Boston, Needham & Waltham - (781) 929-5400 info@crossfitonenation.com

When did you start CrossFit and what brought you to ONE Nation for your first class?
I began CrossFit four years ago (August 2012). I took last year off to focus on Olympic Lifting and garage workouts. My renewed interest in CrossFit began with the 2016 Open, followed by a May 2016 CFL1 Seminar at Reebok. My friend Karen Koladzaike, from my barbell club, told me about OneNation and invited me to join her for a couple lunchtime WODs.
What’s a day in your life look like?
I retired on June 30th after 47 years in various computer jobs, most recently as IT Director for the Town of Lincoln. Since I retired I spend 3 days a week at One Nation Waltham, arriving early enough to shadow coaches for the 8:30 class.
I usually rise at 5:30, have a cup of coffee and then prepare breakfast for Suzanne and myself. I leave the house at 7:00 for my hour long commute to Waltham. After the 8:30 class, I drink coffee and catch up on e-mail or writing stories for my blog, or ghost-writing for my wife’s blog. Around 10:00 I may do a workout, or work on my goats (I have a herd of them). Then I’ll do the noontime WOD and leave around 1:30 (yes, I’m spending 5-6 hours at the gym). On my way home, I’ll stop in Littleton for a cup of cold brew coffee. I get home around 3:00 and fire up the grill to cook up meat for dinner. Sometimes I’ll work on the Honey-Do list, but I try to avoid it whenever possible.
Two nights a week include Barbell Club in Acton. Non-gym days include day trips and lunch dates with Suzanne.
If you could design your own workout, what would it feature?
Rowing, Wall Balls and Kettlebells (strange for a guy who hates cardio, eh?)
Favorite and least favorite movements in CrossFit and why?
Favorite: I love all things barbell (except thrusters). – Why? Cuz they’re heavy and fun to move.
Least favorite: Running, Thrusters and Burpees – Why? Cuz they’re cardio and I am not a fan of cardio.
Any pre-workout ritual before the 3-2-1 Go buzzer sounds?
None whatsoever. I just approach the WOD and do it. I perform every workout in the moment, one lift or movement at a time. I seldom look at the clock, I just focus on the work before me.
What are your must have gym bag items?
A towel, a fresh t-shirt, lifters, wrist wraps, knee sleeves, tape, a jump rope, protein bars, Trader Joe’s nuts (it’s approaching winter, so I’ll include my inhaler).
If you were a meat or vegetable, nut or seed, a fruit, a starch or a sugar – what would you be and why?
If I were a meat, I’d be a Ribeye Steak. If I were a vegetable, I would not be green, I’d be a roasted Sweet Potato filled with Kerry Gold Butter and Cinnamon. Why? Because steak and potatoes is who I am, and you are what you eat. If I were a nut, I’d be homemade Almond Butter, eaten with a spoon.
Are you a better singer or dancer? If singer, what’s your favorite karaoke song? If dancer, what’s your go-to move?
I do not sing. If I have to dance, I’d prefer a slow dance, cuz I’m a hopeless romantic. (my wife says I’m simply hopeless)
If you were creating the playlist for a class at ONE Nation, what are your must have songs or artists?
Music does not drive my workouts. Once the timer begins I just do what I have to do and tune out most stuff. When I am working out alone, I’ll just put on an album from start to finish, like Led Zeppelin, Rolling Stones or ZZ Top. If I made a playlist for a class it would most likely be 80’s rock.
Favorite thing to eat at the Thanksgiving table?
Turkey Thigh, homemade bread stuffing and homemade cranberry sauce. I confess I have a sweet tooth, so I will sample one piece of every pie. It may have been easier to ask me what I won’t eat.

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NEW TO ONE NATION:
Record your WOD times and scores in TRIIB! Workouts are up every day for you to jot down anything you want record from the day’s programming! Download the “TRIIB” App to make it easy and readily available right when you finish a workout.
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Warm-up:
Build to moderate triple clean & jerk

Skill:
Barbell Cycling

WOD:
OPEN WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post scores to comments.

After Bash:
Accumulate 2:00 in GHD Sit-up hold.