1.      How long have you been with CrossFitNomad?  My first WOD was on October 15^th 2012 and I’ve been PR’ing ever since!

2.      Favorite Workout/WOD/Exercise? Handstand Pushups, Power Cleans, & Tabata Hollow Rock cash out with my fellow Daybreakers!

3.      Least favorite Workout/WOD/Exercise? Anything that doesn’t involve CrossFit.  I went to a regular gym one time since beginning CrossFit back in October and I vowed never again.  The only squat rack was being used for curls, there were no bumper weights to throw around and 90% of the gym was machines and ellipticals.  It just felt wrong.

4.      Favorite Workout shoes/clothes brand? No question here, my CrossFit Nomad 2POOD shorts!

5.      Favorite Food/Paleo? Steak, Pork, Bacon, Chicken, Fish…..actually any type of meat!

6.      Favorite Cheat Food(s)? Hot Wings, Tenders, Pizza & Mexican.

7.      Interesting Fact about You?  I won a Gold Medal and set a record for best time up The Aggro Crag on Nickelodeon Guts! I’m kidding, but if you were born in the 80’s you know you just got a little jealous.

8.      What were you doing before CrossFitNomad? How did you hear about CrossFitNomad and/or CrossFit?  About two years before beginning CrossFit I had worked my way through P90X and Insanity a couple of times each and believed that I was in pretty decent shape.  Once my daughter was born in August of 2011, I began to lose my motivation for those home workouts and they gradually took the back seat to much needed sleep.  I had always been intrigued by CrossFit and knew that Tony Horton and Shaun T weren’t cutting it for me anymore.  When Sam Nelson began working with me at SES I noticed the CrossFit sticker on the back of his truck and immediately asked him about it.  He told me about the free class that CrossFit Nomad offered, so I figured what the heck let’s give it a shot.  I showed up at the box about a week later and I’ve kept showing up four or five times a week ever since.   

9.      Give us some insight as to your thoughts after your first workout at CrossFit Nomad?  After a brief blackout of some sort, “What just happened???” And then it moved to “That was awesome! Where do I sign up?”

10.  Tell us a little about then VS now in regard to your performances on a couple of the benchmark WODs, such as Fran or Cindy?  I haven’t done any of the benchmarks twice yet to see improvements, but I did recently get my first double unders and my first muscle up!

11.  Do you have any special or successful CrossFitNomad memories/moments?  Love the camaraderie of the Daybreakers.  Nothing like starting your day of at 5:30 am kicking tail with a great group of folks!

12.  What advice would you give to a newbie or someone just joining CrossFitNomad?  Show up, that’s half the battle. Don’t try and keep up with everyone else at first, it will come. Embrace the suck and keep coming back.  You WILL see results and it WILL make changes in your life physically and mentally. 

13.  List some stats:  ex:  back squat, deadlift, named WOD and time, etc.

Isabel 6:42             Grace 4:18       Diane 11:19

Clean & Jerk 200lbs          Push Press 185lbs        Jerk 215lbs

1.      How long have you been with CrossFitNomad? Since February 2012
2.      Favorite Workout/WOD/Exercise? Crossfit Total is always fun just to see if I can beat my last score and I love anything with running or wall balls.
3.      Least favorite Workout/WOD/Exercise? Anything with burpees!
4.      Favorite Workout shoes/clothes brand? Inov-8 Shoes, Nike Clothes
5.      Favorite Food/Paleo? I have this ground turkey, bell peppers, and cabbage combo that I threw together one night and it’s delicious! It’s all about experimentation!
6.      Favorite Cheat Food(s)? Mexican, I love Chips & Salsa
7.      Interesting Fact about You? I love the smell of the inside of a new Tennis Shoe, lol! That is kind of weird though, not interesting. So…I have 3 brothers. Every summer all 4 of us and our families go to the beach with our parents. We all stay in one big house together and it’s honestly the highlight of our year!
8.      What were you doing before CrossFitNomad? How did you hear about CrossFitNomad and/or CrossFit? I was running road races & doing triathlons. My friend from church had been trying to talk me into it for months. So, I finally gave in and so glad I did! Thanks Kerri Wellendorf!
9.      Give us some insight as to your thoughts after your first workout at CrossFitNomad? My husband & I came to visit CFN one night and try it out. Lee Thompson and Andrew Lopez were both very warm & welcoming to us. We felt like everyone was a big family. We did a strength work-out and everyone was so encouraging. We left there that night and knew that we wanted to be a part of such a great group!
10.  Tell us a little about then VS now in regard to your performances on a couple of the benchmark WODs, such as Fran or Cindy? I actually started Crossfit in June 2010 at another box. My husband & I moved which is how we found CFN. Since I started I’ve seen vast improvement in everything I do in the box. When I started I didn’t even know how to do a proper squat. Now, not only can I do a squat but I can squat with some heavy weights too! I also could not even hang on the pull-up bar for more than a couple of seconds. I still have to scale pull-up’s but at least I can hang and pull now!
11.  Do you have any special or successful CrossFitNomad memories/moments? Most of my training last year at CFN was done while I was pregnant. We just had a sweet baby girl in January. J The whole time I was pregnant and working out everyone was so encouraging to me! Then, while I was out I had people sending me messages about how they missed me & could not wait for me to come back. I think CFN will always hold a special place in my heart b/c of that very fact!
12.  What advice would you give to a newbie or someone just joining CrossFitNomad? I would say to keep coming back! I remember the first few months of Crossfit for me were very humbling. I thought ‘I’ve run marathons before…I’m in shape’ but little did I know. Honestly, Crossfit can be very intimating at times. There are a variety of athletes in each box. Don’t be ashamed to scale ANYTHING! Remember that form is far more important than beating the guy next to ya! I wanted to quit so many times in the first few months b/c I just felt like I was just awful. I had NEVER lifted weights before! Now, my name is on a few of the lifts on the leader board. I believe that to be true b/c I always listen to the coaches when they correct my form. I still love to be critiqued when I’m doing something wrong b/c I want to do it right! Over the past 3 years I’ve had to leave Crossfit for months at a time due to various medical reasons. It’s always so tough to come back, so I understand where you are at. Just try to take it a day at a time and don’t compare yourself to others. Keep a daily log of your workouts so that you can go back and look at how you’ve improved! Remember…keep coming back!

