February 2013 - RCF NuernbergRCF Nuernberg

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Archive for: February

My pleasure to introduce to you today the lovely Courtney Evors:


tell us what you do for a living!

I am a Senior apparel designer for Adidas. Up until 2 weeks ago, I was designing men’s and women’s running apparel, but have recently switched over to Specialty Sports and Olympic events, which is pretty cool.

what is your goal in the CrossFit Games Open this year? Where do you see yourself next year? Any CrossFit aspirations?

This year, my goal is to beat my big brother in the open! He just started getting into CrossFit, so it will be cool to see how we stack up against each other. The games have come a long way since 2008, and there are some STRONG women out there. Maybe next year, I’ll be back to doing the WODs Rx’d? But at the very least I would like to get a muscle up.. If I can do a muscle up this time next year, I’ll be happy.

share with us to what degree you are “Paleo” currently (eating only whole, unprocessed food), and why?

At the moment I am 100% Paleo, dairy free with the exception of kerry gold butter and no alcohol!! But only for the next 22 days. Then I add back in wine. I don’t mis bread, but I miss red wine! After my birthday, I decided to do my own mini Paleo challenge. I had just come off of six weeks of travel and loads of holiday eating and drinking. I was not feeling that healthy and the clothes were getting a bit too tight. I wanted to feel better. I decided to do 60 days Palo because I believe the 30 days just wouldn’t be enough. Before going Paleo, I was a vegetarian, I was already eating a whole, unprocessed foods with no dairy due to lactose intolerance. After having a friend go on and on about Paleo, I did some homework and decided to add meat back in my diet. I forgot how good it tasted! I was an environmental vegetarian, and learning that Paleo followed the same beliefs I had about factory farming and about finding local grass fed meats, it was ethically, for me, an easy transition. I found that since going Paleo, I’ve been sleeping better, my skin has cleared up, most stomach issues have gone away and I’m no longer hungry all the time. I think when I was veg, I had to eat every couple of hours, now, I eat 3x a day and rarely need a snack to get me through the “afternoon slump.” The best part, is that I don’t feel like I am depriving myself or missing out on anything. I definitely will continue eating Paleo after my 60 day challenge is up.

what is your favorite thing to do on a gorgeous summer Saturday afternoon?

Depending on my mood, it would either be to pack a picnic and spend the day at the pool, or go for a 3 hour bike ride. 🙂


Courtney came to RCFN with previous CrossFit experience.  Of course we anticipate more members with previous CrossFit experience as CrossFit grows in Germany.  But the numbers are astounding:  when RCFN opened last year in March there were just 11 CrossFit gyms across Germany.  That number in less than a year has grown to 45.  No wonder both of RCFN’s CrossFit Level 1 Certifications this year sold out in less than 2 weeks.

For time: 100 Double Unders

— then —

3 rounds of:

10 Pull Up + Toes To Bars

25 Air Squats

3 Wall Walks

— then —

100 AbMat Sit-ups

6 Rounds of:

Row 250 meters, all out effort

max rep push-ups

rest 3 minutes between efforts


For Time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Skill: Overhead Squats

WOD: 10 min AMRAP

10 Lunges


Game: Burpee Races

Complete as many rounds as possible in 15 mins of:

9 Deadlifts, 155/75 lbs

12 Push-ups

15 Box Jumps, 24/20 in

Front Squat



Tabata Row

Christof didn’t focus at all on muscle-ups, he says, until Justin encouraged him to give them a try – assuring him in advance that he had the strength requirement nailed down and just needed to learn the skill.   Now he’s knocking out dozens of the challenging movement…but took a little bit of time out to tell us a little bit more about himself.  Thanks, Christof!


how long have you been CrossFitting and how did you find CrossFit?

A bit longer than year now. I did my first work-outs with you guys in January 2012 at Reebok.


why did you decide to join RCFN?

First of all I’m not fond of regular GYMs. For me the differences to a GYM are: exciting work-outs, being constantly corrected is like having a personal trainer, less chance to hurt yourself by doing correct movements, overcoming your inner demons as a group and the down-to-earth atmosphere.

Secondly I was out of shape and word in the office was, that these are “killer work-outs” and a lot of colleagues were complaining about muscle aches so I thought I should give it a try and see how achy it is for me. I think in fitness there’s nothing more rewarding than a muscle ache – it shows you constantly that you “achieved” something at the end of you day and was time well spent.

Seeing the positive effects of CrossFit after the free trial I was hooked and it wasn’t a choice anymore to not become a member. I really enjoyed (and still am) the family feeling and seeing you putting your hearts into it was something I wanted to support. Now the family got even bigger – including the dogs.


do you have any goals in CrossFit or focus area(s) where you want to get especially better?

As said my goal was to get back into shape in the beginning. Now I want to keep the feeling of being fit and am enjoying to learn new challenging motions.


what’s your favorite WOD?  if you don’t have a favorite, tell us what your favorite CrossFit movement or lift is.

My favourite one is the exhausting one. When everybody is lying on the floor sweating, catching breath and smiling shortly after. I enjoy the variety of work-outs and at the moment I like muscle-ups the most.


what’s your favorite time to CrossFit and why?

It would be during lunch but decided I’d rather be late in the evenings 🙂

10 minutes to establish a 1 Rep Max Power Clean


5 rounds for time of:

10 Power Cleans, (medium/heavy weight)

15 Wall Balls, 20 lbs

As many rounds as possible in 3 mins of:

10 Burpee Box Jump Overs

5 Deadlifts 275 lbs

10 Kettlebell Swings 32 kg

— rest 3 minutes, then–

As many rounds as possible in 4 mins of:

10 Burpee Box Jump Overs

5 Deadlifts 275 lbs

10 Kettlebell Swings 32 kg

–rest 4 minutes, then —

As many rounds as possible in 5 mins of:

10 Burpee Box Jump Overs

5 Deadlifts 275 lbs

10 Kettlebell Swings 32 kg Post total rounds.

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