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Andrew Koch

 andrew-koch-bw.jpg  andrew-koch-snatch.jpg  andrew-koch-heli.jpg


Age: 31 

Height: 5' 11"

Weight: 195 lb

Hometown: Colorado Springs, CO

Affiliate: CrossFit Springfield

Region: North Central

Contact Info:  Andrew.W.Koch@gmail.com 


Athletic Accomplishments:

2011 St. Louis Affiliate Challenge - 1st place

2012 St. Louis Affiliate Challenge - 1st place



Fran Time: 2:15

Helen Time: 7:36

Grace Time: 1:32

Filthy 50: 15:42

Fight Gone Bad: 420

400 Meter Run: 0:59

5K Run: 19:09


Clean & Jerk: 305 lb

Snatch: 235 lb

Deadlift: 475 lb

Back Squat: 395 lb

Overhead Squat:

Pull-ups: 58



SPN's mission is to lead, motivate and inspire health and wellness through all natural, high quality nutrition helping athletes live and perform to their potential. We wanted to share what our athletes do to help lead, motivate and inspire the community around them.

Tell us about your CrossFit journey.

I initially started dabbling in the CrossFit.com WODs in 2008 while in Fallujah, Iraq, but I didn’t fully commit, and half the time I didn’t even understand the workouts! Once I completed my deployment, I returned to Okinawa, Japan, and began training at CrossFit Asia, where I learned about the CF methodology, as well as the applicability to military life and requirements. That experience was cut short by a deployment to Helmand Province, Afghanistan, where I primarily trained CrossFit with a small group of other Marines. Even though I wasn’t able to train as regularly as I had in the past, I was amazed by the gains that I made, even on an irregular schedule. Upon redeployment to Okinawa, my family moved to Springfield, MO, where I dove in head first and really began to “hit my stride.” 

What does being leader mean to you? Who have you looked up to as a leader?

I think that my leadership philosophy is based on my career and experiences as a Marine Officer. I think that the most important thing a leader can do is set an example for others to follow. Every time that I have taken command of a new unit, one of my first orders of business is to show my Marines that I am not above anything that I would ask them to do; whether it is physically training with them, firing weapons with them, or picking up trash in a parking lot with them, the individuals you are charged with leading need to see that you are willing to get dirty alongside them, because it shows that you respect them.Additionally, I think it is important for leaders to clearly define expectations. “Inspect what you expect,” is a great way to describe it. Lay out expectations, and then follow up to ensure that expectations are being met.

As far as someone who I looked up to as a leader, I would say that would be my grandma. She was the “matriarch” of our family, and although she was small in stature and in voice, her leadership style and impact on everyone she met was huge! I think what I admired most about her was that she was not afraid to go against the grain, or break from popular opinion. Although this is a simple example, it is a strong one (especially if you come from a family that places as much importance on football as mine does...). My entire family is from Colorado, except for my grandma who was from Joplin, MO. Naturally, everyone rooted for the Broncos every Sunday, including my grandma, except for when they played the Chiefs. I can remember everyone heckling my grandma for her Chiefs sweater, but she never let it get to her, and she would quietly cheer for the Chiefs and her dedication never wavered. I am a loyal Chiefs fan to this day.

Tell us what motivates you? How do you stay motivated and how do you motivate others?

I have always been motivated by a challenge, which is why I joined the Marine Corps instead of one of the other branches of the military. I do not like to lose, and I cannot handle someone telling me that I can’t do something because it is too difficult. However, I know that regardless of how good you are at something, there is always someone who is better, and my motivation is to catch and pass that guy! To stay motivated, I think about my competition, and picture them training harder which make me train harder. 

What is the difference between being held responsible and accountable?

This is a difficult question to answer, and I have sat through long discussions and arguments about this very topic. I think the easiest way to answer this is by saying that an individual who is accountable for something has been given complete ownership. That person will answer for their actions, whether right or wrong, and will take ownership of the outcome, good or bad. An individual who is responsible for something still has expectations of them and likely “owns” a certain part of a task, project, etc., but their ownership is less than the person who is accountable. Someone can be responsible for something, but not accountable, but someone who is accountable for something is also responsible for it. For example, a homeowner is accountable for the well-being of their home. A renter is responsible for taking care of that home, but at the end of the day, the homeowner “owns” it!

What inspires you? What/who do you look to for inspiration?

I am inspired by people, especially children, who have overcome an obstacle as if it didn’t even exist.

This (http://www.dorset-ortho.com/having-no-legs-wont- stop-me/ellis-challis-7-school-football-team-613x557/) for example, is inspiring as hell.

Having no legs won't stop me!

I think children are some of the most inspiring people in our culture, because they don’t ever feel sorry for themselves, and I have huge respect for that. 

Describe your training methodology?

It depends on the time of year, but I typically train once per day in the summer and early fall to give my body a break. In the late fall and early winter, I spend a lot of time working on strength training and improving my power and Olympic lifts. Mid winter through the Spring is spent doing two workouts per day, one of which is usually strength biased with heavy squatting, the other focusing on skills and gymnastic movements with lighter weights. 

What are your goals for the next 1-2 years and how can SPN help you achieve them?

My number one goal is always to be a better Marine; I see myself accomplishing that by always striving to be the best in everything that I do, whether that is physical, mental or moral. SPN helpd me by providing quality products that help me continue to improve physically, and recover better. Also, being able to steer my Marines towards a company with a solid vision and mission aimed at improving quality of life through nutrition will be a valuable resource. Second, I want to take 1st Place at the St. Louis affiliate challenge in 2013, which would be a three-peat for me, as I won in both 2011 and 2012. I also want to finish in the top 5 at Regionals this year for the CrossFit Games. The product that you all provide will help me with my recovery, as well as ensuring that the supplements that I put in my body are high quality. My final goal is to run a perfect 300 Physical Fitness Test and Combat Fitness Test this year.

Three words that describe you?

Leader, honorable, Marine. 

Thanks Andrew!