Thursday 080510 – Deadlift

Deadlift 1-1-1-1-1, then:

7 Rounds of:
12 Kettlebell swings (1.5 Pood/1 Pood)
8 Goblet step-ups (24″/20″)
4 Burpees

CrossFit Total is next week, this is your time to establish and push the limits of your 1 rep max for the deadlift.

Athlete Spotlight: Ian S. 

When did you start with CFSP/CFMPLS?
I started at CrossFit Minneapolis in October 2009.

What was your prior fitness background before starting CrossFit?  How were you introduced to CrossFit?
I was never particularly athletic when I was growing up (although i ran track and cross country in high school to please my dad who was a track star in college and held a record in hurdles for the state of Montana for several years). I was almost completely sedentary in college. I made half hearted attempts throughout my 20s to be active and wasted a LOT of money on gyms and trainers. I never stuck with anything more than 3 or so months. My main problem is that I never really felt comfortable in the gym or playing sports. I did not feel like I belonged.

I had been playing soccer pretty regularly for 3 years but was still struggling with a total physical health picture. A friend mentioned he was thinking about CrossFit so I googled it, found CF MPLS, emailed Tyler, and signed up after my first Elements class. (I am somewhat impetuous). The thing I remember most is that Tyler’s enthusiasm for CrossFit was infectious and he said “We call everyone athletes cause that’s what they are”. In my head, I thought “That’s cool even if it is total BS!”. It was a big mindshift for me to come to understand that it really is true. Looking back on it now I can’t believe I joined because … well, if I knew what I was getting into, I wouldn’t have done it.  I am SO glad I did.
What were your thoughts during your first week of training with us?
I definitely found out that it’s true (the everyone’s an athlete thing). The workouts were painful, I was terribly uncoordinated, I didn’t take direction all THAT well, but everyone was so supportive that I stayed with it. I remember one of the first workouts was 150 wall balls (or some such). I was catching the ball, then doing a squat, could barely do 2 at a time by the end, and my time was double everyone elses. But I still felt a great sense of accomplishment and only a tiny little bit of self conciousness about it.
Favorite workouts/least favorite workouts?
My favorite workouts are Team WODs. I just think that doing the hard work together really exemplifies what CrossFit is about for me … or what I enjoy the most about it.
I guess I just dislike things I am not good at … muscle ups, double unders, handstand pushups….
What kind of perfomance/fitness changes have occured since starting CrossFit?  How have some of the benchmark WOD’s changed for you?
I am a completely different person fitness-wise than when i joined CrossFit. I am running faster, have better endurance, and my knee pain from soccer has reduced significantly. I have lost a significant amount of fat and gained muscle.
My CrossFit Total has increased from 500s to almost 900.
The biggest change for me has been my mental attitude. I may still be uncoordinated but I approach physical tasks and sports with a “I can figure this out” attitude that I did not before.
Any advice for new CrossFitters?
Stick with it. I went through a lot of rough periods in my first 9 months. Whole weeks where I couldn’t seem to do anything right and everything hurt.
The other thing is that you get out of it what you put into it. I think this because the community part of CrossFit is what I value the most and that community is created by each of us. Give support to others, watch others and ask others for advice, give advice if asked, try for Rx but scale if it means challanging yourself and keeping good form…
Who is the best looking, most fabulous coach at CFSP?
Tyler’s my boy!
(Editor’s note – Ian is one of our most consistent athletes, and also one of the friendliest and most supportive members of our community.  His soccer team is currently representing the Twin Cities in the International Gay Games in Europe and last we heard his team is undefeated, good luck Ian!)
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