Friday, August 27, 2010
Thursday, August 19, 2010
Q&A with Apex gym athlete Ryan Andrew. (Binghamton,NY)
When did you start Crossfit?
12/30/09.
What made you eventually decide to join Apex Fitness and start a Crossfit program? What were some influences or reasons you joined?
I had heard about CrossFit for about a year or two before I ever tried it or knew what it was really about. I had let myself get really out of shape, and wanted to make a change. So I finally asked Pat to show me what CrossFit was - and I was hooked from the first day. I decided this was something I wanted to continue and Apex fitness was a perfect fit due to the 1-1 attention and training I was able to get. I had never done (or even heard) of many of the movements so the personal attention I could get there was awesome. Another huge factor that kept me coming back was the ability to complete CrossFit workouts with others at Apex, and encourage each other to push ourselves. Competition is a huge motivating factor and always improves my results. Lastly, CrossFit workouts would be difficult to complete at a typical gym, so I cancelled my previous gym membership and made Apex my new gym.
What was your first Crossfit workout at Apex Fitness? What was that experience like?
My first CrossFit workout was a scaled version of Filthy Fifty, and I couldn't move for two days after. Every part of my body hurt, but in a good way. I realized what terrible shape I was in and I couldn't wait to try more workouts.
What have you accomplished since joining Apex Fitness that you didn't think was possible before?
Doing a pull-up! I had never been able to do a pull-up prior to joining Apex. With a lot of practice and coaching at Apex, I can now do 9 kipping pull-ups, and I expect to continue to see that number rise with more hard work.
Tell us about some of your improvements. (be specific)
Here is a list of just some of the specific improvements that CrossFit has provided me over the last 8 months:
Lost over 30 lbs of body weight, while getting stronger and adding a little muscle
Pull-ups - 0 before Crossfit, 8/1/10 - 9 consecutive kipping pull-ups
5K Run time on 3/20/10 was 22:53, last 5K on 7/10/10 was 21:00
Couldn't do more than 1 consecutive double under at first, now can do anywhere from 20-40 consecutive regularly
Deadlift: 5/2/10 - 295#, 7/20/10 - 315# (PR)
"Fran": 1/11/10 - 10:18 with 70# thrusters and band assisted pull-ups, 5/25/10 - 10:13 with 95# thrusters and unassisted pull-ups
What are your favorite crossfit movements? your least favorite?
Some of my favorite movements include both strengths and weaknesses of mine, and those that are weaknesses are ones that I really enjoy seeing my progress on: box jumps (strength), running (strength), rowing (strength), kipping pull-ups (weakness), overhead squat (weakness), wall-ball shots (strength), thrusters (weakness), deadlift (weakness), sumo deadlift high-pull (weakness). My least favorite movement is the burpee, and this is because it always instantly takes the breath out of me and involves push-ups which are another big weakness of mine. I just find them to be extremely miserable!
Will you continue to Crossfit?
I can't imagine not doing CrossFit. I don't think I will ever be able to workout the way I used to - the way most people go to the gym and do the same movements with only small bursts of intensity, or using some sort of weight machine. CrossFit changed everything I thought about how to workout and see the results.
What are your future goals and how do you plan to achieve those goals?
I have a lot of CrossFit goals, all of which will be achieved through continued hard work, practice and patience - nothing comes fast or easy! Pat recommended that when I warm up I should focus on a movement that is a weakness and practice that movement. For the past several months I have been working on pull-ups and have seen the results. The following are some of my goals. I know that these will take time and won't happen overnight!
Pull-ups - 20 consecutive kipping pull-ups (currently at 9)
Handstand push-up - can't do any now, so 1 would be nice, then 10
Pistol - can't do any now, so 1 would be nice, then 10
Muscle-Up - can't do any now, so 1 would be nice, then 10
Deadlift - 400# 1RM - currently at 315#
Compete in the CrossFit games
Anything else you would like to add about your experience at Apex fitness?
I am constantly recommending CrossFit to those unfamiliar with it, and Apex is the perfect place to start.
