TODAY OPEN GYM ONLY 7am-12pm
TOMORROW OPEN GYM ONLY 11am-2pm
Remember when it was warm out?
3 Rounds of:
A1 – Back Squat bodyweight x 10 (60 second rest)
A2 – Strict Pull-up x 10 (60 second rest)
A3 – Push-up x 20 (60 second rest)
For time, 21-15-9 reps of: (8 min cap)
Pull-ups
Burpees
Post – 3 x 15 back extensions
My CrossFit Story… So Far
-Tom Windish
I began Crossfit in July 2008 after my sister harassed me for 6 months to try it out. It turned out to be the biggest and best lifestyle change of my life.
In high school, I played soccer and downhill skied competitively. I did neither of these very well. In college I did nothing, smoked cigarettes and ate terribly. I smoked for close to 7 years. I started going to the YMCA and used the elliptical machine. Then I met with a trainer and started to use “machines”. Thankfully I quit smoking when I realized the small gains I was seeing were useless if I was a smoker. Inspired, I started spinning classes and I was really passionate about them. For the next roughly ten years I took spinning and met with trainers once in a while. I didn’t eat “good” food and oddly what I ate was never mentioned in my meetings with trainers. Finally I discovered Crossfit.
I remember Rudy asking me to do as many pullups as possible and being very impressed with myself for doing seven. I remember the baseline and thinking it wasn’t that bad. Then I remember coming in to the box often and completed the wod’s as best as I could. My strength improved, my metcon improved, my body started changing. I had more energy, I felt good. Rudy told me about the Zone and I did this. My gains increased and I felt even better.
Fast forward two years to today. Crossfit has changed my life. Most importantly, it has given me a sense of strength and confidence that I never had in life before because I AM strong, I’m the strongest I’ve ever been. It has impacted all areas of my life. My mood is better, I sleep better, I am more focused.
I do have setbacks and they are something that people who have done Crossfit for a long time will have to address. For me it is harder to hit PR’s and to maintain that excitement that I originally had when I was hitting PR’s all the time. Gains are very small now and I have fallen back in some areas. I plan to change this. For me, travel throws a big wrench into my workout schedule, especially lifting. I was very inspired by Peter’s article about traveling and WODs, he had some very good ideas (though the TSA took my jump rope). I need to remind myself to be “constantly varied” too and to get out of the box more often and push myself without a WOD or a barbell in front of me. Being paleo for almost two years is interesting. Discipline is my biggest personal challenge and something I am focusing on more than ever.
For the next 4 months, I’ll be living in Los Angeles. I won’t be traveling much. I plan to Crossfit often, run, surf, etc. I plan to be strictly disciplined with my diet. I want to come back to Chicago in the late Spring ready to hit a lot of running races, hopefully more inter-box Crossfit workouts, and ideally some team adventure races too.
I know everyone loves a super early post. Just had to get the times out for Friday and Saturday.
TomW, When is your last day before you head out to sunny skies?
“adventure races”….ready to set up that Kilimanjaro trip for all you CFC’ers whenever you are ready….
Tom, I remember when you first started. You have made amazing gains in these past two years. So great to hear about other people’s transformations. I hear you on what you said about hitting PRs more frequently during the early stages and maintaining the excitement of that feeling when they slow down or aren’t as forthcoming as they once were. Keep up the great work. You continue to inspire us all!
My last day at the gym will be January 4.
4:09 on today’s WOD. Nice bodyweight one…
Rudy – It was warm here? (Although tomorrow’s gonna feel like summer!)
Tom – I understand how traveling for work throws a wrench in working out. I’m always impressed and inspired with how you find the local CrossFit while on the road. Thanks for sharing your story. Have fun in LA!
8 sets on AirDyne
3 mins @ 50$
3 mins @ 90%
Calories – 747
Well that was fun…Tried to keep a 25 cals a min pace on the 90% trials and was successful most of the time, struggled on the last 3 sets though and came up a few cals short
50% not 50$. I wish I could get $50 for every 3 mins on the AirDyne. now that’s motivation
Met: 6:40. Seemed to be lacking in energy. Need to start eating something before these early morning workouts. Gonna set some goals for the 2011. Happy New Year CFC!!!
MetCon = 6:33
subbed weighted step ups for burpees
happy new year everyone!