WOD 1: The Kazmaier

In this WOD competitors will have 3 minutes to place 5 stones starting with the lightest weight up to the heaviest. Once the stones have been placed they will sprint to flip their tire size and their time will stop. Whatever time is remaining in the 3 minutes can be used to gain bonus points by continuing to flip the tire. For every additional flip competitors will be credited with 1 point.

Atlas stone Tire Flip Sprint
Light Weight Men: Stones will range from 72 – 165 Tire will be roughly 400 pounds
Middle Weight men: Stones will range from 95-188 Tire will be roughly 500 pounds
Heavy Weight Men: Stones will range from 148 – 215 Tire will be roughly 850 pounds

Womens RX: Stones will range from 65 -148 Tire will be roughly 300 pounds
Womens SC: Stones will range from small plates – 95 lbsTire will be roughly 150 lbs

WOD 2: The Deadlift

Competitors will be given a bar and large stack of weights. At 3..2..1..GO you will have 12 minutes to find a 1RM. What ever your highest weight is at the end of 12 minutes will be your 1RM (duh).

I haven’t seen deadlift in a comp in sometime … hoping to see a lot of PR’s as comps always seem to bring the best out in us!

WOD 3: The Bench-lando

This WOD will consist of a Stone Squat movement done at the Rob Orlando Hi Temp Comp and the good old classic … BENCH PRESS!

This WOD is a 6 Minute amrap of the following:

Each competitor will begin by ground to shoulder with a stone then performing squats once its on the shoulder. Once the allotted reps are hit the competitor witll then go straight to bench to complete the allotted reps.

The AMRAP will consist of 3 rounds. If you complete all 3 rounds in the allotted time just start over! Your overall score will be based on the total number of reps

RD 1: 15 Squats then 5 Bench Press
RD 2: 10 Squats then 5 Bench Press
RD 3: 5 Squats then 5 Bench Press
If you complete…repeat…

Weights are as followed:

Light Weight Men: 115 Pound Stone + 185 lb Bench Press
Middle Weight Men: 130 Pound Stone + 205 lb Bench Press
Heavy Weight Men: 150 Pound Stone + 225 lb Bench Press

RX Women: 90 Pound Stone + 105 lb Bench Press
SC Women: 55 Pound Stone + 75 lb Bench Press

• Eat no less than two hours before the WOD. Three hours is usually better, especially if you tend to have a nervous stomach on workout days.
• During the multi-hour fast of your night’s sleep, your body’s store of glycogen was reduced. The fastest, most efficient way to restore this vital fuel source is by eating carbohydrates.
• Eat a lower glycemic index food 2 or more hours before starting, your gut will have time to digest it and slowly replenish glycogen stores. Fruit is a good choice here.
• Keep the meal low in fiber
• Include protein, especially the branched-chain amino acids.
• Hydrate well. As you have slept the night before, your body may be down 20 ounces from normal hydration levels. Failing to replenish right away sets you up for dehydration and a disastrous workout. I have been using the Pedialyte packets with water and have seen good results on workout days.

Food choices

• Fruit with eggs. Bananas, peaches, cantaloupe, honeydew and watermelon are good choices.
• Applesauce mixed with protein powder
• Baby food, including animal products.
• Liquid meals. Smoothie etc.
• Sports bar with protein, however this is the least attractive option.

10 minutes before you start

• Take in 100 to 200 calories from a few ounces of sport drink or gel, followed by 6 to 8 ounces of water; this may give you the energy boost needed right before starting.
• The purpose of this 10 minute topping off is to replenish glycogen stores while ensuring adequate hydration levels.

