Friday 150522

Posted by | May 21, 2015 | WODs | 17 Comments

Athlete Profile

Name: C Casto
Hometown: Can’t pick just one. Thanks USAF!

PCF: When did you start with PCF?
CC: February 2011

PCF: Favorite WOD?
SM: Anything with hang cleans and hand release push ups. Big fan of “The Chief.”

PCF: Least Favorite WOD?
CC: Anything with running. Seriously.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
CC: I was active through high school and played a year of club lacrosse at WVU. I dabbled off and on with bouts of wanting to be in shape throughout my 20’s, but after I got married, I definitely fell off of the wagon. My wife and I went to Africa in 2010 and when I looked at the pics I realized just how far off of the wagon I had fallen. So my friend Chris M, also a Potomac 1.0 guy, said “you should sign up for CrossFit. I guarantee you’ll get a work out.” I signed up for foundations without ever having even seen what CrossFit was. Seriously. Had no clue what I was getting into. I started the day after my birthday weighing a robust 246lbs, which isn’t a good look at 5’11” and you are about 79% body fat.

PCF: Talk to us about your thoughts after completing your first WOD.
CC: First WOD? How about first Foundations class? Pete and Tara were fantastic, but I have no idea how they put up with me. I couldn’t do anything. Pull ups were with the old black band at Potomac 1.0, which I think removes about 75lbs of resistance, and I still had trouble. The first real WOD I remember was coming to a Saturday two weeks into Foundations. It was a real awakening when Tara, the bad cop in the “good cop, bad cop” of my foundations coaches (still love you Tara!), walked up as I was dying and leaning against the wall approximately 4 minutes into a 20 minute AMRAP and yells “THERE IS NO REST AGAINST THE WALL PROGRAMMED INTO THIS WOD!” But seriously, the motivation helped and 16 minutes later I collapsed onto the floor. I was hooked.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
CC: I remember the first time I did a CF Total I think it was like 95 on the press, 185 on squat and 225 on the deadlift. The last time I did it the press was 145 (F my shoulder), 315 on squat and 365 deadlift. And you know, stuff like actually doing pull ups, push ups, etc… I do keep a log of my WODs, but none really stick out to me that much. It’s more of now I am Rx-ing stuff that would have been hilarious to me 4 years ago. I set goals 2 years ago to have a bodyweight C&J (accomplished), 150% bodyweight squat (accomplished) and a sub 9:00 mile (accomplished once, and it will never happen again because running is for cowards).

PCF: Favorite CF/PCF moments you’d like to share?
CC: Potomac 1.0 was so small that there were always coaches working out and I really appreciated Wilkins and Boston Mike pretty much every day stopping working out and helping me with things. They didn’t have to, and it made all the difference. Paul and his amazing coaching at Patriot which consists of “You know you can lift it. Just pick up the f***ing bar.” My every other Friday visits to the 0930 with Erika which I enjoy beyond belief. The back of the gym lifting crew for the 1630 that rotates between Paul, JP, Emily, Dan K, etc… I have so much fun with the people I work out with it doesn’t seem like a workout, except for the laying on the floor in a heap at the very end.

Oh, and keeping my squat and C&J weights just out of reach of Erika. Bodyweight ratio is irrelevant.

PCF: Any advice for our newbies?
CC: First, listen to the coaches and don’t be afraid to ask questions. They get as much enjoyment out of you succeeding as you will when you hit a PR.
Second, listen to your body. If you tweak something, don’t attack it. Rehab, foam rolling, lax balls and active recovery are your best friends. I didn’t enjoy the 5Ks I was rowing in lieu of lifting last year when I hurt my knee, but I still tracked the times and improvements.
Finally, just stick with it. You’ll improve if you try and eat right. Don’t worry, bourbon has no calories and is 100% paleo.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
CC: While I have gone through oh so many coaches in my 4+ years, no coach has had a bigger impact on me than Erika with her smile and encouragement when I (rarely) do something right. So while I love all of our coaches, and you are all extremely good looking and athletic people, that race isn’t even close.

