August 2013 - RCF NuernbergRCF Nuernberg

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“Whole Life Challenge Test”

12 Min AMRAP of


5 Pull-ups

10 Push-ups

15 Squats

30 Aug 2013


18 Min AMRAP

250 Row


5 Power Snatch

10 Knees To Elbows



Squat Snatch (135/95)

Muscle Ups

Partner Row

Partners alternate 250 meter rows for 30 rounds.

For Time:

21 Thrusters (115/85)

5 rope climbs

15 Thrusters (115/85)

3 rope climbs

9 Thrusters (115/86)

1 rope climb

I guess there are times during the middle of a particularly strenuous WOD when Matthias isn’t smiling, but I don’t see many of them.  Affable, easygoing and hard working, we would never think of having to double-check Matthias’s addition – his count is always honest, his WOD times are always a true reflection of his work capacity and performance.  


And speaking of true reflections, when Matthias shared his before and after picture with us during a cookout, Drake and I both nearly fell over with surprise.  It’s so easy to miss cumulative progress when you see someone every week.  Just more justification for documenting personal progress with pictures.  If we don’t truly understand where we’ve been, how can we appreciate how far we’ve come?  


It certainly isn’t always easy to share pictures with the public, but if our past posts are any indication, we know this is the kind of information that changes lives.  We thank Matthias so earnestly for sharing his pictures with us & for giving us a little insight into his character!  It hasn’t seemed like a whole year since Matthias started CrossFitting, but it’s been such a privilege getting to know him, and it’s my pleasure now to introduce him now to you.


About the picture:
The time difference between the pictures is one year including 11 months of doing CrossFit – the picture on the left-hand side was taken at August 5th, 2012 and was about 4 weeks before I showed up the first time at RCFN. The other picture on the right-hand side was taken at August 4th, 2013.


why do you CrossFit?
Because it makes me feel good and content…
Before I started CrossFit I used to go running and I am always doing seasonal sports activities like skiing, inline-skating or wakeboarding. I wanted to do something that got more diversion and that I can do more regularly and it’s not dependent to the season of the year.
About one year ago a friend (policeman worked as a bodyguard and now heading for the special forces) told at a barbecue party that he and his workmates are doing elements of CrossFit to get physically fit for their job. He is in very good shape and he explained about pull-ups, push-ups, burpees, squats and all this stuff. This was very impressive so that I was googling the next day for CrossFit and I found RCFN. I registered a friend and me for the upcoming “Free Saturday Intro WOD”. From that day on I was infected by the “CF-virus” and learnt a lot of new things and improved many things. Beside this I meet loads of cool people there and I am glad to be a member of the RCFN-family.


what is/are your biggest CrossFit strength(s), and your biggest CrossFit weakness(es)?
I thought I have timing but the double unders taught me some different. So I still suck at DUs. Other things, were I can improve, are mobility and lifting techniques.
My CrossFit strengths… hmmm… ah I would say there are exercises like gymnastic exercises or bodyweight exercises that I am more talented to learn or improve compared to others.


share with us any improvements in health, fitness, or even attitude since you started working out at RCFN!
I am generally feeling a lot more healthy and fitter … ok it’s obvious seeing the picture above J. In addition I realized that I have more energy to do my daily things. My time to recover is growing shorter and I got more calm especially in stress situations. It’s awesome noticing all the changes in my life.


Do you feel that eating real food (the Paleo diet) played any role in your fitness and health improvements?
Starting CrossFit combined with Paleo was one of my best decisions of the last years. First of all I try to be as strict as possible living the paleo style. As above-mentioned I did sports 1-2 time a week before CF, but I was poor in shape and it even got worse. This changed way of nutrition after starting CF got a huge effect on me. I lost about 8kg in the first 2 months and my body is still transforming to good. I think I wasn’t in form like this before. Thanks RCFN!


do you have any vacation planned for this year & do you have a favorite location you keep returning to (share why)?
I like the summers here in Germany. I enjoy to stay here at home at this time of the year because every weekend there are many opportunities and special events to go to. So I intend to go on vacation in october and november this year to extend my summertime. What I will do is not planned up to now.
One of my favorite “locations” is Brasil – I have a lot of friends there to hang out with. There is much to see and to do – BBQ, beach, sun, fun, good mood, excellent food – just to mention some keywords that come to my mind.

In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:

10 Ball Slams (20/16)

15 Push-up (hand release)s

20 Kettlebell Swings (24kg/16kg)


21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

In 12 mins do:

15 Wall Walks

then in the remaining time,


10 Overhead Squats, 75/45 lbs

10 Burpee (Bar Facing)s

3 rounds for time of:

5 Deadlifts, 315/225 lbs

15 Evil Wheels

25 Lateral Jumps

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