We just wanted to thank everyone again for the great turnout at the BBQ saturday. We have a great community and love when we can all get together like that.
We had another great week at S3. This week marked the beginning of Erin’s S3 Conditioning class that saw about 10-15 people in each class and we also had the first of Eric’s skills class.
We are excited to see even more people take advantage of these new classes. Please check and use the scheduling program that you will find linked on the “SCHEDULE” tab on our website. We are still working out some kinks but we would like to get everyone used to signing up for all classes.
You will notice even more conditioning classes this week (Thursday night at 7pm and Saturday morning at 8:30am) and we moved the Sunday class to 10:00am to allow for people to do both that and skills. Please register online if you would like to attend either as they both could sell out.
Here is a before and after look at our 2012 Nutrition Challenge Winners! Congrats again to everyone that made a positive change in their life through this challenge.
It’s really the first word that comes to mind when I think of how life changing Crossfit and this years’ nutrition challenge has changed my thinking, my discipline, my effort, and my outlook on what’s next.
When I first started Crossfit, I was at my heaviest weight and the most out of shape I had been in my life. I was disappointed I had let myself go and was embarassed to walk in this place full of great athletes and have them think
I was one of them. I did it anyway and little did I know, the first day I walked in not only did I gain hope for a new me, I gained an entire family of people who saw past what I was then and saw what I could be.
My shiny new S3 family was born..
Fast forward through a year of a lot of learning, some successes and some failures, and putting in effort I never knew I had, I felt like I was ready to tackle more for myself. I was fit and strong but knew I wanted more. I wanted to see what I was made of…. Enter the nutrition challenge. What are you eating? This is the question I was asked anytime I inquired about getting faster in my runs, getting to the next PR on a lift, or any inquiry about improving altogether. So at this point, I felt like I had a good understanding of Crossfit movements and knew if I wanted to take it to the next level, I had to change what I was eating and I had to give that 100% effort just like I did in the WOD’s.
It’s called a “challenge” for a very good reason. I knew it was going to be hard, test my discipline, and at times my sanity, but more than any of that I knew it would be worth it, and I was right.
When you combine Crossfit with a solid diet of prescribed lean meats, veggies, nuts and oils, you get a machine. 2 weeks in, my runs.. faster. My lifts.. heavy. My energy level.. insane. I felt like a machine and the harder I worked my body, the better it performed. As much as I wanted to hear from the coaches that getting better was all about form and not nutrition, (I wanted my cake and to eat it too, literally. No really, cake is my favorite food). I just wasn’t going to get that answer no matter how much I begged. They were right and these coaches know a thing or two about how to get maximum performance if you want it.
I literally transformed myself in 60 days with 100% dedication to my workouts and a nutrition plan that is now going to be my lifestyle. I knew this would be life changing for me but I never knew I had this person in me that is leaner, stronger, fitter than I have ever been in my entire life. The best part is, I didn’t have to do this alone. My S3 family of support was there with me every step of the way and without that, I may have finished, but I would have never succeeded.
I always hear people say it’s really hard to describe what Crossfit is, and it is to some degree. Describing what it means to me is easier: Crossfit is a family. Crossfit is ordinary people doing extraordinary things. Crossfit is a place where I never feel inadequate. Crossfit is hard work with a BIG payout. Crossfit is my addiction and my life!
I often think back to my first day at Crossfit S3, how far I have come and what it’s done for my life and the first word that comes to my mind is WOW.
For most of my adult life, fitness was all about one thing: running. I committed a lot of time and logged a several of miles (30-50 a week) while incorporating little to no weight training. Sidelined by an illness in 2002, for several years I subsequently slipped into a sedentary lifestyle. The 60 pounds I gained made any attempts to regain a level of fitness very difficult. Running became so laborious and painful I couldn’t even complete two miles without stopping. In the spring of 2011 I decided to get serious about my health. I began walking at least 6 miles a day, and changed my diet to include more protein, fewer simple carbs. I eventually reintroduced short runs to my workout and slowly began to regain some endurance. I also began mixing up my workouts by the addition of weekend mountain biking and kayaking. By early summer of 2011 I had lost 45 pounds, was able to complete a solid five mile run and felt motivated that I was on my way back.
In June my wife joined some crazy cult: Crossfit S3. I didn’t know what to make of it. She came home talking about people doing stuff like hand-stand push-ups and swinging kettlebells, and it all took place in some non-temperature controlled warehouse in an industrial park in Indian Land. Not exactly the kind of place I would picture working out in. I was seriously considering an intervention when she convinced me to attend one of the intro classes.
