Health & Wellness Blog

November Athlete of the Month – Andy Gow

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 November Athlete of the Month – Andy Gow! 


Being a high school teacher I think Andy knows what it takes to feel the heat, feel the pressure, take charge and push the mental and physical side of both work and training.

Andy has really stepped up his game this year with his performance, and it’s very noticeable. His hard work that he puts into the classes is always noticed and what is even more impressive from Andy is all the hard work he does outside of classes.

Not only is he putting in the extra work he is always inviting someone else to practice with him and is very supportive and encouraging. Andy is a great asset to our community.

Hard work pays off and on behalf of all the coaches at the Athletic Zone we look forward to the next 6-12 months of Andy’s CrossFit journey. 

Written by Performance Coach, Darcia Ondrovcik


A few moments with Andy:

When did you start doing CrossFit?

I started Crossfit December 2016.

Most loved WOD/Movement?

Double Unders, handstand walks and any movement with a barbell. Clean and jerks, Snatch or Deadlifts can’t go wrong.

Least Favourite WOD/Movement?

Burpees, Burpee over bar, Burpee box jumps, basically anything involving Burpees. As for a WOD I’d have to go with Karen (150 wall balls for time) it’s a killer!

Favourite cheat meal?

Burger and beers. It’s a classic for a reason.

Proudest Moment?

Being named Athlete of the Month is up there for sure. I’d have to say anytime I hit a new PB is a proud moment. Especially when they can take months to accomplish.

What was your goal when joining Athletic Zone?

Continually improve my fitness and meet awesome people doing it,.

What is your 6 month goal?

I would like to be able to do butterfly pull ups, handstand push ups and increase my handstand walking distance.

Has CrossFit affected your life outside the gym?

Yes, I find plenty of people want to ask me questions about it. I also run a fitness group as a sporting activity with school kids as part of my job as a teacher. I have an eager group of kids and I have a lot of fun with it.

What is your number 1 tip for someone looking to get healthier?

Get off your butt and do it!! You can read or watch all the healthy living information you want however that’s not going to do you any good if you don’t do the work. Group fitness is great too as it means you don’t have to do it alone. Plus it has the benefit of added accountability.

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

Sucker For Pain

AMRAP (20 mins)

  • 10 Dumbbell Snatch 22.5kg/15kg
  • 20 Butterfly Sit ups
  • 30 Double Unders
  • 400 meter run

Team Finisher:

Airdyne Max cals 7 mins

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