Category Archives: CrossFit

Member Spotlight – Chris Chandler

We are honored to feature our second Member Spotlight. Last month we highlighted a hardworking Taylor Haydock as our first Member Spotlight, and we loved getting to know more about her.. As we grow, it is harder for us to get to know each other, especially with classes at all times of the day. So we hope that the Member Spotlight will be a way to get to know someone you don’t, learn more about a friend, and find inspiration and motivation within our own community.


This month’s Member Spotlight is Chris Chandler! Chris has been a part of CrossFit Regeneration since our first year. You will usually find him regularly in the evening classes, and most would describe him as quiet, hard working, dedicated, strong… You may have even seen his teenage son, Ben, joining him in the workout at times.

Charlie Sims shared this about Chris:

“Chris is one of our most consistent athletes. He’s been a part of our community for 3 years and I’m pretty sure that he’s never been absent for more than a week during that whole time! Sometimes I’m even a little jealous of his consistency. That consistency has brought him a long way over the years, but I’m especially impressed with the progress he’s made with his flexibility. It’s amazing how far he’s come!”

Chris answered some questions for us about his CrossFit journey:

How did you hear about CrossFit and what was your first experience/WOD?

I had been running for about 3 or 4 years.  Everything from 5Ks to Marathons.  I hit a plateau where no matter how much I ran, I couldn’t seem to get any faster.  I started searching for a strength training program and found CrossFit.

My first day was intimidating.  I knew nothing about CrossFit.  Kari worked me through an intro class and evaluated my movement and fitness level.  I couldn’t do an air squat or pretty much anything else she asked of me.  I learned pretty quickly that I wasn’t as fit or strong as I thought.

When did you first come to CrossFit Regeneration?

June 2012.  I believe I spoke to Charlie a few times but was on the fence about joining.  A Groupon came out and I figured I would try it for a few months.  Been here ever since.

Experience playing sports or exercising prior to CrossFit?

I played soccer and ran cross country in high school.   Amateur bike racing and running in my twenties.  I was in an accident in my late twenties. A couple of surgeries later I just stopped being active.  Had a couple of short term gym membership in my 30’s.  Really didn’t start exercising again until I got back into biking and running in my early 40’s.

How many days do you CrossFit? What classes do you normally attend?

Usually attend the 5PM class four days a week. Try to run 4-6 miles a couple of days a week with one off day.

What motivates you/keeps you coming back to CrossFit  Regeneration?

Multiple things: Getting away from the office, working out with my friends, crushing a WOD and looking forward to the next, blowing up on a WOD and looking forward to redemption.

Favorite CrossFit accomplishment?

When I learned to consistently string together double unders.  Struggled with doing 1 double then two singles for a year (or more).

After a hard workout, what is your favorite meal?

I’m not usually too hungry after working out.  Eat a protein bar on the way home.  Washing it down with an ice cold orange Kill Cliff is the best though.

What are some of your interests outside of CrossFit?

Hanging out with my wife, Erica, and kids, Ben and Abby.  Cheering on Ben’s soccer teams.  Following UofL sports.  Active in the media and tech ministry of my church.

What do you do for a living?

IT Consultant and Software Developer.  Primarily working as a contract developer for a local medical software company.

What is one goal that you are currently working on?

Coach Moria’s success in the Masters Olympic competitions has motivated me to get with Zach about doing some one-on-one work.  Now I need to find time and follow through.

Why you should buy a calf: The Milo of Croton Story

2015 Update

Back in 2013 one of our coaches wrote a really cool post about Milo of Croton, the father of weight lifting. While Coach David has moved on to bigger and better things we still love reading his post and really feel like the message is still applicable.

The core concept is “to gain strength and add pounds to your lifts, progressively add weight to your lifts every week until you can no longer lift the weight“. But this concept works for more than just weightlifting. Progressively adding small increments of intensity to your workouts while being safe and consistent is fundamental to how we do things here at CrossFit Regeneration.

If you’re interested in learning more about CrossFit Regeneration and how we do things in our gym check out our “No Sweat” Intro.
Here’s Coach David’s post in its entirety:


Why you should buy a calf: The Milo of Croton Story

by David Diaz


I have a challenge for you and it’s very paleo. The challenge is very simple at first and then progressively gets a lot harder. What is the challenge you ask?

Buy a calf and lift it every day……….for four years.

That’s it, it’s that simple and why should you do it? I’m glad you asked, there is a story of a man named Milo and he is one of the defining characters in all of strength and conditioning lore, he is from Croton, which is in Greece somewhere.

Anyway the story of Milo goes like this, when Milo was a child he had a young bull calf and every day for four years he would go and lift the calf on his shoulders. After four years he lifted the now full size bull on his shoulders and carried it around for a little bit then slaughtered it and ate the entire bull in a day.

Has this story been fabricated? No, it is 100% fact. Even if it is not, here are some more fun facts about Milo taken from his very own Wikipedia page: His daily diet consisted of 20 lbs. of meat, 20 lbs. of bread, and eighteen pints of wine (nutrition challenge anyone?). It is said that Milo carried his own bronze statue to the place in Olympia where it still stands; he could snap a band fastened around his brow just by inhaling and making his temples swell, and he was compared to Hercules in terms of strength. Can all of these be exaggerations? I hope not, the guy is my ancient Greek hero…..see what I did there? Moving on, here are a few reasons why we should all look up to Milo of Croton.

  • First of all we all need to look up to him because the man was a literal giant.
  • Second, he is the father of weight lifting, can you think of a better example of progressive overload?
  • Third, he was at the peak of his sport for 24 years, that’s pretty much a quarter of a century performing at the top of athletic prowess, very, very impressive.
  • Fourth, as legend has it he died by a pack of wolves when he was trying to rip a tree stump asunder, how many would even attempt ripping asunder anything besides a cantaloupe?

What can we learn from the life and death of such a man? Mainly we can learn that great feats of strengths and accomplishments can come about through patient training, what I mean by that is Milo didn’t wake up one day and become an Olympic champion he started training at a very young age and didn’t stop. Secondly, we can learn that for beginner lifters, the best way to gain strength and add pounds to lifts is to progressively add weight to your lifts every week until you can no longer lift the weight. Finally, and most importantly what Milo of Croton taught us is that if we want a body like a Greek god all we have to do is go buy a calf and lift it every day for four years. BOOM!

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David Diaz is the Training Director at CrossFit Regeneration in Louisville, KY.

Some say he looks like Superman.

Other say he is…