Patriot – Friday 140905

Brad and the ladies of 0930

Athlete Profile

Name: Brad W
Hometown: Arlington, VA

PCF: When did you start with PCF?
BW: September 2012

PCF: Favorite WOD
BW: Fight Gone Bad (nostalga reasons) or Grace

PCF: Least Favorite WOD
BW: Any WOD with a ton of bodyweight exercises

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
BW: In college I was known to lift kegs and do high-rep 12oz curls. We were also big into bodybuilding back then, trying to push the limit how much weight we could throw on. While I never did find the limit, I can tell you that we stayed away from cardio. Everyone knew that sapped away weight and mass, so we feared it like the plague. From there, while working in Law Enforcement, my goal for staying in shape was two pronged: 1) ensure I was able to “assist people to the ground” when needed, and 2) live to the end of the night.

Fight Gone Bad was my first real WOD. After absolutely crushing it during foundations with Brian M. & Chesley H., It whooped my ass. I’m not generally a cocky, sarcastic, arrogant, loud, or assertive individual. But, I can imagine if I was, Fight Gone Bad would have really put me in my place.

PCF: Talk to us about your thoughts after completing your first WOD.
BW: “Why would anyone do this to themselves, let alone pay to do it?”

Then, I fell in LOVE!

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
BW: My performance has been incredible. Snatch jokes in class are up by 125% and privately, people have told me the quality is improving, not just the quantity.

The truth is that when I started I always heard everyone saying “just show up” and that has turned out to be very true. I know I have up and down days and weeks even, but every now and again I think back and judge myself not on my performance from the prior week or two, but to when I started. Now I am able to do things I could not do when I started, and frankly, never thought I would be able to: Handstand push-ups, pull-ups, rope climbs, toes to bar. It is all about continual attempts at growth and improvements…that, and being an “elite” athlete.”

PCF: Favorite CF/PCF moments you’d like to share?
BW: My favorite PCF moment had to be the ice cream social when I first joined PCF. I was the only one who showed up, so it was a little awkward, but me and the boys at Baskin Robbins had a great time.

Beyond that, there was also “THE WOD INCIDENT” as I now call it. It was the one where we were doing the thrusterburpee combo: 100 burpees, with 6 thrusters at the top of every minute. I came prepared physically and mentally to knock it out; had a game plan to hammer away as many burpees as I could right from the start and get my numbers way up. What does Erika do? She throws a wrench in everything, and we end up starting with the thrusters. The workout drags on, she’s standing over me laughing, belittling me; jeering as I ultimately start knocking out only a handful of burpees each minute while in tears. I’ll be honest: I got to 80 burpees, stood up, walked out the side door, went to my car, and drove home. I recall the following day everyone from the 9:30 (including Erika) laughing at me and someone remarking “We saw you through the windows as you left…you were crying on the way to your car.” I will never, ever do that WOD again.

PCF: Any advice for our newbies?
BW: 1) Eat Paleo

2) JUMP RIGHT IN. Just show up. We ALL had no idea what the heck we were doing or what a double burpee box jump clean was when we started either. Go to work outs as soon as you can during foundations. Feel free to ask anybody for help or to answer any questions you have at any time. Walk right in and introduce yourself to people. It’s an awesome family. The coaches are ALL incredible and are excellent at helping find a way to overcome any need or injury.

Don’t be afraid to scale anything to your comfort level. Be smart, don’t go beyond your ability starting out…have fun with it, get the proper movements down, and everything else will fall into place.

When you first show up, classes might seem click-ish, but it’s absolutely not. I learned that the closeness of the class is simply a result of one another working hard together and everyone with any ability or background truly is a welcome member of the community. Everyone embraces the suck together.

There are no outsiders, so just jump in. Also, don’t forget that the new guy or gal always ends up paying for his or her first ice cream social.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
BW: Do not say Ben W. here…Do not say Ben W. here…one coach controls 99% of possible burpees I have to do and all associated pain I endure on a daily basis. CLEARLY Erika!

Friday is Athlete Profile Day! Know of someone that would make a great profile? Shoot me an email:


Level II

Level I

EMOTM 10 Minutes
2 Front Squats
4 Strict Toes to Bar

“3/4 Nate”
AMRAP 15 Minutes
2 Muscle-ups
8 KB Swings (70/53)

EMOTM 10 Minutes
2 Front Squats
4 Toes to Bar

“3/4 Nate”
AMRAP 15 Minutes
1 Muscle Up
8 Russian Kettlebell Swings (70/53)

EMOTM 10 Minutes
2 Front Squats
4 Knees to Wherever

“3/4 Nate”
AMRAP 15 Minutes
2 Pull ups + 2 Ring Dips
2 HSPU Negatives or 4 Seated DB Press
8 Kettlebell Swings (53/35)

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