Friday 130628



Athlete Profile: Nina M.

Hometown: North Haven, CT

PCF: When did you start with PCF?
August 2011

PCF: Favorite WOD
Fight Gone Bad

PCF: Least Favorite WOD
Hmm, anything with excessive running

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I played high school lacrosse and then transitioned to typical gym workouts in college and kept that up at Gold”s for years. There was a lot of treadmill and light weight lifting, it was so awful!

PCF: Talk to us about your thoughts after completing your first WOD.
This was hard and it hurt and I want to do it again tomorrow and everyday after that! And I need to buy some lululemon to fit in!

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I am RXing things I could barely complete at level 1 in the beginning. I remember painfully slow burpees and box jumps that have really become much faster and easier to cycle. There are still movements that I work on improving and it”s that drive to get better that pushes me to show up and work!

PCF: Favorite CF/PCF moments you’d like to share?
1st pull-up (and they still don”t look that great, and are not online casino really even plural yet) – but that was by far the best moment! Every PR or newly RXed workout is awesome and I want to keep pushing to get more!

PCF: Any advice for our newbies?
Keep showing up, keep working at the things that suck – it will get easier!! Make friends – it”s far easier to suffer through an awful workout if you can try to catch up to them or just complain about the miserableness after!

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Obviously have to support the Italians – Pete! No other coach will talk to you about his pasta cheat days!

Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!


Join us for our CrossFit Kids class this Sunday, June 30th, at 11:45am. Click here to sign up!


Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row/5-10s Handstand

RX”d Level II Level I
EMOTM 10 Min
3 Behind the Neck Push Jerk
3 Muscle Ups
AMRAP 18 Min
5 Burpees
10 Toes to Bar
30 Double Unders
Rest 1 Minute
EMOTM 10 Min
3 Behind the Neck Push Jerk
1 Muscle Ups
AMRAP 18 Min
4 Burpees
8 Toes to Bar
20 Double Unders
Rest 1 Minute
EMOTM 10 Min
3 Behind the Neck Push Jerk
3 Ring Dips
AMRAP 18 Min
4 Burpees
8 Toes to Wherever
30 Single Unders/Running Man
Rest 1 Minute

Post Push Jerk load, total Muscle Ups, and rounds plus reps to comments..