Friday 141017

Posted by | October 16, 2014 | WODs | 42 Comments

Athlete Profile

Name: Guch
Hometown: Anchorage

PCF: When did you start with PCF?
G: September 2008

PCF: Favorite WOD
G: None

PCF: Least Favorite WOD
G: None

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
G: For those who don’t know me I’ve been a member of PCF for 6 years running. Prior to joining PCF, I was a professional oil wrestler and a sheep racer back in my native country. After moving to the US I wanted to continue wrestling and racing sheeps but couldn’t find any opponents in neither sports so I started competing in Male Fitness Figure competitions. Currently I hold 3 state championships (from 3 different states), 2 national championships and the “best looking stems” title in both male and female category in PCF.

PCF: Talk to us about your thoughts after completing your first WOD.
G: Rather than sharing my thoughts after my first WOD; I would like to talk about my achievements and accomplishments here at PCF.

• The best worst athlete in 2010 Regionals
• 2011 PCF calendar-Mr. February
• Level 4 certified CrossFit coach
• Co-founder of 11th element of fitness

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
G: Sure thing. Before Crossfit my 5k run time was 19:26. After CrossFit I’ve attempted to run 5k three times and was unable to complete it in all 3 attempts.
I really don’t have a favorite WOD. I love all of them especially the ones with burpees in it.

PCF: Favorite CF/PCF moments you’d like to share?
G: I’ll share a couple in chronological order.

1- April 17th, 2013: Brian Wilson got jumped and beat up by three female joggers behind Patriot
2- September 3rd, 2012: It was a rainy deadlift day when Jay Maroney (old coach at PCF, forced to retirement after his misconduct) farted and tried to blame it on me. Incident took place on the right side of the gym. No one was hurt, everybody exited the building safely.
3- November 13th, 2011: Dude walked up to me on a squat day and asked “do you want to partner up?” I said “no thanks.”
4- May 23rd, 2009: Mid Atlantic Regionals. Judge told me to row faster-go harder during a 2k row. I told him to “STFU”

PCF: Any advice for our newbies?
G: Yes. As the Director of Marketing and Recruiting, Head of the Welcoming Committee and the Chief Observance Officer I offer the following:

There are 4 phases you will go through if you stick with CrossFit long enough.

Puberty Phase: CrossFit is the “best thing ever; I can’t stop talking about it” phase. This phase occurs usually during the first two to three years. You’ll volunteer for stupid shit, go to every CrossFit event and kill yourself trying to get your name on the leaderboard. You’ll spend your money on accessories like knee/elbow condoms, wrist wraps and head bands. Your alcohol consumption will dramatically increase along with your cholesterol during this phase. And if you are a chick this is the phase you are most likely to get pregnant.

F@ck this shit Phase: You’ll hate everything about Crossfit. You’ll come up with ridiculous excuses or sabotage yourself to not to go to the gym. This phase happens immediately after the Puberty Phase. An injury may also trigger this phase.

Oh shit! I’m fat again Phase: This phase does not happen immediately after the f@ck this shit phase. There is usually a 6 month to a year incubation period which usually coincides with winter months. Shitty weather, low temperatures, lack of day light and a girlfriend may all be part of the cause.

Maturity Phase: In this phase you have all the experience and the tools necessary to get back to the way you looked at the beginning of the “f@ck this shit phase.” You will find a delicate balance between being fit and healthy vs. overworked and injured. You now know how to cheat and do the minimum amount of work for the maximum returns. Your brain will automatically block instructions like “pick up the bar, go faster, and keep going.” After years of resistance you will discover Lululemon and realize all other gear and accessories you spent your money on during the puberty phase are useless. Mid-wod scaling, resting and discouraging others are the bi-product of the maturity phase.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
G: So not a lot of people know this about us but Ben Wiley is my twin brother from another mother. Fortunately I got the better genes; but since I’m not on the coaching staff he takes the title for best looking coach. But the most fabulous award goes to DF Pete for his extravagant life style.

I would also take this opportunity to ask some questions and make suggestions to make PCF a better place.

1- Buckets used to have hair and some chalk in them. We now have just chalk in a nut sack. Why?
2- The projector is being underutilized and can be put to better use. Please consider showing music videos during classes.
3- Please advise on the status of Jkett’s application for providing therapeutic services at the PCF rehab center.
4- Most of the members don’t know what a GHD machine is. I propose replacing it with a cigarette machine.
5- I do my grocery shopping at PCF but still have to go to another store for other essentials like alcohol, anti bacterial soap, baby powder, etc which is a big hassle. Please consider expanding the PCF store.

Disclamer: I did not volunteer for this.

(Management Disclaimer: Guch’s profile was requested, but he told me he would only complete the profile if I ran it in its entirety and did not edit. My apologies to anyone that was traumatized by the information contained above. ~Erika PCF)

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


“Brad W”
3 Rounds (not for time, because who wants to work that hard?):
2 minutes of box sitting with a LAX ball under the hamstring
1 trip out to the car to retrieve wrist wraps
3 bad jokes (double your score on these if Ed, Mikey or Amit are present to kick them up a notch)
1 argument with Erika about sandbagging the weight and why it is legit to scale down

Post WOD: Head to Starbucks for a 2X Venti 16 pump Chai tea latte with extra sugar to congratulate yourself on a job well done.

Brad, heard it was your birthday and wanted to return the “jokes” you’ve always got for me.

Real WOD is below.



Level II

Level I

EMOTM 10 Minutes
2 Thrusters
2 Muscle-ups

5 Rounds
4 Power Clean (165/105)
8 Bastards
40 Double Unders

EMOTM 10 Minutes
2 Thrusters
1 Muscle-up

5 Rounds
4 Power Clean (115/80)
8 Bastards
25 Double Unders

EMOTM 10 Minutes
2 Thrusters
1-2 MUT or 2 Pull-ups + 2 Ring Dips

5 Rounds
4 Power Clean (95/65)
8 Bastards
25 Double Under Attempts or 1 min of DU Attempts per Round