Friday 150515

Posted by | May 14, 2015 | WODs | 23 Comments

Athlete Profile

Name: Russell L.
Hometown: Burke, VA USA

PCF: When did you start with PCF?
RL: April 2011

PCF: Favorite WOD?
SM: Helen OR I always really enjoy the 12 Days of Christmas WOD for some reason.

PCF: Least Favorite WOD?
RL: Anything with pistols. I don’t do pistols.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
RL: Lifelong soccer player on a year round basis and competitive level up until college, where I put the boots aside and my focus switched to 12oz curls. My weight training days started in high school when my coach wanted me to add more explosiveness to my lanky frame. Stuck with the gym for years with an emphasis on calf raises and skull crushers, then got bored and looked to get my lungs back and ran a marathon while living in San Diego. It was out there that CrossFit was really growing in popularity but I hadn’t dabbled yet. However, my roommate at the time was catching the fever. When I moved back here he actually opened his own box out there and I would try to complete the WODs he was programming on my own at Gold’s. A few weeks later when that became a complete pain in the ass, I went to a free class at the old Potomac location and signed up within a week.

PCF: Talk to us about your thoughts after completing your first WOD.
RL: I believe we completed a half Cindy, and my initial thought was “Oh sh*t, I’m out of shape”.  I knew I had some work to do which was motivating, and aside from that I was kind of amazed with how much fun I had as part of the class. From being the guy who solo trained for a marathon, or lifted for 8 some years with headphones in and maybe a lifting partner, it was awesome to have a workout that felt like my old high school track or soccer practices. That group competitive environment was the biggest hook for me.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
RL: If you’ve ever ridden the Rebel Yell roller coaster at King’s Dominion, you will understand my workout programming. The 1 month of crossfit followed by 1 month of Oreos seems to work for me. I don’t really know how I compare to 4 years ago on some of the key WODs, but Helen is kind of my personal benchmark WOD. If I can fly through the run, and then go unbroken (or close) on the KBS and the pull-ups, I know I am doing alright.

PCF: Favorite CF/PCF moments you’d like to share?
RL: Listening to Wilson’s Paleo Challenge presentation in which somehow he combined nutrition advice with scientific categories like “skinny bitch syndrome” in a very informative seminar. That or the recent Patriot anniversary party, from which I didn’t pick up my car until two days later (sorry!). Needless to say, that was fun and we should do more of those.

PCF: Any advice for our newbies?
RL: Find that balance between showing up and listening to your body. No point in getting injured, and rest is an often ignored day of programming for some. Sometimes my best performances or #gainz come after I’ve taken a week off from workouts.

Additionally, find some people to regularly compete with and talk trash with. I recruited two of my high school soccer buddies into the gym (Brian & Chris) and even though these guys are featherweights compared to me, they also can kick my ass in some movements. Knowing their WOD scores if they went earlier in the day gives me a goal for that day. Or in the longer term, it highlights a weak point that I need to improve on in order to match them.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
RL: Errrrrika. She’s the only coach that calls me out on the crap that flies out of my mouth 🙂

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

  • Join us for CrossFit Kids on Sunday, May 17th, from 12-12:30pm, at Patriot CrossFit
    • Don’t miss the chance for your children (ages 4-8) to have fun with fitness!
    • Check out to sign up or email for more information
  • Interested in CrossFit Preteens (ages 9-12) or CrossFit Teens (ages 13-17) classes this spring/summer? Visit or email for more information.
  • PCF Strongman Throwdown and Party scheduled for June 27th!  Don’t let the word ‘strongman’ scare you away.  You do not have to be the strongest male or female in the box to sign up.  Can’t do pull-ups or push-ups—that’s ok—this Throwdown will be designed so each and every one of you can compete.  If you want to flip a tire, here’s your chance!  It’s all about having fun and giving you the opportunity to try out some of the old school CrossFit movements we do on Sundays.  Throwdown will be 9:15-12:30, party immediately following.  More details to come – having a potluck (don’t worry, we’re bringing the booze), so start planning your favorite recipe.


Level II

Level I

EMOTM 10 Minutes
2 Thrusters
6 Chest to Bar Pull-ups

Overhead Squats (95/65)
Box Jumps (24/20)
Push-Press (95/65)

EMOTM 10 Minutes
2 Thrusters
6 Pull-ups

Overhead Squats (75/55)
Box Jumps (24/20)
Push-Press (75/55)

EMOTM 10 Minutes
2 Thrusters
6 Assisted Pull-ups

Overhead Squats (65/42)
Box Jumps (20/16)
Push-Press (65/42)


  • Kristin M. says:

    EMOTM: 65# thruster; ring rows

    Metcon: 8:51 rx with step ups

    Stellar DJ work this morning by Erika.

