Athlete of the month
Michael has been a beacon of motivation
and positivity since the day he walked
through the door. Here is his story, what an
awesome statement to the power of functional
training.
Michael O'Brien came to CrossFit Asia after
months of
failure to rehabilitate from his second
spinal surgery. An active duty Marine,
collegiate
football player, amateur mixed martial artist,
marathoner and lifelong
athlete, Michael was used
to working through the pain to stay in shape and at
the top of his game. A low back
spinal surgery in
2004 was his first real test at rehabilitation and life
post-injury. After just four
months, however he was
back to full duty status and deployed in support of
Operation Iraqi Freedom. Years,
and multiple
deployments later, Michael
found himself right back
where he was in 2004; constant training and
competition had taken its toll and ultimately he was in
need of a second spinal
surgery. This time the injury
resided in the cervical spine requiring high neck
spinal
fusion and titanium plates. The injury to his spine was
so serious that doctors'
initial concerns were simply to
prevent permanent paralysis to his extremities.
The other
major difference with this injury was the prognosis on
his life after
surgery. Neurosurgeons told him his military
career was over and the extensive
nerve damage he
sustained to 70% of his upper body was not only permanent,
but
would be a lifelong disability that would only deteriorate
over time. Displaying
an attitude typical of most Marines,
Michael thought he was far more qualified
to make a
prognosis on his ability to heal than a practicing
neurosurgeon. Refusing
to accept the prognosis he had been
given, Michael waited to heal and endured
months of
physical therapy. Unfortunately, when the 12 month post-op
deadline arrived,
he had not made much progress to regain
functionality of those areas affected
by nerve damage and
had made no significant gains in strength. The muscles
affected by the nerve damage (his entire right side to include
his tricep,
trap, lats, pec and a range of muscles in his forearm)
were wasting and he was unable to
perform even the simplest
of body weight movements. He experienced limited success
with more conventional weight and cardio training however he
was plagued with
pain, plateaus and constant backslides in
any gain he fought to earn. Fearing
that the neurosurgeons'
predictions were rapidly becoming reality, Michael
started
looking for other options to aid his rehab.
Based on research and recommendations from his wife
Lisa, Michael
began incorporating "CrossFit-esque"
workouts into his routine. While there was
some small
gains with this change, Michael knew that in order to
make his story
a comeback story, he needed one-on-one
coaching and mentoring so he decided to go
"all-in" with
CrossFit Asia. In November, he and Lisa, he signed up
and put his recovery in the hands of the CrossFit Asia team.
Following the nutritional
counseling (and realizing diet
was a key component to guarantee success) Michael
and
Lisa also dove into the "paleo lifestyle" and incorporated
whole food
living into their lives as well as the lives of their
three children ages 17,
13, and 7. The results were
amazing and immediate. Michael noticed an immediate
drop in weight and "just felt
great and had an increased
sense of well-being". The initial weight loss was
attributed
to the reduction in gut irritation caused from eating dairy,
grains
and processed foods. While adjusting to a purely
paleo lifestyle was
challenging at first, Michael began to
reap the benefits of the whole food diet
and saw the gains
in strength, muscle mass and overall fitness. Many of
the "standard"
aches and pains he spent years living with
were alleviated. Visiting a
chiropractor, which was a
weekly occurrence before training with CFA, became
something that he does now on a bi-monthly basis.
Now, just two and a half months after completing the
on-ramp
introduction at CFA Michael has met his
initial weight loss goal and has gone
from 242 pounds
to a solid 220 pounds! Before Michael's spinal injury
he could
easily exceed the maximum requirement for
physical fitness testing in the
Marine Corps.
Post-surgery, he was left unable to do a single pull-up.
Doctors
said it was unlikely his body would be able to
recover to allow him to meet the
minimum passing
score...
The CFA WOD for January 31st was "Jackie";
Michael
Knocked out all 30 pull-ups.
Michael has made many more goals and is confident he
is in the
right place to knock them all out!!
Today
Two Weeks ago
Thanksgiving 2010
her husband Michael, always pushing her limits
and proactively seeking coaching to get better
and strengthen every chink in her armor
LISA OBRIEN
As a mother of three, a wife,
a Marine and Grad student;
there are so many demands on
my life. As a Marine I have
to maintain my
fitness to
perform in my job; and have
done so for the past 20 years.
My fitness background has
been
mostly in endurance events;
marathons and triathlons for the
past 7
years. Both events, I
have
enjoyed, but never had the
right formula of diet and
training to see my
personal
desired gains in performance,
strength and appearance.
When we decided to begin
Crossfit,
I dove into the workouts full
steam. We began on 23 Nov, 2010
with our introductory
training.
