September 2017 - The Hustler - Rob Lynch


My name is Rob Lynch and I will be 57 in December.  I have a degree in Electrical Engineering from VA Tech (Go Hokies!).  My wife Carmen and I have 2 sons, 3 daughters, one grand daughter and another on the way.  I am the Manager of Design and Construction at Sentara RMH Medical Center.

How long have you been doing crossfit?

This is my 3rd year of crossfit.

When/what was your “crossfit moment” or have you had one? (the one where you think you may actually die)

If a crossfit moment is when you think you are going to die, there is not enough room here, that happens every week.  My real crossfit “moment” is at about 6:25 in the morning when everyone is on their hands and knees in a pool of sweat gasping for air. There is no better feeling than knowing that while 99.9% of people are still in bed, you have done what you needed to do to take care of your body.  THAT is a crossfit moment.

What are your favorite crossfit movements?

I’m not sure “favorite” is the right term to use here, but don’t get too worked up about wall balls or cleans.

What movement makes you look at the white board and want to walk back out the door?

Riding the bull (aka rowing).  It used to be really bad, but I think I am at peace with it now.  Rowing really takes it out of me though, so any workout with rowing involved takes it to another level.

What are your goals?

I have always had to battle being overweight, so I have to work out.  While I enjoy lifting a little more each week and doing things like kipping pull ups that I never thought I could do, the real goal is to just eep coming to the gym and doing the work.

What motivates you to continue coming back?

Since my eighth grade football coach built us a bench out of treated wood and dug up some rusty weights from the varsity fieldhouse, I have always been a gym rat. 

I love being in the gym.  Since now I am usually/always the oldest person in the class, I just enjoy being with a bunch of young people who share a passion to stay fit.  That happens because of the atmosphere and attitude that is prevalent at the “ROCK” – get the work done, have a good time, encourage and help each other.

What’s your favorite cheat meal?

Chocolate cake with a tall glass of milk!

In your own words what is Rocktown Crossfit?

Crossfit is really a different experience for me.  I have mainly worked out with a partner or alone before crossfit, but seldom in a class environment.

There are a few things that make the ROCK special for me:

  • All the coaches do the workouts and suffer with the rest of us.
  • No one is finished until everyone is finished.  You don’t like being the last one to finish, but at least everyone is cheering you on and not putting away weights and walking out the door.
  • Every workout is hard no matter what level you are at.  Everyone is a different size and at a different level of fitness, but with scaling, we are all equals.

Free Write: (anything you want to say about trainers/facilities/other athletes/etc)

I really enjoy the Rock!  All the coaches are great and help in different ways.  Having lifted weights all my life, I really like the fine tuning that I get on a daily basis.  It’s very subtle- move your knees back an inch, keep your eyes forward, your butt is coming up before your chest, drop under the weight more.  Then there is the illusive but always appreciated “that looked really good”!  Thank you Lauren, Nate, Rat, Laura Lee, Dana, Wayne, Scrub and all the coaches for everything you do.

A Note from the Rocktown Staff:

It’s very rare that Rob ever misses a “Ride the Bull” day!  It’s been awesome getting to know Rob these past few year.  As most of the morning crew knows Rob makes the commute to The Rock all the way from Greene County…and he’s typically the first one in the parking lot every morning.  I would say on average I open the doors about 15-20 minutes before class time and for Rob he gets straight to work.  A series of warming up and stretching to get the most out of the morning.  It’s very much the same as soon as the workout is done…Rob has his stuff put away and it’s on to some accessory work on the rig, the jump rope or he’s out the door on a run.  Rob is by far the most efficient person to walk through that door day in and day out.  And if you get the chance in between everything he’s doing, pick his brain on some hokie football or just life in general.  Rob is continually lifting up those around him and praising their efforts.  It’s been awesome having you as a staple in class at 5:30am…thank you for making The Rock your home!