Monthly Mover

#2 | December 2018 | Volume 6

Zach Warrick

Tell us about your athletic journey.

I played a variety of sports growing up and throughout high school. At university I played Varsity Rugby. Post university I turned to powerlifting as I thoroughly enjoyed my time in the weight room throughout school. I left university at 215lbs in 2012 and ballooned up to 260lbs by 2016. As I was getting stronger, I was also becoming quite unfit and the specification in my training was compromising my ability to do much else other than waddle up to a rack and squat a heavy bar. I joined CFC in late 2016 and Paul ran me through Fran. It took me over 10 minutes to complete the workout, scaled with no weight on the bar. This was a great eye opener for me and was also extremely humbling. I have been training at CFC since and have been able to maintain most of the strength I had while powerlifting while dramatically increasing my conditioning and well being.

What Goals/Milestones are you currently Reaching for?

Currently rehabbing a small partial tear in my rotator cuff I am working on maintaining the intensity and workload of the workouts while finding scalable options for the daily WODs. Finding ways to stay active and not use my injury as an excuse to be complacent is my current goal.

What does recovery look like for you?

As I move forward in my training I have become better at listening to my body and it will usually tell you when to take a rest day or an active rest day. I regularly use these days to “adult” (laundry, groceries, etc.).

What does Your average week look like?

I regularly train at CFC 4-5 times a week. I also play men’s league hockey year round.

How are you able to maintain your training routine?

I have a sporadic work schedule which at times will make it tough for me to train at consistent times throughout the week. Luckily CFC is close by and the flexible hours allow me to pop in whenever I have a spare hour in a day. Prioritizing training helps keep me smiling and holds the beer belly at bay!

How are you going to celebrate when you reach your goal?

Currently I am unable to press anything overhead with this rotator cuff injury. Once I am able to strict press 135lbs again without pain I will likely run around the gym with both arms overhead, maybe even throw a cartwheel in there.

What keeps your motivated?

Working out with friends and the girlfriend at the gym helps keep the workouts and time spent at the gym fun. There is also the painful realization that no matter how fit or strong you think you are, someone out there is warming up with your max. This thought helps keep things in perspective.

What advice would you give someone who is trying to reach a goal?

There are plenty of cheesy motivational lines I could use here… Here are some of my favourite.

“All we have to decide is what to do with the time that is given to us.” – Gandalf

“Its how hard you can get hit and keep moving forward. Its how much you can take, and keep moving forward, that’s how winning is done” – Rocky

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it” – Leonardo Dicaprio (Wolf of Wall Street)

“why do we fall? So that we can learn to pick ourselves up.” – Alfred (Batman Begins)

“Uuuuuuuur Ahhhhhrrr Uhrrrrr Ahrrrrr Aaaaarg” – Chewbacca

What the quotes above all have in common is the importance of resiliency when trying to achieve a goal. I would simply encourage someone working towards a goal to continue to chip away but also to remember to enjoy the process.

What about someone who has yet to set a goal?

Setting goals not matter how trivial will provide you with small wins throughout your training which will help self motivate you to continue. Its an important part of the process.


What is the most common thing you see that is holding people back from recovering better? (If different that the above question)

We can all agree that we could all use more active recovery, stretching and treatment while we are recovering. So really, just the basics of daily maintenance and not being stubborn when you are feeling those nagging pains!

Being an avid CrossFitter at CFC what is the most common thing you see that is holding people back from performing better?

Being at CFC for two years now I have seen remarkable positive changes with most of the members throughout that time. Aside from tightening up diet and recovery (which almost everyone could work on) the habits of most of the members at CFC are solid.