Haven’t worked on BS for a long, long time, so I decided to find my 1RM. Did several warm-up sets, but still couldn’t get past 105# (questionable depth). Maybe it was because it was my 4th day on and it’s been a pretty heavy leg week, including an AirDyne workout last night. Just know I need to work on these more often.
Metcon: 21-15-9
Pull-ups (ring rows)
Burpees (used DBs on floor to keep wrist straight)
5:47
Post: 3×15 back extensions
Happy New Year!
Nice article Tom. Looking forward to having you back in the Spring, ready to run.
Completed strength rounds
Metcon – 4:16
Love the post Tom, very inspiring! I feel you on the travel too, it definitely makes things interesting. Have fun in LA.
… and the TSA seriously took your jump rope? wtf
Great post Tom–pretty inspiring and motivating to see how you visit boxes even with a crazy work and travel schedule.
“Bull”–2 rounds,
200 double unders
50 overhead squats (Rx’d #135, did women’s Rx’d #95)
50 pullups
1 mile run
Time: 43:44
10 min rest
Today’s Metcon w/ Senor Glenn: 3:15
Arms feel like J-E-L-L-O.
Half Bull with Karen
2 rounds of:
100 DUs
25 OHS @ 65#
25 pull ups
800m run
27 something
I’m still making up for all the crap I ate last week…looking forward to when my workouts don’t feel so shitty anymore.
Did Murph today after wimping out on Bull. 39 minutes. Felt great to run outside.
Tom,
Great thoughts and it’s good to see you featured! Good luck in LA. I’m with Eileen, I remember when you came in early 2008 and I was pretty impressed with your fitness then so I can only imagine the improvements!
CFCers, happy new year! I still miss the hell out of all of you!
Ben Smith sighting! Good to hear from such a CFC legend. You must drop by whenever you can and throwdown with us. Hope all is well with you and your fam.
Squats @ 190. I’ve been working on my Olympic Squat and the difference in the last 3/4 weeks has been great. The bottom position is much more comfortable and my shoulders are getting farther and farther behind my knees.
MetCon: 3:09. There’s a lot more left in this metcon, but for this week I’ll take it.
Tim and I won’t be in today but just wanted to wish everyone a Safe, Healthy & Happy New Year!
@Ben Smith – Great to hear from you! We miss you too!!
Boston training started this week :)
8am: ran 8 miles
Last day at Crossfit Plymouth (MI)
Fight Gone Angie (FGB + Angie)
3 rounds/ 4 min rest between rounds
pull up
air squat
sit ups
push up
wall ball
box jump
sdhp
row
push press
total: 570
A1 70#
A2 blue band
A3 knees
Metcon:
6:36
A1 165#
A2 Completed
A3 Completed
21-15-9
Pullups
Burpees
3:22
Post 3×15 Back Ext
Butterfly Pullup work
Thanks to Glenn and Anthony for teaching me some butterfly pullups technique.
Was fun to take my time today with foam rolling, warming up, post-wod technique, etc. Love open gyms.
Agree with gym: open gyms = good times
A1 (205#) 7-3, 5-5, 5-5
A2 9-1, 7-3, 6-4
A3 Unbroken
Metcon – 4:52 (Thought the cap was 5. Had to have one last CFC goof in 2010)
Ha. Gym = Jim. Sorry.
A1 10 Back squats @ 125# (unbroken, 6-4, 5-5) I had to drop the weight down – no way I was doing my body wt.
A2 10 Strict pull ups – used my own band. I think it’s close to a purple. (6-4, 5-5, 3-2-2-2-2)
A3 20 push ups (unbroken on knees. Didn’t want to burn out my arms for the metcon)
Metcon: 7:00
No band! I strung my first 3 kips together! And then it went to 2, then singles :o) Slow, but that’s ok.
Lots of stretching pre/post WOD.
Have a safe and Happy New Year everyone!
7 rounds:
3 Power cleans at 205#
4 HSPU (hands on 25# plates – head to ground)
11:28
I accomplished my goal of no failed attempts on the power cleans. I had no time frame in mind to complete it but now that its done, I know I can cut a minute or 2 from the result. Its incredible to know Clever did this in sub-4 at 135# and Spealler did it in sub-5 with ring HSPU.
A1 @ 95 (-20# from my body weight)
A1/A2/A3 completed
Phew on today’s strength- a good one for me!
Metcon- 4:35
Wanted to be sub 4, but with the burpees quite slow on this I know there’s room to shave off time.
Post 3×15 back extensions
A1 @ 160
A2 and A3 done
Metcon: 3:45