When we received the
nutrition
class in early December, I made the
decision that I wanted to
completely
change everything-the work I was
putting in for the WODs was only
going to be enhanced if I was also
following the whole food plan. So,
on 12 Dec, 2010, I went cold
turkey-no
more dairy and no more grains.
I
threw out all of the food in the
house that resembled processed,
unnatural sugars, and bought whole
food replacements. I did a ton of
research on how to cook
and prepare
food in a manner that was healthy
and satisfying. Within two weeks
of beginning this
plan, I had lost
5 lbs. I was
amazed! And within
30 days, I lost
10 lbs, 6 inches in
overall measurements and am down a
dress size.
My energy levels were so high
with
the change of diet; I was fueled
and ready for the workouts and have
grown
stronger with each WOD; raising
my PR in both strength and cardio
workouts every week.
These changes in my life have
been
very challenging both mentally and
physically. I have never been a
"skinny" person, and have struggled
with
my weight my entire life. Each
day-each meal is one more step closer
to confirm my commitment to this
new
lifestyle. I struggle with the
fear of failing in this as I have
many times previously with diet and
fitness
goals. Every day and every
milestone on the way to my goals
only strengthens my drive to succeed.
I look forward to each WOD
and what
I am able to achieve that day.
I
love the supportive and competitive
atmosphere that the CFA trainers
provide for the Crossfitters. I have
drunk the Kool-Aid and love the
challenge that Crossfit gives me.
3-2-1 Go...Bring it on
CFA!
Thanks for the motivation!
All of us who work out here at CFA train hard.
We are all on our own journey in pursuit of a
higher level of fitness, health and ultimately, life.
It is not an easy journey, but it's worth it. It
requires hard work, sweat, discipline, and
perseverance. The journey is filled with
challenges, obstacles, and sometimes even
setbacks. And although every person's road is
unique, it is not a solo endeavor. We are in the
pursuit of fitness together. Like a team, when a
person is knocked down, the group responds by
picking them up. Equally as important, when
someone succeeds, their accomplishments are
enjoyed and celebrated by the whole. To that
end, every month, one person will be recognized
for their outstanding achievements in fitness,
whether they be in or out of the box.
Back From Hiatus!!
October Athlete of the Month
Leonie "Lee" Stewart
When Jamie told me today that I'd been
selected as Athlete of the Month, I was
completely tickled pink, but also more than
a little guilty...anyone who's seen me WOD
knows there are a vast number of more
deserving athletes at CFA. But you know
what? I'LL TAKE IT!!!
My Crossfit adventure began a little over a
year ago: I was having to consult with an
orthopedic surgeon for a bad shoulder, about
ten pounds overweight after four kids, and, in
my early 40s, I was somewhat resigned to my
middle-aged fate. But in the back of my mind,
I could hear my very fit father's advice ringing
in my ears: "You'd better get in shape soon, Lee,
because once you hit your 40s it will be too late,
and then you'll be dead." My dad: motivational
speaker extraordinaire. So when I saw a write
up on CFA in a local paper, one word jumped
off the page at me: CHILDCARE!!! I was at the
gym the very next day, taking the demo with
Larissa...an unbelievably crushing and
humiliating experience that showed me just how
far I'd fallen out of shape and had me dry retching
by the end. Really? It had to be THIS program
that offered the only childcare I'd found on the
island...typical! But I started boot camp the
following week, and then week by week, and month
by month, I started seeing changes in my weight,
my fitness, my athletic ability and my health, that I
would NEVER have believed were possible a year
ago. Turkey Trot 5K on Thursday: no problem!
Dragon boat race: let's go for it! The fitness I
have gained from Crossfit has literally turned back
the clock on my lifestyle and made me realize
that being "middle aged" is truly a state of mind if
you have a bit of determination and some
amazing trainers behind you. I know our CFA
trainers say they're not our cheerleaders, but
that's really not true: they see what we need, tell
us how to get there, and then help us to make
it happen. They may not be cheerleaders DURING
a wod, but for sure they are when you've finished
and given it your all, and you get that nod, or high
five, or whack on the back that says "good job!"
But ultimately, for me, Crossfit is more than just a
fitness program that is helping improve my health.
Crossfit has helped me realize that ALL things are
possible with a bit of grit and lots of support. It has
given me the unique opportunity to be a part of all
the victories of my fellow WODders too, as they
meet their goals and improve daily. I have made
such great friends at this gym. Jamie told me the
other day that Crossfit is a lifelong journey of
improvement (I'd just got done with another WOD
of train wreck Olympic lifting and for sure it is
going to take me that long) so as we prepare to
leave Okinawa, and say goodbye to all the
amazing people we have met here, I am hoping I
can find a Crossfit gym stateside that comes even
a tiny bit close to the same experience. This
"Chick Who Always Overscales" is just starting
her Crossfit journey and the sky is the limit!
