Friday 130614

 

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Athlete Profile: Jacky M.

Hometown: Coram (Long Island), New York

PCF: When did you start with PCF?
November 2010

PCF: Favorite WOD
Running and body weight movements

PCF: Least Favorite WOD
Heavy weights and excessive pull-ups

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I’ve always been fairly active. in high school i ran winter and spring track and in college i played lacrosse on a club team. after school i started running and lifting pretty consistently and ran several marathons (always marine corp because i’m innately lazy and the start is a mile down the road). i started crossfit just to get a break from running – i had no intention of doing it beyond a few months – that was almost three years ago.

PCF: Talk to us about your thoughts after completing your first WOD.
First “real” wod was on a sunday – i remember three things about it. 1. it involved running and overhead squats 2. i loved it during and was destroyed after 3. i wanted to be better.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
The then vs. now was both physical and mental. it was crazy for me to think that that a 10 minute metcon was going to push me harder then a 8 mile run BUT the proof was that by sticking with it consistently i got fitter and faster (and was working out a fraction of the time). i’ve gotten better on everything (it was a pretty low bar to start with) except kipping pull-ups (urhh).

PCF: Favorite CF/PCF moments you’d like to share?
I think i finally started feeling like i was getting it after 6 months – i better understood what my limits were and was able to do a few metcons RX.

PCF: Any advice for our newbies?
1. just accept that the first few months are going to suck but if you are disciplined and consistently show-up you’ll get better. 2. the only way pull-ups and push-ups get better is by doing more of them so get off the bands and your knees and just do less reps until you build up the strength and endurance.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
I’m a loyal kind of girl. award goes to brian wilkins – my foundations coach. his ability to balance sass and constructive feedback is impressive.

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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Hip Raise
Alt: 3 Ring Row Drill/3 Planche Pushups

RX’d Level II Level I
EMOTM 10 Min
5-10s Ring L-Sit
3 KB Snatch, 53/35
For Time:
Row 1000m
20 Box Jumpover, 24/20
15/10 Clapping Pushups (Men/Women)
20 Box Jumpover
15/10 Clapping Pushups
20 Box Jumpover
15/10 Clapping Pushups
Row 500m
EMOTM 10 Min
5-10s Box L-Sit
3 KB/DB Snatch, 35/25
For Time:
Row 1000m
20 Box Jumpover, 20/16
15/10 Pushups (Men/Women)
20 Box Jumpover
15/10 Pushups
20 Box Jumpover
15/10 Pushups
Row 500m
EMOTM 10 Min
5-10s L-Hang
3 DB Snatch, 25/15
For Time:
Row 750m
20 Box Jumpover, 16/12
15/10 Knee Pushups (Men/Women)
20 Box Jumpover
15/10 Knee Pushups
20 Box Jumpover
15/10 Knee Pushups
Row 300m

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