Name: Rafael Timan
Fitness Background:
Did construction worker stuff for the strength & cuts then years of bakal gym for the now non-existent abs
Favorite CrossFit Exercise:
Double Unders
1) Can you tell us something about yourself? Name two truths and a lie and let’s see if people can guess what the lie is.
I dabble in poetry during my free time. I was consistently awarded Best Borrower every quarter by my school library back in grade school. I like turtles.
2) What do you do for a living? Most people think people in IT are Nerds but you do Crossfit so you’re pretty bad ass. IT Crossfit guy. Oxymoron or not?
Contrary to popular belief, IT guys are cool just for the sole reason that we help run the world. Without the systems that we create, the world would be at a standstill. You wake up, first thing that you do is turn on the lights, then use water to shower, check Twitter on your iPhones, use ATMs to withdraw money, user credit cards to pay for your purchases etc. Almost in everything that you do and use to function every day, there is an IT system behind it, whether to store and handle your personal data or run things in the background. I happen to work as a consultant to one of the best companies in the world (IBM) so be nice to me or else I might just push the trigger that will start that war from the Terminator series, the one with the robots and naked Arnold Schwarzenegger.
3) How did you get into Crossfit? What was your journey?
I discovered CrossFit one night when I was searching the Internet looking for new ways to get ripped, since at that time I was getting bored with my gym routine. Back then, I was doing that whole pogi gym/show muscle thing, where chest, abs and biceps were the priority and having chicken legs was the in-thing. I was on YouTube and I stumbled upon this ripped guy doing multiple pull-ups combined with some form of squat to presses for multiple rounds. I later found out that they were called thrusters, the guy was some Chris Spealler dude & the workout was weirdly called Fran. I was impressed and immediately tried it out the next day. The 21-15-9 rep scheme seemed simple enough, but I soon found out that why those three are the most dreaded numbers in all of CrossFit. I won’t post what weight I used (definitely not RX), or how long it took to resurrect me back from the dead, but after that I was hooked. I wanted to be as strong as that guy; I wanted to be as fit as him. In that workout alone, my deficiencies were exposed, and a lot more came out when I did (tried) the doable benchmarks. I saw everything as a challenge and I wanted to conquer each and every one. So I cleaned up my act, fixed my diet and adapting CrossFit as my sport/training program. At first, I stuck to the main site WODs, scaling them as needed then I saw the need to be on some sort of strength program since my PRs looked gay when compared to those on the main site so I further subdued myself to more torture by doing a Wendler/SWOD before a WOD or two. I’m still doing that today, but now that I’ve had access to proper and top-notch coaching plus some fancy equipment (yes, bumper plates!), my program is more structured and technical. Thanks to the box, I have been hitting PRs for 3 months now and I’m always looking to break them. My journey has been hard, but I know I still have to keep WOD-ing on to get to my full potential. I’m just taking it day by day, WOD by WOD. I’m enjoying every step & rep, every hand blister, every non-carb/non-dairy product I eat. The road to success in CF is tough, but I guess it’s easier if we embrace every single aspect of it, both the good and the bad and just committing to the program.
4) You did Crossfit before Crossfit MNL. When you stepped in our door, what was your first impression?
I clearly remember the first time I set foot in the box, which was for the WOD 12.1 of the 2012 Open. Admittedly, I was really nervous prior to that since I was an outsider who was coming in to compete and it was my first time to WOD in a box setting that was full of mean and nasty strangers (or so I thought). I really wanted to puke before opening those big red doors. So I stepped in, and the sound of timer going off & bumper plates crashing to the floor greeted me, I instantly knew I was at home. Thank you to everyone who was there to count/cheer/shout/motivate/encourage me to get those 100+ burpees in 7 minutes (specifically Marts & his trademark screaming). I died a happy man after that but I decided that I definitely had to come back to the box & the cool community that lived in it.
5) You’re a Coach for two teams at the Box Throwdown. How did that happen? Why do you think your athletes will listen to you?
