Monday, November 7, 2011 by Bennett
Name: Doug Delaney (a.k.a. “old guy”)
Age: 60
Height: 5’7”
Weight: 144
Crossfitting Since: January 2011
Attends Class: 5+ times/week including Barbell Club and Personal Training
Favorite Quote: “Do or do not. There is no try.”
HOW DID YOU HEAR ABOUT CROSSFIT?
I heard about CrossFit from a fellow endurance athlete. I wanted to start training using the CF Endurance model or a version of it. In December 2010 I made it over to CrossFit Hoboken and met Bennett M. Smith who was busy shoveling snow away from the front door. I don’t remember the workout anymore but it involved medicine balls, box jumps and thrusters. Even though I had plenty of stamina to make it through the workout I was barely lifting the medicine ball at the end. The next day my arms were fried. The session educated me on my massive strength deficits. After trading emails with Bennett I took the Fundamentals class at the end of January.
WHAT WERE YOUR GOALS WHEN YOU STARTED CROSSFIT?
In the beginning my goals weren’t very well formed. I was asked this question the first day of Fundamentals and the only thing I could think of was I needed to get stronger. I wanted to get stronger to become a better long distance runner and to potentially transition to longer races such as 50 milers and 50Ks. I also wanted to run in less pain. Though my goals were fuzzy there was plenty to work on and it would be an ongoing exploration. I had a marathon in California in June. I wasn’t sure if I will continue with marathons or devote myself to longer and weirder races like the Canadian Death Race. I’m planning on the Antarctic Marathon at some point in the future. I want to learn to better perform the olympic lifts, and complete WODs a lot better. Though it wasn’t a goal, my wife Teresa, took Fundamentals and has joined CFH. Now my workout stories actually make sense to her.
HOW HAS CROSSFIT DIFFERED FROM YOUR FORMER TRAINING?
The biggest changes were in strength training and running protocol. I’ve always belonged to a gym but never could get into a strength routine that lasted. The CFH workouts were entirely new to me. Also, I changed my running protocol immediately. I’m trying to learn good lifting technique but it’s a challenge. I was running between 35-55 miles per week prior to CrossFit, depending on my training cycle. Bennett finally convinced me to reduce my mileage and I decreased it considerably. Instead of 8 hours a week running it is now 1-2 hours at the most. I only run 3 times/week eliminating any run over 13 miles. I follow an approximate CrossFit Endurance model with numerous 2 workout days. It takes planning. I enjoy the challenge of the daily WODs along with my private strength sessions. I average about 5-6 of those workouts a week plus running. A major benefit is spending less time pounding the pavement on long slow runs. My legs feel a lot better. I’m still recovering from 4 marathons and 4 half marathons in 24 months but I physically feel much better than I used to feel.
WHAT TYPE OF RESULTS HAVE YOU SEEN WITH CROSSFIT?
Weight loss was not a big issue since I weigh 145 pounds. I probably dropped about 5 pounds after going paleo but I might need to gain weight. My body composition has changed significantly. Without having measured it I know my BMI is considerably less. I am much stronger than several months ago. I’m doing straight and kipping pull-ups and ring dips which 6 months ago weren’t part of my arsenal. My 1 RM lifts have all increased by a minimum of 10%-20%. My training intervals are getting faster from 800s up to 10K. In addition I ran a half marathon last April in major winds and improved my PR while winning my age division. The next day I had no significant soreness or negative after effects. It’s hard to get faster when you are 100 years old so I have to give credit to CrossFit.
HOW WOULD YOU DESCRIBE YOUR EXPERIENCE AT CROSSFIT HOBOKEN?
My experience has been exceptional. Last November I was getting very concerned about my training. I ran the Berlin Marathon and even though the race went well I didn’t feel I was recovered from it. I was experiencing a general muscle soreness that never disappeared. Coming to CrossFit was literally like walking into a new world. Every member of the staff is great and there are members who have come and helped me when they see me struggling with a particular lift. The Barbell Club has also been a great addition to the programming. The Burpee line rocks. I love the sound of crashing barbells.
WHAT WOULD YOU LIKE TO ACCOMPLISH IN THE NEXT YEAR IN YOUR OWN FITNESS?
