April 2021--John Morgali

1.Tell us about yourself, your family, your occupation, hobbies/interests.

I'm a father of 11, grandpa to 16, I've been married to my lovely wife for 37 years. We moved our little trailer to Belvue in 1989 from Colorado. I've been a salesman for most of my adult life, lastly VP of Sales & Marketing at TRA in St Mary's until 2002, when we started our little family business, Hippovariety. I've enjoyed coaching little league baseball, intramural & competitive soccer and high school varsity basketball at SMAC. I enjoy gardening, smoking all kinds of meat, cooking, eating :), playing on my tractor, watching the Denver Broncos and doing anything with my family from boating and fishing to playing cards and hanging out.

2. When do you start CrossFitting? Why did you start? Why do you continue now?

I started Crossfit in April 2018, mainly because my weight went to 295 lbs, and was going to physical therapy to be able to function physically at a normal level. Doc told me I could either do something about it or be debilitated in a few years. Thanks to CrossFit I can do most things active 40 year old men can do at 59 in spite of a long list of injuries playing sports and playing wanna be farmer (I sprained both ankles, knees, slipped 3 disks, managed to get a double hernia, rotator cuff tear, AC sprain, & a couple of cervical sprains and lots of little injuries.)

3. Do you remember your first WOD? What were your thoughts after your first WOD?

First Crossfit memory was doing a condensed on ramp class the morning before driving to Post Falls, not sure what we did but I know by the time I got to Post Falls walking up the stairs to my daughter's apartment was almost as painful as when I broke my jaw as a kid. I figured if I could survive, this might just work for me.

4. What do you enjoy most about CrossFit?

The benefit of functional fitness. Popping out of bed in the morning without pain, lifting heavy boxes at work, playing sports with the kids, increased energy, so many things I took for granted for years...

5. What is your proudest CrossFit moment?

Deadlifting my body weight, had to do it because my wife did 10 pounds under my bodyweight.

6. What is your favorite movement or lift? What is your least favorite?
My favorite lift is the back squat. My least favorite... burpees

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

I just did my first overhead squat, just an empty training bar but I really thought it would never happen. Current goal is more than 100 Wods this year, if we show up and work, the rest of it comes.

8. What makes CrossFit different from other fitness programs that you
might have tried in the past?
Umm, every thing came naturally for so many years I never bothered. I know on my own I would never do it, and the coaching is awesome.

9. What impact has CrossFit Benedictus had on your life, in and out of the gym?

I can maintain my house and my property, play basketball, do my job. It sounds pretty basic but things like replacing a dishwasher, repairing the lawn mower, cutting wood, hauling heavy items were things I could not even consider a couple of years ago.

10. Tell us about your nutrition and how it has changed, if any, since starting CrossFit?

Moderation and avoiding bad carbs especially bread and pasta. I love food too much to eat the way I know I should.

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

Back and Forth
3 back squats
6 wall balls
1 minute rest
6 back squats
9 wall balls
1 minute rest
9 back squats
12 wall balls
1 minute rest
12 back squats
15 wall balls
1 minute rest
15 back squats
18 wall balls

12. What advice do you have for others about the importance of the dedica-
tion of taking care of yourself, of investing in yourself?

It's really a no brainer, others depend on you or they will and you can only give what you have. You can do more and give more if you pay a very small price.

13. What advice would you give to someone new to CrossFit or who is thinking about giving it a try?

For $25 and 3 hours a week you will not find an investment that will give you a greater return. If your health is wavering and you're not sure if you can do it, don't worry about it. Try it, listen to the coaches and shut off that little voice that says I can't. It is a life changer.

14. Open Forum: Some of the greatest gains from CrossFit have nothing to do with physical strength. Showing up for each work out, accepting our shortcomings, taking joy in the success of others, learning from our failures, trusting in the guidance of the coaches... Thanks Doc and Cindy for starting this thing in St Mary's. Thanks to all of the coaches who really care about the people in the box and give a ton to make it work for all of us. Lastly, thanks to all the box members who put aside their differences and support one another in the effort to always get a little better.
628 W. Bertand
St Mary's, KS 66536 (view larger map)