1. Were you active prior to CrossFit?
Prior to Crossfit I trained in Tae Kwon Do for nine years and later added kettle bell workouts. The martial arts kept me flexible and was much more aerobic than Crossfit. I never played organized sports nor attempted a supervised lifting program.
2. When did you first start doing CrossFit?
I started with Crossfit Vitality in September 2010. I tried a dojang (Tae Kwon Do school) locally but was very disappointed. Luckily my stepdaughter mentioned my plight to Les Watson and he told he suggested that I consider Crossfit.
3. What were your thoughts after your first workout?
My first workout was the fundamentals baseline workout and I did it during the 9:30 AM women’s class. At that class I remember being crushed by all the women-a bit of humble pie.
4. What do you enjoy the most about CrossFit?
I enjoy the comraderie, genuine helpfulness and nonjudgmental coaching. I enjoy the lack of repetition of routines (save for Hero WODs).
5. What were your goals when you first started? What are they now?
My original goal was simply to work out and try to lose weight. My goal now is to crush the senior citizen stereotype. The conventional wisdom is that aging results in loss of muscle mass, loss of bone density, loss of balance and loss of flexibility. I will strive to reverse those inevitabilities for as long as my body permits. I had toyed with the idea of competing at the senior level but my knees have a different opinion.
6. What is your favorite CrossFit movement?
7. What is your least favorite movement?
Overhead squat simply because I have suffered shoulder injuries over the years that would require surgery to repair. Unfortunately I have not had much luck with any elective surgery. And any surgery becomes problematic as one ages. And since I do not have complete confidence in my meniscus repair, I have developed a fear of box jumps.
8. What kind of nutrition plan do you follow and has that changed since you started CrossFit?
I have always enjoyed food but I did follow the “everything-in-moderation” mindset. I now follow a slightly modified Paleo nutrition plan. I joined the August challenge late so I missed the instructional meeting and the body fat analysis but I did try to closely follow the diet for the four weeks. My results initially seemed disappointing (four pounds; two inches off my waist and two inches off my hips) but in the succeeding two weeks I lost eight more pounds. I have gained weight back but I am not sure if that is added muscle or fat returning. I intend to try again in January.
9. Talk about your results from doing CrossFit?
While my results are only incremental, I am very proud of them nonetheless.
My initial baseline time in September 2010 was 12min 30sec. Thirty days later my time was 7min 30 sec. In July 2011 I had to undergo another baseline at Crossfit Long Island-for some reason they would not just take my word for it. My time was 5min 50sec.
At Vitality my deadlift went from 245# to 345. Front squat one rep max is 185# even after the knee surgery. I think I can even improve on that.
I have learned kipping pullups and can even do some strict pullups.
I am very happy that my weight has dropped and I can see improvement in my body shape.
In August 2011 I ran in the Warrior Dash and came in third out of twenty four in my age group. Depending on which attendance figure you use, my overall position was 3500 out of 10000 (or 13000). Considering that the Warrior Dash was only the fourth time in my life that I have raced, I am very happy.
*MIke turned 65 years old this year in case anyone was wondering….What's your excuse not to exercies?
ATHLETE OF THE MONTH FOR DECEMBER, 2011 – Suzy Goodwin
1. Were you active prior to CrossFit? As a runner, I was putting in 50-80 miles weekly with the occasional Bodypump or spin class.
2. When did you first start doing CrossFit? Last October, I was living in Alaska. At -40 degrees, there were 2 choices: run on the “dreadmill” or try CrossFit…I went with option 2.
3. What were your thoughts after your first workout? I was humbled by it- had just completed my 26th marathon, yet I couldn't do a 12″ box jump.
4. What do you enjoy the most about CrossFit? It's a tie: the camaraderie and the challenge.
5. What were your goals when you first started? What are they now? 2 things: a sub 3:30 marathon and to deadlift my body weight. 1 year later, I own a 3:28 marathon (alongside PRs at various distances) and am a progression sheet away from deadlifting twice my body weight.
6. What is your favorite CrossFit movement? burpees, kettlebell swings.
7. What is your least favorite movement? Anything overhead
8. What kind of nutrition plan do you follow and has that changed since you started CrossFit? Better sit down for this…I'm NOT Paleo. My plan? Outside of beef and poultry, it's fair game if 1. it came from the ground or 2. had a Mother.
9. Talk about your results from doing CrossFit? My workouts are enjoyable- something I “get” to do instead of something I “have” to do. I'm doing “real” pull ups. I'm climbing the rope that was unattainable in high school gym class. I've reduced my running volume by 75% and improved times at all distances. In the final miles of a marathon, I maintain good form and speed up for a negative split instead of slogging miserably to the finish line. There are no more mental mind games- I'm able to tap into that internal place that says “KEEP GOING” because I've had the practice of doing so in WOD after WOD.