Wednesday, January 23, 2013

CrossFit Success: JimBob's Story


Not too long ago, a good friend posted his 1 year progress photo on Facebook and I was super shocked at what just a YEAR of CrossFit can do. His before and after pictures, coupled with the dedication I see at the gym are definitely big motivators for me, so I knew I needed to share his story with you guys.




 JimBob's story: 

How long have you been doing CrossFit?
 I've been doing CrossFit since January 16, 2012. That was the day I decided to change my life for the better. When you walk up a flight of stairs and have to catch your breath, something needed to change.
What do you find most challenging about CrossFit? 
 I find everything challenging. There are so many aspects that affect your performance from flexibility, mobility, form all the way to your nutrition. Every day I learn something new about myself when I walk into the box because I am challenged in so many different areas. The area that I find most challenging is the nutrition. I LOVE food and in the past it showed! I was at my heaviest back in college at 240lbs. I didn't workout, I ate everything in sight and I could play some beer pong. Once I started CrossFit, I changed my diet a little bit at a time. I am now working on eating strict paleo for a while then I want to go to a 80/20 diet. 

What’s your favorite CrossFit workout? 
My favorite WOD has been the CFO 12.4:
12:00 AMRAP: 150 Wall Balls, 20 lbs, 10 ft 90 Double Unders 30 Muscle Ups
 The reason I like this one is because I saw my progress from when I did it back in April compared to last month. It definitely showed that hard work and dedication will lead to success. My favorite Girl WOD is... Fran. She is a dirty girl, but I love being left on my back gasping for air and thinking about what I can do better the next time we meet. 
What advice would you give someone who wants to try CrossFit for the first time? 
Don't be intimidated by what you see around you. You will see people at different areas in their CrossFit journey. You will get to that level IN TIME. Don't rush you performance and if you don't see instant results, just wait and it will come with practice and consistency of showing up every damn day! 
How has your body changed since starting to take regular CrossFit classes? 
The picture that is posted will show most of my change. I see it a lot in my face and my stomach. I have noticed that my shoulders, arms, legs, EVERYTHING is much more defined. 

What do you wish you knew when you first started CrossFit?
 I wish I knew how important nutrition is to your performance and progress. I thought you could out work a bad diet. In a way, I did, but I slowed my progress down so much and I wish I had the will power to say no to bad food. I am getting a lot better at saying no to the bad stuff and alcohol.

In your opinion, what are some misconceptions about CrossFit? 
Haha, SNAP CITY!! "If you do CrossFit, you will get hurt." If you do any physical activity, there is a possibility that you will get hurt, not just CrossFit. I feel that if you listen to your coaches about the correct form, the right way to do movements and what NOT to do, you will be alright. You will be sore and joints will ache, but you need to rest your body and listen to it to avoid injury. Also, it is up to the coach to know how not to put you in danger's way. If you have a coach who is dangerous, worried about programming sexy metcons or ridiculous chippers, doesn't care about your form, doesn't scale you back for a good reason or doesn't pay attention; walk away from the box and find a better coach.

What do you think is the best thing about CrossFit? 
The best thing about CrossFit is most definitely the community, hands down! I have been a member at three boxes and I have great friends from all of them. I love how everyone is encouraging and honestly wants you to succeed even if they are competing against you. We have done events outside of the box to celebrate birthdays, holidays or just to get together and tailgate. I have had coaches open up their houses to me when I was going through a rough time in my life. I honestly believe that CrossFit saved my life more than once. It has changed my health not just physically but mentally. I went through a tough period from March to August and I could have chosen a path that would have killed me or made me into a bad individual. The CrossFit community and family is what kept my head up and pointed in the right direction. I love the people around me and consider them my family. 

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A big thanks to JimBob for letting me interview him and post his half-naked pictures on the internet (he's single ladies). I’m truly blessed to get to workout  and hangout with him!

 Also, I would love to make this piece a regular installment on the blog, so if you’d like to share your CrossFit success story email me at kasey.f.nichols@gmail.com!

Tuesday, January 15, 2013

2013 goals and Capstone Holiday Party Pics!

I know it's a little late to be speaking about New Years resolutions, but it's still January right? I think I'm safe. Also, I've never done a "new years resolution" before, and honestly it sounds kind of cheesy, so let's stick with "goals" instead.

2013 Goals:

  • SAVE MONEY
  • stick with an at least 90/10 paleo diet
  • get a muscle up!
    This one is a little surprising to me. If you would have asked me this summer if I thought I'd be even remotely close to getting a muscle up, I probably would've laughed. Now I'm not saying I'm  close... but I may be in the ball park. I mean, wanting it is the first step right?

video

This is where I'm at now- jumping muscle ups. They're a little sketchy, I'm aware. I'll update y'all with the progress.

