I emailed this photo to Brandon as a thank you for training me and helping me meet some of my physical goals and he asked me to post it on the web (if I was willing). We’re not much for vanity at CrossFit GR, but let’s be honest. Most of us CrossFit at least in part to get in shape and look better. So, I suppose a progress photo is in order from time to time.
The first shot is from January, 2009 (when I first started coming to CrossFit Grand Rapids). The second was pulled from the video of the DBC Challenge in June. I’m certainly not the model of what is possible with consistent crossfitting. Nor am I a particularly gifted physical specimen, but hopefully this goes to show what is possible in a short amount of time if you’re a tall skinny guy willing to put in some work.
For six months I promised myself I would CrossFit 5 days a week and eat as best I could. I probably only missed 3 days in the gym over that entire period and my diet was likely 50% – 90% on track (depending on the week). I was pretty small and weak when I began. Most of my lifts have almost doubled in weight since January and I’ve gained around 15 – 20 lbs.
As I’ve told pretty much every client we have. Consistency, diet, and attitude is the name of the game. Those three things alone will take you far. I’m excited to see where my progress is in another six months.
Thank you to all the trainers at CrossFit GR who taught and guided me through my first 6 months. And a thank you to all our members for the opportunity to work with you and share what I’ve gained here.
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Brandon, John and the rest of the gym gang,
Hello everyone this is Ronnie. I just got internet today so I thought I would drop you a line. So far the academy is going great. Mostly admin stuff the last three days. Mind you we have done a lot of push ups so far but nothing to bad. Today was very exciting and rewarding for me on a personal level. We did our first PFT evaluation. I have to say this “I ROCKED!” it out. I improved my sit-ups to 42 in a minute, 39 push-ups, a 53sec 300m run and an amazing 14:38 1 1/2 mile run.. This compared to 6 weeks ago when my scores were 27 sit-ups ( if you want to call them that), 23 push ups, somewhere around a 75 sec 300m meter run.. And a slow but steady 17:58 1.5 mile run… There is some proof that crossfit can really help you out if you stick to the hard work..
Thanks so much..
Tomorrow we start combative training so I will keep you guys posted on my progress. Tell everyone I said hello and keep up the hard work.
Ronnie
- Ronnie
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Hey Brandon,
The following is an outline of what I have learned over the last few years and my advances since joining CrossFit GR and also through the November Challenge.
To get the ball rolling I have been heavy my whole life and at the age of 31 decided that enough was enough, I tipped the scale at just under 300 lbs and felt awful all the time.
I did what a lot of people have done and over the past few years jumped on a treadmill and an elliptical machine and started eating differently and started making healthier choices in meals.
I dropped 50 pounds within 6 months and spent the next year and a half busting my butt in the gym 6 days a week doing cardio and machines with little results.
Last fall at 237 pounds my wife and I started a strict calorie controlled eating plan and stuck to it while running and doing free weights.
While cutting calories I started supplementing my diet with protein shakes twice a day and in March got down to 188lbs.
Now I felt really good that I had dropped a ton of weight but I had also cut what little muscle mass I had and saw my strength plummet. So essentially I was 188 pounds of skin and bones and fat.
I completed 90 days of P90x and saw some improvement and muscle gains and my weight leveled out at 205, but was bored out of my mind. In June I started reading the CrossFit Main site and BrandX and started doing the scaled WODs and was immediately hooked.
When I joined Crossfit GR is when I feel like I started performing and not working against myself. You guys had me read all about zoning and paleo eating and while not far from how I have been eating this year I feel I am refining the process and finding the place where I feel great while still enjoying filling my face.
The November Challenge brought me a step further as I cut out my cheats meals and also ice cream.
I eat a lot but it is all clean, and I feel great.
I dropped about 7 pounds this last month and shaved some serious body fat, but most importantly have since tons of strength improvement across the boards.
When You and I sat down 5 months ago and talked about goals I jokingly said I wanted to be able to do 100 pullups.
Last weeks WOD with JD
100 rounds for time:
- 1 medicine ball clean 20#
- Throw medicine ball over pullup bar
- 1 22″ box jump
- 1 strict pullup
as rxed
35:11
