Dave Farmer : Fit for Family. balancing CrossFit, Running, and Fatherhood
Dave Farmer, first off proud Husband to Shawna and Dad to Liam who just turned 5, which is crazy and I can't believe where the time went! (We are having a blast though!). Fitness has been a part of my entire life through team sports and when I was 13, like most teens at the time, I got a gym pass to the Y in Sydney and ever since then, I have been hooked! Coming up in August, I am celebrating my 10 year anniversary with discovering CrossFit and I can truly say that it has helped shaped me into the Dad and husband I am today. Because of my passion for CrossFit, I also pursued taking my CrossFit Level 1 Coach certification and currently coach at 212 High Performance Training in Sydney.
Over the past year and a half, I have caught the "running bug". I dibbed and dabbed through my 20's running, but this past year my midlife crisis with entering my 40's has seen me complete three half marathons, local road races, an ultra race and I am committed to run a Marathon this year at the Fiddlers Marathon in October. I am also currently training for the Big Breton Backyard Ultra, which is upcoming in September at Coxheath Mountain. This past year, I also ticked a bucket list goal of qualifying for the CrossFit Games Quarter Finals for individuals and my age bracket (40-44). I am a Social Worker by trade and work in management for a local not for profit, and I believe my fitness helps me to be a better employee for the individuals and team members I support each day.
My definition of fitness is all about consistency. Whether you do CrossFit, go to the gym, or go for a walk, you have to do something each day to make small deposits into your fitness bank account. These small deposits will continue to add up exponentially over time and will allow you and in my example to still keep jumping on your child's trampoline into your 40's. My current regime is CrossFit 4 days a week along with 4-5 runs a week. I like to train hills and try to hit Coxheath Mountain for a trail run at least once a week. You will usually see me with my weight vest running, as I believe training and the process of getting ready for a race should be harder than the actual race itself. My secret to getting fitter as I age has been adding the weight vest to my training and honestly picking and choosing my spots through the week of training of where I tend to go harder than a day earlier in the week. I find as I age, I need to be smart with training and trying to PR everyday in the gym doesn't work. More is not necessary best and balance is key along with stretching and mobility. Also, take a rest day! A rest day in my opinion is extremely beneficial and helps to prevent burnout. Adding stretching and mobility, this has also been an awesome tool to keep upping my fitness and hitting PR's. If you are lifting weights, doing CrossFit or any form of functional fitness, you need to stretch and do some form of mobility in order to reset for your next workout. I honestly wish I knew the benefits of mobility and stretching 10 years ago, but seriously this is something if you are not doing you need to start incorporating.
My last tip is to train with a group of people. This is why I absolutely love CrossFit and its methodology. I love pushing my limits with like minded individuals and in my opinion, this will only make you fitter. Working out in a group setting also makes you accountable and there is nothing wrong with a little healthy competition with a gym bro. I know for example in working out with Scott in the past, I am going to push myself more with him alongside me and thus that only helps to improve my fitness. There is something special with suffering with a group of like minded individuals and the bond it forges, that is why CrossFit gyms have such amazing communities.
In order to kick off my morning, I am a huge proponent of getting good quality sleep. I have found over the last 2-3 years, I have really dialed in my sleep and this in my opinion has allowed me to continue to hit PR's as I age now into my 40's. I need to get 7-8 hours of quality sleep a night in order to take on the day. Hydration is also key as I make it a point to start drinking water and electrolytes to start my day along with my daily protein shake. Similar to training, consistency and being boring and eating the same things each day truly also helps to improve your fitness and overall health.
I like to eat a well balanced diet, I am not super strict, but I make sure to make good food choices throughout the day. For example at lunch, it is usually chicken and veggies and throughout the day healthy snacks such as fruit, shakes, protein bars, etc. Since I started running more, I want to keep my weight where it currently is so you can find me endulging more on carbs then ever before.
Again, balance is key and on the weekend, our family likes to have Pizza (great fuel for long runs the night before). Similar to my training, the more consistent you are with healthy diet habits, this makes it easier to choose healthier options throughout the week. My advice is, have the pizza but the next day, back on track and get after it.
My values and vision is always Family First! My proudest accomplishment is my young family and being at Dad. I want to subtly show examples to my son each day of the importance of hard work and being physically active. I push myself each day to be present for my son and spend as much quality time as I can with him. I want my son to always feel that I am in his corner and his biggest fan. Also, don't be afraid if they fail, it builds resillience and this is what helps to create critical thinkers and society needs this right now more then ever.
Similar to the above, it starts with both myself and my wife being positive role models. We want our son to be healthy and active and we feel that when he sees Mom and Dad working on their fitness this will help us to lead by example. We want to normalize this lifestyle where it is just second nature to where Mom and Dad are going to the gym or running a Marathon, for example. It is important to the both of us to be as healthy as possible in order to be the best parents we can be. Focusing on your fitness is not being selfish, this will only make you a better Dad. I would love to see down the road where all three of us are running in a race or taking part in the CrossFit Open for example.
What fuels me is to be a positive role model and the best Dad I can be for my son. I want to give my son the best I can each and every day, and my hope is that as he gets older, he will realize that his Dad will always be there for him and in his corner and proud of whatever he does. I also never wanted to be that Dad that would sit around with the boys on a boys trip for example, and say something to the effect, "back when I was in shape". My driver is to be more fitter than the year previous as I get older. Fitness I believe builds discipline and leads to improving all areas and aspects of your life. My passion for fitness at this stage of my life, is to be the best version of myself for not only myself, but my family at the end of the day. My family deserves the best version of me and by making fitness a priority in my life, this allows me to be the Dad I need to be for my son.
My long-term conquest is simple, to be the best Dad and husband I can be. I try to be better each day then the day previous. I think it is so important for Dad's of this generation to raise children who are good human beings. I really think that if we all do this, the world would be such a better place. I also believe rather than worrying about buying your kids the latest tech toy or whatever is the flavour of the month, what matters is spending quality time and making memories with your child. Your child is not going to remember in their 20's the toy they received when they were 6, they will remember how Dad treated them and made them feel.
I also believe that by staying in shape as you age, you will be able to be there to eventually run around with your grandchildren hopefully. Being a Dad is one of life's biggest blessings, I truly don't take this for granted and I strongly believe that it is our role is to set the bar as high as we can and then hopefully my son for example, can raise that bar even higher for his children someday. By doing this, this will make the world a better place.
Dad's reading this, you are all doing a great job and keep continuing to show up for your children and spouse each day and lead by example.
I have known Dave for a long time now, he was one of the original members of CrossFit Per Ardua and was ALWAYS ready for a challenge or a solid head to head battle. His son Liam was in and out of the gym since he was born, which was awesome to see for me because that is exactly the way it was for Ben.
While great all all fitness, if you need some advice for anything running…give him a shout. Follow him on socials, @d_farmer30
