Athlete Profile

Athlete: Frank Skaw

Frank Skaw's Profile Picture
239 lb


Filthy 5034:53
Fight Gone Bad292
Sprint 400m--
Run 5k--
Clean & Jerk245 lb
Snatch185 lb
Deadlift505 lb
Back Squat425 lb
Max Pull-ups24


Age 53, Self-Employed, workout at Spokane Valley Crossfit monday, tuesday, thursday, friday and sometimes saturday. workout at home on saturdays. Just bought a rower and will start rowing during the days and evenings. Turning 1/2 of the garage into a gym and will be doing lifting and crossfit work in the evenings. Need to focus on my weaknesses for the rest of 2014.


How I Eat

I eat quality foods but don't measure the amount

Eat fresh fruit, vegatables and fish (some red meat). No bread, dairy or cheese except for some greek yogurt. No processed foods. However, occassionally do cheat .

How I Train

I workout mostly at a CrossFit Affiliate

I incorporate workouts

I write my own programming

I record my workouts

I work out with the 6AM Crossfit Spokane Valley Class and follow the recommended workouts. Then I do another hour of lifting, cardio, etc. of my own design. Also, plan on working out at home in evenings. need to drop weight from 238lbs to 215lb.

My Athletic Background

I played youth or high school level sports

I played college sports

In college I lifted weights, played rugby (go UofM Maggots), boxed (UofM adhoc team, Missoula Maveriks and rugby smokers). After college lots of lifting. Then after marriage and children played raquestball 2 to 3 times per week.

My Experience With CrossFit

I began CrossFit with a coach (e.g. at an affiliate)

I have had a life changing experience due to CrossFit

Crossfit has changed me mentally and physically. I have a much better outlook on life and now have someting I can compete at Age 51. I have lost over 40 lbs. Body fat appr 12% and my strength is through the roof. Still have some weaknesses, but am working on them daily.

My Work/Rest Schedule

I do multiple workouts in a day 3+ times a week

I strictly schedule my rest days

Crossfit Workout Monday, Tuesday, Thursday and Friday at 6AM. Then do an extra hour each day from 7am to 8am. Sunday is my rest day. Saturday workouts are at home and sometimes at Gym.

How long have you been doing CrossFit?

2-4 years