With an impressive physique and many accolades earned in Crossfit competitions both local and international, it’s a surprise to find out Rocky Dorjsembe had only started learning the ropes of the program two years ago. The Mongolian is in Cebu to study, and in his free time, he was working as a coach in a local gym. “A Korean man visited and trained with us,” he recalls. “I was impressed by his strength and the physical abilities he demonstrated. I found out later he was a competitive Crossfitter.”
In his willingness to learn more about Crossfit, he decided to try it out by visiting Southside Fitness (formerly Crossfit Pintados), the first affiliate Crossfit box in Cebu. “After a short workout—only seven minutes of intense exercise that included pull-ups, push-ups and air squats—I was out of breath,” Rocky admits. “I realized I was not physically fit enough as a coach and fitness enthusiast.”
Adding to his fervor, he was stunned at how cheerful people were, and enjoyed the competitive but fun atmosphere that he had never experienced at regular gyms. “That feeling of community kept me going time and time again, until it became my second home.”
Now, Rocky is a Crossfit L1 Instructor at Southside Fitness, and considers the program as a sport and career. “I work out five days a week, with the other two being active rest days. A training day has about two to three hours of exercise,” he explains. “Crossfit promotes functional exercise, balancing body weight movements with cardiovascular endurance, stamina, physical strength and gymnastic agility.”
His regular exercise regimen includes working on strength through Olympic weightlifting programs. After that, he proceeds to metabolic conditioning, which combines cardio, weightlifting and gymnastic movements at high intensity for short periods of time or a specific number of rounds. On his rest days, he tries to help muscles recover through low-impact exercise like yoga or swimming.
Of course, working out isn’t the only aspect of the program—part of the discipline is the Paleo diet, popularly known as the caveman’s diet, which advocates natural food and more protein. “I try to follow this idea most of the time—a lot of protein, a bit of carbohydrates, healthy fats, and a lot of fruits and vegetables,” Rocky says.
As a competitive athlete, Rocky also takes some dietary supplements and whey protein shakes to increase intake of vitamins and minerals. “A healthy diet is balanced, so occasionally I will enjoy pizza, a beer or ice cream,” he admits. “I am still a human who wants to enjoy life.”
Rocky has competed in several Crossfit competitions, which he continuously prepares for. “The main difference between regular training and training for a competition is focus and consistency,” Rocky explains. “Competition is mental, so I also make sure to prepare mentally.”
Despite having tried a number of different workouts before, Rocky particularly enjoys Crossfit for always keeping him on his toes. “I always want to try new things and combinations. Every day there is something different, so you will never be bored,” he shares, although he adds that the sense of community is something he appreciates. “One of the best things about choosing Crossfit is that motivation is everywhere. Every day I train, the other members are cheering me on to do my best.”
That sense of community, of course, is two-fold. “I am coaching now, and I can see that my achievements inspire others to achieve more,” Rocky continues. “Seeing how I can help others improve motivates me to keep coming back to this community. Really, it’s more like a family to me.”
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