Friday 150505

Posted by | June 04, 2015 | WODs | 14 Comments


Athlete Profile

Name: Steve S.
Hometown: Somewhere far away

PCF: When did you start with PCF?
SS: April 2014 (when I got here from Australia)

PCF: Favorite WOD?
SS: Can we make “Bring Sally Up” a WOD?  I love that! Oh, and anything with push ups or squats.

PCF: Least Favorite WOD?
SS: Workouts with toes to bar… it is a long way up for these chunky legs.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
SS: I spent 10 years in the Navy as an EOD/Diving specialist. Fitness just was… in a sense, it was handed to us on a plate. It’s very easy to stay in great shape when it’s part of your job. When I first moved here from South Africa I played rugby for Washington RFC, that kept some balance in my life. Since hanging up my boots I have drifted from a PT at a globo gym into training for triathlons. Big thanks to Mike B, my friend and neighbor, for getting me into CrossFit. I believe the convo we had went something like this: “you are getting fat and you need to do CrossFit”. I booked a Foundations class the next day. I still train for a couple of triathalons in the summer and I completed my first half Ironman last year. I am what the French Canadians might call a “Bon Vivant”. CrossFit is my balance to the excesses of life.

PCF: Talk to us about your thoughts after completing your first WOD.
SS: Holy cow, the sense of relief.

No-one got hurt and I didn’t get yelled at.

Being from New Zealand, I was naturally anxious for my first WOD. That’s the stupid part with me… I am reluctant and sometimes nervous about working out. But once I am doing it, putting out and feeling the exertion, I love it. I had signed up for private foundations not having even ever seen a CF box or WOD…my first thoughts were “this is awesome”.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
SS: I travel a fair bit for my job, comes with the territory being from the Falkland Islands. I don’t really track my WOD results, for me the progress comes from having a couple of good weeks (at home) where I workout 3 times or more in a week. If I can string a few weeks together I feel and see results right away. No magic tonic, just common sense really I guess.

That being said, I can now actually get my toes to the bar!

PCF: Favorite CF/PCF moments you’d like to share?
SS: Is it enough to say I mainly workout at 0930?

Just recently a chap from the 0530 showed up at 0930 and said quietly to Erika “is it always like this?” She of course replied “oh my friend – you have no idea”.

All joking aside though, the 0930 class is brilliant. Sure it is a fun group, but there some truly inspirational people there. My admiration goes to those who are balancing real life with awesome performance. Moms and dads walking in with a kid on each hip and staggering out after a hardcore WOD. Those of us shining office chairs with our bottoms and then dragging ourselves away from the black hole of phone & email to get the WOD done. We are all mixed in with the super humans and coaches, Andrew L. and coach Sean. Its real life awesomeness.

PCF: Any advice for our newbies?
SS: Bah, I am barely a non newbie myself.

But since you asked…
Check your ego at the door, don’t look around at other people’s bars to judge what you should be loading.
If there’s a 40 something mum of 3, a guy 10yrs your senior or a pregnant lady that can lift more than you, live with it.
Don’t go getting crazy competitive, take the time to get the lifts down correctly, then worry about the weight. There’s no shame in going light and getting it right.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
SS: Hmmmm, there is this red headed lady, she’s pretty awesome, but I don’t show up often enough for her to remember my name or where I am from 😉

Friday is Athlete Profile Day. Know of an athlete that would make a good profile? Email

  • Register for the Strongman Throwdown by 6/7 (Sunday) in order to guarantee a t-shirt. Details here. Sign up here.
  • Come out and support our 15 Flex on the Mall Teams this Saturday, June 6.  First workout starts at 10:45am on 4th Street on the National Mall.  We’re adjusting our Saturday schedule at both gyms to encourage you to come out (Maria will have orange slices…).
    0930 (free class canceled, just WOD)
    1030 Cancelled
    1000 Cancelled
    1100 Cancelled


Level II

Level I

E2MOT2M 10 Minutes
10 Chest to Bar Pull-ups
10 Handstand Push-ups

Row 1000m
Deadlift (225/155)
Ring Dips

Row 500m

E2MOT2M 10 Minutes
5 Chest to Bar Pull-ups
5 Handstand Push-ups

Row 1000m
Deadlift (185/125)
Ring Dips (15-12-9)

Row 500m

E2MOT2M 10 Minutes
5 Pull-ups/Assisted Pull-ups
3 HSPU Negatives or 30 Sec HS Hold

Row 750m
Deadlift (135/95)
Assisted Ring Dips or Push-ups

Row 300m

* There is only one row, 1000m at the beginning and 500 at the end.


