August Featured Athlete - Allen King
Name: Allen King
Occupation: US Army First Sergeant (Blackhawk Crewchief/Mechanic)
Which class do you usually attend?
1830 on at Vulture Crossfit, Bagram Airfield, Afghanistan
Any intense and fast paced AMRAP with exercises that hit many muscle groups.
Pull ups! My goal is to complete a muscle up before leaving Afghanistan in late October.
How long have you been CrossFitting?
What keeps you coming back?
The results of persistence.
How did you ﬁnd CrossFit?
My Son, Corbin, began Crossfit as a supplement to his already stellar competitive swimming lifestyle. My wife, Allison, followed suit and they both would rave about the Crossfit experience and positive changes in their strength. I would listen to the two of them ramble at the dinner table about the day’s WOD. I learned a lot just by eating dinner with them.
How did you end up at CrossFit Aestus?
My wife told me about the Bootcamp class as an introduction into Crossfit. My work schedule opened up a bit and allowed time for me to make it to a few classes. I also stopped making excuses as to why I couldn’t make it there.
What is your athletic background?
Baseball, Basketball, Volleyball, Raquetball, Rock Climbing, and everything that a 22 year active duty Army career has thrown at me.
How has CrossFit changed your life, lifestyle and level of ﬁtness?
I’m excited to go work out. I’m thankful to be in a box with other people struggling to be better than they were yesterday. I love the encouragement and watching us all becoming capable of doing more and more.
What is the One Thing you have done here that you never thought you could do?
Hand stand pushups! I was intimidated to even get in the starting position until Sam said “just throw your feet up there! You’re not going to hurt the wall.”
What motivates/inspires you?
My wife, primarily, but also my kids, Soldiers, and my dog. My wife and I married when I was 50 pounds lighter, healthier and stronger. My children are growing up and their future children deserve a Grandpa that will get run around outside and play with them. My Soldiers need to know I can carry them out of a firefight. My dog deserves a guy that will take him on walks and play with him. I need to be physically fit and healthy to give each of them what they deserve.
What is your proudest CrossFit achievement?
Finding something so positive to do with my wife. I love to see her smile when she shares her latest achievement. I am proud to finally be on the path to returning my health and fitness back to where it was when we first met.
Name one goal/personal achievement that you would like to achieve through CrossFit:
My short term goal is to complete a muscle up before November. For the long term, I hope to find other high quality Crossfit boxes near my future duty stations and where ever I decide to retire.
What goals have you achieved in CrossFit?
I’ve lost 15 pounds, and still losing. My wife deserves a healthy and strong husband, and I know I’m moving in that direction.
Hobbies/interests outside of CrossFit?
I don’t really have any hobbies at the moment. My duty position has taken up the majority of my time for quite a while. I enjoy rocking on my porch with my wife and our dog ‘Major.’ Crossfit isn’t a hobby, but it is absolutely one of the highlights of my day.
Tell me about your diet:
While I’m deployed, it’s a little easier to eat junk food. I try to eat a lot of egg whites, baked chicken, vegetables, and fruits. Some days are harder than others to eat healthy due to missions and accessibility to cooked foods. I hope to eat healthier after the deployment than before.
Any advice for new members?
“Baby steps!” What ever your goal(s), you’ll get there. You WILL get stronger. You WILL lose fat. You WILL develop more confidence in your athletic abilities. You WILL feel like a member of the Aestus family.
“Don’t be discouraged if you have to scale down.” Who care if you have an empty bar and the guy next to you has four-45’s? We all start somewhere.
“Let the coaches fulfill their responsibilities to you, the athlete.” Speak up if you aren’t sure, even if you think it might be a dumb question. Most of the time someone else was unsure about the lift/movement/exercise too.
“Don’t cut corners” It’s alright to be the last person to complete the WOD. Integrity! No one else is counting your reps, but you know if you took a short cut. You will feel better knowing that you completed a tough WOD to standard.
“Try to keep track of reoccurring lifts/exercises” Hero WODs and 1-rep max lifts are a great opportunity to track your progression. Keep it private, or write it on the wall, but use this as a way to benchmark where you were, and where you are.
“Go to Aestus, even if you’re not in the mood to exercise.” Completing a hard workout, with great coaches, and supportive athletes, has always left me feeling so much better than before walking through the doors.
Aestus has an incredible coaching staff. They will gladly review, in depth, any exercise or stretch if you need it. They also take the time to learn about every athlete and their strengths, weaknesses, and/or injuries. They all put in maximum effort to create an environment of encouragement and just the right amount of pressure to help you achieve more than you thought you were capable of.
Coaches thoughts: It has been a real honor to have Allen and his family become a part of our family. I have tremendous respect for what he does and the sacrifices that both he and his family make. Allen is the definition of hard work and once he came to CFA, he quickly jumped in and took on the challenge. He enjoys the process and I’m sure is making as big an impact at Vulture CrossFit as he has here at CrossFit Aestus. We were sad to see him deploy but proud of him and the example he sets for all of us.