Health & Wellness Blog

February Athlete of the Month – Vince Williams

Here in the Athletic Zone we’re all on this journey ‘to be better’ as a team – What it means to you ‘to be better’ will be different to the next person; and their level of compliance and commitment ‘to be better’ will also be different to yours.

Where ever you are at, one thing is for sure it is not easy. Is it worth it? You know the answer to that, of course it is. This quest to be better, to constantly challenge yourself and each other, is what keeps you coming back day after day, week after week, month after month. This is the CrossFit community. An incredibly supportive, motivating and fun environment that helps people achieve a level of fitness and health that can’t be replicated.

Challenges, successes and triumphs shared with the entire support of the AZ group every step of the way, can simply not be underestimated!

Each month we recognise one of our athletes. This athlete may or may not know how much they are inspiring those around them with their achievements in and out of the Athletic Zone.

Congratulation to Athletic Zone’s February Athlete of the Month Vince Williams!

You only have to take one look at Vince and you know he’s the real deal! You watch him throw down and his actions speak louder than his words and physical appearance. He’s been in the game long enough now to realise that hard work pays off and it takes more than just one skill and one good healthy meal to get results. His humbling personality carries over in more than his performance, he brings great value to our community and will always be there cheering someone else on at the end of a workout.

In the time that I’ve personally known Vince as an athlete in the gym I have recognised he is the same in his work and everyday life. CrossFit is a challenge, physically and mentally and if you can carry this over in your life then you are really working to be the best version of yourself- Vince is a prime example of this.

All the coaches are excited to watch Vince go even further!

Written by CrossFit Coach Darcia Ondrovcik


A few moments with Vince:

When did you start doing CrossFit? August 2015

Most loved WOD/Movement?  Amanda” is always kind to me. Snatches and Ring Muscle-Ups.

Least Favourite WOD/Movement? Burpees, Push-Ups, Running. A couple of workouts still send shivers down my spine including “Kelsu”, “Sevens”, and “Open 17.1” (DB Snatches and Burpee Box Jump Overs). Please don’t repeat that one Dave Castro!

Favourite cheat meal? I’ve been eating what I want, when I want and as much as I want for the last 18 months or so. “Train Hard, Eat Harder”. “I’m a sucker for Betty’s Burgers, the Betty Deluxe, oh yeah!

Proudest Moment? Getting to complete the Open 2017 with Suz, It took me so damn long to convince her that she would’t become a huge solid unit if she took up CrossFit. LOL.

What was your goal when joining Athletic Zone? To enjoy training, and I can safely say, with the variation that CrossFit provides, the coaches we have and the community we have, this is easily achieved week in week out.

What is your 6 month goal? Currently, I’ve got my eyes on the open. Looking for a top 500 finish in Australia. I’d also like to trim down for the body weight movements.

Has CrossFit affected your life outside the gym? Everywhere I go I’m constantly being asked if I’m a professional football player. LOL. Apparently my traps and shoulders and my clear lack of avoiding leg day is why most people ask this. It’s also fed my insatiable appetite for competition and accountability. I played AFL from the age of about 8 until I tore my patella out of its socket when I was in my mid-twenties. I’ve finally got the confidence with my leg strength not to go back as a mature ages player and give it another crack after about an 8 year hiatus. So I’ll be balancing between AFL and CrossFit this year.

What is your number 1 tip for someone looking to get healthier? Learn as much as possible from the pro’s. We have a lot of greater expert experience available to us at AZ and FW, with a coach or two at every session, so make as much use out of that opportunity as possible. Also do your own you tube and google research on nutrition and movements, as sometimes it takes that 16th person to explain it to you in a slightly different way that will then all of a sudden click for you!

If you were to create a WOD and name it after yourself, it would be:

“Shoulder Dash”

From 0-2 mins – complete 10WB and 4C2B, if completed

From 2-4 mins – complete 20WB and 8C2B, if completed

From 4-6 mins – complete 30WB and 12C2B, if completed

From 6-8 mins – complete 40WB and 16C2B, if completed

From 8-10 mins – complete 50WB and 18C2B, if completed

From 10-12 mins – complete 60WB and 20C2B, if completed

From 12-12 mins everyone has another 12 mins to complete a 1RM Snatch


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