Athlete Profile

Athlete: Dan Williams

Dan Williams's Profile Picture
Range of Motion
Range of Motion CrossFit
184 cm
198 lb


Filthy 500:00
Fight Gone Bad473
Sprint 400m0:00
Run 5k0:00
Clean & Jerk135 kg
Snatch108 kg
Deadlift200 kg
Back Squat165 kg
Max Pull-ups46


Director, Coach and Athlete at Range of Motion (, encompassing CrossFit, Clinic, Corporate and Education Branches. Accredited Exercise Physiologist and Sports Scientist with a Bachlor of Science (Exercise and Health) and a Bachelor of Exercise Rehabilitation Science. Director - My Fitness File. Coach of Regionals athletes and athlete at 2014 Reebok CrossFit Games. Regionals athlete 2010, 2012, 1013. Prioritising the performance of Range of Motion's team and athletes. Competing for the team.


How I Eat

I eat quality foods but don't measure the amount

Unprocessed foods 90% of the time. Meat/poultry/fish/eggs, vegetables/berries/fruit, nuts/oils. Relaxed enough to allow occasional deviations from this. Very limited alcohol. Glucose/protein/creatine/BCAAs post training. Increased carbohydrates in the meal before training.

How I Train

I workout mostly at a CrossFit Affiliate

I write my own programming

I record my workouts

Follow programming at Range of Motion.

My Athletic Background

I played youth or high school level sports

I played college sports

Background in swimming and water polo at a National Level.

My Experience With CrossFit

I began CrossFit by trying it alone (without a coach)

I have completed the CrossFit Level 1 certificate course

I have attended one or more specialty courses

I have had a life changing experience due to CrossFit

I train other people

My Work/Rest Schedule

I usually only do 1 workout a day

I typically rest 4 or more days per month

Intuitive rather than scheduled with my work/rest schedule. Have become better at weighing up the risk vs reward of training to maximise the amount of volume and intensity without overtraining.

How long have you been doing CrossFit?

4+ years

Began CrossFit style training in 2007.


Athlete Coverage

"It is important as a mum to invest time in yourself, just like you invest time in your partner and your child, because if you're not looking after yourself then you can't be a good mum...
Article, Posted Wed, 06.18.14
"I really enjoy the long, mind-fuck WODs, where it comes down to sheer determination to keep going." Photos courtesy of Tracey Incau Photography.   On Friday, May 16, New Zealander...
Article, Posted Mon, 05.12.14
"There wasn't a time cap on the (event), so we just kept going," Williams said. Photo courtesy of Range of Motion CrossFit. At the end of the Easter weekend, Australian Dawn Gregson,...
Article, Posted Tue, 04.29.14
"We told people it was OK to scale in the Open. We're chasing inclusivity ... Scaling movements results in a score of zero, and we're cool with that. If it means more people get to be part of...
Article, Posted Wed, 03.13.13
"I am definitely a much more rounded athlete this year after knocking some weaknesses on the head."   With the 2013 Reebok CrossFit Games Open underway, Sam Joraslafsky has his...
Article, Posted Wed, 03.13.13
Find out who's going to the 2012 Australia Regional. The North Central, Northern California and Australia Regions will take on the brutal 2012 Regional Workouts May 18-20 for Week 4 of...
Article, Posted Thu, 05.03.12