I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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Sarah with a 40# bar and then with 230#.
What is CrossFit?
What is fitness?
Ask anyone involved with fitness and CrossFit and you will more than likely get as many different answers as the number of people you ask. Why is this!? Because each and every one of us has our own goal(s) and experiences with both. Therefore, we have different interpretations of CrossFit and overall fitness. After several years of being in some type of "fitness", Coach Glassman's world class fitness in 100 words makes the most sense and covers them the best.
World Class Fitness in 100 Words
1. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
2. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
3. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
4. Bike, run, swim, row, etc, hard and fast.
5. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
6. Regularly learn and play new sports.
After several attempts at figuring out why not everyone wants to be an "Elite" athlete, I finally had this epiphany: Not every one wants to be the star of the team.....gym....workplace.....you name it. Many simply want to get everything out of what they do so THEY are happy. It's not about doing it because Jim wants everyone in the gym to be on white board doing everything RX'd. Though that would be nice - that never really was the goal. Now we as a CFM team get more satisfaction out of seeing all our athletes show up and give their very best effort, at that time, for that specific workout.
The end result here has been very simple from day 1. To offer the opportunity for every individual who walks through our doors, to have at their disposal, a platform for success.
Which takes us to a much deserved spotlight of Sarah on today's post.
She came in yesterday morning to get measured and to finish her CrossFit total. The results........where absolutely AMAZING!!! The following numbers are from February this year to yesterday (8/12/10).
CrossFit Total (2-10) Squat 145#, Press 70#, DL 180# = 405
CrossFit Total (8/12/10) Squat 170#, Press 80#, DL 230# = 480
Assessment (1-10) 21.8% body fat at 170 lbs. 37.2 lbs of fat weight and 132.9 lbs. of lean weight
Assessment (8/12/10) 19.1% body fat at 156 lbs. 29.7 lbs of fat weight and 126.3 lbs of lean weight
Weight loss: 14 lbs
% of fat loss: 2.7%
Fat pounds lost: 7.5 lbs
Total inches lost: 19 7/8
What has been her success formula you ask? It has been simply coming to the gym 3 days a week, asking for and following the nutrition advice she has been given and always pushing herself to her individual limits. For all you trainers, gym owners, "Fitness Pros" who are creepin' here, I will tell you this without batting an eye: "There is NO reason to take, sell or push any type of weight loss supplements or special diet programs!!" Everything you see accomplished here at CFM is done through hard work, and living a healthy life style. This is why our walls are covered with success stories.
Make sure you congratulate Sarah when you see her in the gym. Her hard work and diligence has been paying off.
WOD
5 Rounds for max reps of:
:45 double unders
:15 rest
:30 burpees
:30 rest
:15 jumping pull-ups
:45 rest
Posted by Jim on August 13 2010 - 2:23 AM
Ok, took to long I will tell them that you celebrated with "Margarita's"......and all of that jumping this morning must of felt GREAT on the ol' head!!!
Wink, wink!!