Shawn was introduced to us through one of our loyal 6 AMers named Kevin after they participated in what they called a “less than scientific experiment“.

You can read about their entire experiment above, but the gist of it is that over a 30 day period with Shawn only running for excercise, he lost more weight than Kevin, but he lost fat and muscle. Kevin with CrossFit as his exercise of choice, lost fat and gained muscle at the same time.

With the hard numbers right in front of his eyes, Shawn knew what he had to do next, come to Cróga and give it a shot.

Well, give it a shot he did, and after 5 months of steady attendance and persistence Shawn went into the dunk tank again and the results were fantastic. Shawn had gained 8 lbs, which for many would be a disappointing number to see, but 7 lbs of that were PURE MUSCLE!

After seeing these numbers, and having watched Shawn’s hard work over the past few months, it was a no-brainer to reward him with our member of the month. He’s got such a positive attitude and great work ethic and it shows in these results. Congratulations, Shawn, we’re proud of you and looking forward to seeing what the results show in May of 2016.

Here is a little Q&A with Shawn about his experiences here at Cróga CrossFit

(Coach Dave): When did you join Cróga?

(Shawn): I believe I Joined in July or August.

(D): What were you doing before for fitness?

(S): Prior to joining, on a good week, I ran 2-3 x per week (2-3 miles per run) in the morning. I also chased U-10 soccer girls around the field two days a week (coaching my middle daughter’s soccer team).

(D): What improvements have you seen in the way you look, feel and perform?

(S): Initially, I was discouraged because I was gaining weight. One of my initial goals in joining Croga was to lose weight and reduce body fat percentage. I do feel much stronger overall. Although I have gained nearly 8 pounds since joining, I was pleasantly surprised to find out that my overall body fat percentage has not gone up and shocked to find out how much muscle I have added.

(D): What’s your favorite WOD?

(S): I can’t say I have a favorite… maybe any WOD that doesn’t include handstand pushups. Honestly, no matter what the WOD, I am always encouraged by the camaraderie and positive energy of the Croga members.

(D): What’s your least favorite WOD?

(S): Anything that requires weight to be pushed above my head.

(D): What do you love about CrossFit?

(S): I have a love/hate relationship with the intensity of CrossFit. I love the feeling of accomplishment as I drive home after completing the 6 AM workout. I do enjoy that I am learning new movements and developing new muscle groups. I appreciate having the ongoing instruction/guidance during each class.

(D): What’s been your favorite culinary discovery since joining Cróga?

(S): I have to admit I have been more willing to indulge my doughnut craving now that I have joined. I justify the treat as a reward for the intensity of Crossfit. That is probably the worst answer to give, but that is one of my goals for 2016: to adjust to a more nutritious diet.

(D): What is your biggest fitness goal for the upcoming year of 2016?

(S): Now that I have a baseline, I want to decrease my body fat weight by 3-4 pounds and add another 1-2 pounds of muscle by summer 2016. I would like to be able to do double unders and Kip-ups with more proficiency.

(D): Pull-ups or bench presses?

(S): Uhhhh… do we ever do bench press in Crossfit??? I would choose pull ups even though bench press is easier.