ATHLETE OF THE MONTH
Name: Tim Ducat
Where did you grow up? Ocala
When did you become a member of CFLM? March 2016
What do you do when are you not at CFLM? (hobbies, occupation, etc.) Sales Manager at Copi
Solutions, Race personal watercraft professionally, and eat a lot.
How did you find out about CrossFit? Watched the Crossfit Games on ESPN but didn’t truly
think I would ever do it. Also had a great friend that was becoming a beast and pushed me to
When did you realize CrossFit was right for you? My first day in fundamentals I was hooked. I
love to compete, especially with myself.
What is your favorite WOD/movement? Favorite WOD is anything that makes other people
complain. Usually long drawn out light weight/body weight movements and some
running/rowing/ assault bike involved.
What is your least favorite WOD/movement? Hmm… I guess it would be Handstand walks
because I can’t do them, not that they are in wod’s a lot.
What would your PERFECT WOD look like? 5 Rounds for time: 400 M Run, 21 Box Jumps, 15
Pull-up’s, 9 Power Clean’s 115# , 6 Push Jerk’s 115#
What goals have you completed since starting at CFLM? 135# Snatch (now at 145#) ,
Handstand Push-up’s , 185# Clean and Jerk, ring muscle up, Back squat over 250#
What motivates you to finish and push hard to complete a WOD? The thought that my
competitors in Personal Watercraft Racing are not putting in the work that I am. Growth only
comes when you are uncomfortable so pick up the bar.
What is something about yourself that we do not know about you? I am addicted to cookies and
ice cream. LOL
What advice would you give to someone just getting started with CrossFit? INTENSITY is the
KEY. Scale the weight, who cares about RX. Move with good form but move with purpose. Push
yourself because being average sucks. Show up consistently and you will change mentally and
FILL IN THE BLANK (one word):
I do…mobility (a lot I promise even though it doesn’t show)
I am…Growing (physically, emotionally, and spiritually)
** 1.The coaches and the community at CFLM are second to none.
2. I appreciate every day that I walk into the box.
3. I learn something new every day at the box.
4. I work on making myself better every day at the box.
5. Embrace being uncomfortable most people go through their life just a cushy as possible.
6. Giving 100% at anything in life is your purest offering.
7. You will pass out before you die.