Not everyone needs to gain weight like Michael.  Some would prefer to shed a few pounds of body fat.  Before CrossFit, Jeremy was definitely in the latter category.  On the left, he was 215.  A few months prior to that he was pushing 235.  Today, he hangs comfortably around 190.  Pictured here his body fat is a couple points higher than his lowest, but his performance is better at this level.

You can look at his PRs here to see what his athletic capacity is now.  Would you believe me if I told you that his first Rx’d Fran took him over 17 minutes, and that was after he had been CrossFitting for about 3 months?  With CrossFit, anyone can see incredible improvements.  It just takes commitment and consistency.  I’ll put up some of the progress pictures of our female clients, if I can get any of them to agree to it.  Wish me luck.

Michael has been CrossFitting since January 2008.  He has put on 25# of muscle since he started, and has seen incredible performance gains.  He eats Zone and works out consistently.  Before CrossFit, Michael had never weight-trained, and didn’t play High School sports.  He is a musician, about to graduate from Cal Poly Pomona.  I can confidently say that CrossFit has made him an Athlete, and a pretty beastly one at that.

John A (who happens to be 49 years old), set a new PR in the Deadlift last week.  He pulled 402#, to beat Jeremy’s then PR of 401(Jeremy got 417 on Monday).  Great job John!

When Kristie first started CrossFit, she could barely get a 1/4 depth Air Squat.  Now she can do them full depth in sets of 5.  Awesome work Kristie.

Veronica just completed her first “Fran” as Rx’d on Friday.  She set a PR of 8:22.  Great Job. (She didn’t use the Band on Fran).

Jeremy just completed one of the prettiest Fran efforts I have seen.  He was below parallel on every Thruster and almost chest-to-bar on most of his Pull-ups.  This is a great example of proper form and ROM, coupled with great intensity.  Very impressive.  Good job Jeremy.

Danny smoked his old Cindy score of 17 1/3 this week.  He got 20 rounds this time!!!  Great job Danny.  Here’s a picture of him doing Butterfly Kipping Pull-ups during the workout.

Here is Carolyn in the middle of a Turkish Get-up.  I wish we did these more often, I love ‘em.

Here are Andrew, John A, and Hoby cranking out some beautiful inverted burpees.  For those of you who have done them before, I can imagine how you feel about them.  For those of you who haven’t had the pleasure, you’ll have to wait until the inverted burpees workout comes up again.  I know the anticipation is killing you.

Here are a Nan and Val doing Band assisted dips during a recent workout.  Using assistance bands is a stepping stone to being able to do full dips.  By the way, last week Val did 4 full dips in a row.  This was just a few weeks after getting her first dip.  Now all she has left before getting her Blue Shirt (Basic Level) is a 10 second L-sit.  We know you can do it Val!