CFLA Athlete Profile – Jun Wang

Hometown: Huntington Beach, CA
Age: 25

Occupation: Operations Specialist @ Postmates
When did you first start CrossFitting?: First time ever? June 2011. Consistently CrossFitting starting 2014 after a long hiatus.
When did you first start training at CFLA?: January 2014
Favorite WOD: My “Favorite” aka the lesser of the two poisons would have to be anything with rowing and/or power cleans. Also, I LOVE WODs that wind down with a stretch in child’s pose or savasana, but that might be a bit of a “stretch” (pun intended).
Least Favorite WOD: Any iteration of Franklin Hill … although I feel there’s a new evil in town that goes by the name of Assault Airbikes.

Tell us about you sports & fitness background: I bounced around with different sports growing up from soccer, to tennis and basketball. I ended up playing volleyball throughout high school and on the club team in college. I never took weight training too seriously, just enjoyed being active. I’d be ‘that one guy’ on the team that was never really lifting weights seriously during weight lifting sessions pre/post practice.

Today, in addition to CrossFit, I’ll hop in a yoga class every now and then, I play on an indoor volleyball rec team, play as much beach volleyball as I can and am currently getting into Spike Ball 🙂

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? In college, my student government advisor and her husband owned a box on the side, so as a team building session, she thought it would be a good idea to have us all over for a WOD. My first question, What the eff is a WOD? I remember it was an AMRAP of some sort. Not sure exactly what the WOD was, but it consisted of burpees, pull ups, squats, running — all of which I hated. Needless to say, I ended up throwing up at the end of the workout and got to sign their infamous Puke Bucket (no one actually puked in the bucket, that would be gross). I walked out of that workout and never thought that I would look back…

In the past few years, my sister has gotten really into CrossFit — as a matter of fact, so much, that she decided to become a coach. Soon enough, over half of our conversations would be me listening to her rave about CrossFit, the awesome workouts, the great coaches, the fantastic community, the amazing results you see. She made it seem like such an exceptional experience, so I decided to give it another shot and join a box, because, well … FOMO. She was right; two and a half years later, still going strong w/ CFLA!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? For starters, I’m stronger than I’ve ever been in my life and I feel great, both physically and mentally. I’ve seen, and am still seeing, changes in my strength and fitness; the testing weeks really help to show the progress that I am making. The biggest change for me though has been a lifestyle change. I am more conscious of what I am putting into my body when it comes to food and drinks (eating healthier, cooking myself, drinking less, etc) and overall making exercise a priority in my life.

[Although, I must say that I would see a lot more changes in my body and health if I didn’t keep giving into fast food temptation. Damn you, Taco Bell.]

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I’d say mindfulness in my lifestyle and going into a workout has been the biggest change. CrossFit started out just as a “gym” for me, a place where I would go to be pushed to exercise more and exercise harder. As time progressed, I realized that my fitness goals would be more attainable if I changed my lifestyle outside the gym. As a result, I started to shift different elements in my life to create a more cohesive lifestyle: making an effort to get more sleep, drinking less beer/liquor, drinking more water, eating healthier, etc. In addition, my mindset has completely changed going into workouts as well. Starting CrossFit as an outsider is intimidating enough and I remember the days when I would cringe at just seeing the word “burpee” on a WOD. Nowadays, I have more of a “Bring it on” attitude towards workouts. The harder the workout seems, the greater the feeling of accomplishment afterwards. I am constantly trying to grow and challenge myself in all lights from bettering my form, to lifting more, to decreasing my time on workouts and constantly out-do myself from the previous week, month and year.

Please share with us any favorite CrossFit / CFLA moments: Is saying the CFLA holiday party too obvious? Aside from the holiday party, I remember rowing during a WOD as part of someone’s last workout with CFLA. I can’t remember his name, but he was an old time CFLA-er and got to program that day’s WOD in celebration of his last day. There was A LOT of rowing that day and we were all rowing, mid-workout, set up where we were in 2 rows facing each other (instead of facing the window like we normally do); Wonderwall by Oasis starts playing. One person started to sing along to pass the time, another person joined and soon enough, the entire class was singing along and rowing. It’s hard to describe the feeling, but it was such an organic moment and is something that has still stuck to me after all this time.

Any advice for people just getting started? Don’t compare yourself to others. I know it can be hard, especially if you have a competitive nature, but the best thing you can do is to focus on yourself. Make sure your form is flawless. If that means going down in weight or going through the WOD slower and sacrificing your time, than so be it. You don’t want to injure yourself, trust me, it’s not fun. One of the reasons I love CrossFit so much is that the community and members are so supportive of you no matter where you are in your experience level. Never have I ever heard someone making jokes or negative comments because someone took too long to finish a workout or the weight they’re using is too light. The support is there, the community is there. And it also helps that we have the best coaches in town.

Also, scale, scale, scale. As an outsider, CrossFit has such an intense stereotype, and while that can be true at times, a lot of people are unaware that you can modify all the movements and workouts. Scale as much as you need to until you gradually can do movements with less support. It’s an awesome feeling to scale and to come in one day and realize that you don’t need to scale that movement anymore. #progress

What are your hobbies, interests and/or talents outside of CrossFit? I love to eat; there are few things that bring me as much or more joy than eating. I particularly love tacos and ramen and am on a mission to finD the best of both in LA. Let me know if you have suggestions!

Traveling is right up there for me as well. I love backpacking through other countries and immersing myself in other cultures. I just want to travel all day, errrrrday. I love the beach, and playing beach volleyball, watching movies, cooking, drinking beer, BBQs, camping and eating — can I say that twice?

Friday’s Workout

Jerk Skill Practice
BTN Jerk balances (light)

Front squats (60-65% FS or +3-5)
Back squats
–5min Cap–

20cal Bike
400m Run
12ft 2×4 Backward walk
1 Pivot reverse
12ft 2×4 Backward walk

Saturday’s Workout

“5 RFT
15 DB Burpee deadlifts (45/30)
12 DB Front-rack lunges
9 DB Seated floor presses”

Sunday’s Workout

“Tumminello Complex Cluster””

(at 55% of 1RM clean)
1 Bent Over Row
2 Romanian DL
1 Hang Clean
1 Push Press
(4x’s through the 4 movements counts as 1 rep)
– 4 min rest-
1 One-Arm Burpee
1 DB Snatch
2 One-Arm Thrusters
(4x on one side then switch
every 4 counts as 1 rep)

Monday’s Workout
Mental Toughness

8am Event – No reg classes

“Memorial Day Murph”

1mi Run
100 Pullups
200 Pushups
300 Squats
1mi Run
See here for scaling options.


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