  • Shane says:

    Great profile Russel!!!!

    185 thrusters with 6 C2B all rounds
    5:56 RX and Jonathan beat me with 20 more pounds on the bar!!!

  • Megan says:

    Great profile!
    Emotm- 75# and mix of bar MU (down to one band…sometimes) and CTB
    MC- 8:57rx

  • Garrett R. says:

    EMOTM: 95# and 3 CTB
    Metcon: 7:53 @85#

    Your comparison to high school practice is right on Russell. It’s a frequent time warp for me (except that recovery is a little different these days).

  • Jonathan P says:

    EMOTM: 165/60

    Metcon: 5:35 Rx+ (115#)
    Goal: beat Shane = mission accomplished

  • Monica says:

    Great profile, Russell! Even though this WOD looks like a lot of fun, I will take your advice and rest today. 🙂

  • John S. says:

    EMOTM: 2×95, 8×115 w/ 4 CTB per round, 6 on round 10, total 42.
    METCON: 7:12 level 2.
    @Shane, the burden of being the 0530 rabbit is you get to be everybody else’s rabbit too. That said, Jonathan is Mr. Overhead Squat, so his score is not shocking.
    Tiny but mighty 0530 today, with Jon W. doing butterfly navel-to-bar pullups, a drop in by 0630 regular Sean, and Megan crushing bar muscle ups like it was her job.
    Cool profile Russell. +1 on the Patriot party – come to the Strongman Throwdown on the 27th!

  • Christy0530 says:

    Great profile reading for a rest day!

  • Andrew says:

    Nice profile, Russ!

  • Justin B says:

    EMOTM: 135# / 53 total
    Metcon: 9:59 @ Rx, but scaled to back squats instead of OHS half-way through. Just couldn’t maintain OH position

  • Cupcake says:

    Heyyy Neighbor; great profile!

  • Mollie N. says:

    EMOTM: 65 lb, 4 kipping pull ups
    Metcon: 7:28 @ 55 lbs and box step ups (totally had a mental freak out when attempting to jump on the box after those squats)

    Great profile Russell! I’m tempted to do a paleo challenge just to hear Brian talk about this ‘skinny bitch syndrome’ that you mentioned.

    Fun 6:30 today, with dj spotlights on Andrew and Simon, but settling on my favorite pop for the metcon, b/c apparently I have some sort of mean reputation that they were trying to appease. Simon also managed to hit Andrew in the face with a lax ball during mobility, so that was cool 🙂

  • Simon C. says:

    EMOTM: 95 lb w/ a 5-6 melange of different pull-ups per round.
    METCON: 9:30 @ level II. Overhead squats kill me.
    Great profile Russell. I like the week off theory.
    Andy – Sorry for smacking you in the lip with the ball – Mollie made me do it.

  • Mikey B says:

    EMOTM: 185# thrusters
    METCON: 10:14 Rx Took forever to warm up shoulders for OHS but first time doing them in almost a year

  • Guch says:

    EMOTM: 135/26 mu’s
    MC: 12:08 rxd

  • Chad C. says:

    EMOTM: 135 + 60 CTB pull-ups
    Metcon: 7:37 rx’d.

    Great profile, Russell!

  • Grace Ann says:

    EMOTM: 65# thrusters with 3 pull-ups per round – some kipping some strict
    MetCon: 8:49rx
    Happy Friday everyone!

  • Michael says:

    Bench Press: 1×4@225+235
    Squat: 1×5@315,335

    EMOTM: 135/72 (6CTB rnds 1-7, 10 rnds 8-10)
    Metcon: 9:53Rx+@115#

  • Caroline says:

    EMOM 55# and 3-4 kipping pu/round
    Metcon 9:40 L II w/step ups

  • Brad W. says:

    Nice profile Russ! MMM Oreos…

  • K-Nay says:

    EMOTM: 45# from rack / 60 kipping pull-ups
    METCON: 7:26 @
    45# OHS
    24′ Box step-ups
    75# Push Press (from rack)

    Nursing a sore lower back and getting the shoulder back into action

  • Fink says:

    EMOTM: 115#/60 CTB

    Metcon: 10:35 rx

  • Monique says:

    EMOTM: 65# thruster, 4 kipping pull-ups per round (tx for the tips Erika!)
    Metcon: 10:38 level 2 weight but mostly step ups.