I met Kirk the first day and was surprised by how personable he was. I don’t know why, but I guess I expected the stereotypical, chest beating, testosterone driven trainer. Fortunately he wasn’t like that at all, in fact all of the trainers at S3 have been very friendly and down-to-earth. It made it a lot easier to get over the intimidation factor and concentrate on the workouts. I finished the intro class that day and was hooked, totally drank the Kool-Aid and signed-up for foundations.
When the Paleo Challenge was announced I had been working out at S3 for four months. I had already seen a noticeable difference in my strength and speed as well as changes in the shape of my body, so I was intrigued by the challenge and how it would affect my body and my workouts. We were already doing a version of Paleo and had been since Heidi started Crossfit. It certainly wasn’t strict but we felt like we were doing a pretty good job. In fact we were a little cocky when the challenge came around thinking we wouldn’t have to make to many drastic changes. Then we saw the list of approved foods and reality hit. It was like…CRAP!!! No more cheese on my eggs? No sugar, not even have Agave Nectar? No beans? How did they know primitive man didn’t eat legumes? Were they there? I think not. Then you start reading labels and realize how much crap they put in the food, even “health food”. Suddenly this challenge wasn’t going to be the slam-dunk we thought. The worst part was Heidi having to give up cream in her coffee. I drink mine black so it wasn’t a problem for me but Heidi doesn’t, she tried, but she couldn’t seem to choke it down. This meant she had to do without coffee, which meant it was going to be hell….on both of us, and guess what? It was!!!!
Once I got past the shock of the new diet induced “Paleo Hangover” I started noticing subtle changes. I lost 5 pounds immediately. My energy level went up, but the most noticeable difference was my recovery times seemed to get quicker. I didn’t feel as fatigued the day after a workout, my muscles weren’t as sore, I was able to squeeze in more workouts and execute them at the proper energy level. I didn’t lose much weight during the challenge, 8 pounds in all, but I went down one pant size and even my new pants have started feeling loose by the end of the challenge. Obviously I was burning fat and gaining muscle. I continue to gain strength and stamina and even though I still have many goals to reach, I’m definitely making progress. Both Heidi and I have been blown away by the results, how much stronger we feel and how much better we look, in a relatively short period of time.
For the most part, I enjoyed the food and can’t say I missed anything in particular. The most difficult thing was eating out because we were forced to be those annoying people who are always substituting menu items. Needless to say, we didn’t go out much, opting to stay home for meals. We ate a lot of eggs. Avocados became my new butter; I put avocado on everything; eggs, broccoli, salads, they actually started tasting like butter. Heidi became creative with almond flower and learned how to make a killer banana bread with only Paleo Challenge acceptable ingredients. With a little bit of discipline, creativity and a whole lot of trips to the grocery store, we were able to fit into our new routine.
I have to confess though: the day after the challenge ended I ate a bourbon cupcake made especially for me by one of my employees, and it was REALLY GOOD! Then I felt totally guilty when I read the Facebook post from S3 saying: “…it’s a lifestyle not a diet.” Dang! What made matters worse was my wife got mad at me because I came home bragging about eating the cupcake and I didn’t bring one home for her. Seriously…she was really mad.
There is no reason why we won’t continue eating Paleo. We feel better, look better and whole food tastes really good. It’s not to say we’re going to stop enjoying life either, I’ll still have a cold beer and a hamburger on occasion and perhaps a cupcake with the opportunity presents itself. The only difference is this time I’ll remember to bring one home for my wife.
This has been a great experience and we’re glad to have be a part S3 and The Paleo Challenge. Thanks Cristina for all your advice and encouragement. Thanks Kirk, Brandon, Eric and all the other trainers for helping us reach for our goals.
THIS WEEKS WORKOUTS
20 KB Swings(2/1.5)
35 KB Swings(2/1.5)
50 KB Swings(2/1.5)
A) 20mins to build up to your 1 rep max squat clean
B) 1 squat clean on the minute for 20 minutes at 80% of your 1 rep max
5 Deadhang Pull-ups
5 Deadhang Chin-ups
25 Double Unders
1 min rest
AMRAP in 25 minutes:
15 Ring Push-ups
15 Weighted Abmat Sit-ups(45/25)
Games WOD 12.4 TBA
8:30am Team WOD
9:30am Team WOD
10:30am Intro Workout
11-12 open gym
12-1 “Benchmark Sundays”