Tell us about Pat as a trainer:
He is able to provide very good explanations and understand the physics involved with the movements so he is able to provide tips to be more efficient and not waste energy, specifically with the Olympic lifts. Whenever he observes me doing an Olympic lift, he can quickly spot areas for improvements and those lead to better results. He is extremely knowledgeable in CrossFit, not only with the exercises, but also the nutrition, science/physiology, rest required, etc. as well - you can tell he lives and breathes CrossFit. Also it is clear that he truly wants to see improvement in his clients, and is always thinking of ways to offer new advice. His commitment to the client does not end when the session is over.
Pat's perspective on Ryan:
Ryan is coming up on his one year anniversary with Crossfit and has had some great improvements along the way. He has made these improvements through commitment and hard work. He came with an open mind and a willingness to learn that made him an easy athlete to coach.
Ryan shows the level of commitment and dedication that a coach dreams of. He fits in his workouts despite a busy schedule. Sometimes this involves 5:00 am workouts, sometimes 7:00pm workouts, and sometimes a weekend morning workout. He has made the commitment to improving his fitness and has seen the results. I look forward to seeing Ryan continue to progress on his fitness journey and to set and meet his fitness goals.
12/30/09.
What made you eventually decide to join Apex Fitness and start a Crossfit program? What were some influences or reasons you joined?
I had heard about CrossFit for about a year or two before I ever tried it or knew what it was really about. I had let myself get really out of shape, and wanted to make a change. So I finally asked Pat to show me what CrossFit was - and I was hooked from the first day. I decided this was something I wanted to continue and Apex fitness was a perfect fit due to the 1-1 attention and training I was able to get. I had never done (or even heard) of many of the movements so the personal attention I could get there was awesome. Another huge factor that kept me coming back was the ability to complete CrossFit workouts with others at Apex, and encourage each other to push ourselves. Competition is a huge motivating factor and always improves my results. Lastly, CrossFit workouts would be difficult to complete at a typical gym, so I cancelled my previous gym membership and made Apex my new gym.
What was your first Crossfit workout at Apex Fitness? What was that experience like?
My first CrossFit workout was a scaled version of Filthy Fifty, and I couldn't move for two days after. Every part of my body hurt, but in a good way. I realized what terrible shape I was in and I couldn't wait to try more workouts.
What have you accomplished since joining Apex Fitness that you didn't think was possible before?
Doing a pull-up! I had never been able to do a pull-up prior to joining Apex. With a lot of practice and coaching at Apex, I can now do 9 kipping pull-ups, and I expect to continue to see that number rise with more hard work.
Tell us about some of your improvements. (be specific)
Here is a list of just some of the specific improvements that CrossFit has provided me over the last 8 months:
Lost over 30 lbs of body weight, while getting stronger and adding a little muscle
Pull-ups - 0 before Crossfit, 8/1/10 - 9 consecutive kipping pull-ups
5K Run time on 3/20/10 was 22:53, last 5K on 7/10/10 was 21:00
Couldn't do more than 1 consecutive double under at first, now can do anywhere from 20-40 consecutive regularly
Deadlift: 5/2/10 - 295#, 7/20/10 - 315# (PR)
"Fran": 1/11/10 - 10:18 with 70# thrusters and band assisted pull-ups, 5/25/10 - 10:13 with 95# thrusters and unassisted pull-ups
What are your favorite crossfit movements? your least favorite?
Some of my favorite movements include both strengths and weaknesses of mine, and those that are weaknesses are ones that I really enjoy seeing my progress on: box jumps (strength), running (strength), rowing (strength), kipping pull-ups (weakness), overhead squat (weakness), wall-ball shots (strength), thrusters (weakness), deadlift (weakness), sumo deadlift high-pull (weakness). My least favorite movement is the burpee, and this is because it always instantly takes the breath out of me and involves push-ups which are another big weakness of mine. I just find them to be extremely miserable!
Will you continue to Crossfit?
