Friday 140919


Athlete Profile: Nick R.

Hometown: Ft. Lauderdale, FL

PCF: When did you start with PCF?
April 2013

PCF: Favorite WOD

PCF: Least Favorite WOD

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I casually lifted and distance ran (non-competitively) in high school and the first few years of college before knee problems cut down the number of pain-free miles I could run to about 4. I switched from running over to the standard ‘chest and triceps / back and biceps’ style of lifting and started playing more pick up basketball, which probably isn’t the best sport when you’re only a hair over 5’7″.

I didn’t really know much about PCF before showing up for my first free WOD, except for that there were a bunch of pull ups involved (which I liked) and that it would force me to perform movements that I didn’t like, but knew I should be doing more of (e.g., squats). That first simple AMRAP pretty much sold me. Plus, I hadn’t met Brian Wilson yet, so I had no misgivings about giving him my money.

PCF: Talk to us about your thoughts after completing your first WOD.
“How am I so exhausted after only 10 minutes?”

After working out for years and years with breaks in between sets of 10 reps over the course of an hour, it felt crazy to be so exhausted after such a short amount of time.

Of course, the next thought after that was “I can’t wait to come in and do this again.”

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I’ve seen a ton of improvement over my time with PCF, both on Benchmark WODs and in overall strength. I wasn’t really great about record keeping in my earlier CF days, so I can’t share the full story, but I have tracked solid gains on Fran (from about 7 minutes with 75# to just over 4 minutes Rx’d over the course of my time at PCF), Barbara (dropped about 2 minutes Rx’d), and Fight Gone Bad (added about 35 or so reps). It’s great when you get to come back to a WOD after a while and really feel the gains that you’ve made. Or not made. But hopefully made.

I’ve also learned a ton about how to pace myself and what ‘muscle failure’ really means, mostly when Maria yells at me for taking breaks to drink water.

PCF: Favorite CF/PCF moments you’d like to share?
I love being around when someone hits a major CF milestone (first muscle up or pistol, first Rx’d WOD), or nails a lift that they’ve been working towards for a while. Of course, hitting a milestone or goal myself isn’t bad either.

Also, Big Cat serenading you with his rendition of Ke$ha during a WOD? Nothing better. OK, some things might be better, but not many things..

PCF: Any advice for our newbies?
Don’t be afraid to challenge yourself. If you’re on the edge about going Rx’d or L2 on a WOD, go for it. The worst thing that happens it that you have to strip some weight or you finish a little slower than you wanted. I think it’s always worth it.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
I’m not answering this question since I feel like any coach who I don’t pick for this is going to make me demo thrusters.

  • Join us for Crossfit Kids this weekend!
    Don’t miss the chance for your child to have fun with fitness!
    Classes is happening on Sun. 9/21 from 12-12:30pm at Patriot CrossFit.
    Check out for more information.
  • Join us for the “King of the Mountain” free class series sponsored by Hudson Trail Outfitters! HTO will be giving away discounts as well as raffling off ski gear. PCF will be covering how to get fit for ski season. Come on out and get ready for the slopes this winter!

    9:30am September 20th at Potomac CrossFit
    12:00pm October 11th at Patriot CrossFit
    10:00am November 15th at Hudson Trail Outfitters

  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!

  • Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Ring Row Drill/3 Inchworm Pushup

    RX’d Level II Level I
    5-4-3-2-1 Minute AMRAPs,
    followed by 5-4-3-2 minute rests:
    9 Jumping Squat
    6 Toes To Bar
    3 Ring Dip
    5-4-3-2-1 Minute AMRAPs,
    followed by 5-4-3-2 minute rests:
    9 Jumping Squat
    6 Toes To Bar
    3 Assisted Ring Dip
    5-4-3-2-1 Minute AMRAPs,
    followed by 5-4-3-2 minute rests:
    9 Air Squat
    6 Toes To Wherever
    3 Knee Pushup (hardest variation)

    Post total rounds plus reps to comments.

    7 Responses to “Friday 140919”

    1. Kevin September 18, 2014 at 9:23 pm #

      Great profile!

      PS: When Ke$ha is rocking, how can you NOT sing along?

    2. Chesley September 19, 2014 at 10:31 am #

      Nick- nice profile!

    3. Lindsey M September 19, 2014 at 10:58 am #

      Anyone using BCAAs to aid in workouts? …esp the longer ones…

    4. Nick R September 19, 2014 at 1:51 pm #

      Thanks guys.

      Lindsey – I make a protein shake post-WOD with a powder that has BCAAs included in it, but honestly I don’t notice a difference between that one and the one I used to use that didn’t have BCAAs.

      Rx’d: 25 + 10 or 26+10 (I can’t remember which, but it’s on the whiteboard).

    5. Kareem R September 19, 2014 at 6:19 pm #

      Metcon: 14+9

      Nice profile write-up Nick, I can definitely relate to being yelled at by Maria during a break for water!

    6. Fink September 20, 2014 at 3:31 pm #

      21 rx


    1. rise and dash deluca - September 22, 2014

      […] Programming by Potomac CrossFit  […]