Athlete of the Month: David Wicki

We are excited to feature Dave Wicki as May 2014 Athlete of the Month. Dave has embraced the philosophy of CrossFit as a whole. Not just through his performance in the workouts, but also through his lifestyle (which is the hardest part) by changing his diet.


1. When and why did you start CrossFit?

I started CrossFit in November 2013 and I started because of my wife. She had been doing CrossFit for several months and had made great improvements and looked forward to working out each and every day. I was looking for something that would challenge me, keep things fresh, and help me stick to a schedule. She suggested that I give it a try and I joined her for a friends on Friday class and I was hooked.

2. How has your performance changed since you started CrossFit?

I have improved in several areas. My strength and endurance has greatly increased. I am able to do things that I have never been able to do such as various Olympic lifts. To put it simply I feel better than I have in years.

I am able to do things that I have never been able to do before.

3. Are there exercises you can do now that you couldn’t do before?

While I was always athletic all of my life, weight training always consisted of using the weight machines at the gym. Since joining CrossFit Salus I have learned various Olympic lifts and how to work your full body. I can also do a handstand push-up and my greatest accomplishment so far is learning how to do a muscle up.

4. How has your body physically changed since you started CrossFit?

Visually, I have more definition in my muscles.

5. How has CrossFit changed you in other ways?

I would say the thing that has changed the most since joining crossfit is my diet. I started to learn the importance of nutrition as part of maximizing your performance and overall health. After researching several options I decided to follow the Paleo diet. The premise behind this lifestyle is to eat a whole food diet: eating foods in their most natural state as possible and cutting out processed foods. Since starting this way of eating I have seen a tremendous improvement in my overall health.

6. How do you describe CrossFit to your friends?

I tell them that it is a full body workout. That it is a combination of weight lifting, cardiovascular, and body resistance training. I tell them that it is a lot of fun and the workout is different everyday.

7. What keeps you motivated to continue?

There are several things that keep me motivated, the fact that the work outs are different every day, that I am challenged every time I work out, the environment that has been created by the coaches. It is like one big family and everyone is always there to encourage each other.

8. Favorite WOD, skill, and/or lift? (What was your first- or most memorable- WOD ever?)

I would say that my most memorable WOD I ever did was a METCON we did where we had to do 50 power cleans, 50 HR push ups, 50 T2B and 50 back squats with an EMOM (Every Minute On the Minute) of 5 burpees. This WOD took me just shy of an hour. I remember this WOD the most because it would have been a workout that I would not have finished before starting CrossFit.

This was the first workout that I thought I would not finish and I bring this up because the support of everyone I was able to finish.

9. What advice would you give to a newbie just joining CrossFit Salus?

Not to be intimidated to start at their own pace. That all of the work outs can be scaled to fit them at where they are at. I would also tell them that the people at this box are some of the nicest people and that they will root you on and encourage you until you finish and no one cares how long it takes you to finish a workout.

10. What is your next goal to accomplish…or goat to kill?

My biggest challenge that I am currently working on is my double unders. This has been something that has been hard for me and I continue to work at it and I am getting better at it. I have worked my way up to 8 in a row but not on a consistent basis. The other thing that I am working on is my strength training. Lastly, one of my goals is to compete in a CrossFit competition.