The CrossFit Spartan 300 challenge ended Saturday. I’ll post more on it later, once the photos and final results of the finale are published by CrossFit Central (probably after I return from Colorado). Suffice it to say, it was a personal success. I lost 8.4 pounds and 9.5 inches over the 6 weeks, and completed the tough, wrenching workout in 19:24, just under the 20 minute limit. Six weeks ago, I fell 35 reps short.

KEYE-TV sent a reporter to the finale. Coach Jeremy, the founder of CrossFit Central, asked me to speak on camera about what CrossFit has meant to me, and I was happy to do so (The segment is supposed to air on Wednesday during the 6pm newscast.). Earlier in the challenge, Jeremy and the other coaches selected me as one of 6 success stories for this year. Changing the focus from previous years’ successes, this time we were asked to discuss how CrossFit had empowered us.

My CrossFit empowerment page features highlights of my written answers to a series of questions, before and after photos (Warning! The before photo is frightening.), and a brief video interview. The “after” photo was shot by fellow CrossFitter R. Burns Miller. He was kind enough to send me several others, which grace the rest of this post. Below are my full answers to the Empowerment questions.

Running During Warm-up ©2009 Desert Rain Pictures

What was your life like prior to CFCentral? (emotional, physical & mental)

Sedentary, stressful, and adrift. It took me a while to recognize I wasn’t going back to the regular gym to continue the dreary routine of cardio on the elliptical and wandering among the weight machines and bench presses. Once I finally cancelled my long-abandoned gym membership, I had very little physical activity beyond walking around the neighborhood. I love backpacking, but even backpacking treks were hard on me because my body wasn’t trained to handle to sudden strenuous exercise. Here I was, in my late 30s, struggling to do even the things I enjoyed while I was sliding slowly down a path of lifetime dependence on blood pressure medications, cholesterol reducers, and, eventually, insulin.

The turning point came during a backpacking trip to Yosemite in California. I backpacked for 100 miles up and down the Sierra Nevada mountains. I had to overcome fear and difficult situations and my own desire to just stop. Somewhere on those trails, I realized that I was capable of being fit, despite how poorly I’d taken care of my body and spirit, if I applied myself and followed through every day. And I realized how badly I needed to take better care of myself. One hundred miles began with a single step. That attitude is the base of my CrossFit training. I’ve come a long way, and I still have a long way to go, but I take the journey one step at a time.

A week or so ago, in the midst of the Spartan 300 challenge, I got my first kipping pull-up. Then my second. Then three more. One at a time. I can see myself at the end of WOD, having just done 25 in a row, just like I could see myself at that last trailhead, the hike completed, my arms overhead in triumph for accomplishing a great goal. Taking it one step at a time, I will reach that goal.

Note: Today I exclusively used unassisted pull-ups for the first time during a timed workout of the day (WOD), completing 3 sets of 7, by far the most I’ve done in one setting. I was even kipping, albeit in an uncoordinated and haphazard manner. It’s been about four weeks since I wrote the previous paragraph, so progress has come quickly.

Push-up ©2009 Desert Rain Pictures

Why did you join CrossFit Central?

Once I had returned from Yosemite, I was determined to continue the progress I’d made in those mountains. I was going to approach it as though it was my last chance to abandon the path of illness and laziness and find the path of fitness and activity. But I had no plan. Traditional gyms bore me, so any return to a gym would end up with me in yet another hopeless, endless rut, and I would quit again.

I had never heard of CrossFit before I saw the Double-Cs on my way home from work one day. I looked up CrossFit Central online and saw they were having an open house that weekend. I met the CrossFit Central family and realized what a supportive and goal-driven community they are. I began one-on-one training, three times a week, on that Monday and have been training ever since, eventually enrolling in a Level I class and now the “big kids” class with Coach Mike.

Our regular training sessions and class times have kept me focused on my training and prevented me from the inevitable trap of a gym membership: “I can go later.” The WODs are always different each day, so it never gets dull. Everyone has such a great attitude and is so supportive, and I get to see the same folks each week, so it’s like we’re teammates. And the coaches genuinely care and want us to succeed. These qualities simply don’t exist at regular, membership-driven gyms.

Assisted Handstand Push-up ©2009 Desert Rain Pictures

What results have you seen since joining the CFCentral community? (emotional, physical & mental)

I’ve had to get a whole new wardrobe after I donated all my “fat clothes” to charity. In one year, I’ve lost over 30 pounds, and now weigh less than in my senior year in high school. And I’m in better shape, too! The compliments I get from friends and co-workers – especially those who don’t see me very often – make it clear that my physical transformation is for real, not just in my dreams. I’m getting better in my technique, gradually improving times and increasing weights and intensity. I’m increasing my training at home, and I’ve even started running voluntarily (I used to run only when chased.) for 3 miles every weekend.

Note: Even yesterday morning, less than 24 hours after the final Spartan 300 workout, I ran, or trotted, 3 miles in the 80-plus degree, 80-plus percent humidity.

Emotionally, I am more confident than ever that I can overcome any challenge. A year ago, I would never have pictured myself participating in something like the “I Am CrossFit” challenge, let alone completing the workout, and doing so under time. More than ever before, I understand that each step in this journey is one closer to the goal of living a fit, healthy, more active, and longer life. The image of me as a droopy, injury-prone fat guy has been replaced with an active, healthier and happier me – something that seemed impossible a year ago. Each week, each workout, each rep, each zoned meal, each positive thought is another step forward. In my old life, a trip to the gym was easy to put off. Now I’m eager to start those high knees in place so we can get to that WOD!

Rowing ©2009 Desert Rain Pictures

Has CrossFit Central helped you break through any mental barriers?

No matter what I did before CrossFit, I would invariably reach a plateau and be stuck for a long time. Whether it was a certain weight, or a time to do something, or a setting on a cardio or weight machine, I just couldn’t seem to get past it. CrossFit has helped me understand my diet and routine better, and given me the knowledge and encouragement to challenge myself over those plateaus. I am better “dialed in” to my nutrition and more willing and able to push myself out of a rut or over an obstacle.

It’s also helped me change my perspective on challenging WODs. Instead of thinking, “Oh, I’m never going to get through all this in time,” I’m now focused on keeping moving, maintaining form, not resting too long, trying to go faster, trying to get one more rep in before I decide to stop. It’s a mental game – the pain and tiredness is in my head. Once I call out “Time!” I can rest. While I still may not finish the WOD in the time allotted, I no longer think about how hard it’s going to be to make it through, or doubt that I will make it. Instead, I see myself having completed it successfully and just think about that next rep, pushing myself through it.

I Am CrossFit ©2009 Desert Rain Pictures

Additional comments:
Without question, the folks at CrossFit Central have empowered me to change my life. I no longer sit and daydream about what it would be like if I was fitter, 30 pounds lighter, and healthier. Now I live it. If I can do it, then anyone can do it. All you need is desire and discipline – the rest will take care of itself, one rep at a time, one step at a time, one jump at a time, one pull-up at a time, one zoned meal at a time, one WOD at a time, one day at a time. Just start moving, and keep moving.

Potentially related posts: