Athlete:  Jon Minkoff

Hometown:  Silver Spring, MD

Age:  39

Family:  Wife (Amy G) 2 boys (Asher-7 & Julian-5)

Started CrossFitting?  December 2010

Favorite WOD?  Lynne

Least Fav WOD?  FGB

Sport and Fitness background? I played footballin high school and college.  In my mid- 20s, I began running to keep in shape.  Over the years, I’ve kept up with it and progressed to the point where I run a couple of half marathons a year.

How did you first get exposed to CrossFit? My wife, Amy G, had taken the intro session, and she thought that I would really enjoy it.  Take us back to your first WOD… what was it, and how did it feel?  My first WOD was the baseline.  Going into it, I had just completed a half-marathon 2 weeks before.  I thought that the pull ups would give me some trouble, but I didn’t think it was going to wipe me out.  After limping through the end of the WOD, I had to sit on the couch for 10 minutes before I felt like I could breathe normal.

What changes have you noticed since starting CrossFit? Given that Amy and I both CrossFit, and now our kids do as well, I’ve noticed is that it is major topic of family conversation.  Body Comp? I’ve increased my muscle mass while at same time shedding 15 pounds.  Strength? I’ve gone from not being to do any pull ups to doing over 20.  Speed? On an average training run, my pace per mile is almost 45 seconds faster.  Without extensive training, I completed a 10K race in April with new PR.  Endurance? My recovery time has gone from 20-30 seconds to 5-10 seconds  Etc?   At my annual physical, my heart rate, blood pressure, blood sugar, and bad cholesterol levels were all at record lows.

What’s your favorite CrossFit/CFDR experience or memory?  I don’t think that I can pin it to just one, but there are milestones that make you feel so good:  doing your first double under, kipping to a pull up, doing a pistol without a bench, etc.

Advice for a beginner?  Being always sore after workouts during the first month or so is really annoying, but as you get stronger, it goes away.

Hobbies, interests, activities outside of CrossFit?  Hiking, camping, running, fishing, cooking, cross-country skiing, traveling

Jon getting set for a Snatch!


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