Athlete Spotlight: Ken Williams

Name: Ken Williams

Age: 37

Occupation: Digital Analytics Consultant

Hometown: Houston, TX

Which class time do you usually attend? 8 AM

Favorite WOD: Angie

Favorite CF Movement: Snatch

Least Favorite CF Movement: Overhead Squat

3RM Back Squat: 220

1RM Deadlift: 345

Favorite Food: Beef, Brisket, Burgers, and Steak.

Favorite Movie: Step Brothers, maybe?

Favorite Athlete: Josh Bridges <– just seems like a cool guy.

Dream Job: Golf caddy. I don’t golf, but it seems like something I’d like.

Dream Vacation Destination: Italian pizza tour

If you could have any super power… The ability to pull anything I’m thinking about out from behind my back.

Favorite Motivational Quote: “You miss 100% of the shots you don’t take. – Wayne Gretzsky” – Michael Scott

How long have you been doing CrossFit?

December 2018


How did you first discover CrossFit and what made you decide to start? 

A coworker initially told me about CrossFit, but it took me about 4 years to really prioritize my health enough to walk in the door. I was pretty active at regular gym before joining No Excuses, but I wasn’t getting good results and I knew I needed good coaching and programming.


Tell us about your fitness/sports background:

I enjoy playing just about every sport, but I’ve always considered myself mostly a runner.


What sorts of positive changes (mental, physical, emotional) have you noticed in your life since getting involved at No Excuses? 

On an average week, I tell at least 2 people that CrossFit is adding years to my life. I sleep better, I have more energy, I am more patient with my kids, and I generally enjoy life more.


Who or what keeps you coming back and motivated? 

Setting goals and slowly watching myself make progress toward them is very encouraging. If I had to choose the one thing I love most about CrossFit, it’s that there are so many skills to work on. It’s the best feeling in the world when you work at something for 6 months and then one day your body just starts doing it.


In what other ways do you use your fitness?

I run a 5k here and there, but mostly I use my fitness to keep up with my kids.


Please share with us a favorite CrossFit or No Excuses moment.

My first day of foundations when I watched the room spin for 45 minutes.


Name one goal you would like to achieve in the next year (doesn’t have to be CrossFit related, but it can be)

My shoes are getting old, but I’m not allowing myself to buy new ones until I get a muscle up.


Tell us about your hobbies and interests outside of the gym:

See “favorite foods” above.

What advice do you have for someone just starting CrossFit or is on the fence about starting?

One day you’ll look back and wonder why you didn’t start sooner. Just start, and don’t expect to feel like you know what you’re doing until you’ve been going for a year.


What do you love most about No Excuses?

The coaches, for sure. Every coach I’ve met is knowledgeable and friendly.