Friday 141031

Posted by | October 30, 2014 | WODs | 23 Comments


Athlete Profile

Name: Patrick Z
Hometown: Chantilly, VA

PCF: When did you start with PCF?
PZ: August 2013

PCF: Favorite WOD
PZ: Hidalgo

PCF: Least Favorite WOD
PZ: Mary or anything with 50+ reps of a gymnastic movement

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
PZ: I played lacrosse in college which is where I also became very good at binge drinking, while also balancing the full time job of being an NCAA student-athlete. Thereafter, I commissioned & was stationed at Ft. Bragg, NC, and from there I went to just about every military school the US Army offered so I thought I had a pretty well rounded fitness background – then my roomate turned me onto CF. When I returned from deployment he had made a “box” underneath our overhanging porch that consisted of a rack made out of 2x4s and 2x6s and plumbing pipe, found some old tires, kettlebells, sledge hammers, rubber weights, and hung some rings. From there we were started taking stupid amounts of jack’d 3d and blaring music every night while we went through some type of WOD we thought up.

PCF: Talk to us about your thoughts after completing your first WOD.
PZ: I’ll never forget it, I had just moved back to the DC area and my buddy recommended that I get my CF Level I certification – I had recently introduced Alli to CF so we both thought it would be a good thing for us to do and build on. Well, that was eye opening as I had focused more on chipper-esq WODs, or really those that harnessed my strengths and didn’t expose my weaknesses. So during one of the classroom breaks the instructors said we were going to do FRAN – and I confidently walked to the barbell like I was gonna own it. I got destroyed and remember barely coming in before the time cap, thinking to myself I’m gonna get “rhabdo” or some shit like that. But for some reason I really liked getting my ass kicked and wanted to come back for more – that was dumb.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
PZ: Thanks to the coaches and the members at PCF, I’ve been able to learn a great deal on form & technique, though there is still much to improve on. That first Fran score was right around 10min, and back in May/June I did it in 4:46.

My favorite WODs are always the Hero WODs, they provide a little something special to the day. Hidalgo is my favorite – Daren (who it is named after) and I went through some training together back in the day and its just an all around gut check/leg smoker.

PCF: Favorite CF/PCF moments you’d like to share?
PZ: Hmmm – I enjoyed seeing the members and staff in a bar/boozy environment with Tim & Allison’s band and can only imagine what its like when Fireball gets tossed in there (Management note: not good. Fireball is never good). Also, I really enjoyed Ande’s motivation and energy @ 0630 class last winter, she made be cold and miserable a little more fun.

PCF: Any advice for our newbies?
PZ: Don’t be afraid to ask questions or for help from the coaches and/or other athletes. Some of the best lessons I’ve gotten are just from watching/talking to my peers on how to drill or practice something. Secondly – stick with it no matter what!!! I truly believe the training and atmosphere are worth their weight in gold for the positive effects it has on my daily life.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
PZ: “Best looking” – hmmm I plead the 5th because my fiance (that’s right I finally did it) would kill me. But “most fabulous” can be a toss up: Jared and Mike have awesome mobility and warm-ups, and Allison screams at me to go harder when I’m being lazy on a jerk. But I think Erika really analyzes the mechanics well, always finding ways for me to improve.

Like I said- plead the 5th.


Level II

Level I

EMOTM 10 Minutes
2 Power Cleans

AMRAP 12 Minutes
4 Push Jerk (135/95)
8 Chest to Bar Pull-ups
12 Pistols

EMOTM 10 Minutes
2 Power Cleans
2-3 HSPU

AMRAP 12 Minutes
4 Push Jerk (115/75)
6 Chest to Bar Pull-ups
8 Pistols

EMOTM 10 Minutes
2 Power Cleans
2 HSPU Negatives/HS Hold

AMRAP 12 Minutes
4 Push Jerk (75/55)
6 Pull-ups/Assisted Pull-ups
8 Step Ups (1 DB – 30/20)