Erik's Story

Before

After

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!

2-11-13

Morning
HSPU 2 max reps
Pull-Ups 2 max reps
Stretch

Afternoon/Evening
ME Lower: Rack Pull
Leg Curl 2 15 45 sec
Lunges 2 15 45 sec
GHD 2 15 45 sec 11lbs
WOD
Grip

2-8-13

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

WOD
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

2-7-13

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.

2-6-13

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

WOD
3 Rounds For Total Reps

• 2min DU
• 2min Pistols
• 2min Box Jumps (24")

Results: 

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

2-5-13

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

2-4-13

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

WOD
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.