I have to make some decisions on what my running goals are for the next year. I’m not sure if I will stick with marathons, focus on longer distances, shorter distances or focus more on cycling. At the moment I have no long races on my schedule. I usually run a 10K and 15K in December. I will run a half marathon in late Winter or early Spring and I hope to PR using CrossFit training protocols. I’m also considering running a marathon on every continent to become a member of the 7 Continent Club so I have to get busy. My goals are to keep going at full speed. I need to get better at everything at CFH. My biggest deficit is strength and technique so I will be looking to continue to improve my 1RM and wod times and Rx more wods along the way. It is impossible to run out of things to work on at CrossFit. I want to see how much I can do and how well I can do it. I’m pretty driven. One thing I need to master this year is overhead squats, the bane of my existence.
NUTRITION QUESTONS
WHEN DID YOU START EATING PALEO?
I started eating a Paleo diet last January. It was a bit of a transition since I had been following a traditional endurance diet that was about 3 to 1 carbs to protein. I had read Ferris’s book the “4-Hour Body” and was intrigued to start eating a more Paleo diet and that was encouraged when I took Fundamentals. It was a hard transition since I was so accustomed to carb loading and many of my favorite foods tended to be pasta, ramen, mac & cheese. Also, massive fruit and yogurt smoothies were part of a typical breakfast.
WHAT DOES A TYPICAL DAY OF FOOD LOOK LIKE YOUR YOU?
I’m big on eggs in some form in the morning. If not eggs I will eat something leftover from dinner. I like protein in the morning usually combined with blackberries, blueberries or some other fruit. When I arrive at an early morning workout I’m usually carrying a cup of coffee, but its black with no sugar. Midday I almost always have a large salad and either chicken or fish depending on where I am that day. I snack on almonds and fruit though I try to not overdo it. Dinner is usually the same, protein with vegetables. I like to make enough for the next day. We try to shop at Whole Foods or Farmers Markets at least once a week. If I have a problem it may be that I don’t take in enough calories sometimes. Working out twice a day can deplete me. If I don’t have food around that I want I probably won’t eat. So eating more calories is a goal.
HOW DID PALEO ACCELERATE YOUR WEIGHT LOSS?
Weight loss was not an issue. I think I may have dropped about 4-5 pounds. I don’t know how much lighter I can get. I know my body composition has changed but I still look like a weakling when standing next to most people at CFH.
HAVE YOU FOUND IT HARD TO ADHERE TO PALEO DIET?
I found it hard at first but after doing the Paleo Challenge it got easier. My favorite long run recovery food was ramen and I have not found a good replacement. However, I feel very good on a Paleo diet, I have energy, I sleep well, and currently I have no interest in going back to my former diet. I will be interested in seeing my test results next time I go to doctor.
OTHER THAN PALEO WHAT OTHER DIET TOOLS HAVE YOU USED?
I have never been big on dieting. If I need to lose a few pounds I usually just cut down on certain foods and stop snacking. I have experimented with fasting but I have not incorporated it into a routine. I don’t use specific plans or logs. Prior to going Paleo I just made sure I ate more carbs than proteins.
WHAT IS THE HARDEST PART OF GOING PALEO?
It hasn’t been very difficult but there are times in the morning when people in the office are downing bagels that I have to walk away. For me it is just the planning and thinking ahead. In the past I never had to plan too much about what I ate. Whatever was available would be fine. I can turn most meals Paleo without too much trouble but I need to create a bit more variety.
DO YOU PLAN TO CONTINUE WITH THIS WAY OF EATING PERMANENTLY?
Yes. And I bore everyone I know by urging them to stop eating grains and wheat.
Thursday, September 15, 2011 by Bennett
1. HOW DID YOU FIND OUT ABOUT CROSSFIT?
Honestly, I was tired and bored of my “typical” gym routine — which usually consisted of paying for a monthly membership that I was not using — and just needed something different to do.
2. WHAT WERE YOUR GOALS WHEN YOU STARTED CROSSFIT TRAINING?
I didn’t really have any specific goals. Just the standard “get in better shape.”
3. HOW HAS CROSSFIT DIFFERED FROM YOUR FORMER TRAINING ROUTINE?
When I used to work out at a more traditional gym, I never really had a plan, so I never really pushed myself. I would hop on the treadmill, then maybe use some weight machines, then look for any excuse to leave. I’ve also been a fairly consistent runner over the past few years — training for races ranging from 5ks to a half-marathon — before I decided to give CrossFit a try.