Now for the fun stuff!
In mid December we had our first annual Capstone Holiday Party! I hosted the event at my house and the lovely Christina made lasagna for everyone.  Everyone else brought TONS of food as well. (turns out CrossFitters like to eat).  After food and football, we did a "White Elephant" gift exchange. I don't have the patience to explain it, so if you haven't participated in one, google it. They're hilarious. Okay enough with the party narration.


A small portion of our food









By far, the best gift of the night- "What My Pee is Telling Me"





The pee book found it's forever home.



I've yet to see him do a WOD in this and this saddens me.


wolf pack



My ladies


Gettin his massage on, while simultaneously being violated.


I hope 2013 has many more Capstone gatherings! I think I've already mentioned it, but I'm truly blessed  to have each of these people in my life. 

Sunday, January 13, 2013

I ain't no Forrest Gump


I've always admired runners. I've always enjoyed the idea of running. I tried all through college to fall in love with running, all to no avail. I had a friend in college who ran an about 7-10 miles a day.  She ran so much her toenails fell off! And I was jealous! I wanted my toenails to fall off. 

However, every time I got out to run it only took me about... 35 seconds for me to realize I would not be going very far. Alas, my toenails have stayed intact.



I was scared of trying CrossFit for a long time because I imagined these elite athlete running miles and miles for fun. Luckily, it wasn't quite that terrible. CrossFit has definitely strengthened my endurance and the CrossFit Endurance class at my gym helped my running form. I've ran a couple of 5k's with little trouble, in fact I find them almost *gasp* enjoyable!

Thanks to my wonderful friend Christina I decided to sign up for my first 5 mile race. The annual Loop the Lake Run was yesterday. I laugh at the term 'race' because I definitely wasn't racing anyone. I will admit I didn't have the most positive attitude going into the race; I wasn't thrilled. Around mile 2 my knees started to hate me and I was pretty much over the whole 'race' thing. However, my  cheerleader/super hero friend wouldn't let me quit and slowly but surely we made it to the finish line. I'm so thankful for that lady! Also, shout out to the 100 year old man that was speed walking the entire thing for being one of the few people I managed to beat. Yes, I went that slow.

All that being said, I'm going to keep working on running... and attempting to enjoy it. However, I'm perfectly okay lifting heavy and doing burpees for the rest of my life, thank you very much :)



Thursday, January 10, 2013

An introduction...

My life before CrossFit

Throughout high school I competed in Cheerleading, not kidding. And then I decided that college would be a great time to sit on my rear and eat everything in sight. Good plan, right? Thanks to that plan (or lack of one) I walked away with not only my diploma, but also 20 extra pounds.

The night of my engagement, January 2011... chub town.

Right before graduating from college I read a book a few months after that changed my life. 
This book pretty much explains everything to do with fitness and nutrition (including a meal plan and workout regimen). Although he's not "CrossFit" I have to give Kris some credit for giving me my fitness foundation.

I did the whole gym, cardio, weight lifting thing for about 4-5 months before I was burnt out and bored. Elliptical, free weights, the whole nine yards... I was over it. And the flab started to creep back.


My CrossFit beginnings...

I tried CrossFit because a facebook friend of mine was absolutely obsessed. After some research, I decided to give it a try.
I stepped into Capstone Crossfit's box in March of 2012 and pretty much never looked back. I started going 3 times a week. Within 3 months I was at the box 5-6 times. It was very much a love/hate relationship (still is, actually). They did things in CrossFit that I'd never heard of. Hang power snatch? Excuse me? I would spend many lunch breaks youtubing lifts and CF lingo.

Why I love Crossfit

I'm coming up on my 1 year mark. That alone is amazing to me, because I don't stick with anything. I get bored, or burnt out and move on. With CrossFit every day is new. Every WOD holds its own challenges and victories. Also, I've grown to love my Capstone family. We spend hours at the gym together, go to church, party, just experience life together. 

Capstone CrossFit Halloween WOD 2012


It's somewhat true that CrossFit is a cult, and I am totally okay with that. ** shoutout to my awesome husband for tolerating me**

August 2012. Hello guns.
Where I am now

I still consider myself a CF 'newb'. I joined the team at Capstone in August of last year. We're less than 2 months away from the CrossFit Open. This will be my first competition... just thinking about it is almost vomit inducing. I'm in the best shape of my life, surrounded by the best people I've ever met, and I can't wait to see where this takes me!