I started with Crossfit November of 2008 with the Winter Training Program for my new rowing hobby.   I joined the Learn To Row program

with DC Strokes Rowing Club and found that it was more challenging than I had expected.  Since I had not been involved in much

physical activity since college (29 years ago) I was struggling to keep up with my fellow younger & more fit teammates. 

When I began the CrossFit Winter Training Program it was tough but I began to see my strength build.  I wasn’t able to maintain the exercises

and stretches in the beginning but I tried my best.  I did not see any real change physically at that point and the scale seemed not to

change.  I wasn’t aware that I was surely replacing fat with muscle during this fun and challenging Winter program.

In April when rowing season began I could see a difference in my rowing ability and it was soon after this that I began to

notice a change overall.  My endurance during practice increased, running became less challenging and weight started dropping! I soon

had to purchase new clothes because my jeans were too big for my trip with DC Strokes to Copenhagen.

To my shock and disbelief I went from a size 38 to a 32 / 33 and realied that I had not been that size since college!   

When I got home I weighed myself for the first time since November 2008 and discovered I had dropped from 238 to an even 200 lbs. 

Prior to all this physical training I was having trouble breathing when bending over to tie my shoes, I was getting a lot of ailments such as muscle spasms in the lower back from weak muscles, restless leg syndrome, stomach disorders, knee issues and the list goes on…

I noticed a change in my mental and physical well-being as I continuted to work-out and the overall motivation to continue going to Crossfit multiply as I observed my endurance and stamina increase. 

The physical benefit is what encouraged me to continue even though

it was very difficult and even though the weight loss was not my initial intention what a

added bonus it is as I continue to Crossfit!             

 

                      -I prefer to call this a Before & During story because the After is still out there!

WOD #1

AMRAP 10 Rounds:
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
Count total reps

L sit holds – 5 min cumulative

 

WOD #2

20 min AMRAP

15 - Deadlift (135/95)

12 ring dips

9 pull ups

 

WOD #3

5-5-5 Overhead Squats.

3x through for time

1000m row

21 thrusters (65/45)

 

 

Body weight Workouts

If you miss a workout, want to add a workout during the week, or have a weekend free, choose from the workouts below.

 

“Run and do stuff”

Run 400m (or 2 minutes)

50 squats

Run 400m (or 2 minutes)

40 push ups

Run 400m (or 2 minutes)

30 sit ups

Run 400m (or 2 minutes)

20 4-count mountain climbers

Run 400m (or 2 minutes)

10 burpees

 

“Super Core”

5x through

30 situps

25 Superman’s (or back extensions)

 

“Clean Stuff”

100 Reps - Lift something from the ground up to your shoulder that is ‘odd’ and/or heavy.

Ideas – rocks used for landscaping, duffelbag full of gear, box of books, 5 gallon jug water, bag of mulch. Use what’s around you – everyday STUFF!