Evidence Based Fitness: Before and After

Today's post is simply to show the evidence of CrossFit. Several of you have asked us if we ever used to be less fit or out of shape. Both Michelle and I have always been up front and honest that prior to CrossFit we had never been as fit, certainly never as lean, and definitely never as strong. 

Here are some "before CF" and "after CF" pictures of us:

2003 (CrossFat!):

 

2007 (6 months into CF):

2008:

2009 (CrossFit and Paleo influenced diet):

 

At various times throughout my life I have been in different stages of what I termed "in shape" and "out of shape". The funny thing is I used to think "in shape" was merely defined by striving to look like I could be in a Men's Fitness magazine. I never achieved it. I would spend hours in the gym or out running, cycle through various ups and downs in my diet and still have little to show for it. My intensity was low, my consistency of mixing it up was non-existent, and my diet was what the "experts" said was healthy. I went through the same routine week in and week out. I would focus on bodybuilding goals to measure myself like how much I could bench or curl. I was consumed with "burning calories" and certainly never consistently stopped to really consider quality of food over quantity. I would gauge my fitness both in the Army and post-Army life by how many push-ups I could do or how fast I could run 2 miles. When I ran I would look at my watch for the magic "20 minute mark" and think "now I am burning fat!".  To mix it up I would occasionally run longer, do a different machine or take a spin class. I thought I was on the path to fitness. How wrong I was. 

When we were introduced to CrossFit over two years ago, we really had no clue how fundamentally life changing it would be for both of us. It turned our definition of "fitness" upside down. It made us throw the term "in shape" out of our vocabulary and allowed us to realize that we could be "fit" in the truest sense of the word. Over this time we both have not only lost weight, but have gained in all areas of strength, stamina, speed, power, balance, coordination, agility, flexibility, accuracy and cardio-respiratory endurance. We have gone from wanting to be fit to having a passion for fitness. We have finally begun to realize the impacts that proper nutrition, rest, and intense exercise has on the body, health, mind, and family. Both of us are now stronger physically and mentally than we were prior to CrossFit. The purpose of fitness is beyond fitting into smaller jeans or looking good for the beach, its purpose is to allow you to be ready for any physical challenge, sport or unknown, to be there for your kids, to enjoy life more fully, and to postpone the old folks home. 

We have learned a lot along the way, but most importantly for us is that you have to have frequency, consistency AND intensity. 

• Frequency is the intervals of showing up for the workout or how often you eat right. Day after day, week in and week out. 
• Consistency is how firm or steadfast you are with putting out the effort. How consistently you mix it up, or train your weaknesses to get better. Do you show up for the WOD and give it all you got or do you mail it in? Do you consistently stick with the right food choices or do you realize that every other meal you get lax and eat and drink the wrong things and negate the effort you put in? Do you consistently get out of your comfort zone and focus on your weaknesses? Be it strength, cardio, agility or flexibility, are you willing to train those aspects you are deficient in? 
• Intensity is defined as extreme power, force or feeling. Everyone has their own level of it. The bottom line though is for results, you have to bring it. You have to get comfortable being uncomfortable. Each WOD you will experience this. Over time you can continue to dial it up and thus your fitness will improve.

CrossFit has changed our lives. It redefined "going to gym", got us in the best shape we have ever been in, opened up a new community to us, made nutrition a lifestyle and not a fad, and brought us closer together. Will we ever truly forge "elite" fitness? Maybe or maybe not, but I know it's out there if we want it. As long as we are willing to train hard, eat right, and do it with frequency, consistency, and intensity. Simply put, it works for us. 

We are thankful that you allow us to share it with you.

Notes:

Here's a thought provoking video from the CF Journal on the keys to the importance of regulating insulin in your blood and how diet plays a role:

Hyperinsulinism and Diet with Robb Wolf - CrossFit Journal 

Comments

[Eric]

When you believe in something that is life changing, you want to share it with everyone. Kudos to you both, not only for having the guts to post pictures of who you used to be, but also for taking fitness to the next level and transforming so many lives in the process. Through your dedication, and your natural ability to teach, you have brought Crossfit to so many. Thanks for all you've done and for constantly showing others what they can do through Crossfit!

