W.O.D. Athlete of the Month

Hometown: King of Prussia, Pa

Current Location: Bridgeport, Pa

Age: 37

Occupation: Pastor of Conshohocken Vineyard Church

College: University of Pennsylvania 

How long have you been a CrossFitter? 5 years

Did you ever play sports?
 I've played both organized and disorganized soccer almost my entire life. I stopped playing soccer competitively after high school when I realized the Philadelphia Eagles had a better shot of winning a Super Bowl than I had in playing full-time for a soccer club. 

Got some cool (or uncool) hobbies you'd like to share?  I've been known to dabble in the circus arts from time to time, and one time somebody even convinced me to dress up as a clown. (It was for the children!) I can unicycle and juggle, but no - can't do them both at the same time.  

I also can make simple animal balloons.  And just in case certain individuals in the KOP CrossFit community were wondering, there are restrictions on the kinds of animal balloon shapes I choose to make.

What is your biggest achievement at CrossFit? Developing new friendships with the people in the CFKOP community.

What do you feel that you still need to work on? 
I need to work on stringing together chest-to-bar kipping pull-ups for an entire WOD, overhead squats, snatches, and building better cardio endurance.  I've also never done a handstand walk or really tried more than a couple times. I also need to learn how to set more targeted goals, and be content with slow and steady progress. CrossFit is so humbling.  And snow shoveling.

Goals for the rest of this year? Finish in the top 100,000 in the CrossFit Open and finish all the workouts Rx... or at least at a better worldwide percentile than I did last year.  I'd like to hit a 400# deadlift, bodyweight snatch (165#), 245# C&J, and improve on all my times in the benchmark WODs throughout the year.  I'd also like to pray for as many people as I can in the gym who have injuries so they can get better, and make it to a few more CFKOP social events than I did in the previous year.

What's your favorite WOD? Fran (in theory)

What’s your least favorite WOD?  Fran (in reality)

How about your favorite food/snacks?  I love eating a big tub of movie popcorn with "butter" on it, as well as dried mangos from Trader Joe's without the added sugar.  Once a year I like to eat a classic home-cooked corned beef and cabbage meal.

What is the craziest workout outside of CF you have ever done? I once tried to run from the Art Museum in Philly all the way to Bridgeport with a backpack when I was in college, but I gave up after about two hours and walked back home. I think I got lost somewhere on Wissahickon Valley Trail.  Then there's that one time at that wedding ....
Favorite lift/movement? Cleans/pull-ups.

What’s your least favorite lift/movement? OHS/GHD = OMG

What skill are you planning on working on in the new year 2016 the most?  Building up my general cardio stamina/endurance.

Whats your favorite piece of workout "gear"?  When doing OHS, wrist wraps.  Otherwise, my home-made tape hand protectors keep me from ripping about 95% of the time for high volume 
pull-up WODs and other grip intensive movements.

What do you say is your biggest improvement since starting CF?  I'm stronger than I've ever been, and in the best overall shape I've been in since high school.   I'm less stressed and more balanced mentally, emotionally, and even spiritually.  After starting CrossFit, my family and friends have stopped making comments like, "somebody get that guy a sandwich..." and giving me extra bites of their cheese steaks. Speaking of cheese steaks, I also eat better and started drinking protein shakes for the first time in my life.

Who is your favorite coach? I like all of the coaches for different reasons, however coach Stephanie has really gone above and beyond the call of duty to include my kids in CrossFit classes and give them opportunities that they would not have had otherwise. SO thankful for her.  Did you see me in her 1997 prom picture from Upper Merion High School?? 

PR's to mention? Goals Reached? Nutrition highlights?  I once hit a 200# OHS this year off the rack without breaking my wrists.  It took me almost 3 years before I could do an OHS without going onto my toes or writhing in extreme pain in my wrists.

I've been more intentional about setting a goal to enjoy every CrossFit class as much as I can, and this past year, my first full year at CFKOP, has been very enjoyable.  I always look forward to going.  I'm naturally pretty competitive, so I want to continually improve and excel in every area, but in the end, enjoying my time exercising and enjoying the people I'm with is what matters most to me. 


Unknown said...

Congratulations, Rich! It's a;ways a pleasure seeing you and your family around the gym!

Unknown said...

Congrats Rich. Great athlete and great guy. Glad to have met you.

Samson said...

Congrats Rich!

Gorfy said...

Congratulations Rich! Well deserved!

Shawna said...

Amazing! Congrats Rich!

Mark R said...

Congrats Rich. That wedding video was amazing!

Jess said...

Yay Rich!

Stephanie Vincent said...

Thank YOU for letting me be a part of your kids lives and thank you for being a part of my prom pic. Congrats.

Scott Richardson said...

Well deserved...