September Athlete of the Month
Romia "Mia" Freeman
THEN.....
NOW!!!!!!
A lot of things we do in life are done for reasons
that are not necessarily our own. We go through
life experimenting with new things because we are
aiming to be different than who we are, or because
someone else told us to do it. Even more so, we find
that some things we only try in order to support our
family or friends. This is exactly how my CrossFit
journey began. My friend asked me to accompany
her to a "DEMO" workout at CFA. She totally played
on my supportive nature and said she did not want to
do it alone. What a sucker I was, as I fell for that sob story
(THANKS FRAN).
I had no idea what CrossFit was. And unlike my usual
self, I did not stop to research or even consider what I
might be getting myself into. I simply headed over to
the demo where Fran and I were given the basics on a
few exercises, and then told we were going to complete
the "DEMO" workout. It took me almost a week to
recover. Even though I was not brand new to working
out, nothing I had ever done made me feel that way.
The short workout was challenging and no doubt
effective, in convincing me to throw out my ideas of
what a workout was suppose to be like, and join the
other "Crazies" who swore by CrossFit.
The addiction set in after about the first week of boot
camp. I begin to rely on the box to get my fix, though
I was not really sure of what it was, I needed to be there
and to face whatever challenge that was put before me
for that day. Mind you, progress was slow and I
complained a lot about the intensity or weights etc,
still doubting myself. My initial goal was to keep going,
and then to do better. But I still told myself all the
things I could not do. Of course there was always an
outside force (i.e. Jamie, Josh, Tye, Nicolle, Kay, Keiko,
Leah, Darin, etc.) that pushed those self-set limits in
their own unique way, some more combative than others.
Nearly 5 months passed, and I could see slight
improvements but I knew I was not giving my all. I was
kind of paleo-ish and claimed there were things I could
not give up, etc, etc, etc. That attitude had gotten me
next to nowhere, and only I was to blame for my lack
of progress. So I told the voice in my head to shut up!!
On July 20, 2011, I started my first 30 days of eating
clean, and realized not only did I feel better, but I looked
better and performed better (now where had I heard that
before, hmmm...). So I keep it up, chipping away 30
days at a time. I reread all the notes I took, and cues I
received from the trainers, and began listen to my body.
I decided to get out of my own way and embrace the
lifestyle that is CrossFit. What a difference my attitude
has made. And today the journey continues...
When I walked in CrossFit Asia I already had astrong will. I was simply confused about how
to use it. You all gave me the direction that I
needed and I will forever be thankful that I was
led into your midst.
March Athlete of the Month:
Chris D.
Chris has been with us for two years now and the growth and
change we have seen in his has been awesome. We couldn't
think of a more deserving person, and are happy to select him
as March's athlete of the month!
In April of 2009, I was introduced to CrossFit
by a little man, named Eric. Somehow he talked
me into going with him to check out the local Cross
Fit gym. I was like a lot of other people, only
hearing about the bad press and the injuries. I
thought it was a chance to get out of the office so
I went. We met a guy named Jaime who gave the
spiel like a recruiter would do. Before I knew it I had
signed a waiver paid a fee and was showing up at
the gym for the fast track course. What started with
four guys soon became only me and Eric. We did not
want to let each other down and came to gym in the
morning like it was required of us. After Jaime got us
through the fast track I was soon introduced to
CrossFit. I had trouble doing all the pull ups and the
GHD sit ups were not easy. Let's not forget about double
unders, handstand pushups and muscle ups. I thought I
was never going to do any of it. All my workouts were
scaled and I was often unsure about the movements.
For some reason I could not quit though. I woke up and
showed up in the morning for the WOD. I have had the
pleasure of having Jaime, Vicky, Vivian, Jewel, Jessie,
and Kay, coach me in the mornings and Nicole even took
the opportunity to teach me a few things. Each with their
own way to motivate me, which usually went something
like" hurry up and get on the bar"," stop resting"," all the
way down" and my personal favorite "Do you need the ego
bucket? Don't stop unless you are puking. If you think you
are going to puke keep moving the weight until you do,
otherwise you are wasting time."
I have had my share of injuries, bruises and bloody hands.
For all my time doing Cross Fit I can say that I have made
increases in my squat by 80lbs, deadlift by over 100lbs,
I never have to use the band for pull ups or dips anymore,
I can do double unders, muscle ups, and hand stand
pushups. I am always telling people Cross Fit is the best
fitness program I have ever been involved in. I maintain
a perfect score on my Marine Combat Fitness Test and
a high first class physical fitness test, which I am glad to
say is a direct result of Cross Fit. I most recently ran my
fastest PFT 3 mile run (17:20) in January.
