are: To do a handstand push-up without a mat; to hold a handstand for 30s; to learn toes to bar; string 10 kipping pull ups together and to get some consistency in the f*cking double unders.

7> Long term goals?

Again, I have long term goals in CrossFit but first and foremost I aim to feel positive and self confident everyday and enjoy my life, that way I will certainly achieve what I want to and be as happy as I can be doing it. So as for the CrossFit goals, I would love to RX every workout that comes up on that board! And of course things like have a double body weight deadlift and 1.5 body weight backsquat and a body weight snatch haha these are the things I have to keep grinding for, my frame doesn’t like to hold onto that strength for long!

8> What is your greatest accomplishment?

Hmm. I have felt so much accomplishment since finding CrossFit, I think that all those smaller accomplishments week in week out have developed my own self confidence and feelings of being a powerful and accomplished woman, so to me that’s my greatest accomplishment; the transformation in me as a person.

9> What is your favourite WOD / movement?

I’m always a little relieved if I see box jumps or wall balls, I think my height is part of the reason for that.

10> What is your least favourite WOD / movement?

The things I can’t do proficiently yet. And rowing… Rowing rowing rowing.

11> Would you recommend CrossFit to your friends and family? What advice would you give them?

I would definitely recommend it. I would tell them to let go of any fear and just give it your all but remember to REST! I went a bit crazy excited about it when I first joined and the immune system didn’t like the lack of recovery I was giving it.

12> Least favourite and favourite music to WOD to?

Favourite has to be artists like Azalea Banks, Angel Haze, Eminem, Talib Kweli and some David Guetta or Rihanna. My least favourite is any song that’s too slow or not punchy enough to help me find some energy when I feel like I’m dying. Or those songs that have really long pauses half way through them before the drop.

13> Bonus question: Most memorable or funniest CFP moment?

It’s got to be a day when there was a packed class of us. Strength was deadlifts, we were going for a 5RM. I had got to 4 of my 5 on what would be a huge PB for me and then I hear Ty say ‘my bad, I farted that was me’, I couldn’t contain myself I dropped the bar and cracked up. He claimed he didn’t want to be that guy who everyone hears it but doesn’t own up… I swear it was a silent one.

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