#roguefitness #westsidebarbell #wendler w a twist #catalystathletics #crossfitcoastal #crossfit #wilmington #crossfitgames2013

#roguefitness #westsidebarbell #wendler w a twist #catalystathletics #crossfitcoastal #crossfit #wilmington #crossfitgames2013

I started CrossFit Coastal in September 2012 after serving in the United States Marine Corps. Prior to this training, I had always been active because of my job. I had some prior CrossFit experience, but after my first workout here, at CrossFit Coastal, I knew this was exactly what I was looking for – structured programs, a positive environment and coaches who were invested in your progress.

I made decent progress for the first three months, but the real change came after New Year’s. I felt like I wasn’t getting as strong as I had the potential for. After contacting my coaches with my concern they worked with me to change some aspects of my training. I overhauled my entire fitness lifestyle. My diet changed. I ate more meat and vegetables, no more ice cream or breaded chicken, and I cut down alcohol to a few drinks one day a week. Another big change was a personalized strength training program that Coach Zeke & Chris made for me.

My Progress after 6 weeks…
Bench Press: 275 -> 315
Deadlift: 335 -> 405
Squat: 275 -> 335
Press: 160 -> 185

If you’re serious about your training and your results – you have to fully commit to making changes in both your nutrition and lifestyle or else you’re just wasting your time.

Workout of the Day
CFG Open 13.3
AMRAP 12 Minutes
150 Wallballs
90 Double-Unders
30 Muscle-Ups

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]