CrossFit is unlike any other workout I have ever done. I love that every day is different and I always leave the gym feeling like I pushed myself and worked out harder than I thought I could. I also really appreciate that CrossFit is infinitely scalable, so it is not just for elite athletes — anyone can do it.
4. WHAT TYPE OF RESULTS HAVE YOU SEEN WITH CROSSFIT? QUANTIFY AS MUCH OF YOUR ANSWERS WITH WEIGHT LOSS, BODY COMPOSITION, AND BODY FAT PERCENTAGE.
With 45 days of strict Paleo and CrossFit 3 to 4 times a week, I saw significant differences in a short amount of time. I didn’t have that much weight to lose, but when I shed 8-9 pounds, my body composition changed drastically. When I showed family and friends my “before” and “after” pictures from the Paleo Challenge, they (myself included) could not believe the difference.
5. HOW WOULD YOU DESCRIBE YOUR EXPERIENCE AT CROSSFIT HOBOKEN?
Going to CrossFit Hoboken has been a total game changer and continuously pushes me to become stronger and fitter. When I first walked into the gym though, I was totally intimidated by the warehouse, the different types of lifts, and the sound of very heavy weights being dropped on the ground. But after a class or two, you realize that the coaches make CrossFit anything but intimidating. It is so nice to go to a gym where the coaches know who you are, care about what you’re doing, and motivate you to work your hardest. Like when Meris does a bootcamp workout with you, so you don’t have to do it by yourself or you get a very detailed e-mail from Bennett in response to a question about carbs — that makes CrossFit Hoboken what it is and that’s what you won’t find at any of those other gyms.
6.What would you like to accomplish in the next year in your own fitness?
Oh, I have big plans for the next year! I’d really like to keep up with Paleo and keep attending classes on a regular basis. I also want to continue to get stronger and improve my form. And I’m still working toward accomplishing that first unassisted pull-up and more real push-ups in a row.
Wednesday, June 22, 2011 by Bennett
Devinn with Machu Picchu in the background
| Name: | Devinn Tafaro |
| Age: | 32 |
| Height: | 5’ 7” |
| Weight: | 133 |
| Crossfitting Since: | February 5, 2011 |
| Fundamentals: | Started January 10, 2011 |
| I attend class on: | Mondays, Wednesdays, Saturdays, Sundays |
How did you find out about CrossFit?
I attended a free class in early January 2011. My husband had heard about it and attended a few free classes in December 2010. He very seriously said to me one day when we were talking about fitness, “Listen, you’re wasting your time running. If you want to get in good shape then this is what you need.” I went to a free class the following weekend and signed up for fundamentals after that class.
What were your goals when you started CrossFit training?
When I started CrossFit I wasn’t really sure what my goals were. All I knew was that what I thought was “good” for me (long distance running and cardio classes at the gym several times per week) wasn’t working anymore. With the start of a new year and turning 32 on the horizon I knew I needed to make some drastic changes in order to get into better shape, slim down and tone up. During the “baseline” fundamentals workout test on the day one I finished dead last with probably one of the worst times on record, 13+ minutes! That was a wake up call and I knew I had some tough work ahead of me.
After about a month into CrossFit and the Paleo diet (in early March), I started seeing changes in my body. I enjoy the outdoors and have a passion for traveling. Once I started noticing progression in my physical fitness and strength, I decided that 2011 was going to be the year of the adventure trip and I was going to use CrossFit to prepare for it. I signed up for a 5 day trek on the Inca Trail to Machu Picchu in Peru and I had 4 months to train. Being prepared for the trek became my goal. I knew that while the altitude of the hike was something that I couldn’t control for, my physical fitness was and I needed to be in good shape in order to make it for 5 days hiking 6-7 hours per day.
How has CrossFit differed from your former training routine?
