CFLA Athlete Profile – Todd Riley
FRIDAY’S WORKOUT (CAP)
A) EMOM 7
1 Snatch Balance
B) 3 rounds on the 3:00
2 DL @ ~90%
:90 Plank Hold (elbows)
C) 10 min MU sit & dip skill work
D) For time
*50m run every time you break plank to rest*
**10 minute cutoff**
Courtesy of CF Football
AND COMING MONDAY …
COMPETITION – RE-TEST WEEK!
Squat snatch (135/95)
Strict C2B chin ups
Squat snatch (60-70%)
“Amanda’s Sister’s Sister”
Strict C2B chin ups
Snatch balance (no RX)
Hometown: Vestal, New York
When did you first start CrossFitting?: October 2009
When did you first start training at CFLA?: October 2009
Favorite WOD: Anything with double-unders, sit-ups, box jumps, gymnastics, deadlifts or cleans—and crazy at it may sound, I like wall balls.
Least Favorite WOD: Overhead squats and snatches
Tell us about you sports & fitness background: I was a swimmer, diver, and rock climber in high school. I didn’t play any team sports in college but have always enjoyed skiing, tennis, hiking and mountain biking. In my late thirties I got hooked on triathlon. I did a dozen races my first year, then scaled back to 2-3 for the next couple of years. I loved training outdoors, and doing long runs and rides with friends.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I drove by CFLA almost every day on my way to work for about 3 months before I got the courage to call and see what Crossfit was all about. I eventually came in for an intro with Michael—the baseline workout just about killed me — I couldn’t string 2 fully assisted pull-ups together.
My first WOD was Fight Gone Bad. It looked so simple. As Becca explained the movements I thought, “how hard could 1 minute of anything be”? I had no idea what hit me by the end of round 3. My ego was in worse shape than my body afterwards, but I was determined to come back for more a few days later.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I feel much stronger and healthier than I have in years. I started at CFLA as a way to improve my fitness after a couple of years carrying “baby weight” after the birth of my daughter. I was carrying her up a steep hill in Topanga Canyon when she was 2 and I was about 20lbs heavier than I ought to have been. Between my gasping breaths I realized I should get my sh** together. Just recently I gave her a piggy back ride up the same hill and broke into a light jog at the top for fun. (She is now 7 and a lot heavier) CFLA programming really works!
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have more energy, and feel great after every class. (sometimes it takes 20-30 minutes for that great feeling to kick in). If I miss more than a few days in a row because of travel/ schedule, etc.. I just don’t feel right. I also love feeling like a kid—where else can you jump rope, do handstands, and play on the rings!
Please share with us any favorite CrossFit / CFLA moments: The 1st Whole Life Challenge (2010?) was a fantastic experience. I then forgot everything I learned until the recent WLC which was even better for me. I have a new awareness of my health and fitness that has finally sunk in. My favorite CFLA moments are too numerous to list here, but a few highlights include
the day I figured out double unders, and getting my first muscle up. I have also really enjoyed learning the Olympic lifts and slowly improving my technique and ability to lift heavy stuff.
I always look forward to 8am class with Danette, Alyssa and Hale—the fun and support in this class sets me up for a great day. Noon class with Jonesy and the fire breathers is always inspiring, and a perfect break in my work day. Chasing Vince and never catching him is a constant reminder that I need to work harder. I love Crossfit workouts, but it is the people at CFLA that keep me coming back!
Any advice for people just getting started? Just show up, don’t be intimidated, and remember that this is FUN! You can scale anything, and go at your own pace. Let the energy in the room push you along, and before you know it you will see great results!
What are your hobbies, interests and/or talents outside of CrossFit? I love to cook, read a good novel, and play the piano when I can. I lived in France when I was a kid which has left me with a fondness for all things French. I enjoy my work, and love spending free time with my family. Mostly I like doing silly things in the yard with my daughter. (yes, I can do a cartwheel!)