FHQ: Tell me a little bit about how you got started in CrossFit. This was your seventh Regionals appearance, so it’s obviously been a big part of your life for some time.

Whitney Cappellucci: I was first introduced to CrossFit by a rugby teammate in college. She didn’t warn me, she just said we are going to try out a group class.

My first workout was dumbbell thrusters and running. I thought I was in decent shape because of rugby and that workout destroyed me. It has been a huge part of my life every since. I started out just supplementing rugby with CrossFit, then eventually only did CrossFit. I started in 2007 and began coaching in 2008.

FHQ: So not only are you an excellent CrossFit athlete, but you also just got accepted into med school! Congratulations! Tell me a little bit about what it’s like trying to balance your training with school work.

Whitney Cappellucci: Thank you! Yes, I heard the news less than 24 hours after I qualified for the CrossFit Games.

I am considered a non-traditional student, meaning I did not come straight out of undergrad right into medical school. I’ve been a full-time personal trainer and coach since 2010 after I graduated with a B.S. in Exercise Science. In the past 5 or so years, I’ve been balancing working full-time, training to one day compete at the CrossFit Games, volunteering, shadowing physicians and learning American Sign Language and Spanish (I’m still not fluent in either, but I’m working on it.)

I’ve had some very early days, waking up at 3:30 a.m. and some late nights, finishing up volunteering in the Emergency Department until 10:00 p.m. I made it work because I really am passionate about both medicine and CrossFit. It is easy to continue heading in the right direction when you know it will be worth it.

FHQ: What did your training look like going into Regionals this year? What do you think made the difference between this year and the years previous? Why did you make it to the Games this year?

Whitney Cappellucci: I think there is a collection of reasons why this year was different. First, I have a phenomenal coach, Ben Abruzzo Jr. (@snowgoat01). He has very few athletes, but is incredibly invested in them.

Second, I had some solid training partners this season. One athlete in particular is Tylinn Rashan. Tylinn also competed at Regionals in Dallas and excels in things I am not so good at. It’s good to practice those things with her. In addition to Tylinn, some of my very good friends made efforts to work out with me as often as possible to push me.

Lastly, I was definitely more mentally prepared this year. Last year, I placed 6th place, missing a qualifying spot by 1. It was the first year of the “super” Regionals, there were several Games athletes in my region and I thought even placing in the top 10 was an aggressive goal. After that year, I learned that I CAN hang with the best ladies in the world and I am capable of qualifying for the Games. This year, I really wanted it and I wasn’t just going into the weekend to “do my best and see how it goes,” which was what my mindset was last year.

The look of destiny. One more to go. #talklessdomore A photo posted by Ben Abruzzo (@snowgoat01) on May 15, 2016 at 12:59pm PDT

FHQ: What was your strategy throughout Regionals weekend? You came in in a lower seed and managed to dominate your way all the way to second place.

Whitney Cappellucci: This is funny. I get a lot of crap about this. I have always done much better at Regionals than I have in the Open. It doesn’t bother me at all that I come in so far down the line except the fact that I am not in the fast heat on Day 1. I know the Open doesn’t matter once you hit the floor at Regionals.

Because of my past experience, I know that every second really does count. My goal was to not regret the outcome of any events by wasting time. If I needed to rest, I would count my breaths. Five breaths is too many in most workouts. If I’m resting for five breaths then I need to break more frequently with shorter breaks. I just wanted to give my last shot at qualifying for the Games my absolute best effort. If I didn’t qualify, it wasn’t because I was feeling sorry for myself.

FHQ: Now that you know you’re going to Carson in July, what are your plans as far as training and nutrition goes? What are some of the main things you’re going to be working on?

Whitney Cappellucci: I trust my coach and will do whatever he programs. He has broken down the Games events for the past several years and made this crazy spreadsheet with what showed up when, how often and for how long. He’s making sure we hit everything while still doing basic CrossFit. I do know that I will be doing a lot of running and swimming between now and then.

