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Iron Athlete Adrian Conway competing in the CrossFit Southwest Regional Competition

Meet Iron Athlete Adrian Conway

Name: Adrian James Conway
Age: 28
Height/Weight: 5’11/204
Current City: Salt Lake City, Utah
Gym: Wasatch CrossFit
Job: Coach

Major Competitions: 2011 CrossFit Open (2nd Southwest region), 2011 SouthWest Regional (6th), 2011 Salt Lake City Retro Games (3rd), 2012 SouthWest Regional (Team Hacks Pack) 1st, 2012 CrossFit Games (Affiliate cup Champs, 1st place), 2012 Salt Lake City Retro Games (1st place), 2012 Salt Lake City Fitness Elevated (1st place), 2013 OC Throwdown (4th place), 2013 CrossFit Open (3rd southwest), 2013 Southwest Regional (Team Hacks Pack 1st place), 2013 CrossFit Games (team Affiliate cup champs, 1st place), 2014 OC Throwdown (6th place), 2014 CrossFit Open (3rd southwest)

 Tell us about your athletic background and how you got into CrossFit:

I grew up playing football and basketball. Played football through college as a running back at Weber State University from 2004-2008. Played 2 years in the AIFA for the Ogden Knights as a Wide receiver. (Arena Football).

 Can you give us a brief overview of your current training schedule? How many hours do you train per day/per week?

I typically train 6 days a week. Right now my left shoulder is still healing (SLAP tear, grade 3). I will be limited for the next 4 weeks. A normal training week may include 3-4 double days (Broken into a strength or gymnastics emphasis and then into a conditioning/metcon session) and 2-3 days with 1 longer session. (combination of the two, or a longer endurance/active recovery session)

 I’ve seen you discuss the need for CrossFitters to keep a well-rounded training regimen; how do you work specific weaknesses while still maintaining the right balance?

What matters most with programming is what gets consistent results. I personally believe that any athlete can “target” a weakness and develop it relatively quickly while still becoming as well rounded as possible. For example, if an athlete needs to get stronger, I may put them on a program where 3 days a week they will emphasize developing that for 20-30 min whether through skill and position work or simply grinding through a heavy session. While doing so I am not neglecting interval track sessions, or restricting them in the gymnastics development at all. The trick with successful programming is keeping it constantly varied but goal focused. That is how you see true long term results that can last.

 Do you follow any specific diet?

I do, it is very strict (haha JK). I eat meats, veggies, some fruit, little starch and no sugar. I typically eat enough to sustain my output for training but not enough to retain or fuel unnecessary weight gain or body fat. (Shocker but I pretty much follow the CrossFit diet suggestion, it works.) 1-2 nights a week it is not uncommon to find my Wife and I sharing a dozen doughnuts, however. We have fun too.

 Do you do anything in particular to facilitate recovery on rest days?

Sleep is big for me in general. I try to focus on getting enough rest there. 1 day a week is complete rest. I may do some stretching (I’d like to start yoga 1x a week on this day). On the other day it is active rest, and for me that means about 60 min. of something easy and fun (swim, jog, hike, bike, etc.).

 How did you become a Head Trainer for the CrossFit L1 Seminar Staff?

Tommy Hackenbruck actually made the suggestion to me one day in the gym during a training session. He thought I could make a great fit from what he knew about the L1 staff. So I was able to get in touch with them and begin the internship process. My background is a degree in Human Performance (Kinesiology) from Weber State, adjunct instructor for Strength, Cross Training, and a class that helped prepare students to take the CSCS. I got to intern under Eric Oconnor, Chuck Carswell, and Cherie Chan. They critiqued my coaching, my ability to see and coach movement, my presence and attitude and told me where I needed to improve. After those 3 internships I was brought on staff, and worked my first L1 in Park City at the end of June in 2013. It is the best job in the world, quite confident of that.

 What do you see as the most common mistake (or mistakes) that athletes make when trying to become competitive CrossFitters?

Early in their pursuits of becoming competitive CrossFitters, many athletes make the mistake of doing too much too soon. They all want to train multiple times in a day, lift heavy and conditioning/metcon their faces off. Over the past year I’ve learned a few valuable lessons and the best quote that fits it is, “Do less, better.” Because in training, the magic and true adaptions happen when intensity is at its highest level, this quote fits perfectly. Go all out, and rest, train again tomorrow and be better. Doing more exercise isn’t what gets the best increases, its going harder at those workouts. Another good quote is by one of my closest friends and training partner/big brother of fitness Tommy Hack: “You don’t need harder workouts, you need to go harder at your workouts.”

 What’s your favorite hobby outside of CrossFit?

Outside of just spending time and hanging out with my Wife—this is going to sound corny to most—but I love to study the bible with people. I love to show people scriptures that help them see the Bible in the large scheme of life and how it was intended to be applied to our life and get to know them on a personal level. There is nothing better than watching someone you’ve introduced to a relationship with God, and gain an understanding for who Jesus is, and decide to give the rest of their life to being one of his disciples by getting baptized. I’ve honestly never felt anything more rewarding.

 What are your current training goals?

My training goal is to make it to, win the Southwest region and make it to the CrossFit Games in 2015 as an individual athlete.

 Where do people go to find and follow you?

Instagram: ajconway85

Twitter: @adrianconway_

Website: (rants on training, and blog posts for my performance athletes)

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