I have always belonged to a traditional gym and enjoyed doing cardio classes like Step and Kickboxing. I’ve also been running since college several days a week going out for 3-4 miles with each run. In 2010 I trained for a Half and Full marathon. I completed the Half which was a great accomplishment for me at the time, especially in 95 degree heat in early May. I then made it almost all the way through the training for the Full completing my 20 mile long run. During my tapering weeks 6 weeks away from the big day I developed excruciating knee pain in my left knee and could barely walk. I started Active Release Therapy at the advice of a fellow runner and although it eventually did help relieve the pain, which was caused by knotted up quads and scar tissue, it wasn’t in time for the race. I missed marathon day and was mentally crushed.
What type of results have you seen with CrossFit?
The results that I have achieved with CrossFit are beyond anything I could have imagined in such a short period of time. I adopted a Paleo style diet on January 24, 2010 and committed myself to a lifestyle change. 5 months into CrossFit & Paleo I have lost 11 pounds and went from barely being able to do 10 pushups on my knees to doing 10 real pushups today! I just returned from my hike on the Inca Trail to Machu Picchu and I credit CrossFit 100% for my ability to complete the trek enjoyably and with less than average exhaustion. One year ago I would have never enjoyed a vacation consisting of 5 days of hiking at altitudes of 11,000-14,000 feet. I would have been completely winded within the first hour and physically and mentally exhausted. I would have gotten my ass kicked. However, because of CrossFit I was well equipped to handle being physically active at high altitudes and my recovery time was much faster after steep uphill climbs. Besides having a few headaches I never suffered from any type of breathing difficulties given the altitude. Each morning of the trip I woke up well rested and fresh to start again, and although I did experience some muscle soreness after hiking 6-7 hours each day, it wasn’t nearly as much as it could have been. I was well prepared for my adventure on the Inca Trail having done full body workouts and strength training with CrossFit.
How would you describe your experience at CrossFit Hoboken?
My experience is a work in progress. I’m only 5 months into this journey but have enjoyed learning something new, especially because I know it works. I still have a long way to go but with the help of the great coaches at the gym, I know I will be able to achieve my future goals. Being a female who had never strength trained a day in my life, joining starting CrossFit was very intimidating. However, right from the start Craig, Stefan and Bennett made it a positive experience and never made me feel like I didn’t belong. They are always so welcoming and supportive, even when I try something for the first time and am not sure if I can do it (i.e. handstand pushups!).
What would you like to accomplish in the next year in your own fitness?
Over the next year I would like to continue to accelerate my training and see progress. I’d also like to be able to do a non-assisted pullup by the time I hit my one year CrossFit anniversary.
Thursday, June 16, 2011 by Bennett
Katie Simons (a.k.a. Paleo Pioneer)
Age: 34
Height: 5’11”
Weight: Enough
CrossFitting Since: Feb 2011
Fundamentals: Feb – March 2011
How did you learn about Crossfit?
- Tough Mudder Training: I signed up for the Mt Snow, VT Tough Mudder in December 2010 and when I looked for training programs, I came across many bloggers who said they CrossFit to get in shape for TM.
- Friends: My friend Mike is stationed in Afghanistan and would always post on Facebook that he completed an insane CrossFit workout and it inspired me because he is an awesome athlete. And my friend Steph goes. So, she told me about the Saturday free class…so, I tried it! I have to admit, I probably wouldn’t have actually GONE if it wasn’t for Steph. I thought CrossFit was more for men and really athletic men at that. Boy, was I surprised when I saw all these strong, lean, and nice, fun, social women!
What were your goals when you started with Crossfit Training?
Hmmm…to survive? No, I didn’t really know what to expect. I just knew it was a gym for good athletes and I wanted to bring my “game” to the next level so I had to go there. I was so surprised when the first WOD I ever did was 12 minutes and it was the most intense thing I had done in months. I signed up for Fundamentals right away.
Now, my goals are different. I am still a novice as I started CrossFit in Feb. 2011. My short term goal is to do air squats properly. I have to work on my core strength so that I can achieve the proper form. And every single coach has helped me. It’s amazing. I mean, in other gyms, NO ONE cares. NO ONE corrects you. They just don’t. At CrossFit Hoboken, they help you get your form down in an encouraging, motivating way.
Long term goal is to do a pull-up. It will happen. I don’t care how long it takes – I will get there eventually.
Oh, and one other short and long term goal is better flexibility. I was not blessed with the flexibility gene so I really have to work on it. I didn’t realize how important mobility/flexibility was until I started CrossFit and learned I couldn’t do some of the stuff because of my poor flexibility. Mobility classes are awesome.
