Transformation Tuesday: Michelle the "Competition Queen"

Todays "Transformation Tuesday" comes from our Macombie of the month Michelle! Michelle has participated in 10 CrossFit competitions in 2014 and plans on competing even more in 2015. She is the "Competition Queen" and is not afraid to jump in and give it her all amongst local CrossFitters. Here is what she has to say about what she loves about competing, and how it has helped her grow:

The best part about competing is the feeling of accomplishment when you’re done, the feeling of community you get from all the different CrossFit families that come out to support everyone, and seeing that no matter your age, gender, weight, or athletic ability, you will be cheered on until you are done.

I have learned a lot from competing, about myself and others, and you’re never going to know how you’ll do if you don’t try. Don’t be afraid of failure, failure motivates you to keep pushing and working harder. Failure forces you to set the bar higher.

For as long as I can remember I have always loved to compete; from bumper bowling as a toddler, to all the sports I played through school, to where I am now. Competing can be very stressful; you will have good days and bad days. Every competition is different and some will push you to your limits, but that is the best part; being pushed to your limit, overcoming it, and setting PR’s. The time on the clock and the place on the leader board mean nothing if you didn't give 110%. Being first is always an awesome accomplishment, but giving everything you had and finishing means more than first place. When you walk off that floor there should be no doubt in your mind that you left every ounce of effort you had out there. 

-Michelle

We are proud of Michelle's fearlessness and hard work. She always gives it her all and never settles for less than her best.

Here is a list of all the competitions she participated in last year:

1-Underdog Competition w/Larry, Sarah, & Ben

2-Spring Fling w/Larry

3-Double Trouble Throwdown w/Sarah

 4-Bad Boy Breakout Games w/Larry

5-CFM 10 Skills Challenge w/Andrew W.

6-Clash of the Monsters II (Individual)

7-Wodtober Games w/Larry

8-Skunkbear Games (Individual)

9-Tank Tops & Booty Shorts w/Sarah

10-Compete with a Cougar/Wod with a Sugar Daddy w/Larry

Great Work Michelle!

 

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

Transformation Tuesday: Rene

Guest Post from Rene:

I started CrossFit Macomb at my max body weight of 265# (not a PR I was proud of). I knew I had to do something because I was miserable, unhealthy, and disappointed in myself. I found CrossFit online while searching for gyms between my work and home. I had never heard of CrossFit or a box or WODs or RX or PR or Fran or Murph. I walked in knowing no one. Mitch’s face was my first welcome. He ran me through the warm up and began class. My initial thoughts went something like this: “I’m too old for this. I’m too fat for this. I’m too weak for this.” On my third visit I almost didn’t walk in. I watched gladiator after gladiator walk into the box, and I felt completely out of my league. Some voice from within shouted at me until I got out of my car and faced the white board. I’ve never thought about quitting since then. Over the next few visits I admired the sheer power and strength of the CrossFit gang- never thinking I would ever be able to complete a WOD prescribed. I eventually got there. I eventually got on the leader board. I eventually learned that although comparing myself to other people inspired me to push harder, I was the only comparison that mattered.

 My body type has never fit into anyone’s standards of thin. I’ve struggled with body image issues for as long as I can remember. It has been my life’s Achilles heel. I’ve lost myself a few times in the effects of it. Having children perpetuated the self-loathing of my body. I completely let go of taking care of myself. And I had easy excuses, excuses people couldn’t argue with, “I work fulltime, I have two little kids, my husband works afternoons, and it’s hard…” I stopped eating right, engaged in no kind of physical activity, and so I grew overweight and unhealthy. I felt every pound of the 265# on my body. I couldn’t walk a flight of stairs without losing my breath. I couldn’t give my girls piggy back rides without losing my breath. Finally, I was ready to face my demons. CrossFit hasn’t just helped me lose weight, it has guided me into loving my body. I can honestly say that I have never loved my body before. I do now, because I’m strong. My body can do things at almost 40 that it couldn’t have done 10 years ago. I’ll never, ever be what society thinks is thin-but I’m healthy and strong and a great role model for my daughters! The entire community at CrossFit Macomb has helped transform my physical body while healing my emotional perception of my body. Before and after pictures have always inspired me. This is my before and during picture-I can feel the suffocating misery on the left and the love that resonates from me on the right!        

