Experiment + 60lbs
Submitted by David Weaver on Tue, 06/15/2010 - 8:16am
Is CrossFit sustainable? Is better health achievable for more than a couple months? Can one completely change the direction of his or her health later along in life? I think the evidence points to a resounding YES. First, look at that post workout smile! Let's take a closer look at the evidence...
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Bryan and Marlys started with us just over 1 year ago. The first workout they ever did was this (without the added weight vest):
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It took them both a little over 18 minutes to complete. Just a few squats with no weight were difficult. Pushups were done on knees and ring rows were setup at a very easy level. Running was more of a shuffle and was not able to be done for even 400 meters continuously (1 lap around track).
Fast forward to now...
We decided to do an experiment. They both started changing lifestyle and health before they came to see me. But as of yesterday, Marlys is down 60 lbs and Bryan is down 70 lbs from the heaviest points in their lives. The experiment was this: Do the very first workout again but with a 60 lb weight vest on! The results were pretty amazing...
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Some of their comments from the workout:
"My knees were aching on the first run."
"It wasn't as bad as I thought it would be."
"It was very enlightening."
It became very apparent how the amount of weight put stress and strain on the body. It was a great reminder of why they made the change. Looking back through their workout logs it is amazing to see the progress... Deadlifting over bodyweight, running full miles non-stop, getting a pull-up, lifting heavy weights overhead, doing 10 pushups on toes, finding that "next gear" and SO much, much more. Did I mention they are in their late 50's?
Bryan and Marlys are living proof that it is never too late to make a change. They are a big inspiration in more ways than just the gym! Enjoy some more pictures from the workout.
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Recipes
Cinnamon Muffins
These are a delicious alternative to cinnamon rolls for a quick addition at breakfast or part of brunch!
Ingredients:
Muffin mix-
2 1/2 cups almond flour
1 tablespoon coconut flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 eggs
1/2 cup plus 1 tablespoon coconut milk
1/2 cup honey
Glaze-
2 tablespoons honey
1 tablespoon ground cinnamon
1 tablespoon melted butter
Directions:
Preheat oven to 325 degrees F. Mix together all the dry batter ingredients. Add the wet batter ingredients and mix well with a whisk. Pour batter evenly into twelve muffin cups.
Bake for 20-25 minutes or until golden brown.
Mix all the topping ingredients in a separate bowl, and drizzle over the muffins.
*Recipe has been modified from original recipe from tropicaltraditions.com
