4RFT 28 Min CapWork split evenly among partners
40 KBS (44/26)
40 Rev Lunge Steps (44/26)
40/32 Cal Row
40 Tuck Ups
40 Wall Balls (16/10)
40 DUs **80 singles**
+ KBS & Rev Lunge Steps (53/35)
40/32 Cal AB
We're so proud of this girl. In a little over a year, Nicole has come into her own as a competitive athlete at CFNH. She takes the time to focus on improving her weaknesses, she's both strong and driven, and she has no shortage of spirit for her fellow crossfitters. When you see her, make sure you tell her what an awesome job she's doing, and be sure to ask her about her pull-ups (for the record, she does NOT look like a flopping fish on the pull up rig, despite what she might tell you.)
1. When and where did you start CrossFitting?
I started at CFNH last January. It’s crazy to me that a whole year has gone by already!
2. It’s a brand new year, which means setting new goals! What are some of your new goals for 2018?
For 2018, I want to look less like a flopping fish on the bar and learn how to kip swing properly. Progress-wise, my T2Bs are currently at knees-to-general-vicinity-of-armpit, so this should be interesting.
I also need to finish the beginners weightlifting program. Work ramped up like crazy in November and December so I barely managed to get out early enough to catch regular CrossFit classes. Now that things are back to normal, I need to be more disciplined with my time and make it to the gym before 5:30pm!
3. What are some of your recent accomplishments of which you're most proud?
Sharing my CrossFit adventures with my parents and sparking their interest. My mom was super excited to try her first ever WOD at home on Christmas! We ran through some movements beforehand and figured out how to scale things accordingly. Props to all the coaches who make all kinds of modifications for athletes on a regular basis. For the record, she totally smoked me and wanted everyone to know that! She’s been working on her air squats and wall push-ups lately, so y’all better watch out.
4. Do you adhere to any form of daily/weekly diet regimen to power your workouts? What does your dream cheat meal/day look like?
My daily macros and food timing are boring and relatively structured, less for fitness reasons and more for the sake of simplicity. I’m dependent on synthetic insulin which involves a lot of guestimating and hoping for the best, so having fewer variables helps me be better at pancreas-ing for things I can’t always anticipate.
My dream cheat day would include my mom’s Taiwanese sticky rice, my dad’s lamb chops and tiramisu, endless Cape Cod potato chips, and a mud pie cone from the most amazing ice cream stand that I grew up near, Bedford Farms!
5. Design 2 WODs: 1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve).
Bread & Butter
10 lateral box jumps 24/20
10 burpee pull-ups
10 alt pistols
:60 max cals AB
25 min AMRAP
10 DB push press (30/20)
25 wall balls 20/14
10 SA OH walking lunges (30/20)
800m run carrying wall ball
6. How do you spend your time when you're away from CFNH?
I figure out how pop-up cards will look and work, and take lots of pictures of them for a living! I also tutor at New Haven Reads, which is super fun because it’s mostly just hanging out with a kiddo, listening to him read aloud, and helping him through the tricky parts. I try get out on the ocean and paddleboard as much as I can during the summer.
7. What is one fact that other CFNHers may not know about you?
I have absolutely terrible human facial recognition. Before Facebook, I dated someone for almost a year; when his eye color came up in conversation, I couldn’t recall if he had blue or brown eyes. (Trick question. His eyes were green.) Social media is great because, for whatever reason, I process photos of people differently than in real life. I use photos to associate appearance and names with what I normally remember—conversations we’ve shared, gait, inflection, etc.
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
You’re much, much stronger than you think. When I first started out, I felt so out of place. I remember being terrified when Coach Poz casually directed everyone to hop up on the bar and give him 5 scap retractions and kip swings. I didn’t even think I could jump up and reach the bar because it looked so high, let alone move around on it! It takes some time, but things will start falling into place. It’s okay to feel like some or all the movements are impossible at first—that’s what having an amazing community of fellow athletes, coaches, and coaching interns are for! It’s also okay to feel like getting to the gym is a struggle. Getting started is often the hardest part. Give yourself some grace and do better tomorrow!