Patriot – Friday 140912


Athlete Profile

Name: Wade B.
Hometown: Annapolis, MD

PCF: When did you start with PCF?
WB: May 2014

PCF: Favorite WOD
WB: Any WOD where I can compete at the Rx level

PCF: Least Favorite WOD
WB: Any WOD where I attempt to compete at the Rx level, and fail miserably

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
WB: Growing up in an athletic family, which includes three older brothers, playing sports/staying fit was a must. I competed in a variety of sports in high school, college, and beyond, but as I am approaching 40 years of age, I resigned myself to simply join a gym and stay “fit.” So I joined Equinox 3 years ago, got a personal trainer, and trained 5 days/week before joining Patriot 4 months ago.

My exposure to CF would never have happened without Patriot member Amit C. of the 9:30 inviting me to what I thought at the time was a regular dinner on New Years Day, 2014…or as I like to call it…”Crossfit Day.” When I arrived, and not to my knowledge, other Patriot members were there to “interview” me…and I promised I would never name names…such as Brad, Brett, or Hank.

And, unlike the more popular theme of Crossfitter’s only wanting to talk about Crossfit, my experience during dinner was more like Fight Club that night. Unless I would join PCF, take off my shirt, and complete my first WOD, they just wouldn’t give me that much information. (Ok, they didn’t say I HAD to take my shirt off, but I KNOW they were thinking it.)

From there, I got on YouTube to see what all the fuss was about. I was hooked. Watched every Rich Froning video ever made. I began showing up at Equinox with first the Nano shoes, then the Board shorts, and finally one day I attempted Toes to Bar on my own when I thought no one was looking. When everyone asked what the hell I was doing, I realized my days at a regular gym were over. I emailed Erika that night.

PCF: Talk to us about your thoughts after completing your first WOD.
WB: Well, of course I signed up for private Foundation classes, because you know, I am “super fit” and just needed to learn some basics on my own.

When I walked in the door, I was met with smiling, sweet Alison. My first thought…”this is going to be a piece of cake.”

Then smiling, sweet Alison changed. She became, “serious, tough, I am going to kick your ass, make you sweat, bleed, and cry for mercy” Alison.

Alison then put me through my first WOD, Half Angie, and after laying on the floor barely able to breathe trying to collect my thoughts, I looked up at her and realized, “wait, you mean there is a FULL Angie?”

Needless to say, after that, I couldn’t wait for the next WOD.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
WB: Since I have only been at CF for 4 months, I have not had a chance to benchmark against previous WOD’s.

My favorite WOD? As unpopular as this may sound, that would include anything that involves Muscle-Ups. Since I spent the past 5 years doing 12 rounds of bench press one day, 100 biceps curls/dips the next day, and all lat pull downs/pull ups the following day, it’s the one CF routine that lends itself to old school strength.

PCF: Favorite CF/PCF moments you’d like to share?
WB: This is an easy one for me. It’s anytime I attend a class and a fellow athlete hits a PR.

How can you not smile when you see someone hit a PR and fist pump, dance, scream with joy, or do all three while interrupting you in the middle of your workout to tell you? (uhh..sorry Nooners…my bad:)

For those that know me, you know I am bit nuts about learning all the specific movements in CF and want to get better at CF everyday. If you don’t think you know me, I am simply the guy that is always asking, “hey, can you show me how you just did that?” And since I attend PCF around 7 days/week (sorry Erika!), I have DEFINITELY asked all of you a question before.

PCF: Any advice for our newbies?
WB: Being a newbie myself, three things have really worked for me:

1) Listen to the coaches…or should I say LISTEN to the coaches.

I am not talking about telling a coach, “thanks for the advice” and moving on. I mean really listen.

I could not do an Overhead squat, even with a PVC pipe when I started, and it drove me crazy. I didn’t have the mobility. I could do strict muscle ups, rope climbs, you name it…but nothing with my arms overhead. Erika pulled me aside and told me the stretches I needed to do for 5 minutes a day, and I took her seriously. I did them everyday religiously, and last week, out of nowhere and 3 months after doing the stretches…BOOM!…I dropped into an Overhead squat with the PVC pipe, then the bar, then with weight on it! Listening pays off…

2.) Find a mentor

I am not talking about staff. I am talking about a fellow athlete.

I met Michael G. during my first Noon class, and have nicely latched on as his BFF at PCF (well, more like forced myself on him I guess…but force is such a strong word.) He knows my strengths/weaknesses, constantly gives me needed feedback on my performance, and without that feedback, I would be many steps back in my progress.

3.) Attend weekend WOD’s

If like me, you can only attend one or two different times during the week (for me its 9:30 or Noon), you will never get to workout with other athletes at PCF who also have fantastic knowledge.

For example, I have met some great folks from the 5:30 AM and 6:30 AM crews, and always enjoy doing a WOD with them. The banter afterward and advice you get from veterans is worth going to a WOD hungover…oops…I mean hungry.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
WB: Well, Alison was my Foundations coach so she will always have a special place in my life, and Erika teaches me so much, and Aaron writes up great workouts, and Aaron K. gives me good advice, and Chesley pushes me during WOD’s, sooooooooo…

Damn, I can’t take it anymore! Its Rich Froning. I have watched countless hours of him on YouTube to learn form, training regimens, WOD advice, eating habits, mental toughness, apparel choices, and I write him every week to come join us at Patriot, and he never freakin responds. I mean, sure, he sent me a restraining order, but you know..whatever…

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

New Foundations classes starting next week! M/W at 9:30AM (childcare available!) and T/TH at 6:30AM. Sign up here!



Level II

Level I

EMOTM 10 Minutes
2 Front Squat
3 Strict HSPU

200m row
8 DB Snatch (70/50)

Rest 2 Min

5 Burpees
10 Pull-ups

EMOTM 10 Minutes
2 Front Squat

200m row
8 DB Snatch (55/35)

Rest 2 Min

5 Burpees
10 Pull-ups

EMOTM 10 Minutes
2 Front Squat
2 HSPU Negatives or 3 Strict DB Press

200m row
8 DB Snatch (30/20)

Rest 2 Min

5 Burpees
10 Assisted Pull-ups

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