Our latest success story shows the diversity of the CrossFit Michiana programming. Instead of the usual weight loss, Carl approached me at the end of December about putting on 5-8 pounds of muscle for the up and coming spring rugby season.
We switched his workouts from metcon to a pure strength program consisting of Functional/Olympic lifts 3 to 4 times a week for 2 months. During this time Carl consumed 3 5 block meals and 2 4 block snacks.
We watched his weight weekly. When the weight gain stopped, instead of going the traditional route of adding more protein and carbs to each meal, I prescribed the principals from The Omega RX Zone. By adding more fat and adding Omega 3 Fish Oils to each of his meals, we noticed something very remarkable.
After 2 months of this strength program, Carl gained 6 pounds and his body fat percentage went from14.8% when he started to 15% 2 months later when he was retested. This, is very impressive because his strength went through the roof as well.
12/28/07 2/21/08
Front Squat 255# 275#
Clean & Jerk 155# 185#
Snatch 120# 150#
Weighted Pull-Up 44# 62#
The one thing I noticed was that the front squat improved modestly, and because of this his C&J toped at 185#. I personally feel that the C&J max could have been higher because his jerk was so much stronger.
Nonetheless, it was about a 15% increase in strength in 2 months. Not to mention the 30% strength increase from when he first started in September. This, without gaining body fat. Below is a picture of Carl (on the left) from November. You will notice how slim he looks in the face there. You can also read about what he has to say in his own words.
“In August of 2007 one of my friends was telling me I should come with him to give Crossfit a try. I was someone who was doing your typical work out at the gym and was content with the results that I was getting. So I was a little skeptical at first but I decided to give it a try. I never realized the workout you could get in 15 to 30 minutes. After my first workout at Crossfit I was hooked. I dropped my old workout regimen decided Crossfit was the solution for me. Since doing Crossfit I have done things that before I never would have imagined I would have been able to do. I’ve also learned a lot of things that I did not before such as how much the way you ate affected the results that you get from your workout. Being a rugby player the Crossfit workouts have been a perfect match for it. I am in the best shape I have ever been in. I have not only changed the way I workout and the way I eat I have also made a great friends in Jim.”
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Her Story
My husband had begged me for years to join the forces of people that worked out. It was something I just never tried. I didn't need to work out, I felt fine, I ate whatever I wanted and I still fit in a size 10 that wasn't so bad. The average American is a size 10 right!? Well, one day I woke up and that size 10 started getting tighter and tighter. So when he sent me the e-mail advertising Michiana Bootcamp for Women I thought to myself "Well what is four weeks, I'll workout for four weeks, get back into those clothes, and be done with it!" Boy was I wrong!
On July 23rd, 2007I started my first "bootcamp" with Jim at Bicentennial Park in Elkhart at 5:30 in the morning. I was scheduled to attend the camp 3 days a week. I remember calling Jim on Sunday night before the camp started and telling him that I had company and I wasn't sure if I would be able to make it to the first day of camp. Jim said I'll see you at 5:30 tomorrow morning- so I went. We had "testing" that day and for the first time in my entire life I ran a mile, it took me almost 13 minutes to get around the track 4 times. I couldn't even run the entire way, I had to stop and walk. I kept thinking to myself that if I didn't die that day I could just skip this whole thing and at least say that I tried it.
Well I didn't die that day and some driving force kept getting me to go back and see what Jim had in store for us. I was there every Monday, Wednesday, and Friday for the first two weeks. I remember waking up on Saturday morning after the first two weeks of camp and telling my husband, "I miss camp today; I wish we had it on Saturday!" Well, after picking him up off the floor from fainting I decided that I needed to start attending camp every day. What was happening to me? I don't like to run, I don't like to exercise, and now I have this inner voice saying "you should try it every day." And so week three started and I attended camp every day for the last two weeks.
I clearly remember the day that I knew my life was changing. I was at Macy's on the Friday of week three and I thought to myself, I need some new clothes. I have been working hard and there was a great sale going on so I gathered some size 10's and headed to the fitting room. They were too big, I had to go back out and get 8's. Right then and there in Macy's dressing room something came over me and I called my husband screaming with joy because it was working. I loved it! I am currently wearing a size 4 and just last week bought a pair of dress pants in a size 2.
Well, needless to say I have spent the last 6 months working out with Jim. I have attended two outdoor bootcamps and spent every week day since October 1st in the gym at 5:30 in the morning. My life has changed so drastically in the past 6 months I don't even know where to begin telling you.
It really has nothing to do with the size of my pants anymore. That is so insignificant now. I have more self confidence than I've ever had. I am eating healthier, which makes me a happier person. Since I have found a way to spend some time for myself I have also become a better mother to my children. Jim not only changed me on the outside but he awoke a whole new person on the inside. I am getting to know a new me and it is a great feeling.
I went from being a stay at home mom with no self confidence to a Certified Fitness Professional. The reason I chose this new career path was to help others create the same success that I have grown to love. Jim was not only my personal trainer throughout all of this; he also became a great friend. I felt like he took me under his wing and guided me through each obstacle that I faced along the way. I wouldn't be where or who I am today without him.
Carole Stevens
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Joleen Krause's Story ______________________________________________________________________________
“It is hard work and works muscle and cardio. One bootcamp workout and you feel muscles you've never knew you had. I feel great that I finish the workout and actually look forward to going back. boot camp works upper and lower body. He pulls in all kinds of weird combo's that I would not think about putting together. We've only done the same workout twice. So you never know what you are going to do until you get there. It's crazy, but, it's fun. I can see they are starting to tone. My mid section is starting to take a shape.” Dawn A. _____________________________________________________________________________________ “Since starting Boot Camp 6 weeks ago, I can tell a tremendous difference in my strength and endurance. I am able to do things now that I didn't think would ever be possible (i.e, Military Style Push-Ups). Even though I can only do a couple, it's still progress and it keeps me going to see how many more I can do in another month. I have that competitive edge which causes me to constantly challenge myself. The workouts that put me up against others in the class are the ones that make me push myself to the point of throwing up because let's be honest.....who likes to be last! I truly enjoy the workouts and it's nice that there is a sense of variety in each one.” April N. _______________________________________________________________________________________ “Jim, I have to say that I never thought after the first "bring a friend" night that I attended that I would in a million years be able to do your boot camp class. I have learned so much and feel that I have personally grown not only in a physical manner but also in a mental capacity as well. What I mean by this is that I have gained self worth and confidence from this experience. I know that everyone's take is different as I am a firm believer that you get back based on what you put forth. I know that I want to personally thank you for all that you have done for me. The knowledge and experience has been great. I am in no way where I want to be physically, or mentally for that matter, but you have enabled me to continue on a path of success. I actually have come to appreciate parts of me that I never did in the past...:} Thank you for your commitment to me and the group...” Mindy F. ______________________________________________________________________________________ “Adventures with a suitcase....... Chicago Florida Chicago Florida Thanks for being a great trainer! Carolyn”
hi Jim! Just wanted to let you know it is good to be strong. I am at Amy's in