[twitter.com/LyndiT]

Thank you both for having the courage to post this. Guess looking at you both now I have such a hard time relating, just thinking well they have always been in shape, and always ate right, so I can't really relate. Yet hearing that Crossfit was able to turn your perspective on to a whole new way of staying healthy and fit. Thanks for being leaders, coaches and visionaries to all of us. I know I personally have a pretty high debt to owe to you both for using your talents towards improving both Eli and my health. Thank you thank you

[Jim Nugent]

So well said Tom! Congrats to you and Michelle for achieving true fitness and for sharing this story with all of us. You can now be justly proud knowing you've found and cultivated a lifestyle of fitness that actually works. Having seen you both go through years of various styles of exercise (and trying those same things with you), you can't argue with the outstanding results and indisputable facts. Thanks for helping share this kind of good news with everyone in your lives - you are helping others achieve healthy, fit, clean lifestyles of which they can be truly proud.

[Lorri Love]

Thank you sooooo much for sharing your story and your pictures. I was having such a hard week last week and you have inspired me to believe that I can get in the best shape possible. You ate both amazing people and we are all so lucky to have you as friends!!! Thank you!

[lucy_murdoch@hotmail.com]

Thankyou so much for sharing this.

After being 'in shape'( but not Crossfit shape), for years while rowing in my twenties, I gradually, year after year, let it slide in my thirties. Celiacs, work, having babies, moving Continents and years of bad habits, all got between me and what I really wanted to be. I was resigned to the fact, that that was the way it was going to be.

I am only starting out on my X fit journey, but 5 months in, it has already been life changing. I now believe I can and will be the fittest I have ever been and I thank you, Michelle and Tom, for being the inspiring teachers and friends that you are and for bringing Xfit to us in Snoqualmie Ridge. The Xfit community and our box rocks!!!

[SnoRidge CrossFit]

Pictures speak a thousand words. We look back at these pictures of us and have a hard time remembering what it was like to be at such a different fitness level. Sometimes our fitness goals seem out of reach but we would encourage you to find pictures of yourselves before you started CrossFitting and see how far you've already come. Tom and I see the changes in all of you already. It is inspiring for us to watch your progress. Oh, and we think our box rocks too!! :o)

[Jim]

Tom and Michelle, thanks for sharing. It was to good to see where you started.

[Kelly]

Okay....so I just realized my original comment didn't post. You guys make me totally proud, and while you have ALWAYS been beautiful people, it is so great to see you realize your full potential and reflect the inner health, that you are creating, on the outside as well. I know it took a lot of courage to post these pictures....we women don't even like pictures where we have "bad hair" or forgot to smile...it really shows your dedication to bringing this level of health to your friends and clients. You guys are awesome! What a motivation!

[Curtis]

Tom & Michelle, thank you for posting your story. It is a wake-up call for me.

Typically, I go to workout, take note of who is there, measure my effort against someone with comparable fitness, go home, visit the website, check the results, look again at my peers then do it all again. I have gotten comfortable with the thinking that so and so is such a great athlete that I am not even going to compete. Sadly, I have almost become dismissive of great efforts simply because people consistently post them. I have forgotten the commitment to excellence it takes to get there.

Your story shocked me into the reality that our fitness level tells the story of many personal decisions we have made over our lifetimes, with an emphasis on recent decisions. Moving forward, I pledge to be less dismissive of the results of others, to personally aim for a higher level of fitness and to get there by focusing more on making better choices about what I put into my body and how hard I work it.

Thank you for your ongoing friendship and leadership.

[SnoRidge CrossFit]

Thank you all for your comments! When we were writing this together we debated about whether we should post it, and whether it would resonate or get the right message across. After reading everything above, we are now very glad we did.

Here's to many more WOD's and PR's together. Train hard! ~Tom