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Athlete Profile: Ning

By avelyne | In Athlete Profiles, Rest Day | on November 4, 2012

Today’s very sweet post comes from David P (aka Rich Froning if you missed him on Halloween).


I was instructed by the subject of this post not to write anything for her birthday, “so that people can read something useful instead.” It would be ungrateful of me to not write anything after the lovely tribute she gave me on my birthday. However, I will honor the second part of her request by presenting you with Ning’s 10 Crossfit Dos and Don’ts, some useful tips I’ve learned from watching her during our time at Intrepid:

  1. Don’t use so much chalk that you start asking, “Can inhaling chalk dust give you cancer?”
  2. Do balance your left and right arms when doing wall ball shots, or else you will find yourself gradually moving across the wall to one side.
  3. Don’t do your wall ball shots to Ning’s right.
  4. Do maintain good posture, or else Mom might authorize someone to make you do burpees whenever you slouch outside the gym, too.
  5. Don’t perform a handstand push-up negative by slamming your head down into the abmat as fast as possible.
  6. Do make sure to beat your significant other in any team WODs.
  7. Don’t yell “Fall! Fall!” to your significant other as he’s climbing around the weight rack in a cash-out after his team finished 1 second ahead of yours.
  8. Do yell “Hi everybody!” upon completing your first complete rope climb to the ceiling. Even better, do it with a huge grin that makes everybody look up at you and smile in return.
  9. Don’t tell the trainers about which movements you hate, or what your nightmare WOD would be. Anything you say can and will be used against you.
  10. Do attack those goats ferociously every day. Marcus will still threaten you with prowler every chance he gets, but you’ll be doing unassisted pullups, double unders, handstands, etc. in no time.

I can’t guarantee that following this list will help you achieve the same progress that Ning has, because it is hard to match her dedication. In fact, her dedication to CrossFit began even before our first Foundations class, when she diligently researched all of the local boxes and decided on Intrepid as the best choice. That decision became a new addition to a much longer list, of reasons why I love her and wish her the happiest of birthdays!


Also, if you’re in the Carson area today, Mike H, Steph, and Jake are competing in the Tri-Carson being held at CSU Dominguez Hills where they will be tackling a 3 mile run, a 12 mile bike route and a 150 meter swim.  We wish you the best of luck guys!  Go out there and kill it!


REST DAY 11.04.2012

9 Comments to "Athlete Profile: Ning"

  • Anna says:

    November 4, 2012 at 8:17 AM -

    Such a sweet post David! Happy birthday Ning!

  • Holley says:

    November 4, 2012 at 9:38 AM -

    Happy Birthday Ning!!! Great post David. :)

    Good luck to Mike, Steph and Jake! You guys will kill it!

  • Mike K says:

    November 4, 2012 at 4:49 PM -

    Happy Birthday Ning!

  • Mercy says:

    November 4, 2012 at 5:47 PM -

    Happy Birthday, Ning!

  • Randy says:

    November 4, 2012 at 6:12 PM -

    Happy Birthday Ning!

  • tami says:

    November 4, 2012 at 8:35 PM -

    Happy Birthday Ning. Hope you had a great one.

  • Ning says:

    November 4, 2012 at 10:35 PM -

    Thanks everyone for the birthday wishs! I had too much food… looking forward to the workout tomorrow = D

    1. Ruth says:

      November 5, 2012 at 9:31 AM -

      Happy birthday! Great post David!

  • Sara says:

    November 5, 2012 at 4:14 PM -

    Happy birthday to one of my favorite “noonies/newnies” (sp?) You are my pull-up hero! Happy birthday! Great post David! Hope all went well for steph, mike and jake.

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