Athlete Spotlight – March 2017

As we wrap up the CrossFit Games 2017 Open, we’re excited to highlight one of our 9:00am workout warriors – Rudy Ramos!

Enjoying retirement and all the outdoors that Utah offers, Rudy is doing 61 years right.

He started CrossFit in October of 2014 at CrossFit Sandy.

A little more about Rudy:

What is your CrossFit “Superpower!”?

Probably the deadlift.  The movement is very intuitive and probably one the first that I was able to do correctly.

What is your favorite CrossFit movement?

Snatch!  I’m still learning and occasionally I’m able to get all the individual pieces of the movement to work correctly and in the right sequence.  When that happens the bar becomes unweighted for a split second and then you’re under it like it was nothing at all, it’s exhilarating.









(Check out that snatch!)

What is your least favorite CrossFit movement?

Wall balls and burpees.  Wall balls, I’m just not good at them and burpees just because. (Does anyone like burpees?)









(Kari counting for Rudy in the 2017 Open)


Are there high points in your training or big accomplishments you would like to share?

I rarely Rx a workout, so when I do I’m pretty happy.  I also get satisfaction out of a good performance on a scaled workout as well.  And picking up a PR during testing is great, too.

Are there other members who have had a big impact on your time at CrossFit Sandy?

Early on Tyler Bowman and Brandon Sheppard were very helpful, they were both willing to take this newbie and show him the ropes.  I was very grateful for their guidance.
The current 9:00 am crew is amazing.  Too much fun with this bunch.

What is your favorite Hero WOD? Girl WOD? Other Benchmark or custom WOD that Bethanie programmed?

Murph (scaled), because it’s a great workout, a great tribute and always a large crowd at the gym.  More people participating = more fun!

Nancy, because my OHS’s are finally getting dialed in.  I will Rx this someday soon.

Do you enjoy some of the extra-curricular activities at the gym?

Yes!  The Christmas party is blast.  Always fun to see the other members that you don’t normally see during the week.  Summer lake party is great, too.

(We’d also like to thank Rudy for helping out at the Goblin Gauntlet event. He got all the athletes checked-in and kept the scores up to date helping us with one of the best competitions I’ve participated in!)

Do you have any pieces of wisdom for new members?

Early on you may feel overwhelmed and little intimidated, and your body will be really sore.  Stick with it. Listen to your coaches, ask them questions, let them know how you’re feeling.  Learn the the movements and the lingo, do the mobility and recovery work.

When you get a little discouraged, I think about all those other people that are sitting on their couches doing nothing.

Do you have a favorite inspirational quote?

No, not really.  But I saw this the other day and had a good laugh, “Bar muscle-ups?  Think I’ll do those light snatches and have some whiskey, thanks.”.

What sports or activities do you participate in outside the box?

Predominantly skiing in the winter.  We love to camp and hike in the summer.  Motorcycle riding.  Occasionally road cycling.

What sports, events (races, competitions, etc…), or activities have had an influence on you throughout your life?  Why?

When we lived in SoCal I was a member of a local bike club.  We routinely rode ~80-120 miles a week in group rides.  These rides provided a level of fitness.  But beyond the fitness was the great social aspect of riding in a group.  Spending 4 or 5 hours with friends doing a same physical activity was great for the mind and body.  Crossfit Sandy provides the same camaraderie, support and social atmosphere.

Some more cool information in Rudy’s own words:



“I have been happily married to Debbie for 38 years.  We have three children and two granddaughters.  Some CrossFit Sandy folks will know my oldest son, Jerrod, from his time coaching at CF Sandy.  After working nearly 40 years at Northrop-Grumman Corp in SoCal, Debbie and I retired in 2014 and  moved to Utah.  Many of our new friends are part of the CF Sandy community and we’ve enjoyed getting to know everyone there.”


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