In his own words…

Tuesday, August 7, 2012

Rack mobility of choice, 1 minute each
Keg drill, 2 minutes
10 Perfect Burpees (these should be done slowly)

5×3 Front squats (85-90% of 1 rep max), rest 90 seconds

AMRAP 10 minutes of:
50′ Burpee broad jump
15 Pull-ups

Cool down:
Row 7 minutes easy, no foot straps, no monitor
Active bar hang, 1 minute
Pigeon, 1 minute
Samson stretch, 1 minute

The incredible shrinking man.

A familiar face in the morning seems to be getting slimmer and slimmer.  I noticed something was going on and asked Ian what he had been up to.  He looks great, his workout times were getting better and better, and he was moving more weight with ease.  I asked if he would share his experience over the last few months and while his journey isn’t complete, he obliged. We say it over and over, nutrition isn’t supplemental to what we do in the gym, it is the absolute foundation.  It has a been a privilege to watch your transformation, Ian!  Keep up the amazing work and thank you for sharing…..

Nutrition, Nutrition, Nutrition
I started at PCF in November of 2011.  Prior to joining our box, I had been recovering from  reconstructive shoulder surgery and had to be inactive for about a year.  When I say ‘inactive’ I really mean ‘INACTIVE’.  Other than Physical Therapy 4 times a week, the Dr’s orders were to not do anything until all the bolts, screws, plates, and anchors settled into the bones of my shoulder and I had to wait for everything to heal.  As someone who enjoys being active, this was one of the worst years of my life.  I couldn’t do anything.  The more I thought about how long the road was ahead of me… the more I ate… the more I drank… and the more I just felt shitty in general.  I gained 60 pounds, developed a digestive disorder, ate vicodin like it was Pez candy, and was really unhappy and depressed.

Being familiar with Crossfit and having done it for a few years prior to getting injured, I knew that once I got cleared by my Doctor and Physical Therapist it would be a great tool to utilize.  I needed to get into better shape so that I could get out of this funk, and return to my normal happy and active self.

Getting back into the gym I was absolutely shell-shocked to say the least.  It felt great to be exercising again, but it was pretty demoralizing at the same time.  A good portion of the strength that I had built up over several years of training had diminished and I had absolutely no endurance.  My first few On-Ramp classes were real gut checks.  I had my work cut out for me, but was prepared to do whatever was necessary to improve my overall health.

Over the next few months I saw a great deal of improvement, mainly in my strength.  However, my endurance though greatly improved, was not (and to an extent is STILL not) where I needed it to be.  I had lost some weight and was feeling better, but needed to refine a major piece of the fitness and overall health puzzle – which was my nutrition.

My nutrition has really been dialed in thanks to Assassin, who if you guys don’t know is not only a great trainer, but also a chef de cuisine and her food is the bomb.  Her food is not only delicious but also satisfying and healthy.  If any of you are looking for the ‘right way to eat’ she’s the lady to talk to.  She will create home cooked paleo friendly meals at a reasonable price – she’s the best.  She’ll help you figure out the best way to eat for your dietary needs.  She’ll go shopping for you, cook you all the food, and deliver it all to your house… how awesome is that?  Since she’s been cooking for me I’ve seen such an immense change in my overall fitness, it’s remarkable.  

It’s really SO much about nutrition – Diso, Zeb, and G aren’t being hyperbolic when they talk about it – it’s absolutely 100% true.  I’m lighter, leaner, stronger, and lifting more weight than I did when I was a much heavier person.  I just feel so much better – not just during a WOD, but all the time.  My mood is better regulated,  I have a ton of energy, I’m sleeping better, and my body is responding better to the work I’m putting it through.  I’m seeing constant improvement and it is a great feeling.  If any of you are trying to figure out the ‘last piece’ of your fitness journey you HAVE to focus on your nutrition.  It is paramount to any fitness program.

Here are some of my stats below to give you an idea of my progress.  I’m by no means close to my overall goals, but every day is a step closer to where I want to be.

Starting Weight: 260 lbs.
Current Weight: 225 lbs.
Total Lost:  35 lbs.
Goal:  185 lbs – 40 more pounds to go!

Current Max Deadlift: 435 (from 400 in early 2012)  GOAL:  500 lbs.
Current Max Clean & Jerk:  245 (from 175 late 2011)  GOAL:  300 lbs.
Current Crossfit Total:  860 (from 835 late 2011)  GOAL:  1000 lbs.

Some recent WOD’s that I’m proud of:
30 C&J at 135 lbs:  3:37

American Salad
21-15-9 Deadlifts at 225 lbs mixed with 9-6-3 Wall Climbs:  6:22

3 rounds for time of:
95 lb G2O 10 reps
200 yard Shuttle Sprint

I feel like I’m about 1/3rd of the way to my goal.  I’ll check back in with you guys in about 3 months so that I can share my progress with you again.  Thanks PCF for your continuous support. You guys are some of the most positive, encouraging, and supportive people I’ve come across. I look forward to the constant improvement that is the hallmark of Crossfit.

Be Excellent,

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