Cole has been a member of ours for about a year and a half now and he has really come into his own as an athlete at Cróga. When we first met him it was obvious that he was athletic and he had some CrossFit experience, but he needed some fine tuning to his movement and just a little more time doing CrossFit before he would really take off.
Well, over a year and a half Cole has really come into his own, just plugging along, adding more and more volume and focus to his fitness and it has really started to pay dividends.
The second half of this year he’s started to attend 2 classes a day a few times a week when he has time and has begun setting short term very specific goals that are just out of his reach to help motivate him to do the extra work to reach his goal and he’s been very successful.
Most recently, he set a goal to get his first Bar Muscle Up before his birthday, which was about 6 weeks away.
At first his progress was slow and I was a little worried he would give up on it because it didn’t seem like he was really going anywhere and the improvements were so minor that most people wouldn’t be satisfied or think it was going to happen, but he stuck with it and was 100% determined and practiced DAILY (sometimes twice a day until his hands were ripped to shreds) and he made it happen a couple weeks before the deadline.
He then proceeded to begin to master the skill getting a few each day including a few on his actual bday, which was very fun to watch.
This reaching of a goal only helped put more wind in his sails and we’re very excited to give him our Member of the Month award and watch where 2017 takes him with his increased focus and drive to improve as an athlete. Next step, 225# Clean & Jerk! Get it Cole!!!
Here is a Q&A with Cole about his experience here at Cróga:
(Coach Dave): When did you join Cróga?
(Cole): Aug/Sept 2015
(D): What were you doing before for fitness?
(C): Drinking beer and talking about running.
(D): What was your first workout? First reaction to your first workout?
(C): I can’t remember what the first workout was, but I remember feeling like I was going to die.
(D): What improvements have you seen in the way you look, feel and perform?
(C): I’ve lost 30 lbs. much stronger, better endurance.
(D): What days and times do you come to Cróga?
(C): 4-5 days a week and fluctuate between mornings and afternoons depending on schedule.
(D): What’s your favorite WOD?
(C): No real favorite but I prefer heavy lifting vs. cardio.
(D): What’s your least favorite WOD?
(C): 16.5 Thrusters & Burpees over bar 21,18,15,12,9,6,3
(D): “The Cole S. WOD” What would it be?
(C): 3 rounds row 250m, 10 deadlifts, 10 sholder to overhead
(D): What’s your favorite post workout routine?
(C): Rom WOD and eating
(D): What do you love about CrossFit?
(C): I’m very competitive so I enjoy having a group of people all pushing themselves in the same class. The fact that workouts are created for you and contsantly changing to improve different aspects of your fitness is great.
(D): What’s been your favorite culinary discovery since joining Cróga?
(C): Protein Pancakes
(D): What’s your biggest fitness goal for the up coming year of 2017?
(C): 315lbs back squat, 405lbs deadlift, 280lbs bench press, 255lbs clean + jerk, ring muscle up
(D): What words of advice do you have for new members or people considering joining Cróga?
(C): For new members I would stress showing up as often as you possibly can. I started going 1-3 days a week in the beginning and had trouble seeing results/improvement I wanted. If you’re considering joining you need to just do it. All of the coaches and other members are great and whether you’re already an athlete or you struggle getting off the couch Cróga will challenge you and provide the guidance necessary to reach your fitness goals.