Monday, April 22, 2013

Erik's Story


Why CrossFit?  Why Graham CrossFit?  Before joining GCF I had heard about all the new forms of exercise and getting results P90X, Insanity, CrossFit, personal trainers etc.  I needed more than an at-home work out plan.  I had tried a personal trainer before with little to no results plus it cost me a lot of money! I knew that CrossFit was group exercise and being new in the area I decided this would be the way to go.  Since I knew nobody in Puyallup and would have gone crazy not knowing anyone in this little town,  I went to GCF's free Intro Class and from the moment walking in a I felt at home.  After the workout I puked! I hadn't been pushed that hard since I was in high school doing conditioning drills for basketball.  I was hooked!  I didn't really care at this point if I saw incredible results I just wanted to get to know people and get back into some sort of shape other than round.
I improved many lifts here at Graham CrossFit, and set new Personal Records in almost all that we have done.

Deadlift #435
Back Squat #365
Clean #265
Snatch #205 (on first attempt of 1RM) 

When I first started I had to use a grey band for pull ups now I am perfecting the Butterfly!  I improved my first baseline workout from 6:36 in a grey band to 4:12 (no band)  in just six months.  I have been doing all workouts with prescribed weights for some time now and have even pushed myself to throw on the weight vest for a few!
I have lost a total of 35 pounds since joining GCF. I was wearing 38-40 inch waist pants when I started now I am between 34-36.
Diana and all of the coaches at Graham CrossFit have pushed me to be the best me I can.  I Love Graham Crossfit for changing my life.  I will always have this box close to my heart!

Monday, February 11, 2013


HSPU 2 max reps
Pull-Ups 2 max reps

ME Lower: Rack Pull
Leg Curl 2 15 45 sec
Lunges 2 15 45 sec
GHD 2 15 45 sec 11lbs

Friday, February 8, 2013


DE Bench Press: 12x3, rest 45 sec

  • Dumbell Shoulder Press: 5x6, rest 45 sec
  • Weighted Tricep Dips: 5x10, rest 45 sec
  • Shoulder Lateral Raise: 3x10, rest 45 sec
  • Preacher Curls: 2x Max Reps, at 40lbs

Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:

Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups


Did some form training with Graham CrossFit.

  • Need to work on getting the elbows to the ceiling in the clean.
  • Still pulling too soon. Need to be patient.
  • In the jerk my back foot needs to be closer.

Wednesday, February 6, 2013


ME Deadlift
Result: 285lbs
Notes: I actually got up 295...with strength to spare. I did not have a great grip on it so I didn't count it. After 285lb I lose the grip on the barbell. I tried the mixed grip, but that didn't work either. Going to get some chalk and see if that helps. My hand gets sweaty and bar slips outs.

Good Mornings: 3x10, rest 45 sec (95lbs)
One Leg Barbell squat: 3x5, rest 45 sec (60lb barbell)
GHD: 3xMax Reps, (11lb, 4lb, 0)
Results: 45, 16, 20
Notes: 1-29-13 Results for GHD = 35, 26, 16
Overall difference is +4

Rest 10min

3 Rounds For Total Reps

  • 2min DU
  • 2min Pistols
  • 2min Box Jumps (24")
Round 1=110, 20, 40
Round 2=74, 10, 38

Notes: Kind of lost track of my real results. Those are bit rounded. Struggled on the pistols in the second round. Improved my DU form a bit to conserve energy better. At the end of this my legs were shaking. 

Rest 5min

Rope Hand Climbs 4x15
Stretched hamstrings, shoulders, hip flexors


Worked two banquet shifts with only 5hrs of sleep. Did not work out.


ME Upper: Bench Press
Results: PR 220. Failed 225

Strict Pull-Ups: 5x6, rest 45sec

High Pulley Overhead Tricep Extension: 4x10, rest 45sec (20lbs)

Seated Barbell Front Shoulder Raises: 4x10, rest 45sec (20lbs)

Stand on bench bicep curls: 2xMax Reps, rest 45sec
Result: 20lbs = 25, 10lbs = 30

AMRAP for 10min:

  • 10 Pull-ups
  • 10 Wall Balls (15lbs)
  • 20 DU
Results = 6 + 5 wall balls
Notes: For two rounds I had to run across from one side of the gym to the for pull-ups. Another time I had to wait a few seconds for to ask someone to use a pull-up. The unknown at LA Fitness.