I got a big reason to be Thankful, I wanted to share with you. I got my results from my Department Physical yesterday: My Triglycerides went from 653 down to 148. My Cholesterol dropped from 320 to 196, with a boost in my HDL of 20 points. My fasting Blood Sugar was 52 down from 98.........
Thanks to all of you and your staff for your help and guidance, I know I still have a long road to go, but in two and a half months to make this type of progress is amazing.......
Thank you so much
Ron
CrossFit: Day One
by Shellie Halstead on Saturday, August 27, 2011 at 3:34pm
It was a day of learning, and (for better or for worse) the learning began with how to do front squats. (Fortunately there's a pole for that). Then it continued with how to do back squats. (Which, if it weren't for the pole, would have ended up with me stuck with my butt on a medicine ball with no way of standing back up again.) Once Phil had ensured that my legs had been turned into overcooked noodles, he informed me that the warm-up was over. (!!!!!!!).
Next, I learned how to use the rowing machine. (Fortunately, Phil is a gentleman and he held out his hand so I could steady myself as I tried to maneuver one of my noodles over the center of the machine.) Mostly, I was just happy to be sitting. Even after my arms started to burn. In fact, I was happy right up until I had to figure out how to stand up... and since there is no video, I'll move on to the next teachable moment.
Medicine balls. Apparently, holding one over your head and then slamming it into the floor so that it bounces is exercise. Let me say this. Noodles do not respond the way legs do. In reality, noodles do not even listen. For example, you say, "that ball didn't bounce very high, please bend so that I can catch it". They don't. Then you are forced to say "Right then. Please bend even more because now I've missed the ball and have to pick it up off the floor". The noodles just laugh. As I retell my story, it seems impossible that I actually managed to pick up the ball. So I'm thinking that I must have telekinesis because I am sure that I bounced it inadequately at least 9 more times. And I *know* Phil did not hand it to me. In fact, I distinctly remember him suggesting that I bend from the waist instead of trying to squat. What I cannot recollect is whether or not he was trying not to laugh.
Who would have thought that medicine ball bouncing would be followed by push-ups? What most people probably fail to notice about the push-up is that it is preceded by a lie-down. As far as I am concerned, that was the best part and I've decided that calling them lie-downs is just generally more positive, not to mention less intimidating. I think I'm going to suggest this to Phil, if I ever speak to him again.
After the last lie-down, one is expected to stand up. Phil offered to help, but fortunately I was close enough to some sort of unnamed torture device that I could pull myself up. You would think all this sitting and lying down would have aided in the recovery of my legs. But no. Still numb and not listening. This is the point at which Phil asked if I could walk from the building to 41. Across the parking lot. The big parking lot. I accidentally said yes. In my head, I was thinking - walk??? My noodles weeble. They wobble. I'm not sure that they are protected by the "don't fall down clause."
Apparently, I am a human Weeble, because I made it to 41 and back. Now, I am not sure my next move was the right one. I apologized to Phil for not have been able to run due to the complete lack of feeling in my legs. He was very encouraging as he guided me back to the rowing machine....
I can't imagine where it came from (*cough*), but I managed to find some more aggression for the next round of medicine ball bouncing. It actually bounced high enough for me to catch this time. The push-ups even seemed a bit easier. (The standing up, not so much). Then Phil said, can you walk to 41 again? I accidentally said yes (DAMN! DAMN! DAMN!). When I got back, Phil and Jeremy were both waiting for me. They were so nice. So encouraging. So kind. And then they asked, so are you coming back tomorrow? I accidentally said yes...
Having said all that.. it was actually pretty awesome :-):-)
CrossFit: Day 2
by Shellie Halstead on Saturday, August 27, 2011 at 3:36pm
Planks followed by sit-ups are genius. After you collapse in a sweaty pile of pain, you can just roll over and get the other side.
That is really all I can manage to say.
CrossFit: Day 3
by Shellie Halstead on Saturday, August 27, 2011 at 3:37pm
So, day three. First off, I had to explain to Phil that I had only said that I might never speak to him again for the comic effect. I think he took it well. He laughed and he didn't make me do more squats.
Instead, we started with a strict press using a PVC pipe. I must have done alright, because I graduated to a 15 pound weight bar. I continued to be a good student and my reward was more weight. Then more weight. Then more. Then more. Then too much. Then a little less. (Seriously - what kind of masochist designed that reward system???).
