Moe Kelsey (3rd overall) describes his training.
Working out has always been a fundamental part of my life for as long as I can remember. My parents have always been active and I attribute my wide range of athletic experiences to them and their example of dedication. I tagged along with my dad in the weight room for the first time when I was 13 and was hooked. By the time I was 15, I was lifting four to six days a week year round and eating like a horse.
I was a pretty skinny, weak and clumsy kid and all the hard work did not pay off until my Junior year of high school sports. I learned strength training and power lifting in high school and was into bodybuilding for several years. My dad introduced me to triathlons several years ago. For my first triathlon, I was built like a bodybuilder and weighed 240 pounds. Since then, I have come further and further away from trying to look fit and work toward actually being fit.
I was exposed to CrossFit a little over two years ago through some of my colleagues in the Kirkland Fire Department. Like a lot of folks, I didn't think you could be in shape by performing such short workouts. I couldn't have been more mistaken. At the time I only peppered an occasional WOD into my routines to mix it up. After my Department sent a group of us to a Level 1 Cert., I was sold. For seventeen months now, I have hit the gym four to six days a week with as much intensity as possible. I am always ready to push myself harder than the last time. CrossFit has opened up a whole new world of possibilities for me.
After the Regional qualifier, I began taking my training even more seriously, amping up my workouts as much as possible. When I work at the Fire Department, like Mikko, I tried to do around 1/2 hour to one hour of swimming, running, cycling, or rowing in the morning, but sometimes a WOD. In the evenings, I would do some type of heavy lift (squat, clean, dead, bench, etc.), then a WOD. I work every third day and sometimes more.
As the Regional qualifiers were posted, I was doing one or more of them per day or one of the more challenging WODs from the main site, depending on how my body felt. I was trying to get in as much volume as possible without over training. I also made up my own WODs, often a triplet or chipper that included running, tire flips or overhead squats, (three of my favorites). Like Tanya, I rarely did three on, one off. Sometimes I did three on, one off, five or six on, two off. It all depends on what is going on at home, how much I have been working, and how my body is holding up.
In the past, I had a tendency to over train, so I tried to do a better job of listening to my body. When I felt beat up, I would lighten the load, volume or duration, even taking an extra day or two off to recuperate. If I had worked a lot, I would take my son, Torin, to the park and run laps around the playground, do push ups, pull ups, sit ups and hand stand push ups on and around the equipment while we play. Sometimes I would run with him in the jog stroller. I was trying to train with as much intensity as possible to be ready. I took three full days off prior to the Games and had a massage, my body definitely needed the rest.
My diet has consistently been about the same for several years. I don't subscribe to any particular diet, but try to eat a clean and balanced diet. I used to take several supplements, but now I try to eat as many whole foods as I can, only taking supplements when time is an issue. I eat about five times per day on average, but can eat as many as eight meals a day when I am awake for longer periods of time at work. I haven't counted calories in a long time, but I would estimate that I take in about 4,000+/- calories daily.
As for the Games themselves, my wife and I had an incredible time. Since I hadn't gone before, I really wasn't sure what I was getting into. Someone had told me we were going to do 3 WODs the first day and 2 the second. They were wrong. I would have to say the Games were the most physically and mentally challenging two days of my life. I was really impressed with how organized and smooth everything went. As for the competitors, everyone we met was very kind, helpful and supportive. I actually had quite a bit of last minute coaching prior to a couple of the WODs from other athletes.
I am currently training for a triathlon in September, but then its time to focus on next years Games. I can't wait!