Deadlift
1×5 (Add 5-10lbs from last week)

AMRAP 12 Minutes
5 HSPU
10 Weighted Step-ups (70/53)
15 Russian KB Swings (70/53)

AMRAP 12 Minutes
2 HSPU
10 Weighted Step-ups (53/35)
15 Russian KB Swings (53/35)

AMRAP 12 Minutes
10 Push-ups
10 Weighted Step-ups (40/25)
15 Russian KB Swings (40/25)
Post loads and times to comments.

 

Snatch
3-3-1-1-1-1

3 Rounds
7 Front Squats (155/105)
14 Toes to Bar
21 Box Jumps (24/20)

Level II

Hang Squat Snatch
3-3-1-1-1-1

3 Rounds
7 Front Squats (115/85)
14 Knees to Armpits
21 Box Jumps (24/20)

Level I

Hang Power Snatch/Overhead Squat
2-2-2-2-2

3 Rounds
7 Front Squats (95/65)
7/7 Knee Raises/Sit-ups
21 Box Jumps (20/16)
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Athlete Profile: Louis K., Alexandria, VA

PCF: When did you start with PCF?
LK: Personals with Liz in May 2011

PCF: Favorite WOD
LK: Anything similar to FGB, or anything Tabata

PCF: Least Favorite WOD
LK: Anything with lots of body weight movements

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
LK: Even though I grew up the quintessential fat kid, I was active, and my parents threw me into Tae Kwon Do where I routinely went to the VA State tournament in the heavy weight division only to get my butt kicked by guys shaped like Ben W.

In 8th grade I discovered lacrosse. I fell in love with the sport, and played all through college. My desire to play Varsity lacrosse in high school was the main motivation for losing 100 lbs the first time in my life, going from a portly 285 lbs freshman, to a slender 175 lbs sophomore.

From high school through my early 20’s I played lacrosse, golf, and would rock climb when I could find a climbing partner. All of these activities stopped during my first year in business, which eventually failed and the stress of failure caused me to balloon up to 443 lbs.

After reaching the size of a small truck, I wasted 5 years of my life spinning my wheels in globo gyms, and personal training sessions. In March of last year I spent 3 weeks at the Biggest Loser Resort in Malibu which served as the catalyst to my personal evolution, I realize now that had I continued on the path of low calorie meals, coupled with excessive cardio that I probably would have given up and already been back on a train to morbid obesity.

2 years earlier I had started to work with trainers at a personal training studio across the street from PCF, and I asked one of the staff about CrossFit, and they said “That’s not for you, lots of people get hurt.” I remember thinking “F-You!” and being just scared enough that I never walked into the box.

PCF: Talk to us about your thoughts after completing your first WOD.
LK: After finishing my first WoD during my Private Foundations with Liz, I felt challenged by the power and Olympic lifts, while being disappointed with my first metcon.

At the time I was spending 20-25 hours a week in the gym, and CrossFit was just a small part of that program, so at the end of my 10 minute AMRAP of 5 push-ups, 10 sit ups, and 15 squats, I felt like “Where’s the beef?”

While I was disappointed in the lack of “suck”, that first workout gave me the confidence that I could do CrossFit. I also wanted to come back because I knew beneath Liz’s pleasant demeanor there was a diabolical coach waiting to whoop my ass. By session 3 I was starting to do less of the other crap.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs.
LK: I didn’t start recording all my Workouts until October when I decided that I would give only CrossFit a chance for 30 days. The first time I did Filthy Fifty was in December 2011 it took me 27:53 with a 20” box, in January when we did it again I finished 2:30 faster with a 24” box.

In October 2011, I was able to split jerk 135 lbs, two weeks ago I was working between 185 lbs – 215 lbs. Also my 1 rpm deadlift during my first CFT in August of last year was 315 lbs, this past week I did my workset of 5 at 315 lbs.

PCF: Favorite CF/PCF moments you’d like to share?
LK: The first time my shin met the box, we were working on maximum box jump height, up until this point I had only worked with the 20” box, so 24” was a big adjustment. I got up once, and wanted to do it again before trying for a 27” height, that’s when I left a nice big chunk of skin and hair on the corner of one of the wood boxes.

I think I freaked Erika out a bit because I was bleeding everywhere and I was asking her for tape so I could tape up the hole in my leg and do the Metcon. I ended up getting 3 stitches, sad to say but I have yet to learn how to jump “on” the box and not “into” the box.

PCF: Any advice for our newbies?
LK:
1-Don’t be intimidated by the size of the classes, everyone’s there to get better.
2-If you’re even the slightest bit unsure about something ask a coach.
3-Exercise sound technique over personal ego.
4-If you’re still unsure about CrossFit, try the RJP challenge, 30 days of CrossFit.
5-Bring It! There’s not much in our lives where there is a direct correlation between individual efforts and individual accomplishments. It’s about you, so show up everyday ready to play, and give everything you have during each WoD, and leave it there on the dirty, grimy rubber mats, and if you happen to see the wet outline of a large Asian Person then you know I’ve been there…Give it your all and you’ll feel better about yourself.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
LK: While I appreciate RJP’s fashion sense (which is why I make 3 shoe changes during each WoD), he clearly doesn’t WoD or coach anymore, my favorite Coach for sure is Erika. She’s always in a good mood, is able to have a high level of energy first thing in the morning, she never forgets mobility, and always has the right tweak for me in my lifts. The reason I gave CrossFit a full time 30 day trial was because of RJP’s polite comments on my blog, but it was Erika’s coaching that helped me make the improvements that I have, so thanks Erika!

Want to see someone featured on an Athlete Profile? Email Erika@patriotcrossfit.com

Press
5-5-5 (Add 5lbs from last week)

3 Rounds
Run 400m
14 DB Push-press (50/35)
21 Pull-ups

Level II
3 Rounds
Run 400m
14 DB Push-press (40/25)
14 Pull-ups

Level I
3 Rounds
Run 400m
14 DB Push-press (30/20)
14 Assisted Pull-ups
Post loads and times to comments.

 

Snatch Balance (50-60% of your 1RM)
2-2-2-2-2

5 Rounds
7 Deadlift (255/175)
14 Bastards
21 10ft Wallballs (20/14)

Level II
Snatch Balance
2-2-2-2-2

5 Rounds
7 Deadlift (205/125)
14 Bastards
21 10ft Wallballs (14/8)

Level I
Overhead Squat
2-2-2-2-2

5 Rounds
7 Deadlift (135/95)
14 Bastards
21 8ft Wallballs (14/8)
Post loads and times to comments.

 

Mount Vernon Farm delivery on 5/16.  Please see their website to order and for details.

Squat
5-5-5 (add 5-10lbs from last week)

AMRAP 10 Minutes
3 Muscle-ups
12 Box Jumps (24/20)
Run 200m

Level II
6 Pull-ups/dips
12 Box Jumps (24/20)
Run 200m

Level I
3 Difficult Band Pull-ups
6 Push-ups
12 Box Jumps (20/16)
Run 200m

Post loads and times to comments.