In the end, I lifted 55 pounds. More than once. It was pretty awesome. Good thing too, because the next exercise was less successful.
Who came up with the name "sumo dead lift high pull" anyway? What do those words strung together actually mean? I think it's really just to hide the fact that its a squat with added weight and a little jump built in. How about we just call it the "squat, lift, pull, jump, hit yourself in the chin with a 30 pound kettle ball" or the SLPJHYITCWA30PKB for short?
The sumo part actually turned out to be a bit problematic. See. It starts with squatting. I can't even sit down without falling. Honestly, I spent the entire day getting my butt as close to possible to chairs before the falling part happened. It was also the first time I noticed just how many chairs have wheels, but I digress.
The sumo part requires squatting. Failure to squat causes one to lean forward and arch one's back improperly. Phil disapproves of that sort of behavior. After a brief discussion (which included my complaint that men don't experience quad pain in the same way as they can pee standing up), it was decided that stretching might be in order.
By stretching I mean doing a sort of plank while rolling my legs over a pool noodle. The point of this is to stop when you feel pain. Not because that makes the pain less. No. We stop because it hurts more. Didn't I say something about masochism before?
After the "stretching" (wink wink nudge nudge), I wanted to try the SLPJHYITCWA30PKB again. In the end, Phil and I decided that my arms just aren't long enough for the sumo part.
Okay. He decided that my quads were too sore. I decided that my arms weren't long enough. The key point is that we both agreed that focusing on just the high pull part would be good enough for today.
Do you have any idea what it feels like to hit yourself in the chin with a 30 pound kettle ball?
I didn't actually hit myself. Not really. It was just a tap. And my hands were between my chin and the ball. And, there really wasn't any danger because every time I started to get sloppy it was time to do push-ups anyway....
CrossFit: Day 4/End of Week 1
by Shellie Halstead on Saturday, August 27, 2011 at 3:39pm
To be honest, the day itself was pretty rough. I was walking so poorly that my colleague with an injured back actually had to slow down for me. Seriously. She was surprised. I was not. My legs hurt. A lot. Sitting down hurt. Standing up hurt. Moving hurt.
All this pain left me wondering why I was actually going back to CrossFit in a few hours. It was obvious that I must be insane, but beyond that... What could I possibly accomplish by going?
Then I thought about how going is most of the battle. After my first day at CrossFit, I realized that all I really had to do is show up. If I could make myself walk in the door, the trainers would do the rest of my thinking for me. The answer to my question of what could I possibly accomplish became this: I could accomplish going. I could walk (or hobble, as the case may be) through the door. When I thought of it that way, the idea became less daunting.
So, at the end of the day I changed my clothes, put my sneakers on and pointed my car towards CrossFit. (In the spirit of full disclosure, I have to admit that I did dawdle a bit on the changing clothes and shoe tying bits. And I also took the longer route - the one with more lights and left hand turns - pretending that I just wanted to see if it might be faster).
Despite my lollygagging, I got there before class started. I parked and, for the first time, walked straight up to the door of the training room and opened it without hesitation. What I found behind the door were friendly faces. Samantha greeted me, saying that my post about day one at CrossFit was hysterical. Phil wanted to know how I was feeling. Jeremy welcomed me back. My husband had just finished his workout and offered to stay and workout with me. (Two hours of CrossFit!!! I knew I'd married the right man!!) The point is that, as cheesy as it may sound, I knew that by walking through the door, I had won. Just a battle, of course. There is still a long way to go to win the war - but I know a turning point when I see one and this was definitely one.
What happened next? Well, I worked out. I stretched. I rolled on the pool noodle of pain in the hopes that my thigh muscles would start to listen when I told them to do something. I lifted weights, did sit-ups, climbed up and down a step, walked and jogged (Thanks, Bertha!) to 41 and back. When I looked too energetic after the first round, Phil suggested that, instead of 3 rounds, I should do as many as I could before the end of the hour. I did six. Then I stretched and rolled on the noodle of pain again (which I think is actually some sort of yoga related torture device). I was rewarded with good conversation and a chance to beat on a giant tire with a sledge hammer. Which, you have to admit, is pretty great for a person who can barely stand up. Or sit down. Or walk.