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

Transformation Tuesday: Toni McFarlen

Transformation Tuesday from Toni:
 

Last summer I stood up in a friend’s wedding.  I was forced to look at pictures of myself after the wedding…I took one look at myself in the bridesmaid’s dress and knew I had to make a change. I was going to a "regular" gym, but not seeing any results.  A year ago, I walked into Crossfit Macomb overweight, tired, crabby, disgusted with myself, and discouraged that I would ever be fit again.  It was a decision that changed me forever.  A year later, I have lost 25 pounds and dropped 5 pants sizes. I love the way I look now and can’t wait to have my picture taken! I owe it all to Crossfit Macomb.   

AFTER

BEFORE

The weight loss in only one aspect of what CFM has done for me.  I am empowered by the skills, strength, and ability I have developed here under the caring, informed instruction of the CFM trainers.  I am TOUGH!  And can do things I never thought possible!  I am stronger, physically and mentally, than I have ever been.

The people at CFM are not "the people from my gym," they are my Crossfit Family!  I love going to CFM...I immediately feel good as soon as I walk in the door. I love the friendships I have made. One of the best feelings I’ve experienced lately was at the BBQ I host every summer, as  I looked around my backyard and saw all of my CFM friends laughing together.  I can’t wait for more good times, both in and out of the box!

-Toni McFarlen

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on a "Transformation Tuesday." :-)

CFM Transformations: Share Your Story

There are so many awesome transformations within our CFM community. So many of you have made some amazing improvements since entering CrossFit Macomb, and we want to celebrate and share your testimonials!

We all know that CrossFit changes us in so many ways. Maybe you lost weight, or you have built a more muscular structure. Maybe your idea of fitness has changed or you have a new outlook on health. Maybe your have cleaned up your diet and feel better than ever or simply have had a complete attitude adjustment since starting CrossFit. Maybe it’s a combination of a bunch of things. Your transformation is not limited to physical changes; we want to hear it, whatever it may be.

Sharing your story may not only help you reflect on how far you have come, but it is an opportunity to help someone else in his or her journey. You may never know how, but your experiences and testimony can be just the encouragement for a fellow CFM athlete, or someone who has never tried CrossFit and is looking for a change. It is also a great way to encourage yourself to keep going and working hard. When you see what you can accomplish, it drives you to want more and keep improving.

Image from "thefunnyplanet.com"

If you would like to share a transformation story, please email it to crossfitmacomb@gmail.com. If you can, we would love some before and after pictures, or even some of your favorite CrossFit pictures. We would like to feature these in our “Transformation Tuesday” series as well as the “Transformation Board” at CFM. We know you all have something to share! We see improvements in you everyday; just look at the PR board! We can’t wait to hear your story. :-)

CFM August Newsletter

Injury and illness is an unfortunate part of life that we have to struggle with.

