3 Questions for CrossFit Games Athlete Scott Panchik
Scott Panchik, a five-time individual CrossFit Games veteran, has qualified for every CrossFit Games since 2012. Never finishing below sixth, he took back-to-back fourth-place finishes in 2012 and 2013, missing the podium by just one place each year. Victor of the 2015 and 2016 Central Regionals, Panchik is known for his mental fortitude, always believing he can win while remaining unruffled by setbacks.
We asked Scott 3 questions about his favorite CrossFit workouts and recovery habits:
What Is Your Favorite “Famous” CrossFit Workout?
My favorite CrossFit Benchmark is “Fran”
21-15-9
Thrusters 95/65#
Pull-ups
This is truly a total body workout. Thrusters alone are built on the foundation of squatting, pressing and complete core activation. The thruster is also a continuous movement which spikes your heart rate, teaching you how to breathe with the movement. I love that this workout is fast, it builds strength through the barbell movement and requires, body awareness and skill for efficient pull-ups. The time domain for Fran should be around an average time of 6:00, while you will find elite CrossFitters with sub 3:00 times. The intention is to move properly while keeping a high intensity. To modify these movements you could use a lighter pair of dumbbells in place of the barbell for thrusters. For pull-ups you could substitute with Ring Rows, a banded assisted strict pull-up, or even seated band pull-downs. You could also lower the rep scheme to 15-12-9. Remember the stimulus is high power, high intensity and proper form.
How Do You Recover?
I use the Marc pro A LOT this time of year! I use it at the end of long days and in between training sessions. I ALWAYS have the Marc Pro with me when I travel! I most frequently use it on my low back and feet to help protect against injuries I have had in the past in those areas. I also love the leg flush after long endurance sessions or heavy lifting sessions.
What Are Your Mantras to Help Through Tough Moments?
There are a few of these. I love the 40% rule from David Goggins, “When your mind is telling you you’re done, you’re really only 40 percent done.” Christin can also tell when I am hurting in a workout and she will write “PODIUM” on a whiteboard and put it in my view.
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