Who is this chubby kid?

I’ll give you the answer right away…

It’s me when I was 13.

The truth is that most of my life I’ve struggled with my weight, and most of the rest of family gave up on theirs a long time ago.

I was a great student, but I got mostly D’s in gym class due to not participating because I had no interest in sports or exercise. (Fun fact: I still have no interest in sports, but now I love exercise!)

In the suburbs of Chicago where I grew up, I probably wouldn’t have really even been considered fat.  Just “husky”, “solid”, “a little bigger”…I was a fat kid…and I grew into a fat adult:

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That’s me again.  This time about a week before I turned 29 in 2010.  Coincidentally it’s also right before I started CrossFit.

This isn’t a story about how finding CrossFit and exercising changed my life and caused me to finally break the cycle of my family genetics and get in shape though.

It was something else all together that was responsible for that: proper nutrition.

Even after a good year in CrossFit, the truth is that I was still very “loose in the cage”.  Sure there were more muscles, but you couldn’t see any of them- that’s for sure!

It wasn’t until I was introduced to proper nutrition and specifically eating Paleo that my physique started to reflect all the hard work I was putting in at the gym.

More importantly, it brought a profound change to my insides.  My mental health, energy, sleep, digestion, skin, and mood all fell in line quickly after too.

We had a really amazing Nutrition Seminar this past weekend with our resident Certified Nutrition Coach Arielle Zieja (http://www.ariellezieja.com/) and it not only reminded me of my own struggles and story…it got me INSPIRED!

Our biggest event of the year is coming up at the end of May- Memorial Day Murph!  It’s not only our biggest event of the year, but it’s the unofficial kick-off to summer.

That means swimming pools & beaches…and that means bathing suits. (Cringing right now?  Not to worry.  Read on!)

So…

From Sunday, May 1 – Monday, May 30 we will having our biggest Nutrition Challenge EVER!

30 days for us all to get in our best shape TOGETHER as a community.

There will be tracks for both “Strict Paleo” and “Athlete” for those of you who train at a higher volume and may need additional carbs & supplementation, but still want to get their food in check.

This time everybody can participate- no excuses!

The blog is running long for today, so I’ll drop all of the specific details in Wednesday’s blog.  Keep an eye out and get ready to be the best version of yourself EVER!


Monday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY:

B: 5 MIN GYMNASTICS PROGRESSION – EMOM 5 PULL UPS:

C: STRENGTH, TECHNIQUE & DEVELOPMENT – TEST 1RM BACK SQUAT (15MIN):

In 15 minutes, find your 1RM Back Squat:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

D: WOD:

12 MIN CAP:

(2-4-6-8-10) OF:

KB SWING
10 M SHUTTLE RUN
BURPEES
+
MAX REP MUSCLE UPS * IN TIME REMAINING
* Scale MU to Dips Var.

Fusion (6:30pm):

Group Warmup & Mobility

AMRAP 40 MINUTES – including self-timed rest:

50 Double Unders
500 M ROW

REST 1 MIN

40 KB SWINGS
400 M RUN

REST 1 MIN

30 WB SHOTS
30 BOX JUMP / STEP UPS

REST 1 MIN

20 CAL BIKE
20 BURPEES

momWOD:

Group Warmup & Mobility:

Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Ring Rows @ 30X1; 8 Reps; rest 30 sec
A3: S.A KB Waiter’s Carry x 20 M Each arm; rest 30 sec

WOD: ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: 45 SEC MAX CAL ROW / 15 SEC REST
MIN 2: 8 x UB PUSH PRESS (DB or BB depending on ability)
MIN 3: 8 x BURPEE BOX JUMP

* Scale Reps if not making all by 45 sec


Tuesday’s Training:

CrossFit:

Group warmup& Mobility

A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps.
Set 2: – strip weight by 10lbs: 8-10 reps
Set 3: – strip weight by 10lbs 10-12 reps
Set 4: – strip weight by 10lbs 12-15 reps
Set 5: – strip weight by 20lbs 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

Each partner completes A then moves to B for accessory work. Complete A+B for 2 rounds total.

WOD: 20 MIN TIME CAP:

5 ROUNDS FOR TIME:

60 DOUBLE UNDERS (120 singles)
40 AIR SQUATS
20 CAL ROW (Women 15 CAL)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

FOCUS: UPPER BODY PUSHING – VERTICAL AND HORIZONTAL

4 SETS:
A1: SEATED DB PRESS @ 30X1 x 8 REPS: rest 30sec
A2: PERFECT PUSH UPS / ROLL UPS x 16 REPS; rest 30-60 sec

WOD: 20 MIN TIME CAP – CHIPPER FOR TIME:

500 M ROW
50 DOUBLE UNDERS (100 singles)
400 M RUN
40 WALKING LUNGES (total)
30 WALL BALL SHOTS
30 SIT UPS
20 CAL BIKE
20 BURPEES