Dec 2020--Ryan Morgali

1.Tell us about yourself, your family, your occupation, hobbies/interests.
I was born in Denver, Colorado but have lived in here in Kansas most of my life. My wife and I were married fifteen years ago and have been blessed with six children; two boys and four girls. I have worked internet sales in a family business since around 2003. I enjoy soccer, volleyball, golf, hunting, fishing, cycling and anything on the water at the lake when the opportunity arises.

2. When did you start CrossFitting? Why did you start? Why do you continue now?
I started CrossFitting about four year ago when I realized that I was too young be feeling as old I felt. No longer being able to play sports or bike for more than a short period of time was embarrassing. I knew if I wanted to do anything physical or competitive with my boys as they got older I was going to need to fix something quickly. I continue because those issues have been helped greatly, and many other countless benefits realized.

3. Do you remember your first WOD? What were your thoughts after your first WOD?
I do not remember the WOD, I just remember thinking what did I get myself into.... I that I had not felt that worn out since high school and was dreading the soreness that I knew was coming in the very near future.

4. What do you enjoy most about CrossFit?
The part I enjoy most is after a WOD when you have that quick mental assessment you give yourself after every WOD regardless of your score.... and you can say that you put forth your best and left everything on the mat. (and on the days that sneak in and it doesn't go that way you still have your fellow athletes examples and encouragement to get back to it in next WOD)

5. What is your proudest CrossFit moment?
Last year when working on chest to bar pull ups - Coach Joe T. commented 'you're getting close to MU range' so I had to try for the umpteenth time and finally got a handful of bar muscles-ups for the first time.

6. What is your favorite movement or lift? What is your least favorite?
The Snatch - there is certain gratifying feeling when you hit a semi-heavy to heavy snatch with 'mostly' correct form and it seems to go up easily. (a large portion of mine do not, but the ones that do go well make it worth the effort to keep working at it) Least favorite would have to be anything involving a ruck sack and/or running.

7. Have you had one or two challenging CrossFit goals that you've achieved recently? What are your current goals and how close are you to reaching them?
I really wanted to be able to a BW Snatch this year and made pretty good progress, but I also gained some weight so I am still about 20 lb from that goal. Current goals are to maintain a 3x per week attendance and work on handstand walking, I would love to be able to get a few meters before the Open.

8. What makes CrossFit different from other fitness programs that you
might have tried in the past?
I have not used any formal fitness programs in the past, aside from a short lived attempt at P90X and some even shorter attempts at jogging. I can say that with the camaraderie and support of fellow athletes and coaches it is much easier to get the work. I have accumulated over the last four years gym rings, a C2 rower, a pull up bar, bumper plates and various other pieces of gear for when there is vacation, but doing it solo is just not the same and happens very inconsistently and cannot replace what we have at the Box. Even when I do use the home equipment I will never push myself as far as I can at the box.

9. What impact has CrossFit Benedictus had on your life, in and out of the gym?
CrossFit Benedictus has been a great way to balance the week. Working out at evening class is perfect for me because it gives a 'reset button' for the evening at home with the family where I don't carry the stress of the day at work home with me, for if it's been particularly busy or if tech support calls have been longer or particularly difficult. Physically my blood pressure was starting to get a little higher than it should and a physician I was seeing had mentioned it was getting close to time to think about BP meds, however with CFB that is now a problem of the past. Enduring the 'Grit WODS' have definitely translated to the rest of life - they are a great reminder you can endure a lot more than you think.

10. Tell us about your nutrition and how it has changed, if any, since starting CrossFit?
Nutrition - I never thought I had any problems eating whatever I felt like, until I tried a couple weeks of eating better, not skipping the veggies, vitamins, protein shakes with balanced amino acids immediately post WOD and properly hydrating. After trying it for a short period of time I was quickly able to see a huge difference in recovery times. So I do not follow a particular diet, but I am lot more conscious of what I eat asking myself 'is this going to help or hurt at tomorrow's WOD?' Now I eat veggies and chicken a lot more willingly - Moose Tracks Ice cream is still a big weakness, but it I just take smaller portions of it now.

11. If you could write a WOD for the classes to do, what would it look like?

Power Snatch 95/65
15-12-9-6
GHD
6-9-12-15

12. What advice do you have for others about the importance of the dedication of taking care of yourself, of investing in yourself?
It's just like the airplane oxygen mask rule. You have to take care of your self before you can take care of anyone else, or you run the risk of failing at it or doing a less than satisfactory.

13. What advice would you give to someone new to CrossFit or who is thinking about giving it a try? It's not easy, it's not cheap, and it's not fast. But nothing worthwhile is - if you can make a solid commitment to it, be consistent, and absorb everything you can from your coaches you will can be sure you will get the results you are looking for.

14. Open Forum: A huge thanks Doc and Cindy Carroll for starting CFB, to Andy, Mindy, Joe and Bridgette for carrying it on and keeping us going through the irritating times we had earlier this year with CoVid. To all the coaches your dedication to improving each and every one of us at every WOD is greatly appreciated. And finally thanks to all the athletes who are always there to encourage each other, compete, and keep the box atmosphere what it is.