This coaching stint I got through Deal Grocer which was a steal at 500 bucks. And to play the part, you first need to look the part and I think my high socks, short shorts, NB Minimus, knee supports and wrist wraps combination seems pretty legit, right? Haha kidding aside, I know the my team/people at the box have seen me put in work, whether it be during a WOD, the 2ND WOD or right after, where I take time to strengthen the areas where I am weak in or polish my form on things that I am already good at. So I guess it’s the dedication to perfect my craft and my will to succeed & finish strong that will win them over (plus my boy next door looks and natural charm)
6) How do you think coaching is different from working out by yourself as a Crossfitter?
Well coaching is more complex, because you got to be more careful with how you do execute things. For example, I can scream out all the hardcore profanities I can think of in my head during the WOD, but with you can’t do that to others. Others need to be guided with a helping hand, others melt out of kilig when touched. Verbal cues also differ from person to person, because we all process things differently in our heads. Plus, its more challenging because I won’t be in control of their bodies during the exercise, it’s not me recognizing my limits and trying to break them, they are.
7) What is your strategy in fielding your athletes for the WODs? What last motivational words (if any) have you given to your team?
Luckily, I have been blessed with a team that’s exceptional across the board on all CF components. Each member has their own strengths and weakness and my strategy for the throwdown is to group them into balanced teams, mixing the beasts with the regulars, to conquer the WODs more efficiently.
I already left them some inspired piece of writing on our secret team Facebook page (I might share it on the site as well) but to add: You have been trained well for this day. Remember to always trust your strengths, believe unconditionally in yourself and the ability of your teammates. We are only as strong as the bonds we have. We went in together as a team so we are WOD-ing and dying together as team. Do the best you can, whatever WOD you are in. In life, you will be defined not by all the things you have started but the few of those that you finished. Just keep calm during the WODs, stay focused and finish hard, all the time.
8) Do you think you’re going to go Head to Head with any of the coaches from the other side? Who would you like to go head to head against with? Why?
I’d like to throwdown against Coach John Britton. He’s top 10 in Asia, so I guess by WOD-ing with him, I can gauge how far off I’m from that level. If I want to hang with the big boys, I need to prove my mettle against him. I won’t be delusional, it’s pretty obvious that he’s bigger, stronger and far more experienced in this sport, but I won’t be fazed and back down. I’m going to give it my best and will myself to win. It doesn’t matter if I lose, it’s not the end of the world; at least I tried & went hard. Big changes in your life begin when instead of running away from challenges; you turn back, and face them head on. In the end, I know I will come out better and wiser from this.
9) Any advice to those that didn’t sign up for the Box Throwdown? Or those intimidated by Crossfit?
For those that didn’t sign-up, you suck. LOLJK.I KID. I guess you’re missing a great opportunity to gauge you’re fitness level and see where you stand. The throwdown was designed to bring out the best in each and every member, via a more competitive medium. It’s also a great way to foster the community and bring together the two seemingly rival boxes. I hope you join the next one, don’t be scared. It has been proven that PRs can be broken when one is thrust into events that test your mettle and resolve. (See recent CF Games Regionals)
For non-CrossFitters, the training that we do at the box and the lifestyle that we have adapted may seem daunting at first or too intense or even dangerous (no we don’t do steroids), but have faith in our system. No one has died from our workouts or has been severely injured. We won’t require you to do any movement you can’t do properly, but we will get you ready for that day when you will be either be forced to use it efficiently (the unknown) or when you finally decide to do it intentionally (the known). Sign up with us, and expect to be constantly be tested physically and mentally, but there will be no failing grade. Just by showing up and pouring your heart out during the WOD, no matter what time you get or score you log, you will emerge far superior from the person you were prior to starting. Stick with us, and I guarantee you that you will look better, feel stronger and be tougher psychologically, in short, you are going to be in the best position to face life and all of its challenges.
