November 16, 2012

Mick’s Transformation

As my 2 year old daughter became mobile, I was finding it increasingly more difficult to keep up. I knew that I couldn’t go through life (at least not a very long one) at 315lbs, but I kept convincing myself that as I was 10Lbs below my playing weight in college, I was golden. Late last year (2010), I tried to pick up my girl for a hug and my back gave out. I tried blaming it on her for growing up too fast,  but deep down I knew I had to make a change.

It was Trevor who finally convinced me to step up to CrossFit. I remember showing up for a Saturday “open gym” back in late November 2010 and the workout was a challenging one; 1500M  team row, box jumps, front squats and push-ups. I almost died that day and couldn’t walk for a week. And so I signed up in March 2011.

The 6:30AM class is a hard working and dedicated group and I find myself showing up as much to hang out with them as for the workout. The results are motivating me, but my wife was expecting our second daughter and ultimately it is wanting to be there for my girls that keeps me honest.

After 2-3 months of CrossFit I felt great and could see changes in my body, but I hadn’t lost any real weight (maybe 7lbs or so, which was lunch for me back then). Trevor encouraged me to take on my own “impossible challenge” and “cut out bread”. I remember thinking he was out of his mind.

I took the starch out of each meal 6 days a week. If it had potatoes, rice, pasta, I substituted more veggies. On the 7th day I rested (usually with a Pizza and beer in hand). I signed up for the “Open Challenge” and weighed in for my homepage at 306lbs. I remember not being able to order a T-shirt from Robin and how she went out of her way to get me a “special” FB size shirt. I coined the phrase for my home page “TOO BIG FOR CROSSFIT”. Truth is it pushed me even more and six weeks later I finished the open at 278lbs. Managed to squeeze my big $%# into the shirt as well. Thanks Robin.

I have subsequently signed up for both the “Epic” and “Hero” challenges. Recently BiggDave asked, what was the thing I liked about CrossFit. It’s not knowing what’s next and not performing the same workout twice. I’m still in that learning stage and so it’s exciting. The good friends I have made at CFCP, in such a small amount of time, speak volumes to the caliber of people who work out here. I feel truly welcome. I look forward to being able to continue to be a part of the CFCP family going forward…and to seeing my beautiful girls grow up!

  • Mick lost a total of 40lbs and obviously added muscle and leaned out.
  • He went from a size 46 pant to a 38
  • Size XXXL shirt to an XL
  • Mick is 6’6” and played offensive line for Liberty University

He has been crossfitting with us since March 2011



Holly Jolly IV Team Challenge

Saturday – 9:00am at the Box


Re-Flex with Coach Stacey – 9:00am


Monday – Wednesday – Regular Schedule

Thursday – Closed (go do the turkey trot!)

Friday – 9:30a, WOD with Coach Stacey

Saturday – 9:30am Open Gym

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.

For quality
5 Rope climb ascents

3 minutes of plank.


5 rounds for time of
10 reps 155/105 hang cleans
Run 200 meters
10 toe 2 bar
Run 200 meters
10 wall ball

Mad mobi
Knee on the wall
Roll calf bb
Press ups
Thoracic ext

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