Amazingly, I cannot wait for week 2. Even knowing that Monday will bring more squats and legs like overcooked noodles. Who knows? Maybe I'll even be better and end up with al dente noodles instead
• Shellie Halstead
made it through my first week at CrossFit. It was awesome. Despite hobbling around and having to use the toilet stall with the handrails. And the pool noodle of pain - which is actually my new best friend. So, who wants to come with me next week? :-)
• Is it sad when progress is walking down a whole flight of stairs without wanting to cry?
My name is Travis, I am stationed out of Ft. Bragg, NC and I stumbled across your website a few months ago in August, and have been following your RidgeWOD ever since.
I am a big fan of CrossfitTB and have actually got a small group of guys here doing it.
Jeremy,
I want to thank you and Cordula for all that you do I am grateful that I have chosen to come to crossfit. I am amazed that in 1 1/2 weeks I lost 14 lbs. The workouts are great and I am challenged everyday. Thanks for sharing about diet and the fact that you take the time to find out what my fitness level is gives me a gauge to know how much I am improving.
Again thanks and I am looking forward to the next months and to improved health.
Michael Nunn
Phil Roberts - Age 28
Sarting weight: 371 lbs.
Current weight as of 5-24-2010: 288
Total weight lost to date: 83 lbs.
(Phil left, Jeremy-Coach center, Alex-riding partner right)
My weight loss journey begin July 2009 when I went to my first Strongman Competition in Ft. Myers, Fl. I watched friends of mine compete in the toughest comeptition of their lives. Seeing the commitment and determination of these people to never give up excited me and lite a spark in me to do the same for myself.
This was the beginning of my journey. I was now determined to drop the weight and get in shape. Not in the cliche' since but for real. A good friend of mine Jeremy Barnett ownes and operates CrossFit Thoroughbreds here in Ft. Myers, Fl. I asked him to help me get started on the right path. Jeremy and with the help of another trainer Danny Aguirre worked with me on my diet and training program.
I started the Metabolic Typing Diet and learned to eat 5-6 times per day. Smaller more well balanced meals that fit my specific metabolism. This isn't a quick fix plan. This is a lifestyle change. I cant 'say I'm 100% perfect all the time on it but I have made postive changes enough to help me lose 83 lbs. in 10 months of hard work.
I tried various types of fitness training. I started with powerlifting, strongman training then tried CrossFit training. All worked well and helped to give me a solid foundation to build on. The strength training helped to make me stronger, build lean muscle which in turn helped me to burn more fat and calories all day.
In January 2010 my friend and trainer Jeremy Barnett introduced me to road cycling. He helped me pick out a bike to buy and all the necessary gear to go with it. He worked with me on form and technique, pace and cadence in the beginning. I started out only able to do 2-4 miles each ride. Jeremy taught me about proper cycling nutrition and also intoduced me to Hammer Nutrition supplements for endurance athletes. This helped my training rides tremendously. No longer was I dehydrated and fatigued on my rides. I now had enough energy and fuel to go longer and faster. Now 5 months into my cycling training I can now do 25-30 miles with no problem. My goal is to be able to do a century ride (100 miles) by the end of the year 2010.
So far I'm on the right track. I still have another 100 lbs. to lose but I now know what it takes to make it happen. Now "It's Time to Hammer it Out !"
Before Pictures
Current Picture: 83 lbs Lost
Emilio Elizalde is Losing:
I'd like to Congratulate Emilio Elizalde on his impressive weight loss. In the past 3.5 months Emilio has lost a total of:
Starting Body Weight= 205.6 lbs.
Current Body Weight= 195.8 lbs.
10lbs. on the scale Lost
13.8% Body Fat Lost
30 lbs. of Fat Mass Lost
and Gained 20.2 lbs. of Lean Mass
Emilio has been extremely dedicated to his training and has become much more focused and aware of how crucial his dietary habits play a key role in his weight loss, performance, health and longevity. This is proof that anyone can do this. You need to stop making excuses, get commited and serious about your health and realize anything is possible when you set your mind to it. I'm always here for you if you have any questions regarding your nutrition and exercise program. Please let me know how I can help you succeed and reach your fitness potential.
Keep up the hard work,
Jeremy Barnett
Thanks for everything, the workouts are great!
Travis Chaput
[PAIN IS PERCEPTION]
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