What was your training regiment prior to Crossfit?
Oh gosh – where to BEGIN! I used to be in the gym two hours a day. No question about it. I would usually do some sort of cardio class (spinning, Zumba) and then, body conditioning. I would do this 4-6 times per week. For the first year of doing this routine, I DID see results. I mean, it would have been super weird if I didn’t. But after that, nothing changed. I didn’t even move up with heavier weights or anything. I just stayed the same, same, same for years.
Enter CrossFit. Workouts that are less than 30 minutes? No freaking way. I remember telling my Fundamentals coach, Bennett, there is no way that these workouts will replace all the cardio I do. And I continued to (or tried to…) run and stuff but CrossFit was enough. I was skeptical for about 8 weeks of doing CrossFit and then…boom….RESULTS. I am stronger. I am leaner. I can run forever. What the heck is going on? I am a CrossFit convert. I still run and Zumba (btw, can you think about bringing one Zumba class a week to CrossFit. Pretty please?) because I like to run and Zumba but it’s all about CrossFit now.
Coaches Response to Zumba: No…
What results have you seen with Crossfit?
The result- wow! I mean, I lost 8 lbs in 8 weeks without “trying”. It was a combination of CrossFit workouts AND the Paleo lifestyle. I always monitored my weight through Weight Watchers but could never lose those last 10lbs! I shifted to a Paleo lifestyle and it’s just been amazing. I didn’t do my measurements but I am down a clothes size which in woman world is like winning the Super Bowl. Well, not quite. But I still would love to have a parade down Washington St. to celebrate this occasion because it’s been YEARS of dieting and I never got there. 2 months at CrossFit and boom, the weight is gone.
What was your first impression of Crossfit?
This was my first impression of CrossFit and I always think first impressions are telling and it really summarizes my experience so far. I journaled it (if you know me, this is not surprising…)
Crossfit is no frills, no fuss, no fanciness. It is in a FREAKIN WAREHOUSE. And when I walked in, I was almost scared. The coaches were so friendly and introduced themselves. And when I said I was nervous, they were so easy-going and made me feel comfortable. I signed the waiver, then went to the locker room and settled in. My friends, Steph and Mindy, arrived minutes later.
The gym…there were bars, things hanging out of the ceiling…..it was HARD CORE. I loved it. Now, this is working out. Who needs a fancy gym (and I’ve been to them ALL) with Kiehl’s lotion and women flaunting their new Lulemmon outfits? Not this girl – this gym is hard core for REAL athletes and everyone was lean and mean AND friendly and welcoming.
The thing that was neat about it is that it is a very intense workout but the instructors are so easy-going. It’s a very interesting environment. It’s as if they know they have the best athletes so they don’t need to scream at people to motivate them; instead, they encourage and work with you to get the maximum effort out of your workout. I guess it’s like working at a really good company; the thought is, “we cultivate and encourage the talent”.
My experience has been so positive that I encouraged my sister to do CrossFit and she does it in Queens. My dad is a marathon runner and I told him he should do CrossFit (in Boston) to get stronger. He said, “I will do Cross Fit if I can wear old school hi-top Chuck Taylors, long socks and the old fashioned short gym trucks like Larry Bird.” Everything would be cool except the LB shorts, I told him, and I think he is considering it…
What would you like to accomplish in the next year?
In the next year, I would like to get stronger. I am pretty tall so people may assume I am strong because I “look” strong. But my upper body strength is weak. I also have to commit to work more on my own for proper technique on some of the moves. Lastly, I have to figure out a consistent training plan. I think CrossFit is intense on your body so you have to figure out a way to train so you maximize the impact on your body.
Monday, May 2, 2011 by Bennett
Brad sent me an email about 6 months ago and wanted to get started with CrossFit. He wanted to start right away and was convicted about achieving fitness results. In spite of struggling with the first few workouts, his perseverance was clear; he would not be deterred. Here is Brad in his own words, describing his fitness and Crossfit Journey…
What were your goals when you started CrossFit training?
How has CrossFit differed from your former training routine?
How would you describe your experience at CrossFit Hoboken?
What would you like to accomplish in the next year in your own fitness?
