SGPT Interviews CrossFit Elite Athlete Jon Alexander

SGPT: Tell us about yourself.

Jon Alexander: Well I am 24 years old, I grew up here in central Iowa. I am a police officer here in the metro. I just graduated from the Police Academy the end of december. That was a 4 month process.

SGPT: Did you have an athletic background growing up?

Jon Alexander: Growing up I played just about every sport. Once I got into high school I focused on baseball. Then after my sophomore season I tore my labrum. A ligament in your shoulder. I went from throwing in thw low 90′s to barely breaking 80. After that I focused on golf. I Ended up getting a scholarship to play golf in college. I still play golf and whatever other sports I can.

SGPT: How did you get started with CrossFit competitions?

Jon Alexander: Well last year in the open was my first competition. I think I signed up like 2 or 3 days before the deadline. A friend of nine that owns a gym in Ames told me to do the first wod because he wanted me to beat the person that was in first at the time. I did the wod and beat the score by one rep. After that he pretty much forced me to sign up. I just haven’t had time to travel to any other competitions. I would love to but work has to come first right now.

SGPT: Can you tell us about some of your recent competitions and placings?

Jon Alexander: Well there has not been a typical day of training for me for quite a while. I have been bouncing around to all different shifts in the last 7or 8 months. Basically since I got back from regional’s last year. So I get in wods when I can. I only get one trip to the gym so I have to make it count. Ha. I typically do 2or 3 wods and a strength/ skill session. All in about 2 hours. I have given up programming for myself and now my girlfriend does it for me. She is well aware of what I need to work on and she is not afraid to throw it at me! Beyond that I focus alot on bodyweight movements since I suck at those.

SGPT: How do you typically train?

Jon Alexander: Well there has not been a typical day of training for me for quite a while. I have been bouncing around to all different shifts in the last 7or 8 months. Basically since I got back from regional’s last year. So I get in wods when I can. I only get one trip to the gym so I have to make it count. Ha. I typically do 2or 3 wods and a strength/ skill session. All in about 2 hours. I have given up programming for myself and now my girlfriend does it for me. She is well aware of what I need to work on and she is not afraid to throw it at me! Beyond that I focus alot on bodyweight movements since I suck at those.

SGPT: What about diet – how do you eat and fuel yourself on
competition days?

Jon Alexander: I am pretty paleo. I have milk once in a while and blue diamond cocoa almonds but other than that pretty much paleo. On competition days I don’t change much. I add in some extra carbs in the morning and post workouts. Those are usually sweet potatoes, coconut water and some fruit. Might have more shakes than normal just depends on how close the workouts are.
SGPT: Do you take any protein supplements or post recovery workout drinks?

Jon Alexander: I do use protein powder. I use optimum nutrtion’s hydrowhey. I have used progenex and I liked it but I get a pretty good deal on the hydro-whey. I also drink Kill Cliff!! That stuff is good shit. I can definitely tell a difference in my recovery if I don’t have it. And it tastes great. One of the best things I have done for my performance!!

SGPT: Have you had any injuries in the past and how did you deal with
them in training?

Jon Alexander: I have had a few injuries. I broke my arm doing squat cleans in april of 2010. That took a long time to get mobility and strength back. I was told that I would never do heavy cleans again or have full range of motion. I have full range and I do cleans often. I am dealing with some back issues right now. I am working alot of mobility and going to a chiropractor and get messages every once in a while. Other than that I have not had any big injuries.

SGPT: Do you have any pre-competition or hard workout warmup or mental drills you perform?

Jon Alexander: Before I compete or before a hard workout I just try and relax! Laugh and have fun. Once it begins I just kinda tune everything and everyone out and just work on getting it done. I have some personal ques for like max effort stuff. I sometimes play a game with myself. I never do less than 5 reps at a time and once I start into the next set of 5 I cant stop until its done. Also since I workout alone most if the time I pick someone to go against in my head. Weird shit like that. Lol.

SGPT: What are you reading now?

Jon Alexander: Right now I am reading American Sniper. When I can keep my eyes open long enough. It is a great book so far!!

SGPT: Thanks for the interview Jon.

Jon Alexander: Thank you Brad! Let me know if there is anything else that you need or that I can do for you!