My nutrition won’t change much except for a small increase in total calories on days with more volume and paying close attention to my hydration.

I’m also not allowed to work out inside unless I have to. Ben wants me to get used to the heat. The heat is obviously an element of the CrossFit Games that is a non-factor in the other parts of the season.

FHQ: What are you most excited for with your first individual appearance in Carson? What is your dream event that you hope to see in the Games?

Whitney Cappellucci: I’m just excited to be there among the fittest in the world. I’ve watched the Games every year and always really wanted to be there. Everyone at the Games shares the same quality of wanting to suffer and come out stronger. We want to see if we can pass the test. I just want to see how well I can do out there. I have nothing to lose at this point and I am not competing anymore after this year, so I TRULY want to give it my best effort.

My dream event would have heavy cleans or deadlifts, rowing and legless rope climbs.

FHQ: On the other hand, any events you’re nervous for?

Whitney Cappellucci: Unbroken handstand walking events are my worst! I would also be upset to see a lot of burpees. I am not good at handstand push ups either, but I like them for some reason.

FHQ: It’s been a heartbreaking Regionals season so far and we’ve seen several incredible athletes fall just short of making a Games appearance. Seeing as how you’ve felt that pain before and now have overcome it to qualify for the CrossFit Games, what would your advice be to them?

Whitney Cappellucci: First, I think the people who are disappointed are allowed to sulk a little bit. Then it’s time to get it together.

One of my favorite quotes is actually written on our wall at CrossFit Albuquerque. “Victory is the sum of suffering.” If the outcome wasn’t what you wanted, learn from it and form a plan and be willing to suffer to get what you want. On the other hand, in the grand scheme of life, sometimes I have to remind myself that it is just exercise and there are people in my life that I love who love me back and don’t care if I qualify.

The fact that I’ve tried to qualify for years and have fallen short so many times made my second place finish this year unbelievably amazing. It definitely took a few days to sink in. Failure is not a bad thing.

Can we please just talk about this for one second…. I still can’t get over it!!! #whitcapp#wcw#strong#gamesbound#rockstar#athlete#coach#friend#humility#talent#hardwork#dedication#energy#crossfit#experience#southregional#ropeclimbs#humble#indpiration#fitness#beast @crossfitgames @thedavecastro A photo posted by Sarah C. Rowe (@sarahrowe20) on May 18, 2016 at 7:05am PDT

FHQ: Are you close friends with a lot of the female CrossFit athletes or more of a fan? What’s it like competing alongside them?

Whitney Cappellucci: I would say I am just acquaintances of some of the Games athletes. I haven’t spent much time with any of them in particular. No Games athletes live in New Mexico (although Maddy Myers moved last year and yes, we are friends.) I have not met her yet, but I am a big Julie Foucher fan because she is doing an awesome job of blending medicine and CrossFit.

Competing alongside them is awesome. Everyone is down to Earth. I must admit, doing the Event 3, the wall balls and pull ups beside Camille was a bit intimidating because she has some of the fastest pull ups in the world and I’m a much longer, slower athlete ha! I was very honored to be in the same heat as such great competitors.

FHQ: You’ve said this is your last year competing since you start medical school soon. What have you learned through this journey? What have been your favorite memories?

Whitney Cappellucci: I’ve learned that all of the struggling, fighting, problem solving, and frequent failing are not for nothing. I’ve learned to take something from every mistake and gain wisdom from it. I’ve learned it is OK to fail as long as you get it together and make a plan. I’ve failed A LOT in the process of getting into medical school as well as trying to qualify for the CrossFit Games.

I have to say that my favorite memories are competing on the team in 2010 with some of my best friends. My boyfriend (who was not my boyfriend at the time) was on that team with me. We were all very close and equally inexperienced in CrossFit. We made plenty of mistakes that year and it’s absolutely comical and actually very cool to look back and see how far we, and CrossFit, have come. We have a highlight reel from that year that we like to look back at and laugh after we’ve had a few beers. That was a great year.