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


  • Registration for Strongman Throwdown is open. Details here. Sign up here.
  • Memorial Day Murph will go at Potomac CrossFit on Monday, May 25th! Classes will run at 9am and 10am. Parking garage door will be open from 9-11:30am.
  • All Memorial Day Weekend Schedule Updates can be seen here. Patriot classes that are cancelled: Friday 1730, Saturday 1000 and 1100, and Sunday 1030 and 1730. Patriot closed on Monday.


Level II

Level I

EMOTM 10 Minutes
1 Squat Clean
3 Muscle-ups

Toes to Bar
Front Rack Lunge (135/95)
Complete 1 Rope Climb after each set of lunges.

EMOTM 10 Minutes
1 Squat Clean
1 Muscle-up

Toes to Bar
Front Rack Lunge (115/75)
Complete 1 Rope Climb after each set of lunges.

EMOTM 10 Minutes
1 Squat Clean
2 MUT or 3 Pull-ups+3 Ring dips

Front Rack Lunge (75/55)
Complete 1 Rope Climb Attempt or Pull to Standing after each set of lunges.


  • Mickey M says:

    Casto – nice profile, my favorite fellow hillbilly! Miss all you guys!

  • Brad W. says:

    Nice profile Casto…you are a cool cat and I always enjoy your visits to the 9:30. While I have never seen or heard Erika say you have ever done anything right, I am sure it probably happened.

  • John B says:

    Great profile!

    EMOTM: 95 / MUT

    Metcon: 15:13 L2

  • K-Nay says:

    1 Squat Clean (95)
    2 Pull Ups & 2 Push Ups

    9:37 @
    Toes to Bar
    Front Rack Lunge (75)

    No rope climbs due to sore shoulder

  • Justin B says:

    Nice profile Casto

    EMOTM: 165# / 24 MU Total (PR for 10 min EMOTM)
    Metcon: 12:11 @ LII

  • Monique says:

    EMOTM: 85#/mix of pull-ups and ring dips
    Metcon: 16-something (yikes!) with 65# lunge and a lot of staring at the rope before climbing it in the last few rounds

  • Joe A. says:

    Great profile Casto!

    EMOTM: 95 / 9 MUs. I blame Winer for my piss poor performance. He jinxed me hardcore at the start

    METCON: Either 15:03 or 15:04 at LII. Grip went quick

  • John S. says:

    Great profile Casto! I guess Erika is starting to scrape the bottom of the barrel looking for profiles – first Joe, and now you.
    Always cool working out with you brother – stalwart PCFer and all-around good dude.
    Minor injury still sidelining me – looked at this one and knew I would not be able to do any of it. Decided to sleep in this morning.

  • Megan says:

    Nice profile. I need some of your zero calorie, paleo bourbon!
    Emotm: 95#sc/1BMU (red band)/rd
    MC- clock said 12:58- I heard this may be off by a minute but I don’t know which direction.

  • Simon Mirren says:

    EMOTM: 175# / 30MU
    METCON: 10:45 Rx

  • Greg M says:

    EMOTM: 135 squat clean x 30 (no MU due to shoulder problems.)

    Metcon: 10:59 @ 115#, sit ups and RC.

    It was good to see Ace and Gary dressed in matching crossfit clothes today.

  • Grace Ann says:

    EMOTM: 105# squat cleans, 2 dips / rd
    MetCon: 14:56rx

  • Karen K says:

    Emotm 85#/4 MU. Yay!
    Metcon level two-ish 14:46 w 80# front lunge
    Great profile Casto! Fun,big group at 09:30

  • Brittany H says:

    Emom: 125/11 strict pull ups/20 strict ring dips (alternated minutes)

    Metcon: 11:46 Rx

    Additional: 250m row 90 sec rest
    1. :50.8
    2. :50.4
    3. :50.9
    4. :51.4

  • Michael says:

    Nice Profile Casto!

    EMOTM: 185/30
    Metcon: 10:27Rx
    Additional: 250m row 90 sec rest
    1. :44.9
    2. :45.5
    3. :49.4
    4. :52.7

  • Krystal says:


    METCON 14:10 RXD

  • Timmy says:

    Casto you’re a great addition to the crew.