top of page

Monday, October 9th, 2023 WOD

October Member of the Month

You likely know her but if you haven't met our October MOM yet, be sure to give Jinbi Tian her due recognition when you see her. Jinbi has not been a long-term KSCF member but has been one of our most consistent KSCFam athletes. You will usually find her in a morning class but she's almost always there during our #SoulCrushingSaturday WODS. Jinbi is almost always smiling even when some of us challenge her. She'll welcome you to lift with her and you may catch yourself in a conversation with her and forget you're even there to workout.

Be sure to take the time to meet Jinbi and learn a bit more about her below.


Prior to discovering CrossFit, my athletic background was rather limited. I ran cross country and played tennis for a brief season in high school. I first learned about CrossFit during the pandemic when I stumbled upon one of those CrossFit Games documentaries on YouTube. Convinced that CrossFit is a good method to build comprehensive fitness through both strength training and conditioning, I decided to join a local CrossFit gym in Washington, DC, where I was attending college. From the moment I stepped into that CrossFit box, I instantly fell in love with the sport because of the unique culture it fostered. Encouragement flowed freely during each class, whether it was celebrating my first pull-up or my first successful handstand push-up. This supportive culture and camaraderie was a defining feature of my CrossFit experience, one that I continue to cherish here at KSCF.

My favorite WOD is probably a long grind with burpees and cleans. Currently, my least favorite movement is the snatch, but I am working on it. I am also trying to improve my work capacity for gymnastics movements. In terms of nutrition, I usually have greek yogurt with berries or oatmeal with peanut butter and bananas after the 7:15 AM class. Throughout the day, I try to eat mostly whole foods and make sure I get enough protein. Balancing the rigors of grad school has limited my exploration of hobbies outside of CrossFit, but whenever time permits, I enjoy hiking, watching movies, and spending quality time with friends.

As I dedicated more time to CrossFit, I began to see it as more than just workouts in the gym, but a physical and mental preparation for life beyond the gym walls. This perspective kept me committed to CrossFit even during busy seasons like now in grad school.

This Week's Programming

  • Tue: 1 RM Back Squat

  • Wed: Open

  • Thu: 1 RM Push Jerk

  • Fri: Open

KSCF Notes


AMRAP 6 minutes

15/12 Cal Row

30 Double Unders

10 KB Sumo DL High Pull from Hang


1 RM Snatch Test

1 RM Push Press Test

131 views0 comments

Recent Posts

See All

Saturday, July 13th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


bottom of page