Blackbird CrossFit Athlete of the Month—SCOTT HOUGHTON—Oct 2023

Congratulations to Scott Houghton, our October Athlete of the Month! Scott came to Blackbird in July 2020 when were operating out of The Bird Cage, our outdoor gym during COVID. So, it was a weird time to get rolling at a new gym, but he had CrossFit experience and fit right in. For the past 3 years he has been a regular at the 8am class. He shows up 3 times per week, setting up in the same spot every class. Consistency is his bread and butter. He comes in, works hard, shares some laughs with the 8am crew, and heads out to work.

Scott has always been smart with his training. He knows when to push and when to scale back. He always appreciates and applies the coaching provided. He’s helpful with new people. And he never complains. He’s pretty much a model member at Blackbird, so he’s been on the short list for Athlete of the Month for awhile now. And then he goes and takes it to another level.

As you can see, Scott had the fitness side down pat, but he knew he was missing a critical piece of the puzzle. It took blood pressure meds to push him to make big changes with his nutrition. In March, he started tracking his food to ensure a caloric deficit, mainly by cutting back on his sugar intake and denying that sweet tooth. He’s dropped 30 pounds and got his blood pressure under control! It’s been amazing to watch his transformation at the gym. He’s challenging him self with higher level gymnastics movements, he’s climbing the ropes, he’s moving faster, and his endurance has improved.

And the best part, is that he’s beaming with pride. He looks so healthy and happy! We are so incredibly proud of Scott for his consistency and hard work in the gym, but for also taking control of his health and improving his longevity.

He has been such a great community member and we’re lucky to have him! Meet Scott…

Tell us about yourself

Scott Houghton, 52, BS Mechanical Engineering & MBA, married with one son (Aaron) who is 15 yrs old and goes to Marriotts Ridge High School. I work for Havtech in the Critical Environments group specializing in mechanical systems for labs, hospitals, and clean rooms.

What made you start CrossFit? Has your motivation changed over the years? 

I started CrossFit purely out of desire to do more. I had been doing kickboxing for several years and supplementing that with lifting in local gyms. The CrossFit community at Blackbird is strong and the members and coaches make it very addicting. Motivation hasn’t changed. I am in this to be a “better me.”

What have you learned about movement, fitness, and yourself since joining Blackbird?

Diet is the biggest thing I have learned. I always used the phrase “I do this so I can eat whatever I want.” Needless to say, that’s a very flawed philosophy. Diet is equally important to moving weight.

What is your proudest CrossFit moment?

Being named October’s Athlete of the Month.

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Deadlift is my favorite. Least favorite in any WOD with Thrusters.

What impact has CrossFit had on you inside and outside of the gym?

I have gained confidence in myself. Even at 52, I can get stronger and faster, and seeing results in both boosts my self-confidence.

What do you enjoy most about Blackbird or CrossFit in general?

The people, coaches and members are supportive and encouraging. Membership is diverse and come from all walks of life, but none of that matters during a workout. We’re all trying to do our best.

What are your CrossFit goals? How close are you to reaching them?

My goals are a bit broad in that I am not focused on doing specific movements, but want to continue to improve strength and speed.

When you are not CrossFitting what is your favorite thing to do?

Huge sports fan, so watching my son play his three sports is number 1. I also enjoy golf, fishing, and spending time on the beach.

What is one fun thing about you that we may not know yet?

I am in my high school’s and county sports hall of fame for wrestling.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Start slow. Don’t think about how much weight you are moving compared to others. Heavier weights will come when you’ve built a good base and are confident in yourself.

What is your diet like? Has it changed since starting CrossFit?

My motivation for changing my diet was mainly about staying off blood pressure medicine. I started to change my diet in March 2023. The biggest challenge was being in a calorie deficit everyday. I’ve lost 30 pounds by cutting out the junk foods and sugar. Now it’s about being consistent and making sure I get enough protein and fiber.

What is your favorite workout fuel? What about your favorite indulgence?

Yogurt and bananas are my favorite. Okos triple with raspberries or blueberries on top!

Results? Tell us about your results!

Through diet and our (Blackbird CrossFit) programming I have increased strength and speed. I have significantly improved my blood pressure going from 138/92 to 117/77.


I recall a couple of new coaches being evaluated. The thing that stuck with me was you both (Matt & Rebekah) were in corners of the gym with clipboards taking notes during the class. It solidified to me just how important this is for you. The Blackbird
culture has likely evolved, but making sure the coaches are well-trained and a good fit helps make sure you are controlling the culture.