We’re thrilled to announce David Kay as Blackbird CrossFit’s August Athlete of the Month! A dedicated member for an impressive six and a half years, Dave has been a cornerstone of our community alongside his wife, Bec. Their involvement runs deep, with consistent participation in events like the annual MURPH, gym socials, and the exhilarating Battle in Birdland. Dave and Bec also just joined the ranks of our 2 year Committed Club, attending 15 or more classes each month for 24 months straight.
Over the past year, Dave’s competitive spirit has reignited. Partnering with fellow Blackbird member Haley, they have had a great time doing local CrossFit competitions, and even getting on the podium a few times. But they knew it was time for their first Rx-level competition. Dave and Haley committed countless extra hours to training, arriving early and staying late to refine their skills.
To complement their hard work in the gym, Dave sought the expertise of our Blackbird Nutrition Coach, Mary. Embarking on a disciplined nutrition plan four months before the competition, he impressively shed 20 pounds while preserving muscle mass. This transformation was a testament to Dave’s commitment and Mary’s guidance. His enhanced performance in the gym is a direct result of this holistic approach.
While Dave and Haley narrowly missed the competition finals, their determination and progress are undeniably inspiring. Their journey showcases the power of dedication, teamwork, and expert guidance.
The Kay family is an integral part of the Blackbird CrossFit fabric. Their positive energy and unwavering support make them beloved members of our community. Dave’s achievement serves as a powerful reminder that age is just a number. He has proven that dad’s in their 40s can not only excel as athletes but also inspire their families to embrace a healthy, active lifestyle.
We’re incredibly proud of Dave’s accomplishments and grateful for his inspiring presence at Blackbird CrossFit.
Congratulations, Dave!
Meet Dave…
Tell us about yourself
My name is David Kay and I am 43 years old. I live in Sykesville with my wife, Bec, and our three children (Andy 13, Alec 10 and Stella 8). We moved to Sykesville six years ago from Odenton, Md. I grew up in Columbia, MD where my parents still live. I am a Health Care Commercial Banker with PNC. I have been in the finance industry over 21 years, and is where I met my wife 20 years ago.
What made you start CrossFit? Has your motivation changed over the years?
I started CrossFit at CrossFit Glen Burnie (located in Odenton) 8 years ago. I was talking to Bec on how out of shape I was and that I was having trouble lifting Alec as it was hurting my lower back. I was worried that if I continued on this path, I would not be able to play with my children as they got older and bigger. I had heard about CrossFit and liked the idea of not having to think. After a long day at work, you just show up and everything is planned out for you. Bec found a Groupon for me for the Foundation Class at CrossFit Glen Burnie and the rest is history.
What has kept me coming to the gym is having my family involved. After we had our third child, I finally got Bec to try CrossFit and now that our kids are older, they join us for in-home workouts. It makes it nice to make time for the gym when everyone is involved and a little in-house competition never hurts. If Bec wins though it’s because she was shaving reps.
What is your proudest CrossFit moment?
My proudest moment happened a few months ago. I have come to enjoy CrossFit Competitions. It helps me focus on my training and keeps me coming to the gym. I also enjoy the team work and strategy and planning that goes into how to attack each workout. Luckily, I found a partner in Haley Horst, who enjoys the punishment too. After a successful competition season last year, we decided to try our first RX competition in May. It involved a lot of extra work, dieting, and trying to master new moves. We not only competed, but ended up just a few points shy of making it to the finals.
What is your favorite CrossFit movement, lift, or WOD? Least favorite?
Favorite lift is deadlift and WOD is any long chipper.
Least favorite is anything that involves kipping. I apologize to the anyone attending my class that has to watch me attempt to kip.
What impact has CrossFit had on you inside and outside of the gym?
CrossFit has shown me what small but consistent effort can get you. I have tried to take this mindset to help become a better parent, husband, friend, and employee. You don’t see results right away but when you look back at the end of the year, you notice how much you have grown and improved.
What do you enjoy most about Blackbird or CrossFit in general?
What I enjoy the most about Blackbird CrossFit are the people that attend. Over the last six years attending Blackbird, I have met some of my closest friends. There is never a weekend where we are not hanging or attending an event with someone we originally met at Blackbird.
What are your CrossFit goals? How close are you to reaching them?
My current goal is to work on my butterfly pull-ups / chest to bar. I am skipping kipping (giving up) and going right to butterfly. I am making progress, slow progress so maybe in another 8 years I will get there.
When you are not CrossFitting what is your favorite thing to do?
Watching my kids compete in sports and vacationing. All three kids do some sort of sport all year, so they keep us busy. Bec is in charge of our vacation plans, and she makes sure our year is booked out in advance and that we do not let any PTO go to waste.
What is one fun thing about you that we may not know yet?
I am an undercover gamer. If anyone is looking for a mediocre healer for World of Warcraft let me know.
What is the one tip you would give someone considering CrossFit or new to CrossFit?
CrossFit is overwhelming at first so take it slow. There are a lot of new movements to learn, so modifying or more importantly substituting (with the coach’s guidance) works and will give you the results. Also don’t be afraid to ask members questions. The seasoned members enjoy CrossFit and enjoy talking about it even more (myself included).
What is your diet like? Has it changed since starting CrossFit?
Over the last couple years, I apparently went into a permanent bulking phase. When Haley and I signed up for our RX comp, I knew I had to get my diet under control. I was able to work with coach Mary Dunn on coming up with nutrition plan. Even though it was only for the four months leading up to the comp, she came up with a tiered progression plan to help me lose 20 pounds without losing any of my strength. She taught me I didn’t have to make drastic changes, but to make consistent little improvements ever week. I have used what she taught me to make sure I eat enough protein and to watch the cheat meals on the weekend.
What is your favorite workout fuel? What about your favorite indulgence?
An old indulgence of mine is some whiskey on the weekend, but since Mary says that doesn’t fit my macros – Tequila it is.
What takeaways or insights do you have for training for longevity?
I have learned to listen to my body. I have a had a shoulder injury from High School Baseball (I will get it looked at eventually). Over the years I have figured out what movements will aggravate it and when to back off and let it heal. Also stretching is important before and after in recovery.
FREEWRITE:
I want to thank Blackbird CrossFit for the last six years and for being the Athlete of the Month (check must have finally cleared). When I first joined the gym, Matt Titus made a comment that as a coach/owner he has the mentality that the hour that everyone comes to the gym may be the only hour that member has to escape. That is exactly the case. For that one hour a day, I can leave everything I am worried about at the door and just workout. It has been a place where Bec, my children and I have met our closest friends over the years.