Friday 140718

Posted by | July 17, 2014 | WODs | 16 Comments

Athlete Profile

Name: Garrett R.
Hometown: New Milford, CT

PCF: When did you start with PCF?
GR: January 2013

PCF: Favorite WOD
GR: Fight Gone Bad

PCF: Least Favorite WOD
GR: Fran

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
GR: I played soccer, wrestled, and ran track in high school. Since then I have done a mix of running (half marathons), biking, company-sponsored sports, and useless weightlifting.

I took a free weekend class after a crossfitter at work told me about it. While on the wait-list for foundations I attended every free class for a couple months (I think I may have gotten bumped up just so I would stop coming on Saturdays).

PCF: Talk to us about your thoughts after completing your first WOD.
I had never been so happy to get my ass kicked. It is such a awesome combination of fear, pain, and feeling of achievement.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
GR: In general I started crossfit doing a combination of Level I and II. Now I am mixing Level II and Rx (I usually try to do one exercise at Rx). I don’t have any clean comparisons since my workouts haven’t been the same. The most noticeable improvements are in kettlebell swings (light Russian to heavy American), handstand push-ups (no hope to 4-5 rep sets), and the power lifts (doubled the weight since starting).

PCF: Favorite CF/PCF moments you’d like to share?
GR: In one of my first workouts after foundations Brian W. was describing the warm-up that included handstand holds. I thought he was kidding. I looked around and no one else was laughing. So, eventually, my first successful handstand was as a 41 year-old.

PCF: Any advice for our newbies?
GR: Patience – play the long game.
Form – there don’t seem to be short-cuts.
Use the coaches – I have never been disappointed in the advice/observations.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
GR: The 5:30 group of coaches was clearly chosen for their good looks in addition to skill – otherwise why would anybody get up that early? The “constantly varied” part of crossfit definitely applies to this contingent of coaches: Alison is always 110% passion and energy – it boosts the room, Mike has great observations – I learn something new every workout, Cameron takes creative to a new level, and Tom is a master of pulling out tweaks that instantly improve a movement.

Thank you!

Friday is Athlete Profile Day! Know of someone that would make a good profile? Shoot me an email –

PCF Throwdown at Patriot is cancelled. We’re going to reschedule for October.


Level II

Level I

EMOTM 10 Minutes
1 Deadlift
2 Strict HSPU
2 Kipping HSPU
4 Rounds
7 Front Squats (155/105)
14 Russian KB Swings (70/53)
Run 400m
Rest 90 Seconds

EMOTM 10 Minutes
1 Deadlift
4 Kipping HSPU
4 Rounds
7 Front Squats (115/75)
10 Russian KB Swings (70/53)
Run 400m
Rest 90 Seconds

EMOTM 10 Minutes
1 Deadlift
4 Seated DB Press
4 Rounds
7 Front Squats (75/55)
10 Russian KB Swings (53/35)
Run 400m
Rest 90 Seconds