What were your goals when you came into CrossFit A1A?
My main goal was to make exercising a part of my daily routine. In addition, I wanted to learn how to workout. In the past I made a lot of excuses (no gym nearby, I need a training program, etc…) to avoid exercising, but now I feel like I have the confidence and the skills to make the most out of my workout anywhere. I wanted to Build strength and agility with an emphasis on injury prevention.
What are you going to accomplish next?
Maintaining the good foundation that I have built regardless of day to day challenges I.e. work, travel, family, holidays etc..
How many times a week do you work out, and what does that do for your day?
I work out 5 times a week, 2-3 times with Chad and the rest is cardio on the beach or a swim. Working out early in the am helps me set the day right and I become more productive.
If you had to give someone who hasn’t done their first CrossFit work out yet, what would it be?
It’s not as intimidating as you might think. It’s really about getting a great workout and pushing yourself in a supportive environment!
I’m 43. The realization that these physical gifts I’m allowed won’t last forever is starting to set in.
I no longer feel the need to get into weightlifting wars with kids 15 years my junior, but I’ll still push to beat ’em in a good conditioning test.
My day to day training, loading & intensity has gotten smarter, I’m not laying on my back at the end of every workout, frothing at the mouth; and I feel better for it.
A typical week will look something like: Monday – Max effort Tuesday – 75-80% Wednesday 60% Thursday – Recovery pace or rest Friday – Hard effort Saturday – Play with kids and maybe run Sunday – Rest and relax
Previously, those would have all said Max effort.
The idea is this: exercise enough to feel good all of the time. If you’re constantly sore and beat up, ask yourself why. Why do you need to push to the point of failure – always. Is it a psychological need? If so, maybe there’s a way to meet that need at a lower intensity.
Instead of focusing on failure and falling on the floor, focus on breathing & technique. Take yourself to that same spot, but use a different skill set to get there. Use certain workouts as an opportunity to refine movements, to understand pace.Just breathe and get your heart rate up, get a little synovial fluid running through the old knees and elbows.
At the end of the day, my biggest concern for my gym members and myself is being able to move well for the long haul. I look at a few 70-80 year olds I know as examples. They eat well, they exercise regularly and they seem to enjoy life because of it.
It seems to me that the next 40-50 years will be all about the decisions I make now, and the consistency with which I implement them.
You may enjoy smashing yourself into the ground every day, and that’s ok for you…if that’s ok for you.
I have found better overall performance (MetCons, 5k’s, running with kids, playing tag and sports, etc.) from a little less volume, picking my battles and listening to my body.
I have also found better balance and a more fulfilling training week without having to compete every day.
I certainly still pick my spots, and likely always will…I just don’t try to over-pick or over-expect or over-exert.
“Want to know how to lose 24lbs of ugly fat? Chop off your head. Well I didn’t chop off my head but I did lose 24 lbs in the last 6 weeks due to intensive remote coaching and diet by ya boy Dan Martin. Hard to believe that 20 years of partying can be wiped clean in that short of a time, but I actually weighed more at 21 years old. (I’m 41 now)”
Paul lost 24 pounds in 6 weeks using our remote workout programming and nutrition programs.
“Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
This was the easiest and most difficult program I have ever been a part of. It was easy because the plans were all laid out for you; eat right, and train hard. It was difficult because it required me to keep up my performance to make sure my next week is better than my last week.
The hardest part was changing what I eat and finding the veggies that I liked. I ended up speaking to my coach and found out that I absolutely love broccoli and asparagus. I guess that’s what my coach is there for, to make sure I can still succeed when I feel like there is nothing I can do.
The easiest part was losing weight. There is no secret pill or some herbal drink you need to drink. It’s just clean eating and working out. Two things that are pretty easy.
Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
I am going to continue the plan and take what I learned and crush my goal. I already beat my goal by 5lbs, and I want to beat it by another 5!’
“Want to know how to lose 24lbs of ugly fat? Chop off your head. Well I didn’t chop off my head but I did lose 24 lbs in the last 6 weeks due to intensive remote coaching and diet by ya boy 
