Athlete: Ron Gellis
How I Eat
I am a hybrid between Paleo, Zone and cheat. My very supportive wife prepares a very zone compatible breakfast every morning which includes a fresh veggie/fruit juice, about 12 oz. I have nuts in between meals. She also prepares a salad with 4 ounces of chicken, fish or meat for lunch. On weekends I try to prepare a weeks worth of chicken and meats on my smoker grill. Every Friday night, our cheat meal, we cook a thin crust pepperoni pizza on which I add extra pepperoni and mozzarella cheese. It has been a long standing tradition. However, when competitions near my cheating also disappears.
How I Train
I have been CF'ing since august 13, 2008. My son, U.S. Navy, told me about it and recommended it for me. When I went to observe, I saw a lot of young extremely fit guys and thought he was nuts to suggest I try it. Needless to say I tried it and haven't had any lapses in my basic training of 3/1 2/1 on/off respectively. I have had a variety of aches, sprains and strains at different times but always work around the challenged area. I got my start the first year at CF Laguna Beach (now CF Ethos) (thank you Jimi, Madeline, Nick & other coaches) but when CF Next Level Performance opened up 20 minutes closer to home I switched boxes. More recently I do a lot of training out of my garage gym and recently joined CrossFit Costa Mesa. From the second day when Madeline Letchford told me to enter my WOD's in a journal, I have recorded every workout. When I feel I am not making sufficient progress, I check my journal
My Athletic Background
I played soccer in high school and college. From my mid twenties to mid fifties i ran 20 marathons, countless 1/2's and shorter distances. I also did many Olympic and sprint triathlons. I have taught scuba diving for over twenty years as an avocation and prior to CF put the same focus on my underwater photography as I now put in CF.
My Experience With CrossFit
My first day of CrossFit was 05:30 August 13, 2008 at CF Laguna Beach. Once I caught onto the website, I remember staying up till midnight waiting for the next days WOD to be posted like a kid staying up for Santa. The sad irony was I was 60 I trained there with the Letchford's and a variety of other great coaches while there. After a year I switched to a new box that opened 20 minutes closer to home, CrossFit Next Level Performance with Lamarr Smith who presently coaches and programs for me. I have taken the L-1, the coaches prep course CF Kids and Oly Lifting Certs. I want to eventually take the L-2 course and of course pass. I have competed in the 2010 Masters Regional, 2011 Open placing 4th; 6th at the Games; 2012 Open 3rd, 5th at Games. Very grateful to say I have qualified for the 2013 CrossFit Games with a 15th place finish in the Open. What I love most about CF is how it restored, protects and preserves my health as well as being part of the great CF community.
My Work/Rest Schedule
I generally do 3-on 1 off /2on/1 off. I try to do 2 workouts a day 3-4 times per week, my style. The morning workout in my garage is a session aimed at form, speed and strength improvement. As competitions near, the intensity of my workouts increase. I try to keep it all enjoyable so I don't burn out, but paradoxically, at some point, if your enjoying it you're doing it wrong. I am in it for the long haul so I try not to make it so consistently aversive that I don't want to do it anymore. That is the benefit of having my coach, Lamarr Smith do my programming.
How long have you been doing CrossFit?
Started August 13,2008