March 2013

Shane Decker

Congrats to Shane Decker!  Shane has been with us for 10 months and even though he will no longer be training with us, he will always be a Nomad!  He is moving to Decatur, AL and will continue his training with our friends at CrossFit Protocol.

1. How long have you been with CrossFitNomad?  Since June 2012

1. How long have you been with CrossFit Nomad? I started CrossFit Nomad August 2012.
2. Favorite Workout/WOD/Exercise? I really enjoy doing HSPU or finding my max on anything.
3. Least favorite Workout/WOD/Exercise? Anything with burpees I strongly dislike!
4. Favorite Workout shoes/clothes brand? I wear whatever I think is cute…most likely Under armour or Nike.
5. Favorite Food/Paleo? I don’t exactly follow Paleo but my favorite healthy food is a good salad.
6. Favorite Cheat Food(s)? My biggest cheat is Ice cream….COOKIE DOUGH!
7. Interesting Fact about You? I moved to Madison In July 2012 for nursing school from Florida; I did gymnastics competitively for 15 years.
8. What were you doing before CrossFit Nomad? How did you hear about CrossFit Nomad and/or CrossFit? Before Crossfit I was going to a regular gym doing some weights and cardio. I heard about Crossfit through friends back in Florida and did a few classes and did not like it but when I moved to Alabama I tried it out and got addicted.
9. Give us some insight as to your thoughts after your first workout at CrossFit Nomad? After my first workout at CrossFit Nomad I thought I was going die but I knew if I kept doing the workouts it would just get easier.
10. Tell us a little about then VS now in regard to your performances on a couple of the benchmark WODs, such as Fran or Cindy? I don’t exactly know what my WOD times are but I know that my Push Press max went from 75lb to 95lb.
11. Do you have any special or successful CrossFit Nomad memories/moments? Going to a local CrossFit competition and seeing my fellow Nomads competing (I even helped judge some events). This was very motivating for me; just seeing how athletic everyone was really pushed me.
12. What advice would you give to a newbie or someone just joining CrossFitNomad? Go at your own pace and have fun!!
13. List some stats: ex: back squat, deadlift, named WOD and time, etc. Back Squat: 155lb Deadlift: 225lb Push Press: 95lb Grace: 3:34 RX

When he first started CrossFit, he weighed about 300lbs.   He signed up to do the Lurong Paleo Challenge in September. This consisted of a 9 week challenge that incorporated a daily food log, goals and weekly workouts.  The first two weeks, he completed 3 benchmark WOD’s, that he would revisit at the end of the challenge to measure how much he had improved.  One of the workouts, Randy, which is 75 snatches at 75# he had a 4 minute improvement!  He has also lost 50 pounds!

“I have noticed a significant gain in my strength/endurance since I have joined CrossFit Nomad; also my energy throughout the day as also increased significantly. I really enjoy working out with everyone. Everyone is very encouraging and friendly, while pushing you to finish”, quotes Tyler about being at CrossFit Nomad.  Tyler is very consistent in his training and trains about four times a week.  He is also very diligent about his diet.  He understands that you cannot outrain a crappy diet.

Over the course of a year, he had become the heaviest and most out of shape he had ever been. The weight of his gut was taking a toll on his back. One day, he had tried to jog, which ended up putting him in the ER, 8 months after the wreck. He was experiencing severe back spasms and stiffness over time. A friend of his, who is also a medical doctor, suggested he do CrossFit (he’s a member of a local affiliate). He joined CF Nomad the weekend prior to the start of the Lurong Paleo Challenge, so he signed up for that as well. He’s been ~95% Paleo and attends the 0530 CrossFit class about 4 times per week. With the experienced staff at CrossFit Nomad, he is able to scale the workouts to his ability and around his injuries. After 7 weeks, he’s gained mobility as well as strength, and a good deal of back pain has been alleviated. Joyner is very diligent in his training and his diet and the work is paying off.

Stats

Body Weight

Starting: 212#

Current: 198#

Bench Press

Starting Weight: unk
3 Rep Max: 195#

Back Squat

Starting Weight: bar (45#)
5 Rep Max: 155#

Overhead Squat

Starting Weight: PVC (could almost do 45# bar)
3 Rep Max: 85#

Pull-ups

Starting Resistance: green band
Current Resistance: purple band

Running

Now able to run ~3 miles or more, comfortably

The first weekend of October 2012, he completed Warrior Dash, but he didn’t do it alone. He was joined by a group of friends that he had never met before June 4. If that was his only personal accomplishment it would have been worth the last 5 months of work, but it doesn’t stop there. He is down to 213 pounds and in the best shape of his life. Every time he tests himself on a strength workout, he sets Personal Record’s, or PR’s. He admits he cannot compete with some of the stronger athletes, but he says “I can beat the shit out of that guy from June”. RecentIy, he did 29 un-assisted pull-ups and had a substantial PR on back squat. “I am going through some personal battles at home, but my Nomad friends are helping me get on with life; you cannot put a price on that. Thank you Nomad”. He never would have guessed that he could love a work-out or gym, but this “ROCKS”!