It's About the Journey
We have all been there at some point when our body isn't physically capable of performing what used to be a fairly simple task. The only way to avoid injuries, accidents, or illnesses is to live in an isolated bubble, safe from the dangers of life.
Since we are not designed to live this way, we have to learn to live with the inevitable setbacks of life. Knowing this then, the lesson is in the journey that we take through these trials.
I don't like using myself as an example, but I'd thought that would I share some of my journey's though accidents and injuries in hopes to help you.
August is the anniversary of my fateful accident. Of which, I consider it a miracle that I can write about it today. I was in a motorcycle accident in which I was cutoff on the expressway by a semi-truck in the middle of construction zone. I knew the semi didn't see me so I tried to burst around him. I looked down at the speedometer and I was pushing 75mph when I hit the construction barrel that he pushed me into. I lost control of the bike, dumped it, and started sliding with my motorcycle diagonally across 2 lanes of the expressway. I slid over 250 feet, on my stomach, in front of the semi and cars trying to pass him on the left. Again, miraculously I walked away from that accident. My injuries left with a severely bruised pelvis, 50% of the skin on my forearms, and only 10% of the skin on my hands. My stomach and knees were also badly burned and embedded with gravel and dirt. This accident and these injuries obviously left nearly incapable of doing anything by myself. I'd like to say that despite my injuries I was able to continue with my training, and coaching, and continued to see gains and improvements while doing this. Well that answer is no, and in fact I was left to simply heal. For someone like me this is harder then hitting a PR or doing "Fran" in under 3:00 minutes. Through those couple months I was forced to allow other people do things that I was perfectly capable of doing on my own just a few days before. But through the kindness and blessings of family and friends and all the members of CrossFit Macomb, I was supported to take the time to heal and recoup from this accident. Again the focus of this should not be the accident or what it did to me, but the fact that I had a support group surrounding me to not be discouraged and to get back to full strength. It was this journey that I learned the most about who I surround myself with matters more than what I do or what I can do on my own.
Everyone goes through these struggles. When they are physical struggles, remember that it takes time to get back to where you want to be. But the journey and the time you spent doing that is what is important. And the people you surround yourself with and who help you are what is important. Don't let isolated accidents or injuries define who you are. Let the journey and energy you put in to get through them define you. And by the grace of God, you can look back and reflect it on with the confidence of being tested and found complete.

CrossFit Lite
CrossFit Lite has been going well. Enabling people to kick up there health and overall fitness.
Starting in September we are going to be adding CrossFit Lite classes at 9AM on Tuesdays and Thursdays.

Here is the schedule starting in September.

5:45 AM on Monday, Wednesday, and Friday
9:00 AM on Monday, Tuesday (Lite), Wednesday, Thursday (Lite), and Friday
4:30 PM on Monday, Tuesday, Wednesday, Thursday, and Friday
5:30 PM on Monday (WOD & ELEMENTS), Tuesday (Lite & ELEMENTS), Wednesday, Thursday (Lite & ELEMENTS), and Friday (WOD & ELEMENTS)
6:30 PM on Monday, Tuesday, Wednesday, Thursday, and Friday
7:30 PM on on Monday (WOD & ELEMENTS), Tuesday (ELEMENTS), Wednesday, Thursday (ELEMENTS)
and
9:00 AM and 10:30 AM on Saturday

See our full schedule and sign up for classes by clicking here or on the picture

CFM 10 Skills Challenge - Date Changed
We moved the date out to September 13th.
This gives you more time to sign up. If you sign up by August 18th then you will receive a FREE competition t-shirt. Registration closes by September 10th.
All of the WODs are completely scaleable and for all skill levels. Find a partner and sign up before space runs out!

Sign up here
http://clients.mindbodyonline.com/ws.asp?studioid=20703&stype=-8&sView=day&sDate=8/9/2014

WODs are posted on the Facebook event page
https://www.facebook.com/events/798785143485485/

Did you also hear that we are giving away a FREE pair of Reebok CrossFit Nano 4.0's?

Every participant will be entered into the drawing and we will pick the winning name after the 4th WOD. Don't miss your chance to get a new pair of shoes!

August Macombie
This month the August Macombie for the "One-Armed CrossFitter" award goes to Kelly S. Kelly broke her wrist doing a squat clean two months ago. A movement she had done hundreds of times before. Although, this time when she landed the squat clean her elbow was pointing down and came in contact with her knee. Everything lined up (in)correctly and something had to give. This landed her in a cast for 6 weeks. Kelly was resilient and continued to come and workout through scaled movements and put focus on form and conditioning while her wrist healed. She really started to surprise me with what she still could do with one arm in a cast.
Kelly wanted to add this to her Macombie.

