If you have not gone to the 5:30am class you have not had a chance to meet a great guy! Congrats Edger

Athlete Spotlight:

Name: Edgar Llamas

Age: 35

Height: 5’11”

Weight: 195lb


Max Back Squat: 355lb

Max Clean: 205lb

Max Snatch: 145lb

Max Deadlift: 360lb

Fran: 6:28

Grace: TBD

Cindy: 19 rounds

Fight Gone Bad: TBD


Describe yourself: I am a goal oriented, ambitious and driven family man.  Married and father of a 3 year old son, I strive to never settle and try to achieve the very best.  I have an “all or nothing mentality” in all facets of life so Crossfit seems to fit the bill just right!  Go hard then rest… I love it!

Professionally, I am a project manager in the building automation and controls industry, responsible for implementations in the US market and expanding worldwide.  I’ve held six professional positions since graduating from college with a degree in Engineering in 2000 and have learned that you get what you put in and it’s all about having the right mindset and attitude.  This not only applies professionally but at the CFD box… put in the work and results will come!

My athletic background was primarily traditional weight lifting, some high school football and lots of backyard basketball.  A severely torn ACL injury twelve years ago put a setback in playing the game of basketball that I love.  CFD has given me some newly found confidence in being able to do things I haven’t been able, or felt comfortable doing since my injury.  I can now squat below parallel (well when I’m not too sore) and actually don’t fear high impact activities like box jumps!  Thanks CFD for helping me channel my efforts into results!


How long have you been a member at CrossFit Downey? 18 months


Why did you start CrossFitting?

I have been playing around with weight lifting since I was a kid, probably since the age of 13 years old.  Being a naturally big guy, I got stronger rather quickly and at one point could bench press over 330lb.  As a side note, Crossfit has taught me that one’s max bench press isn’t important as there’s better ways to judge fitness level.  As I got older, I realized size wasn’t important and in fact the weight was adding too much stress on my joints and my cardio endurance was suffering.  After numerous years of off-and-on traditional globo gym workouts, I had reached a body weight of 235lb, most ever!  ENOUGH was ENOUGH, I joined CFD in April of 2011 determined to get lean and make a significant change in my physique and life.

I still remember calling and speaking with Di asking about the Crossfit.  I had just come off the P90X (not bad, but Tony’s jokes get old) and asked her how it compared and many more fitness questions, which I probably annoyed her with J … she answered my questions with such enthusiasm and I decided to sign up for the newbie class.  I still wasn’t sure what to expect but I decided to dive in head first.

Well not quite, let me tell you about my newbie experience and fundamentals course.  I showed up on a Saturday morning for the newbie class, I was early of course and so I got to watch the previous class do a WOD…I didn’t know what the heck was a WOD, and now can say it was probably the Fight Gone Bad WOD, but at the time I just said to myself oh man…this is not going to be good!  Of course the newbie WOD was far from that WOD, but it really took me out!  I was sore for at least 4 days… my wife made fun of me of course because I couldn’t move from the couch J

The fundamentals classes were also an experience, at least that’s what we’ll call it.  Not sure if we are suppose to WOD during the fundamentals but some smart-ass new member said, “hey coach can you give us a WOD at the end.”  He said sure and the fun began with KB swings and wall balls.  That day I will never forget as I got humbled with a very short but intense workout.  Coach Ben said to me, “C’mon, it’s only been 1 and a half minutes, don’t stop”…yes, less than two minutes into the WOD and at that moment I questioned whether Crossfit was for me… That BAD!  Ironically, KB swings and wall balls are probably one of my best exercises now and oftentimes can make up ground when competing with my 5:30am comrades since I’m not the fastest guy!


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

My lifestyle has changed immensely! I can now do things I haven’t been able to do since my early twenties or ever for that matter.  Not having the best balance, oh how I avoided HSPU… I am now making big strides and can do around 15 unbroken.  Thanks Coach Ray!

Crossfit is an integral part of my life and I actually miss the box when taking a few days off.  I can’t say I truly missed a fitness program before.  Perhaps, because it’s more than a fitness program it’s a community that can genuinely change your life.


What do you like best about CrossFit Downey?

The competitive atmosphere, coaching and encouraging group of men and women with one goal in mind – how hard can you push to finish… with proper form of course J

To put things in prospective, I wake up at 4:45am to attend the 5:30am class.  What a group!  Some of you have been MIA as of late, let’s get back too it!  Seriously, it’s not easy to wake up that earlier but we drive each other to show up and give it our all.  More than a couple days off and text messages are sent, holding each other accountable.

I can’t emphasize enough the training program…I would like to give a special thanks to all the Coaches…what a dedicated group!  Special thanks to Oscar, Kim, Ray & Corona!  Also to Di for helping me sign up, answering my questions and weighing me the first week (what a reality check).


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

Nutrition is key, and to emphasize unless you are younger than 25 years old or are a physical specimen, you have to watch what you eat first…most of us aren’t Rich Froning so we can’t get away with his diet.  Not say Froning’s diet is poor just wouldn’t work for most… definitely including me.


What are your proudest CrossFit achievements:

So so many… but in general not giving up!  Being able to do Pull ups without a band and HSPU… still working on the Double Unders.


Favorite WOD and Time?

Desforges… 38:39 (225# DL, 95# C&J) … maybe not favorite but one of the most memorable since it’s just a crazy WOD (tore up my hands)… haven’t done for a long time and looking forward to RXing the next time!



Least Favorite WOD?

Probably Murph, although haven’t attempted Kalsu, which most fear


Favorite Lift:

Front Squat…hopefully with more training, Cleans


What are your fitness goals?

Not really sure… continue to strive to achieve more for now…

Although, 405lb back squat, 425 deadlift, 255 Clean, 25 unbroken pull ups & ring dips, 60 unbroken pushups, all while maintaining a body weight of 190 to 195lb and dropping BF % wouldn’t be bad either J


How do you maintain healthy eating habits?

It’s not all about Crossfit and most know #1 is nutrition / diet.  Again, I started CFD at a hefty 235lb and lost about 40 lbs by incorporating primarily zone diet.  I now try to do paleo / zone but sometimes feel I “deserve” too many cheat days on the weekends… my week days are typically solid.  I need to get back to what has worked and to those starting new my advice is stay consistent for at least 6 to 8 weeks.  Let’s face it, life gets in the way, birthday parties, family get together, etc… focus on stringing as many consistent weeks as possible.  With CF and proper nutrition you will see results!


What was the most difficult obstacle when you started eating healthy and how did you overcome it?

This is not easy for me as I travel a lot for business (over 70%) and am constantly on the go.  Were you eat isn’t always as easy as packing a lunch.  Colleagues, customer / clients will want to go to a specific restaurant and that’s when your nutrition IQ comes in handy.  I feel I can make “healthy” or at least better decision anywhere.  Skip the fries, no mayo, no bun, no dressing, balsamic, olive oil, substitute side salad are all part of my daily ordering. Also, watch out for the hidden calories… a salad can be over 1200 calories with cheese and double ranch dressing.

Several weeks ago I gave up soda entirely, which includes my favorite diet coke.  I actually decided to stop all artificial sweeteners, which include splenda, equal, yellow stuff, pink stuff, all gone!  I drink my coffee black or add a splash of almond milk.  My 3 year old says I’m going to turn into an almond because I love almonds and almond milk so much…


What do you like to so on your spare time?

Crossfit of course, spending time with family, movies, music, sports, tech stuff, cars and hopefully more basketball soon


Favorite Vacation Spot:

Rio, Brazil and Cancun, Mexico… oh and did I ever mention how much I love Vegas!