How did you hear about CrossFit? 
I had been looking for something new instead of the typical gym routine and saw a CrossFit commercial during the Super Bowl and found out that one of my co-workers was a coach- he suggested I come try a workout and I was hooked immediately.

What do you do for a living? 
I work for the online banking division of TIAA bank.

What are you interests outside of CrossFit?
Photography has always been a hobby of mine- and I love to read.

One word to describe yourself: 
Indescribable :)

How long have you been at PCF?
It will be 7 years in February- definitely one of the OG’s

What do you like about Port CrossFit?
Everything- PCF has become my home and family. Between the members and the coaches- there is always someone willing to cheer you on, support you, or take time to assist you with tips or advice.

What is your favorite WOD or lift?
Anything with hang power cleans- they’re my favorite. I tend to like any WOD with lifts or gymnastics- not many people may know this- but running is not my favorite.

What have you achieved since starting at PCF?
Honestly- what haven’t I achieved? I can do pull-ups, muscle ups, I can lift heavy weights, I can run (if necessary) and ski and bike and row. Before starting here I couldn’t do any of these things…and to anyone who thinks they’ll never get a certain movement or weight- you will- listen to the coaches, learn, be patient.

What does your training schedule look like?
I do group classes 3 times a week and then I work with Kyle- who programs 2 days a week for me. I really wanted to push myself in training for competitions, and working with Kyle not only helped me address some of my weaknesses, but helped me gain confidence in my abilities and improve year after year.

How important do you feel nutrition plays a role in performance and aesthetics? 
Unfortunately, nutrition plays a huge part in both performance and aesthetics. It’s taken me a long time to realize that working out does not equate being able to eat unlimited pizza and ice cream- unless you’re Mike. I’ve been working with Will the last few months- and was able to not only lose some unwanted pounds but still able to perform well at Southie and throughout my normal training, and have even been hitting some pr’s lately- so you could say it’s a big deal. It’s really a matter of eating to perform- the aesthetics will start catching up to that.

 What would you like to accomplish?
I haven’t picked a single new goal for the upcoming year- I’ll be competing with Tara and Grace in January- so would like to crush that; and then the open will be upon us, so would like to improve on last year’s performance.

What suggestions or piece of advice can you give to any members who have just started their CrossFit journey?
So I feel like this is something I could preach about for hours. Firstly- don’t give up. It’s going to be hard; it’s going to hurt… give it some time. Second: don’t be afraid to scale. We all get caught up in wanting to lift more than we should- or we want those kipping pull ups or those muscle ups. Yes they’re cool but injuries are not- so give your body time to progress up to them. Don’t push too hard too fast and then be forced to take a break. Third: don’t be afraid to ask for help, ask for advice, ask for someone’s opinion. We’re all here because CrossFit is something we’re passionate about- we all want to see each other succeed. Lastly- have fun- in the words of Pat Sherwood, “the goal is to just get fit. Make it the best hour of your day. Stay safe, turn the music up, high five some people, and blow off some steam.”




Squat Clean. Split Jerk  (1 rep every :80 x 10 sets )
start blank bar and increase weight — DONT BUILD TO A MAX
Metcon (Time)
5 rounds for time
10 Ring Push ups
10 HPC 125/85
35 double unders
rest 1 min b/t rounds

Rx+ Ring Dips (135/95) – 50 double unders
55+ 105/70
*18 min CAP*
—this cap allots for 2.5 minutes per round. This will give a considerable amount of time for athletes to challenge themselves on 2 out of 3 components of this workout– If you aren’t sure, do a practice round.