Profiled Member: Derek Johnson

Derek Johnson
Derek Johnson

1. In general, what is your background


I grew up in Casa Grande, Arizona. My family comes first and foremost to me, I have one younger brother and my parents are amazing! My parents have taught me many things along the way, but the most important thing they have taught me is “If you set your mind to it, you can accomplish anything you want.” I have learned this does not just simply apply to sports but applies to life. I have and always will carry that lesson with me forever.

I have been intrigued by sports my entire life, and participated in numerous sports. I always was attracted to football. However it was the one sport I wanted to play, but could not participate in. Pop Warner and Junior High required a minimum weight you had to be to participate, I never made weight.

Going into my sophomore year in High School, that summer I decided I was going to join the football team. I had no idea what I was going to play. I started going to the summer workouts, I could barely bench the bar. That year I ended up playing varsity football. My mom called the coach and told him, I will let my son play, if he is only the kicker. My coach replied “Mam this is not the NFL, this is High School football!” Lone and behold in three years that is all I ended up playing.

It is eventually what brought me to Minnesota. I ended up attending Hamline University and kicked for them for four years. My biggest accomplishment to date was in 2010, when I received my Bachelor of Arts in Business Administration and Management. Shortly after college I started working at Hilltop Trailer Sales in Minneapolis. This summer I came to Rochester, MN after Hilltop Trailer Sales opened another dealership down here.

For those of you who have not met me I am a laid back, down to earth type of guy. I am an avid Vikings fan! Anything that you can do I eventually want to try it, I am always up for a new experience I love having fun, being outdoors, traveling, meeting new people and just enjoying life. #YOLO



2. Age, occupation


24, Sales Consultant at Hilltop Trailer Sales (I eventually want to get into selling Medical Devices, any help would be much appreciated)


3. How did you get to know about CrossFit, how did you start?


An old teammate of mine started CrossFit City of Lakes in Golden Valley, MN. I kept seeing these pictures come across my news feed on Facebook. I had no clue what CrossFit was at the time, but I knew it was something I wanted to try.

I never believed in love at the first sight, but after my first class I was in LOVE!!! I officially started CrossFit the next day in January 2012!


4. How has CrossFit changed your life, life style, level of fitness


After college I was burnt out, I did not want to pick up a weight and I was not conscious of what I ate. I worked out on and off over a period of two years. But the same old routine grew boring. In December I went in for an annual physical and learned that I had developed high cholesterol. This really caught me off guard, my whole life I been healthy and in good shape. Now I am a 23 years old with high cholesterol and I knew I needed to change my lifestyle fast.

CrossFit is a workout I look forward to and it bothers me if I miss a workout. I can officially say my schedule pretty much revolves around class times. From learning a little bit about the Paleo Lifestyle I have become more aware of what I eat. I have started eating less fast food and learning how to cook meals for myself. My one downfall is doughnuts / ice cream, especially Ben & Jerry’s Half Baked. I always have a pint or 2 in my freezer. Though I do not eat strict Paleo I do believe it has given me a base on eating healthy.

As far as my level of fitness, I have shocked myself. I thought I was in pretty good shape in college, but since joining CrossFit my level of fitness has been unreal I am lifting weights I never thought I would.


5. Name one goal or personal record you would like to accomplish through CrossFit


PALEO – I want to try it strict for one month, New Year’s Resolution


6. Favorite CrossFit moment?


Obviously always out lifting Jeff Wagennar!!! But all joking aside, there are many little moments. The one that stick out in my mind was when I cleaned and jerked 225 at the Turkey Throwdown.

7. What do you like most about CrossFit CFP


The community, I started over in community that I barely knew anyone. My transition to Rochester was harder than moving to Minnesota for college. Meeting new people in an area I was not used to was a warm welcoming feeling. I have had the pleasure to be a part of two different CrossFit communities, where I have met great people and created amazing friendships!


8. Favorite WOD


Murph – thus I have not done it yet but looks like a blast


9. Favorite movement


Muscle Ups of any kind, they are all challenging.


10. Least favorite movement


Rowing, it gets boring quickly! When I have the chance I always opt to play the fish game!


11. Favorite food ?


Mi Amigo Ricardo’s (Mexican restaurant in my hometown)

FRIDAY 01112013 

Daily Announcements

  • The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • There will be NO Kettlebell Classes this Saturday the 12th.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register


A.  Push Press – 3 x 8 


21 – 15 – 9 

Wallball Push Presses 



A.  Split Jersk – 5 x 2 


21 – 15 – 9 

HSPU or 9 – 6 – 3 Wall climbs 

Deadlifts @ 225lb/155lb 


A.  3 x Push Jerks – EMOM x 10 Minutes 

@ 205lb/135lb 


21 – 15 – 9 

HSPU (Regionals 2012) -use the mats from the warehouse 

Hang Power Cleans @ 185lb/125lb 

(8 Min Cap strict) 

C1.  3 x 20 GHD Sit-ups 

C2.  3 x 20 Reverse Hyper – No weight (decompress) 

Optional Accessory 

Muscular Endurance 

3 Rounds NFT 

A1.  ME x Dumbbell Push Press @ 45lb/25lb 

A2.  ME x Tricep Push Down w/Green Monster Band 

A3.  ME x Dumbbell/Kettlebell Bent Over Rows

-Post results under comments  

15 Responses
  1. Jenn f

    A. Worked to 125# x2 (10 pound PR)
    B. 6:40ish… 105DL (maybe a tad light) and wall climbs (kinda cool to accomplish those, didn’t think I could do it)

  2. Jim Sorum

    3X2000m row w/4:00 rest 8:18,8:16, 8:29 took it fairly easy. Iceman race tomorrow, tired, and sore right shoulder

  3. Lindsey G

    A. 65-85-75-85-85
    B. 4:23 (20# wallball push press, 95# DL)

    Worked on HSPU with bands after class. Need a lot more work to get comfortable.

  4. Allison H

    A: 65-85-95-95-100
    B: 4:27 with wall climbs and 85#DL. Should have gone heavier on the DL..
    4:30 class wallballs: 55

  5. Paul

    A. 115-135-155-175-185
    B. 7:29 with wall climbs and 165# (technically a deadlift PR, although I think I just never tried that much before)
    C. 4:30 class 64 wallballs/5 burpees EMOM – completed