November Athlete(s) Spotlight–Coaches Lincoln and Layne


November Athlete(s) Spotlight:


Coaches Lincoln Stewart and Layne Palm


(Click the name of the Coach Bio you’d like to visit!)

Note from Coach Phil:

     I thought this would be a good way to introduce two of the newest faces in the CFD coaching staff to the community.  This month, we will spotlight Lincoln and Layne, who have both been active in the sport for some time and have risen through the ranks to also coach the sport they love.  I like to showcase how this process works, as all of our coaches have been groomed from within and do a great job of both leading a class when they are put to the task as well as lead by example in their hard work they put into their own schedule.  They’re both very intelligent guys who are currently pursuing a higher education in the field of strength and conditioning, so they bring a lot to the table already.  Check out what they had to say!


1.  How long have you been a member at CFD, and what made you want to get started?

Lincoln:  I have been a member at CFD since February of 2015.  I knew a few members that worked out here and really liked it.  I was looking for a new direction and a place to take my training to the next level and once I visited and met Phil and Mike and some of the athletes I knew it was the place for me.

Layne:  I started at CFD about a month into my freshman year of college, so two years ago now. I had been doing CrossFit for a while with wrestling, but just for more of the conditioning benefits. Before coming to Dubuque I had heard a lot of really good stuff about CFD from my trainers and friends back home. I was really excited to get started because everyone told me how the gym was known for how strong they were, and I wasn’t particularly strong!


2.  What changes have you seen in yourself since your very first day?

Lincoln:  I have seen a lot of changes since my first day, most of them mental.  When I started at CFD I had some mental toughness, but no more than the average joe on the street, now I look at workouts that normally I would look at and want to quit before I started and say “ Let’s do this, I am going to crush this before it crushes me.”

Layne:  Well referencing back to my first question, I have now been able to move weights that I never thought possible! It’s amazing the differences I have seen in myself over the past two years. Not only have my numbers on every single lift skyrocketed from that day, they continue to climb! Also since starting at CFD, CrossFit has shifted from a hobby to a passion. It has shifted to be a very high priority in my life with dreams of competing at the highest level of the sport. I don’t think that would have ever happened if I hadn’t came to CFD.


3.  What did you do for fitness prior to CFD, and what do you like most about CrossFit?

Lincoln: Prior to CFD, I did Crossfit at several other boxes and before Crossfit my participation in fitness was practically zero.  I think the community is what I like most about CrossFit.  I am no different from thousands of CrossFitters around the world who went to a regular gym and got bored and just stopped going.  CrossFit’s community keeps me motivated and coming back for more pain.  There is just something about suffering with some of your closest friends that makes really fun.

Layne:  Prior to CrossFit my focus was almost solely on wrestling. During high school I played a few other sports: two years in soccer, and my senior year I played football, but those sports always came in a distant second to wrestling. I fell in love with CrossFit I think because it translated so well to wrestling. The mentality of grinding through a workout always reminded me of the mentality I had on the mat. Just the mentality of fighting through the pain and grinding it out until you have nothing left so you lay on the floor for 10 mins afterwards, I love that.


4.  What type(s) of workouts are your favorite?

Lincoln:  I tend to like workouts with barbell movements.  Cleans, jerks, snatches, and overhead squats are by far my favorite movements.  Long chippers and EMOMS are my jam.

Layne:  I love snatches. Hands down my favorite lift! A one rep max or even a workout like 30 snatches for time. After that I would have to say chippers, I love chippers because they are normally long and you just have to fight through it as fast as you can and you normally get to see a good variance of movements in one workout.


5.  What type(s) of workouts do you least like to see come up?

Lincoln:  I dread seeing any sort of strictly aerobic workouts like rowing or running.  Every time I see Air Assault sprints I die a little inside.  But I am working on it. (See question 2)

Layne:  Heavy Deadlifts.  If there is one thing that I dread seeing in a workout it is heavy deadlifts!


6.  What are you goals going forward?

Lincoln:  I think my biggest goal right now is to hit a body weight snatch.  I am only 5 pounds away so I think that’s coming pretty soon.  Other than that just trying to see how far I can push my mind and body becoming the best athlete and coach I can be.

Layne:  Overall I want to be fit for life. I love the fact of knowing that almost any obstacle life throws at me I’m going to be prepared to conquer that obstacle. But furthermore after that I want to make it to the Games someday, thats what I think about and dream about everyday. Thats what keeps me coming to the gym everyday and putting in hours after hours. Im taking my goals in small steps though, so the first step is regionals, so right now I’m working out to qualify for regionals and then we will look to focus on what comes next.

7.  What advice do you have for someone just starting out at CFD?

Lincoln:  Stick with it.  I know it’s tough, maybe tougher than anything you ever done, but it’s worth it, I promise.  Take it from someone who went from sitting on the couch, doing nothing physical, and eating a whole Little Caesar’s pizza in one sitting 4-5 times a week to losing 80 pounds and being able to see his toes when he looks down for the first time in almost 7 years.  It’s worth it.

Have a goal! If you don’t have a goal, if you don’t have a reason why you are coming to the gym everyday then it won’t last and you won’t want to keep coming. Make a goal for yourself, whatever it may be, it will be different for everyone. Think about that goal every single day, let it consume you and you will be able to achieve whatever you want. Do that and coming to the gym everyday won’t seem like a task to check off your list but rather something you are excited and anxious to go do everyday! Not to mention everyone at CFD is awesome, they will make you want to come back everyday too! The community here is like no other, whatever stage of life you are coming from, there is a place for you here! So get off your ass!

Lincoln:  Just a little side note:  I am very excited to be able to grow and learn as a coach from some of the best coaches and athletes I have had the pleasure of knowing.  I look forward to working with you all and being able to get to know each and every last one of you as not only athletes, but friends as well.