FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

Crossfit Oldtown Athlete Profile: "Mike Koslap"

By jerry1 comment

Name: Mike Koslap

Nickname: Koz”

Hometown: Schnecksville, PA

When Did you Begin Training at CFOT?

July 2010

What goals have you slayed so far?
Got my first muscle-up, though still need to work on improving technique and consistency.

What are your Training Goals for 2011?
Want to get double-unders, improve my press strength, and become more technically sound with my o-lifts.

What is your prior fitness background?
Used to be a soccer player, swimmer, and cross country runner.  Started weightlifting regularly on my own at Penn State.  Used sites like CrossFit and Gym Jones to guide what I was trying to do on my own since there were no CrossFit-like gyms in the area.

Favorite WOD?
Met-Cons

Least Favorite WOD?
Anything with Double Unders

Favorite CFOT moments you’d like to share?
I enjoy watching those who are stronger and faster than I am.  They’re examples for what can be done if you push/focus yourself enough to want to be on their level

Any advice for our new members?
If you’re slightly afraid of what you have to do, then you’re doing it right.

Reason for crushing WOD after WOD?
Sport Specific

What would you name a WoD and what would it be?

“The Koz”"
100 x KB Swing
100 x KB Goblet Squat
100 x KB High Pull
100 x KB Good Morning
Kettlebell never touches the ground. Rest any way you can.
“”The Koz 2″”
5 Rope Climbs with a sit start
30 x TGU at 65# Barbell
30 x Clapping Pullups
30 x Clapping Push Ups
30 x Pistols
30 x Box Jumps at 30″”
5 Rope Climbs with a sit start”

Comments

comments

One Comment to "Crossfit Oldtown Athlete Profile: "Mike Koslap""

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314