About Vincent: "I am an attorney by day and a crossfit enthusiast in my free time. I've been doing crossfit for 4 years and I train at Crossfit Balance in DC. My first experience with competing was as a member of a Masters team where we competed in a local-area affiliate league. In 2013 and 2014, I qualified and competed in the Reebok CrossFit Games as a Masters competitor in the Masters Men 50 - 54 Division. This year, I finished in 11th place out of a field of 20 athletes."
Vincent was kind enough to answer question for us in the latest edition of our series CrossFit Talk.
1. What kind of athletics did you participate in before CrossFit? How did you start CrossFit?
In high school I played football and ran track but that was over 30 years ago! In college, I rowed crew, ran 10Ks and other short distance road races, and dabbled in triathlons. After years of just going to the gym to lift weights, I was getting pretty bored and was ready to try something else. While surfing the internet, I came across the CrossFit Games. It was the summer of 2010 and I immediately knew that I wanted to try it. I signed up the next day.
2. Tell us one thing you think CrossFitter's should do more of and one thing they should do less of.
As a non-coach observer, one thing I would suggest is to focus more on mechanics and proper form and worry less about trying to PR every metcon, especially if you are sacrificing good mechanics and form just so you can go faster.
3. What is your favorite CrossFit workout and why?
One of my strengths is my engine, so I tend to favor the longer chipper workouts. Or, any WOD that doesn't include the snatch!
Vincent competes in the CrossFit Games. Photo Credit.
4. How big of a role do you feel diet plays in your ability to perform at a high level? What foods do you eat a lot of? What foods do you avoid?
I believe a proper diet is the key to performance and recovery. I follow the Paleo diet. I eat a lot of organic chicken, green vegetables and sweet potatoes, and nuts. I generally try to avoid gluten, sugar, processed foods, and dairy products. I also try to avoid meals that I don't prepare myself, so I don't get asked out to eat much anymore! LOL!
5. What is your favorite article of gear or clothing you use when training?
I love my new Reebok Crossfit Lifter 2.0s. They are really comfortable and the fit is amazing. They are designed to be more flexible than a traditional lifter so you can do multiple crossfit movements without having to worry about changing your shoes.
6. Describe your weekly workout schedule. How many days off do you take?
I am enjoying some downtime after competing in the Games last month but I am getting ready to start a new training program this month. I train 5 or 6 days, depending on how I feel. I always take at least one day completely off, and if I take two rest days in a week, the second will be an active recovery with some mobility work. As an older athlete, I am learning that rest, recovery, and mobility are really important if I want to stay injury-free and continue to perform at a competitive level.
7. Please offer some advice to someone thinking about trying CrossFit that hasn't taken the plunge.
Don’t be intimated and just do it! Many of the crossfit gyms in the DMV offer free intro classes. Take advantage of this service and don’t be afraid to visit different gyms until you find one you like.