Ultimate Goal: The CrossFit Games
Frisk Sponsors Derick at the 2016 Games West CrossFit Northwest Regionals
Personally, Derick has achieved more than he expected from CrossFit. From 2014 to 2016, he increased his workouts from one 60-minute workout a day to training up to 4 hours a day. A schedule he had to arrange around his full time coaching position at Areté CrossFit. After just two years, Derick qualified to compete in the Games West CrossFit Northwest Regionals at the Moda Center in Portland in May 2016, representing one of the top 20 competitors in the Northwest. A feat that typically takes an athlete three to five years of preparation.
Part of that preparation was close scrutiny of his food intake pre and post workouts, but more importantly, in between events during the regionals. “I loved that my meals were already prepped and on hand. Really convenient. I was able to plan ahead of time and pace myself. Plus the food is awesomely delicious!” Derick knows that his competitive performance depends on how quickly his body can recover. That means proper hydration and the right amount of carbs, proteins and fats at specified times throughout the day. “The best benefit of FriskMeals,” Derek says, “was the fact that I didn’t have to think about what I was going to eat or how I was going to get food. Frisk’s portions were perfect and enough to replenish my glycogen between events. My next plan is to increase macronutrients to 300 grams by customizing my carb selection.”
“My favorite meal is Sweet Potato Mash with Chicken Breast and Broccoli.”
Qualifying for the West Regionals was one goal. Now he’s moving on to a much loftier goal, to earn a qualifying spot to compete in the CrossFit Games, the world’s premier test to find the Fittest on Earth™. World-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators, the CrossFit Games have become “one of the fastest growing sports in America,” since its inception in 2007, according to Forbes.
From Ironman triathlons to the NFL, until The CrossFit Games were established in 2007, no athletic event had accurately tested fitness. Even decathlons, while testing a relatively wide range of abilities, still miss vital components of physical fitness. The CrossFit Games events are made up of a broad range of functional movements such as moving large loads, long distances, quickly, designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program. The Games provide a playing field where 45 of the fittest athletes, male and female, are given a chance to distinguish themselves through consistently exceptional performances in a single weekend.
“Because Frisk lets you customize the portions; I have a success meal plan from now up through the CrossFit Games.”
A Life Devoted to Health and Fitness
During his high school days back in Oahu, Hawaii, Derick loved sports. He didn’t play just one sport, he participated in football, wrestling, and baseball. Not only was he interested in playing in-season but he also enjoyed off-season fitness training. Early on, Derick saw the benefits of strength training and how it dramatically improved his athletic performance. That kind of discipline earned him a spot to compete in the state wrestling tournament in Hawaii and, ultimately, join the wrestling team at Southern Oregon University (SOU).
Derick graduated from SOU with a bachelor’s degree in Exercise Science and focused his attention on pushing his own limits preparing for body building competitions. From 2012 to 2014, Derick trained diligently 2 hours per day, working each muscle group on specific days. While it provided the results he wanted, the monotony of the workouts proved too boring and self-isolating. Derick was ready for something different.
When CrossFit burst onto scene it captured the attention of gym-goers all over the country. CrossFit combines varied functional movements—performed at high intensities—in an unconventional group-class setting. And that’s exactly what Derick craved. “It allows me to push myself and achieve greater strength, endurance and agility with a variety of challenging movements and components. In traditional workouts you only work at being good at one thing or building one area and constantly increasing reps, weights and length of workout. CrossFit lets you do less and gain results faster.”
“The beauty of CrossFit is that everything is scalable from the best athlete to the elder population.”
After researching CrossFit more in-depth, Derick saw how it could benefit the majority of the population working out for health and wellness reasons, not just athletes. In 2014, he earned a CrossFit Level 1 Certification and accepted a position as fitness coach at Areté CrossFit in Ashland. He currently coaches 80-90 Areté members in either CrossFit group classes or individually. “The beauty of CrossFit,” Derick explains, “is that everything is scalable from the best athlete up to grandma.”
CrossFit sessions are as challenging for the body physically as they are demanding mentally. There is also the community feel of the “workout of the day,” or the WOD as CrossFitters call it, because every participant is timed, and their workout results—the number of reps they perform, for example—are measured and posted afterward for all to see. Each WOD is given a female name. A group class may consist of a supervised 5-10-minute warm-up, followed by a “strength phase,” such as an Olympic weight-lifting or powerlifting movement. This is then followed by the WOD (or the metabolic conditioning portion), such as “Cindy,” consisting of 5 pull-ups, 10 push-ups and 15 unweighted squats, doing as many rounds as possible (known as AMRAP) in 20 minutes, and ending with a 5-minute cooldown. With Areté members ranging in age from 20 to 70+ years old, CrossFit training offers a workout fit for everyone. 80% of Areté members participate in CrossFit. Nationwide, .05% of CrossFitters participate in competitions and only .001% make it to the games. “CrossFit as a sport versus a methodology are very different,” Derick emphasizes. “Once you do CrossFit, it makes everything in life seem easier.”