Athlete Profile

Athlete: Sam Dancer

Sam Dancer's Profile Picture
Central East
CrossFit Conjugate Black
CrossFit Conjugate
215 lb


Filthy 5018:13
Fight Gone Bad--
Sprint 400m0:00
Run 5k23:00
Clean & Jerk365 lb
Snatch305 lb
Deadlift650 lb
Back Squat580 lb
Max Pull-ups55



How I Eat

I eat when I can.

How I Train

I workout mostly at a CrossFit Affiliate

I have a coach who determines my programming

I incorporate workouts

I write my own programming

I record my workouts

Westside conjugate method

My Athletic Background

I played youth or high school level sports

I played college sports

Played D1 football and track and field

My Experience With CrossFit

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

My first Crossfit experience was 12.1 7min Amrap burpee

My Work/Rest Schedule

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

I strictly schedule my rest days

Wod 1) Warm up Wod 2) Strength work Wod 3) Accessory work Wod 4) met con Wod 5) Gymnastics Shane and Laura sweatt program strength and metcons Sean Lind programs gymnastics

How long have you been doing CrossFit?

1-2 years

2006-2010 Conjugate method in college for football and track & field 2011 physique 2012-present Crossfit & conjugate method


Athlete Coverage

By Brittney Saline "If you want to go to the Games, you have to be able to compete with these cats, so I thought, 'Why not put myself in the thick of it?'"   A year ago, Sam Dancer...
Video, Posted Wed, 03.05.14
North Central athletes are gearing up for the 2014 season with new rules and regulations in mind.   When five-time CrossFit Games competitor Stacie Tovar received an email in January...
Article, Posted Mon, 02.24.14
"Today is survival day." “Today is survival day,” Brandon Pastorek said of the Day 2 events. The Marine Corp. Junior ROTC Golder College Prep Color Guard...
Article, Posted Sat, 06.01.13
Sam Dancer nails the heaviest overhead squat in the North Central at 295 lb. for two reps. 
Video, Posted Fri, 05.31.13
"After overhead squats there's some shoulder fatigue, so I had to rely on that big kip," Christina Merlo said.   After taking on Jackie, competitors faced two back-to-back events....
Article, Posted Fri, 05.31.13
"I had a lot of nerves this morning ..." ~Elisabeth Akinwale   CrossFitters returned to Navy Pier for Day 1 of the 2013 North Central Regional. Built in 1916 as a...
Article, Posted Fri, 05.31.13
Approximately 80 percent of athletes who submitted scores for both years (12.4 and 13.3) improved over last year, according to a preliminary report. One hundred and fifty quad-crushing wall...
Article, Posted Sun, 03.24.13
When all was said and done, North Central had six women beat, and two tie Annie Thorisdottir’s score on 13.2.   After Dave Castro announced 13.2, Lindsey Valenzuela and Annie...
Article, Posted Mon, 03.18.13
"I have another year under my belt, a great start to the Open and have concentrated my training with one goal in mind: the Regional.”   Josh Page likes to lift heavy. His stat...
Article, Posted Wed, 03.13.13
To the surprise of many CrossFit Games fans, the first workout of the 2013 season was neither simple, nor short. To the surprise of many CrossFit Games fans, the first workout of the 2013...
Article, Posted Mon, 03.11.13