A Conversation with Will Homsy
Coaches At CFSS:
A Conversation with Will Homsy
By: Evan Whitemyer
Will Homsy has been coaching at CrossFit South Shore since the start of summer 2018 is currently an Intern at Reebok CrossFit One in Boston. He is a CF-L1 trainer and about to start his senior year at Umass Amherst, where he majors in Sports Management. I recently had the pleasure of sitting down with Will and asking him a few questions about CrossFit, his diet, and much more.
1.How did you get introduced to CrossFit and why do you choose it over the hundreds of other training programs?
I was first introduced at Athletic Republic in Kingston which specialized in sport specific training. I went for football three days a week and on once per week they did CrossFit-style programming. I had no idea what it was and it was so hard, which caused me to hate it. Over time I started to really like it because my body was worked and I felt the best after it compared to the other workouts. When I went home and researched CrossFit I found very little gyms in the area, which was a struggle because at the time I did not have my license yet. About two years later there was a boom of CrossFit gyms opening up all over the area and luckily enough there was one where my old gym was. I was in search of something that demanded more of me without spending a lot of time in the gym, and that is what is beautiful about CrossFit.
2.How has coaching/crossfit impacted your life?
CrossFit has made me better physically, mentally, and emotionally. CrossFit teaches us to be mentally stronger and refuse the want to quit during a workout. It translates to other areas of life such as studying for a test or working towards a major goal. Even though you may be tired or may want to stop, if you really want to achieve your goal, use your mental strength to push through that uncomfortable feeling. As a coach, it is a very self-fulfilling job because we get to see people from all walks of life make massive transformations in their lives. Seeing that process of someone improving their life is very satisfying to see from a coach’s perspective, because we put effort into them getting there. To help others is what is truly rewarding because it makes waking up and coaching truly amazing.
3.What is your diet like?
I am one of the rare people that can tolerate eating almost the same food every day. I change it up here and there, but I eat similar food for most of my meals. I follow MyMacros and have a nutrition coach that I check in with regularly. As far as specific foods, rice and veggies like broccoli, asparagus, and green beans are always a favorite.
For breakfast I usually have ¾ cup of oats with raspberries, blueberries, and a scoop of Ascent Protein. I love toast with nut butter, and then I have a Paleoethics Supergreens shake. I buy a lot of my protein in bulk from Paleo Power Meals, and usually go with chicken, steak, or beef. For snacks, I am a big fan of RX Bars or Atlas Bars.
4.Favorite movement and why?
I don’t know if I have one specific movement in mind so I like to look at the three modalities in CrossFit: gymnastics, weightlifting, and endurance. I like the snatch for weightlifting, cause it is fun and technical; burpees for endurance, because for some reason I like them even though everyone else hates them; and for gymnastics I like muscle ups, because even though it is very technical, it feels satisfying to hit a good one.
5.If you weren’t a coach what would you want to be doing?
If I wasn’t a coach, probably something in sports management. Either running the front office of a sports team or being an agent. Originally, that is why I chose sports management as my major, I really wanted to be an agent for athletes. As I complete my journey through school there are so many avenues that I could see myself doing, such as sports marketing, or managing a sports team.
6.Favorite cheat meal?
There’s nothing better than a good burger at a really nice restaurant. Kobe beef or angus with really good toppings. Any well-cooked burger with good ingredients is something that I just love.
7.What is one thing outside of the gym that you make sure you do every day?
I never really realized it until now, but at the end of the night when I am just sitting on the couch I sit back and reflect on my day. I go back to the start of my day and find a positive from each. For example, sometimes in my programming I will only be able to part one of five because I am so beat up from past training sessions. In that situation it is so easy to quit, but I look at what I go through as an athlete and see how I can make myself better instead. It is important to reflect and look at what we are putting our bodies through day in and day out and try to find a positive turn on what happens to us.
8.Are there any quotes or inspiring sayings you’ve heard that rest pretty deep in your mind?
One that comes to mind frequently is: “Suffer the pain of discipline or suffer the pain of regret.” It is hard to be disciplined but if you were to cheat on something like a diet, odds are that you will feel worse after you ate something bad than if you did not eat it at all. 5 to 10 seconds of instant gratification- is not worth feeling guilty about that one decision for a much longer time.
CrossFit Games champion, Mat Fraser, said in a documentary that he may feel like crap right after he does a workout or might be sore tomorrow, but in the end he knows he will be better for it and his hard work will pay off. As an intern at Reebok CrossFit One I have the opportunity to work with a CrossFit great, Austin Malleolo, who happens to almost speak in inspirational quotes. I am super lucky to have a role model like Austin who I work so closely with.
9.Best recovery tool/method?
For those of you who don’t know, ROMWOD is a Crossfitter’s Yoga. I feel like everyone neglects stretching and it can help your body recover faster. Simply drinking water and stretching is very beneficial for your body. After a really long day at work I usually force myself to do a ROMWOD or two just to make sure that I am staying productive while still relaxing at home. I believe that it translates into the gym because stretching leads to better movement, which equals movement efficiency, and efficient movers in CrossFit can perform better than anyone else.
10.Do you have any major goals inside or outside the gym at the moment?
I really want to make it to CrossFit Games Regionals within the next 1 to 2 years. It is an extremely difficult and daunting task due to the level of competition in the sport but I think I can do it. Outside the gym, my main goal is to finish college, but as a coach I aspire to be a CrossFit Level 3 Trainer. At the end of August 2018 I will be going for my CrossFit Level 2 Certification which I am very confident that I will get and it is the next step of my journey. Less than 99% of CrossFit coaches have achieved the Level 3 Certification because it is very hard; many of the coaches who have, spent months studying and preparing for the test, and I want to accomplish that by next July.