I can't imagine not doing CrossFit. I don't think I will ever be able to workout the way I used to - the way most people go to the gym and do the same movements with only small bursts of intensity, or using some sort of weight machine. CrossFit changed everything I thought about how to workout and see the results.
What are your future goals and how do you plan to achieve those goals?
I have a lot of CrossFit goals, all of which will be achieved through continued hard work, practice and patience - nothing comes fast or easy! Pat recommended that when I warm up I should focus on a movement that is a weakness and practice that movement. For the past several months I have been working on pull-ups and have seen the results. The following are some of my goals. I know that these will take time and won't happen overnight!
Pull-ups - 20 consecutive kipping pull-ups (currently at 9)
Handstand push-up - can't do any now, so 1 would be nice, then 10
Pistol - can't do any now, so 1 would be nice, then 10
Muscle-Up - can't do any now, so 1 would be nice, then 10
Deadlift - 400# 1RM - currently at 315#
Compete in the CrossFit games
Anything else you would like to add about your experience at Apex fitness?
I am constantly recommending CrossFit to those unfamiliar with it, and Apex is the perfect place to start.
Tell us about Pat as a trainer:
He is able to provide very good explanations and understand the physics involved with the movements so he is able to provide tips to be more efficient and not waste energy, specifically with the Olympic lifts. Whenever he observes me doing an Olympic lift, he can quickly spot areas for improvements and those lead to better results. He is extremely knowledgeable in CrossFit, not only with the exercises, but also the nutrition, science/physiology, rest required, etc. as well - you can tell he lives and breathes CrossFit. Also it is clear that he truly wants to see improvement in his clients, and is always thinking of ways to offer new advice. His commitment to the client does not end when the session is over.
Pat's perspective on Ryan:
Ryan is coming up on his one year anniversary with Crossfit and has had some great improvements along the way. He has made these improvements through commitment and hard work. He came with an open mind and a willingness to learn that made him an easy athlete to coach.
Ryan shows the level of commitment and dedication that a coach dreams of. He fits in his workouts despite a busy schedule. Sometimes this involves 5:00 am workouts, sometimes 7:00pm workouts, and sometimes a weekend morning workout. He has made the commitment to improving his fitness and has seen the results. I look forward to seeing Ryan continue to progress on his fitness journey and to set and meet his fitness goals.
Wednesday, August 18, 2010
PR's everywhere
Dan K: Filthy Fifties(scaled to 35 each) 21:12. down from 26:29
Zach B: squat 5x265 deadlift 5x305
Morgan: power clean: 215 split jerk: 211
...Big John : deadlift 5x235. 2k row:7:56. down 25lbs in bwt.
Ryan: pull-ups: 9, front squat 3x165, power snatch 2x120, deadlift 315. 5k run 21:00
Pat: Split jerk: 235, deadlift: 465, pull-ups: 52, front squat: 270. 1k row: 3:09.8
We post these PR's because in order to know we are getting fitter, we need to measure our results. At Apex Fitness we chart progress and celebrate PR's as they are observable and measurable improvements. Set a goal and set out to achieve that goal.
Zach B: squat 5x265 deadlift 5x305
Morgan: power clean: 215 split jerk: 211
...Big John : deadlift 5x235. 2k row:7:56. down 25lbs in bwt.
Ryan: pull-ups: 9, front squat 3x165, power snatch 2x120, deadlift 315. 5k run 21:00
Pat: Split jerk: 235, deadlift: 465, pull-ups: 52, front squat: 270. 1k row: 3:09.8
We post these PR's because in order to know we are getting fitter, we need to measure our results. At Apex Fitness we chart progress and celebrate PR's as they are observable and measurable improvements. Set a goal and set out to achieve that goal.
Tuesday, August 17, 2010
Crossfit, not your average gym
This is what we do everyday in our garage gym. Anybody can do it if you are willing to work hard!!
Wednesday, August 4, 2010
Paleo Diet-- understand it in 3 minutes.
http://www.youtube.com/watch?v=SaGI3RXE2_M&playnext=1&videos=I9JvQASdMjg&feature=grec_index
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