Who is Rob Moloney? If you don't know the name, get familiar with it because there is a good chance you'll be hearing about him in the CrossFit world in 2015. We were fortunate enough to get an interview with this Brooklyn boy. Read on to get to know a little bit more about this great athlete:
Fitness Cult Chronicles: How did you prepare for the 2014 CrossFit Open and Regionals? Did you do anything different than you would normally do throughout the year?
Rob: Preparing for regionals was definitely a little different than normal training. I bought an axle bar and I started looking up past regionals events to see what I was in for. I was actually visiting family in Florida when the events were announced. I was excited for a few of them and definitely not looking forward to others. Either way, I was ready to prepare as best I could the next 3-4 weeks. Bay Ridge CrossFit is a very small box. It's 1700 square feet and the ceilings aren't high. I had to go to another gym to practice rope climbs. We don't have the opportunity to train on the ropes in our gym. I did a lot of 2-a-days and 3-a-days leading up to regionals. I tested most of the events as well as doing all the masters qualifier events.
FC^2: What was it like finding out you qualified for the North East Regionals?
Rob: I was not as excited as everyone in my box was. It didn't hit me right away. I am pretty hard on myself in my training and didn't want to embarass myself on a bigger stage. I tried to downplay it when someone got excited for me. It finally hit me about a week or two before regionals.
FC^2: What was your favorite moment and least favorite moment at Regionals?
Rob: My favorite moment is probably winning my heat in Event 6 (the 50s chipper) on the morning of the final day of competition. It was one of two events I knew was in my wheelhouse (Nasty Girls V2 being the other). I stayed steady on the row and I knew consistency would be important. I took the lead during the first 50 deadlifts and I never looked back. I viewed that event as my opportunity to give my family and friends a performance.
Picking a least favorite moment is tough. I had to battle through that weekend. I beat up my body pretty good. Starting with second degree burns on my hands from the handstand walks, climbing ropes for only my third time ever and being so shot I could barely get the bar overhead for squats in the final event. The final event was probably my least favorite. I was at the point of failure.
FC^2: What do you consider to be your strengths and weaknesses?
Rob: My weakness is definitely my strength. I made it to regionals on speed and efficiency. Long, high rep, low-moderate weight metcons are my strength. I can endure the pain in those WODs. I am working on my weakness now.
FC^2: You volunteered at the 2014 CrossFit Games. Was it a bittersweet moment knowing you are just as talented and can be out there competing among the best of them?
Rob: It was definitely a good experience volunteering at the Games. I got antsy watching some events knowing I would do well at them. There were others I knew I didn't belong in. It was great to meet new people, meet the people behind the scenes and be a part of what it takes to showcase such a great community.
FC^2: What was your favorite event at the Games? And why?
Rob: My favorite individual event to watch was the 21-15-9 Complex. It was exciting to see the top athletes attack that workout. My favorite team event was "Frantasy Land" although I did push the big bob sled with about 9 other people and it was tough for us. I give those teams a lot of credit.
FC^2: What are your goals for 2015?
Rob: My goals for 2015 start by getting stronger and I have started to work on that already. I finished 33rd in the 2014 North East Regionals. I would like to be top 20 in 2015. That's if we can't send a team. But first I have to prepare and get through the Open first.
FC^2: You seem to really love where you coach and train. Tell us a little bit about Bay Ridge CrossFit.
Rob: Bay Ridge CrossFit is literally my second home. I work, train, eat and socialize there. We are a small gym with great people and big goals. I am head coach along with Tom Bradley. All of our coaches each bring their own flavor and we work really well together. The owners are great and put their trust in us. We have 10 classes every weekday and 6-7 classes each weekend day. That's the most classes a day that I have heard of.
FC^2: What is Blue Collar WOD?
Rob: Blue Collar WOD is our program. Our programmer is Coach Vin Crupi. We recently shifted our program into two separate programs: "Black" which is the Blue Collar WOD and is geared for the experienced CrossFitter with developed skills and the "Green" program has less volume and targets newer athletes and those who are developing skill movements.
FC^2: For fun, if you can program an event for the 2015 CrossFit Games, what would it be?
Rob: I do want to see "Murph" in the Games. But if I were to create an event, maybe some type of obstacle course race.