June Athlete Spotlight: John Rocha


Name: John Steven Rocha

Height: 5’11″

Weight: 210

Age: 43

Profession: Voice Over Actor

How long have you been a member at Cave CrossFit?

Since October of 2012

How has CrossFit changed your life, lifestyle, level of fitness?

It has improved my fitness tremendously, changed my diet completely, reawoke my competitive desire to stay in good physical shape that I hadn’t had since my 8 years in the US Army. It’s also made me much more knowledgeable of what constitutes a healthy lifestyle as I experience the changes in my body while I navigate my 40s.

What is your athletic background?

I’ve played sports of all kinds since I was in high school. Football, basketball, soccer, track & field, tennis and rugby. I also ran a few 10ks when I was in the military.

Favorite WOD: Honestly, I gotta say Murph immediately became my favorite WOD after doing it for the first time this year. The mental and physical challenge to completing this WOD is worth it for the satisfaction you feel at the end. Also as a former military man, I attach a certain extra level of significance to it.

Favorite Lift/Movement: Deadlifts. Absolutely love them.

Least Favorite WOD: 14.5. Lord, NOTHING will ever test my will and body like 14.5 did. Nothing.

Least Favorite Lift/Movement: Overhead squats (only because they are my toughest skill to master)

What are your proudest achievements?

Losing 14 pounds during the ‘Build A Better You’ Challenge from last year. It was tough to confront the lies I had to been telling myself about my diet. Being able to stick to the plan, thanks to our great coaches, and do most of the WODs before my knee injury (from playing basketball) was a turning point for me in CrossFit. Very proud of what I was able to during that challenge. I knew afterwards without a shadow of a doubt that CrossFit was the right thing for me.

Name one goal and/or personal record you would like to accomplish through CrossFit?

My #1 goal right now is to compete in my first event. It has been gnawing at me over the last few months and it’s time to make it happen. I also would like to get down in weight to 195-200 pounds and see how much better my movements and endurance will be.

Any advice for someone thinking about trying CrossFit or someone who has just started?

My advice to anyone who is thinking about doing CrossFit or just started is ALWAYS listen to your body. It’s the #1 thing in my opinion. CrossFit will test you and push you, but you have to understand that you are responsible for understanding the limits of your body and the correct ways to push them. Injury usually happens when you take on too much weight, use improper form or rush through movements in an effort to satisfy ego. The changes in your body and fitness will come if you understand CrossFit is a marathon and not a sprint. And if you have some great coaches along the way who guide you through it effectively. Trust me on that!