Before joining Crossfit Asia I was the guy who ran 9 to 12
miles a week and never could do more than 10 dead hang
pull-ups and was in the routine of going to the gym to
workout but not see any real gains. I have run a marathon
and race in many triathlons but nothing has had the benefits
of Cross Fit. I hope to keep making gains and improvements.
Most of all, I like seeing the ninjas and warriors in the morning
because there is nothing like a bunch of people with bed
head bitching and complaining first thing in the morning about
how sore they are and how bad the WOD sucks. It also does
not hurt when Jaime does not post the entire WOD and later
realizes it after I am done for the day.
February athlete of the Month:
Another great month here and another great
athlete to recognize. This months athlete of
the month was again a tight race with the winner
edging out Heather Avery and Maureen Benway
by just 1 vote! Congratulations Jen Dolan on the
nomination!!
One day on Facebook a friend of mine had a
picture posted of her doing a pike push-up.
I marched to her office that day and asked her
what the heck she was doing and how I could
sign up. She told me she was crossfitting and
that she went after work 4-6 times a week,
schedule permitting. I told her that I wanted to
try it but that I would never miss happy hour or
"fun" to go to the "gym"!!!!!! So, I started crossfitting
at I Am CrossFit Miami in June 2009. At this point I
hadn't played a sport in like 7 years and was a high
school athlete- turned college student, where keg
stands may have been the closest I ever got to a
WOD. After one week of CrossFit, I couldn't move
and I LOVED IT, even though I wanted to die. I continued
at IACF until February of 2010 when I started going to
their sister box, CrossFit Gables. At CFG I attempted
paleo for the first time (I was a cave-woman who drank
vodka, on occasion,paleo-faileo), however; I fell off the
paleo-wagon when I learned I was going to move to
Japan in the fall of 2010. I continued at CFG until
moving here to work for the naval hospital as a Speech
Pathologist. Low and behold, after a 4 month CrossFit
hiatus and serious weight gain, I buckled down and
started to WOD regularly again with you all at Crossfit Asia.
Looking back at the last two years, if you had told me in
June '09 that I would be doing the things I am doing now
I would have laughed in your face. CrossFit started a fire
in me that I didn't know was there. The competition, the
comradery, the ability to WATCH and FEEL yourself improve
day to day, month to month, little by little over time combined
with the urge to push yourself to your absolute limits to
achieve something you never thought possible (or ever even
thought you wanted to do before--i.e.-75 power snatches
for time), to kill yourself to shave seconds off of an already
kickass time, to add 15 pounds to PR an oly lift, these are all
things that make CF amazing. And as if all of that weren't
enough, the box provides you with a place that becomes your
home; where you see the faces of people who you care about,
who care about you, who push you to your limits and beyond,
people who hold you accountable for showing up and leaving
it all there on the floor...that's my favorite part of CrossFit.
CFA was the missing link in my CrossFit journey. I never
would have been introduced to CrossFit without my IACF
and CFG families, and for that I am eternally grateful, but
CFA has afforded me the opportunity to improve skills and
achieve things that I had, unknowingly, put on the back
burner in Miami. As much as I hate to admit it, I needed
someone riding my ass and giving me feedback every few
reps, reminding me to stay on my heels, keep my elbows
up, and everything else technical that I had been taught but
didn't always implement in my WOD. Since starting at CFA,
I have begun to embrace the idea that strong only gets
you so far and begun to realize the importance of technique
and training your weaknesses (which are things I have
known all along, but frequently strayed from in the past).
I hope to continue to improve and grow as I WOD with
you all at CFA. I am so happy I joined when I got here
and tell everyone I know they should "get some" CrossFit
in their lives (just ask Heather--she got SOLD--lol)!!! I
have made some of progress in the last few months and
hope to continue in the months to come. I am finally
taking the L1-cert in April, something I have wanted to
do for a year now, and will hopefully get a pull-up or two
sometime before I turn 30, hahahaha, but I won't hold
my breath. And with the help of my CFA family I'm
hoping to convert from--"Deadlift Dolan" into an all
around crossfitter (with this in mind-- we've all got our
work cut out for us)!!! Keep on kicking ass everybody...
and remember the faster you go....the sooner its over
(unless Jamie is only counting one out of every five of
your reps as legit-then you might go home
crying-hahahahaaa)!!
Jen
January athlete of the Month:
There are so many outstanding athletes
@ CFA it was really hard to narrow it down,
for our first selection of Athlete of the Month,
As hard as we tried the trainers were deadlocked
with two, so they will be sharing the spotlight!
We are proud of each and every one of you,
in January Lisa and Michael just shined a little
brighter....