Friday 150619

Posted by | June 18, 2015 | WODs | 16 Comments

Name: Lucas M.
Hometown: Alexandria, VA

PCF: When did you start with PCF?
LM: January 2015

PCF: Favorite WOD?
LM: Grace.

PCF: Least Favorite WOD?
LM: Diane – or anything with snatches.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
LM: I played basketball football and lacrosse growing up, then focused on basketball through high school. After I graduated, I did CrossFit for the 3 months before going to JMU, and I was in tip top shape. Unfortunately, the college life was way too fun to keep doing CrossFit so I stopped working out. I graduated JMU in May 2014, started working and thought “Holy S*** I need to work out to keep my sanity”. I moved to Arlington and PCF was right here. I started PCF in January 2015 to get big before visiting Miami for a music festival, but now going to Patriot in the afternoons is part of my plans every day and if I don’t go I’m piiiiiiiiiissed.

PCF: Talk to us about your thoughts after completing your first WOD.
LM: It sucked….I was dying. I’d like to think I was still pretty athletic back then but phew — CrossFit is great for bringing you back to earth. I think that’s what I needed. I’m the stubborn type of person who has to get my ass kicked before I learn, so CrossFit is like a great ass kicking I can get every day. I continue to learn how to get bigger and better every day….except in the snatch… that thing is tough.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
LM: When I started I was in good shape but not great shape. After 6 months, all my friends can see the growth I’ve made from very skinny and scrawny to much thicker and stronger. Being a single 23 year old, doing CrossFit is definitely the way to go. Favorite WOD is Grace because Clean and Jerks are awesome. I could do C and Js all day, every day.

PCF: Favorite CF/PCF moments you’d like to share?
LM: Hmm. Probably just everybody getting after it every day in the afternoons. The afternoon squad has a bunch of great competitors so its cool measuring yourself against everybody…..I’m never the strongest, but I’m working on catching up to these more “seasoned” CrossFitters. The coaches are pretty dope as well. They are not only great teachers and motivators, but cool people to get to know. I have to give a special shout out to Jordan and Jenn, both are definitely a big part of why I have so much fun getting my ass kicked every day.

PCF: Any advice for our newbies?
LM: (Haha am I not a newbie, still after 6 months I feel like everybody has been at Patriot for like 5+ years!!!) Basically just have fun, bust your ass and the results will come. Everybody at PCF is really really nice. So just introduce yourself to people and you’ll be good to go. I probably should introduce myself to more people. Maybe I should take my own advice as well. We can do it together!

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
LM: I feel compelled to say Jenn, she’s been killin it since Day 1……this has got to give me a one day pass on the burpees for being late now, right Jenn????

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

  • Reminder: Free intro class goes every Saturday at 1100.  Come check us out!
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you?  If so, come check out PCF Strongman – classes run Sundays from 0830-0930.


Level II

Level I

EMOTM 10 Minutes
1 Squat Clean Thruster
1 Thruster
2 Muscle-ups

3 Rounds:
14 DB Snatch (70/50)
Run 400m
5 P Curtis (135/95)

EMOTM 10 Minutes
1 Squat Clean Thruster
1 Thruster
1 Muscle-up

3 Rounds:
14 DB Snatch (55/35)
Run 400m
5 P Curtis (115/75)

EMOTM 10 Minutes
1 Squat Clean Thruster
1 Thruster
2 MUT or 2 pull-ups + 2 ring dips

3 Rounds:
14 DB Snatch (30/20)
Run 300m
5 P Curtis (75/55)


  • Meredith J . says:

    Does anyone have a recommendation for a good wrist doc?

  • Simon C says:

    Meredith – try Kevin Sumida ( link in name)

  • Monica says:

    Lucas! You are doing great – and only six months in! Keep up the great work! (And I promise to introduce myself this afternoon!)

  • Kourtney P says:

    nice profile Lucas!

    box recommendations in columbus, ohio. and go!

  • Lisa L says:

    EMOTM: 85# and 2 pull ups and 2 push ups
    Metcon: 15:09 LII w/rx snatch

  • Mollie N. says:

    EMOTM: 65 and 2 strict(ish) pull ups and 2 red band rds. It turns out my upper body was hurting from 1/2 Cindy yesterday.
    Metcon: 12:45 w/30 lb db snatches and 55 lb P- Curtis.

  • Kris says:

    85 thrusters
    2/2 pull dips per round

    13:13 almost Rxd.
    #45 snatch
    #85 p Curtis

  • Dan S. says:

    EMOTM with 115# thrusters + 13 MU
    Metcon: 15:42 Level 2

  • John S. says:

    EMOTM: 95# w/1 MU per round except 9, got 2. total 11.
    METCON: 14:00 with level 1 weight on P-Curtis and a 200m jog per round. Running and right leg lunges with weight still not good, but still got some intensity out of this WOD.
    Fab crew at 0530, with Jenn at the helm for the first time – great job Jenn, you didn’t even seem that tired.

  • Michael says:

    EMOTM: 135/20
    Metcon: 14:27(sub row for run)

  • Meredith J . says:

    Thanks, Simon.

  • Paul says:

    EMOTM: 135/20

    Metcon: 13:43 rx

  • K-Nay says:

    EMOTM: Squat Clean / Front Squat (135)
    METCON: 12:28 @
    3 Rounds:
    14 DB Snatch (30)
    Run 400m
    5 P Curtis (75)

    Nursing sore shoulder

  • Rachel M says:

    @Kourtney P – my brother who lives in Ohio recommends CF Grandview. Then go get some Graeter’s ice cream!!

    EMOTM: 75# cluster/thruster & 15 MUs
    Metcon: 15:52 with 40# DB snatch & 85# P Curtis.

  • Coach Jen says:

    40#/95# 400m questionable-distance unknown (home wod)

  • Coach Jen says:

    Lucas awesome profile!!!!!