Base athletes tackle CrossFit

  • Published
  • By Senior Airman Tong Duong
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. --  The recent opening of the new CrossFit center with instructors that challenge members in a high intensity setting, enticed three fitness buffs to give it a try Jan. 8. 

Members of the 56th Medical Operations Squadron orthopedics clinic Tony Gurrola, is an avid long distance runner; Shawn Baker, a long-time power lifter; and Kristin Warner, a bodybuilder, all gave CrossFit a try to see if they could benefit from the new workout program. 

Athletic Bios: 
As a runner who frequently participates in 5Ks, 10Ks, half marathons and other long-distance runs, Gurrola also participates in softball and basketball. He started running in middle school and continued to run track in high school plus a few years at the college level. Gurrola trains by running five to six days a week, varying a few days for speed work and long distance runs of four to 10 miles. 

Baker has participated in a number of sports over the years, including nearly 30 years of weightlifting, and has competed in power lifting competition's off-and-on for nearly 25 years. He primarily competes in deadlift events where he has set a number of Drug Free American records. 

Baker's best lift occurred in 2000 when he lifted 772 pounds, and in 2007 he broke the Masters (over-40 years-old) drug-tested American record with 711 lbs. He has also played semi-professional Rugby in New Zealand as well as the all-Air Force and all-military teams. 

"I have competed in about a half-dozen strongman competitions winning the 300-pound division of the 'Texas Strongest Man Competition' in 2004," said Luke's newest orthopedic surgeon. "I have begun competing in 'Highland Games' competitions, and my focus at this time is on being as fast and as explosive as possible." 

As a female body builder, Warner incorporates a lot of weightlifting routines into her fitness program, as she is gearing up for a bodybuilding competition. 

"I lift weights three days a week covering all my major muscle groups, four days of 45 minute cardio (running, spin class) and try to do one yoga session a week," she said. 

Impression:
As the three athletes completed their first CrossFit session, each member saw a different aspect of the program that can benefit their current workout. 

"It keeps you going non-stop and challenges different muscle groups and your endurance," Gurrola said. "As a distance runner, I use my legs and arms to an extent, but CrossFit forces you to use other muscle groups as well." 

Gurrola felt it was more challenging than he initially thought and recommended it to others. 

Baker felt that CrossFit was a departure from the low reps and quick, explosive movement type of workout he is use to. 

"My focus of training is different; I do a lot of power training and explosive type workouts to prepare me for competitions that involve throwing," Baker said. "CrossFit is a great workout. It is an excellent and effective way to get good conditioning. I figured it would be a tough cardiovascular and endurance workout." 

Baker expects to incorporate CrossFit into his program from time to time, depending on where he is in the competitive season. 

"If I'm working to increase my conditioning this is a great way to do it. I can see myself coming in here every other week," he said. 

Warner enjoyed her session because it was different than how she normally trains.
"It's faster pace with no rest period, but I think it's something that you can get use to if you train this way a lot," she said. "I think it would add a good variety to my current workout regimen of lifting weights." 

Seeing the benefits of the program, Warner would like to incorporate CrossFit into her current workout at least once-a-week to add variety. 

"I think it would help improve my workout and running speed, while adding a different facet to what I normally do," she said. "I also like the fact that you can get a good workout in quickly." 

As an orthopedic surgeon who cares for peoples muscular skeletal complaints, Baker can see the benefits this regime can offer. 

"In my opinion, it's better than going out and running all the time," he said. "It involves a great number of other muscle groups, your flexibility improves and the workout requires a component of strength, which I think is important for anybody regardless of age or physical condition."