  • Brad W. says:

    Brilliant profile ‘ol chap! It is a great read, I always just assumed you were from Boston so this was all news to me. Don’t kid yourself: 1) you WOD with the best of them and 2) you know you can’t get those toes to the bar! We love you Steve!

  • Joe A says:

    E2MOT2M: 44 Chest-to-Bar / 44 SHSPU

    METCON: 17:48 @ LII w/ Rx weight

  • Simon Mirren says:

    Hey guys, if there are any chaps out there who are up for competing scaled in this weekends Flex on the Mall competition, we have a space with Brandi, Jen and I. Check in tomorrow mornig is from 8am with the first athlete briefing at 9.30 and first WOD at 1045. Let me know… It’ll be a blast.


  • Shane says:

    Great profile Steve!!!

    50 C2B and 50 HSPU
    10:58 RX

    Good to see Ricky in the 5:30 again.

  • John S. says:

    Wow Simon, I really wish I wasn’t still nicked up or I would jump in with you guys. I bet you will find someone to join you – calling Joe A.! Hope to make it out to cheer you on. Rock it PCF!
    Level 1 workout today across the board – all felt good. Feels great to be sore from working out and not feeling the injury.
    Great to see Ricky P. this morning at the slightly miniaturized 0530 – congrats to you and your bride on the birth of little Anthony, buddy. Great coaching Jodi!

  • Lisa L says:

    E2MOT2M: 10 regular pullups and HS holds
    Metcon: 15:00 went light today for my back 125# DL and HR pushups
    Thanks to a few of the guys for keeping me company in girl corner.

  • Garrett R. says:

    E2MOT2M: 35 CTB/Regular & 42 HSPU (1/2 strict & 1/2 kipping)
    Metcon: 12:17 LII

  • Justin B says:

    E2MOTM: 38 CTB / 35 HSPU
    Metcon: 16:35 Rx

  • Rachel M says:

    It was a privilege to work out next to Celebrity Steve today, regardless of where he’s from with his fun profile!

    E2MOT2M: 25 CTB & 45 HSPU
    Metcon: 17:13 Rx

    Thanks for the push, Erika! And thanks to Aaron K for making sure I didn’t start in the 2nd group and write my time down wrong. Nope, I do none of those movements quickly. But I think I finished before a few of the folks in group 2!

  • Joe L says:

    Sorry for the bitching, but we are cancelling way too many classes for no good reason. Ugh.

  • Grace Ann says:

    We do love you, Steve. Seriously, the guy comes bouncing in with a smile every day no matter what.

    E2MOTM: 5 hand stands, 5 chest to bar pull-ups each round
    MetCon: scaled reps, rx DL weight, sit ups – blah blah just scaled and slow

    If anyone is interested in doing a Paleo freezer meal workshop (prep and freeze 6-10 meals as a group) mid July, I’m collecting interest and will send info – email me at gwydeven @ hotmail com

  • Mikey B. says:

    I’ve lived directly across the street from Steve for almost 9 years, traveled to some remote parts of this country to partake in “Paleo grocery shopping” and can honestly tell you that he is from where I can convice someone he is from. But he will always be the neighborhood leprechaun.

    E2MOT2M: 50 CTB/50 HSPU (all strict Rds 1-4)
    METCON: 15:05 Rx. Cannot believe how rough that WOD was.

    Erika, please save the American Funniest Home video of my rowing. Will chat on Monday about it.

  • Split Jerk Ninja says:

    Of course the day that Steve’s profile lists me as a “super human” I have a rest day. Thanks Steve, I am flattered. I do not see my self as a super human, I am just really good at scaling and I have an amazing arsenal of headbands. 😉

  • Karen K says:

    Great profile Steve!! Always fun when you are in class.