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June 10, 2015


June 10, 2015

Member Spotlight – Bill Westrom

Four years ago, Rob and I met Bill at The Kilted Mermaid. He was overweight and looking for a change. We told him about CFVB and gave him a business card, not really expecting to ever hear from him. Well, he called the next week, started the program and never looked back.  Bill has lost at least 30 or so pounds and completely changed his life, not only becoming a consistent CrossFitter, but also a triathlete.

If you’re in the 6 AM or 7 AM class, you see Bill daily. He strolls in early for the 7 AM class, smacking his gum. Next, he grabs a PVC pipe and greets everyone, usually making smart-ass remarks on his way to the Airdyne. From there he warms up, watching the current class and waiting for Andy, Drew and Gary to show up so he can talk some more smack. We aren’t always quite sure what he’s thinking, but he’s always got a smirk on his face. Maybe we don’t want to know. Here’s more about Bill…

Occupation: President, Westrom Software

Family: Married to Jennifer for 19 years, 12-year old son, Zach

Favorite CrossFit Movement or Workout: any metcon, snatch

Favorite Cheat Meal: pizza, vino, doughnuts, chocolate cake

Hobbies: CrossFit, hiking, biking, traveling

Little Known Fact: “I pulled 9 Gs in an F016 while stationed in Japan (Yea, I was in the Navy and yes, that is an Air Force Fighter. It’s a long story.)”


Workout of the Day
3 sets:
Men: 6 pull-ups, 4 chest-to-bar pull-ups, 2 bar muscle-ups
Women: 4 pull-ups, 2 chest-to-bar pull-ups, 1 bar muscle-ups
– rest 60 seconds between sets
10 ring dips
– rest 90 seconds

3 sets not for time of:
100 m sled push 140/90
15 ball slam 40/20
– rest as needed

3 sets of
:30 (each leg) couch stretch
:30 box stretch

Post your scores to the Whiteboard.

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