"My favorite thing about CrossFit Macomb would definitely be the people. Not only are the trainers friendly and helpful, but every person that goes there is just as supportive and nice. When I broke my arm, the first thing I thought about was how horrible it was going to be not being able to CrossFit. It had become part of my daily routine at that point, so it was tough having that major of a setback. But even with a broken arm, the trainers were super helpful with all different types of scaling and sometimes coming up with completely different WOD's, just for me. Not only were the trainers beyond helpful, but every one of my CrossFit friends and even CrossFit members that I had never talked to before were asking about my arm.
Since coming back from my injury, I've been pretty timid about using my arm, but I am definitely making my way back to where I used to be slowly but surely.
CrossFit has not only put me in better physical shape but has also changed my mentality and outlook on many things. For now, my short term goal would be to get my wrist and arm back to where they were before the injury. After I accomplish that, a long term goal of mine has been to compete in local competitions and just continue CrossFit in general. "

Upcoming Events

August 7th: Swim WOD 11AM @ Richmond Pool, Beebee Street Park (See Lisa)
August 23rd: Pure Michigan Invitational (Come see the best of Michigan compete at CrossFit Maven)
August 30th: SwampFoot 4 Mile
September 1st: Labor Day - NO CLASSES
September 13th: CFM 10 Skills Team Challenge

Click on the links for more details on any of these events.


Remember, doing work is the best way to see results. Your trainers are always available if you need extra help.

What CrossFit Means to Me by Dawn

I decided that New Year's Day was a perfect day to sit down and put this little reflection/testimony in writing since it was 3 years ago on New Years that I made a resolution that I needed to make a commitment to improving my physical fitness for a few reasons.  #1- I had absolutely no endurance, not even for everyday activities, like giving my 2 little nephews more than one piggyback ride at a time before I was exclaiming, "Aunt Dawn needs a rest!"   #2- I had gradually been increasing my pants size and slowly been creeping up in weight.  Genetics makes me prone to the ever despised "saddlebags" on the thighs and I was not happy seeing these developing.   #3 (or the final straw) - I had NO grip strength.  Being a former setter in volleyball, grip strength had never been an issue for me.  But the simple task of opening jars had become a challenge for me.  Living alone, I had no one to ask to open them for me.  Very frustrating for this independent girl!!

In January of 2011, I was not doing any sort of regular, consistent fitness plan, only an occasional jaunt on my treadmill or a P90X session with my friend, Debbie, in her basement.  Through recent a chance meeting around that time, Debbie was introduced to Rhyan and Lisa.  This got her started in CrossFit and then her inviting me to tag along.  It was perfect timing considering the resolution that I had just made a few weeks prior to that.  According to my log book, my first recorded WOD (Tabata Squats) was on January 24, 2011... and my life has been forever changed!  And here's how...

#1 - I have more endurance than before.  I can actually do everyday activities without quickly getting winded.  I was at a wedding reception awhile back and was dancing non-stop.  Some non-CF friends commented that if that is what CrossFit does for your energy level then maybe they should try it.

#2 - All my old pants are baggy on me.  I have had to go down at least 2 pant sizes and have dropped 10+ lbs. while at the same time adding a significant amount of muscle, which my massage therapist can attest to.  We're still working on the saddlebags, but genetics will not win this battle!!

#3- I have gotten my grip strength back.  For me, this was a big challenge since I have small hands to start with but I can open jars now, and I look good doing it too!

In addition to these 3 key changes that got this whole revelation going, I am now stronger than I have ever been in my life and when I compare myself to most others around my age, I feel like I am 10-15 years younger.  I am more confident and I just feel better about myself overall.   One of the CrossFit quotes is that CrossFit makes you look better naked.  And in my opinion, it's true!  When you think you look good naked, you feel better about yourself!  I finally found a "gym" that I like.  I loathe traditional gyms (no offense to those that do).  To me they are about as exciting as watching grass grow.  The variety of WODs is perfect.  We have leg days and we have upper body days, but to me, CF is a much more exciting way of working those muscles.   I am eating healthier than ever before.  I tend to follow a more "Zone" type diet and try to stick with the 80/20 rule (or eating Zone 80% of the time).  This has worked for me.  I need my BWs social gatherings on a regular basis for my emotional health so that's my 20, but for the record I have switched to traditional wings with dry seasoning instead of the breaded boneless with the sauce.  Even small changes can help!!  The final and most significant benefit from becoming a CrossFitter is the CFM family that I have been blessed with.  I am not from this area originally so the fact that I have a group of people who genuinely love and care about me here has been the most significant change since becoming a part of CFM.  This by far has had the greatest impact on my life, more than you know!

