Friday 130621


Athlete Profile: Jonathan P.

Alexandria, VA

PCF: When did you start with PCF?
June 2012

PCF: Favorite WOD
Maybe Isabel? Probably because it is 30 snatches for time and it was my first (and only) WOD that I got on the leaderboard! I also enjoy a good chipper or WOD with snatches, cleans, OH squats or HSPU. I also really loved the 12 days of christmas WOD for some reason.

PCF: Least Favorite WOD
Don’t have a least favorite, but if I did, I think it would include deadlifts and rowing.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I swam year round through HS, but when I got to college, everything was lost, unless drinking is considered exercise. When I graduated, I started running and doing the sports conditioning class at Golds which got me back in shape. I had heard about crossfit and watched the Games which kinda got me hooked. I randomly signed up for the waiting list for foundations and 4 months later, got an e-mail 3 days before the next class started saying there was a spot open. Decided, f*ck it, and signed up and now here I am a year later.

PCF: Talk to us about your thoughts after completing your first WOD.
Don’t remember exactly what my first WOD was, but I believe it was a saturday hero WOD. I remember that I was dead after it, but ready for more.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I haven’t really repeated any WODs except for during the Paleo Challenge. But in the year that I’ve been crossfitting, I have been really surprised in myself of the things I have been able to learn. I never had a weighlifting background (I didn’t really train out of the water for swimming), but I have come to love throwing heavy weight over my head.

PCF: Favorite CF/PCF moments you’d like to share?
Last day of Paleo Challenge. I felt great and improved on all of the workouts, but it was also so great that I could eat cookies again! Or the day that I hit a 200# snatch.

PCF: Any advice for our newbies?
Ask questions and get to know the coaches. They are there to help you and make you better! Also try to meet as many people as possible. For my first few months, I would just come in, workout, and leave and not really meet any of the other members, then I realized it made it a lot more fun to actually know the people you are working out with and you’re able to cheer each other on.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
I would have to say Big Cat (again biased because he was my foundations coaches). Big Cat because we can talk about the soundtrack from You Got Served (best movie ever made FYI)

Special shout-out to Tom (also my foundations coach) because he taught me to do my first muscle up!

Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!


Warmup: EMOTM 8 Min
6 Overhead Lunge
3 Situp to Straddle
Alt: 3 Ring Row/3 Divebomber

RX’d Level II Level I
EMOTM 10 Min
3 Overhead Squat
3 Muscle Ups

AMRAP 15 Min:
15 Unbroken DB Push Press, 50/35
10 Unbroken Toes to Bar
30 Unbroken Double Unders
Rest 1 Minute

EMOTM 10 Min
3 Overhead Squat
1 Muscle Ups

AMRAP 15 Min:
15 DB Push Press, 40/25
10 Toes to Bar
20 Double Unders
Rest 1 Minute

EMOTM 10 Min
3 Overhead Squat
3 Ring Dips

AMRAP 15 Min:
15 DB Push Press, 30/15
10 Toes to Wherever
30 Single Unders/Running Man
Rest 1 Minute

Post Overhead Squat load, total Muscle Ups and rounds plus reps to comments.