In closing, I would like to say "Thank You, CrossFit Macombies!"  CrossFit has changed my life for the better for so many reasons.  I am looking forward to what this next year at the box will bring!

Love and Hugs from Donkeykickin' Dawn!!

P. S.  To those of you who keep saying "I need to get in shape before I start/return to CrossFit", I say "Nay!"  I was NOT in shape so I started with EVERYTHING scaled!!  My first Fran was with the 15# bar and doing jumping pull-ups.  It took me about a year to do that WOD prescribed.  This past year I had finally been doing almost every WOD prescribed, which had been my goal for 2013.  Stop the excuses, you don't need to get in shape first, CrossFit will do just that and the more time you put in, the faster that will happen.

June Macombie

June Macombie

This month's Macombie "Not the Same Man" goes to Tony A. You can read Tony's story below:

"I am a Michigan Army National Guardsman, and a local fire fighter. Last year I enrolled in the Officer Candidate School (OCS) program. The OCS program is a physically and mentally tough program that prepares soldiers to become leaders in our nation's military. Because I lead an active lifestyle, I figured the OCS program would not be overly challenging - I was wrong.

"In January of this year, I went to Phase 0 - also know as 'Hell Week'. Passing Phase 0 is necessary to become an official Office Candidate. The physical demands were like nothing I have ever experienced before, and this is coming from someone who went through Macomb's Fire Academy and graduated top of the class. I did not quit the program, but was told my physical condition was not good enough to proceed in the program. I was given just one more chance to pass Phase 0 this May.

"I came to CrossFit Macomb in January, immediately after Phase 0. I found your program to be intense, yet scalable. I was pushed, but not so much that form took a backseat. I went home sore and exhausted, and that was exactly what I needed.

"I recently came home from my second attempt at Phase 0, and this time the results were completely different. I had OCS Cadre tell me that they could not believe I was the same person from January. I had a 50 percent increase in pushups and situps and my two mile run went from 16 and a half minutes to 14 and a half minutes. More importantly, when we get smoked (punished) and the cadre has us lifting tractor tires or logs above our heads, I have enough energy to get through it and I recover very fast. I went from being a hot mess, to the head of the pack - all in less than four months.

"The Crossfit program works. I can recommend it to anyone regardless of age and shape because of it's scalability. If you want to change your life, Crossfit is definitely a tool for the job."

Tony's story is a great one because it shows how the right stimulus matched with determination can completely change a person's ability to accomplish their goals. Keep up the great work Tony! I am honored to play a small part in your story.

May Macombie

The May Macombies

This month we are honoring a great success story and someone that I am truly proud of. Stephanie (Sammy) M started in July of 2011. She has made a dramatic noticeable change in her life. She has lost 35 lbs and 6 inches around her waist. I joked with Sammy that I notice these changes once her pink shorts weren't so tight anymore. Sammy threw herself into CrossFit. She did her first competition with a make shift team during the Battle of the Boxes in November. Her favorite WOD is Jack and can now complete 7 rounds + 4 reps. Sammy was also one of the winners of the Paleo Challenge we had during the first of the year.

Sammy had this to say about her Macombie,

"I have to say that I absolutely love my CFM family! I would not be where I am today without every one of you. The constant pushing, encouragement and motivation has helped me every step of the way. I love it, live it and am addicted! One of the most touching things I've heard lately is how I inspired someone. I never thought of myself that way and it truely touched me when they told me. It makes all the hard work worth even more."

Keep up the great work Sammy!

Testimonial from Kelly B.

Kelly sent me this note and said I could post it.

"I wanted to let you know that I was doing backsquats at the gym today, and the director of the gym came over and said I have the best form he's seen there in a long time! It totally made my day! But I have you guys to thank! Thank you CFM!!! P.S. I am getting stronger (a little bit). My max weight was a little too easy today! I wanted to go up, but didn't have a spotter. So Thanks again, and I can't wait to get back!!! Love y'all."