We are proud to post this excellent essay by Genevieve DeBuck, daughter of all-star member, Ray. She was so inspired by her dad's weight-loss and commitment to a healthier lifestyle she wrote about it. It's important to note that the hard work we do each day extends beyond the gym. Not only does your life improve but those around you can also reap the benefits. Thank you to Ray for sharing this with us!
21 March 2014
Are you concerned about your health and wellness? Do you like a challenge? You should try crossfit. Crossfit is a high intensity exercise program that focuses on weight training, aerobic exercises, and gymnastics. Crossfit will improve your health, challenge you, and change your life.
My dad has been doing crossfit and has had amazing results. He has lost 41 pounds and has become stronger, leaner, and more flexible. His health has improved greatly. He has more energy. His doctors are very impressed with how much better his health is since doing crossfit.
Crossfit centers are not called a gym, they are called a box. My dad’s box is called Bayonet Crossfit in Shelby Township. They have a daily WOD which is the workout of the day. These workouts include high intensity exercises like doing stretches, running, squats, pushups, pistols, snatch, clean, clean and jerk, box jumps, and burpees. These are all designed to challenge you to help you lose weight and make you stronger. Crossfit emphasizes intensity. My dad’s box says “If it doesn’t challenge you, it doesn’t change you.”
Crossfit will change your life for the better. It is more than just fitness, it’s more like a community. It is made up of friendly, supportive members and trainers that share the same love of crossfit. They inspire you to improve your fitness and life. Although you may get results at a regular gym, at crossfit you will receive better results. My Dad only attends crossfit three days a week compared to attending a regular gym daily.
Being healthy, being challenged, and changing your life can all be obtained by trying crossfit. This is why you definitely should try crossfit. You will receive the results that you hope for. Crossfit will make you happier and healthier in your life. If my dad can do it, so can you!
On the CrossFit HQ Facebook page today, Coach Derick got a picture shout out for what else???.... Being awesome of course. He was featured doing a one armed snatch at 105 lbs.
Now, I know what you're all thinking.... HOLY SH*T that's impressive. And no doubt it is. But don't worry, we don't expect everyone who walks into our gym to be able to snatch heavy weight with one arm. Derick is an experienced and very well trained CrossFit coach and athlete. We are the first to tell you not to try this unsupervised and without the proper coaching and experience.
So why is this impressive? Well besides the obvious it's really a matter of great technique executed to perfection. CrossFit uses fundamental movements that follow the "core to extremity" movement pattern. Meaning, the origin of power starts with the core and moves outward to the extremities. You are able to generate a great deal of power by using your hips. As you will find in CrossFit workouts (and movements) power is generated with the hips, full extension of the hips to be exact. Try jumping off the ground without fully extending your hips (so remain kind of bent over/ hinged at the waist). Compare this to the height you get when you fully extend through the hips. A much higher vertical jump, right? This concept applies when looking at Olympic or Power lifts, such as the Snatch. Derick did not bicep curl up 105 lbs then press it (although I'm sure he could if you asked him to). He generated power in his core (hips) and was able to move a moderately heavy amount of weight efficiently.
When this blog post was written, Derick's photo had over 7.200 likes and hundreds of shared on Facebook. Make sure to check out the Bayonet CrossFit Facebook page as well as the CrossFit HQ Facebook page! Click the link below to view the posts and comments on Facebook!
Brian and Sasha Zabel have been members since day 1. Below is a testimonial from Brain and Sasha and we thank them for taking the time to reflect back on their year with Bayonet CrossFit! (also check out Sasha's before and after pics!)
One year down…life to go! While that would not typically sound like a good thing, with CrossFit it describes pretty well how your life’s goals and ambitions are changed when you see the results of just 1 year at Bayonet. Just about a year ago Sasha told me she would like to try this “CrossFit Gym” that one of her Zumba instructors told her about. Maybe she thought it was a good thing for us to do together, or maybe she was just tired of my lean runners body…jury is still out on that one. Obviously I am writing this because I agreed to try it with her. Looking back on that decision and the past year there are a number of things I could say about the Bayonet CrossFit experience! Like any experience of course there are positive and negative things to say, but overall the experience has certainly been life changing…probably more for Sasha, but also for me too!
Prior to CrossFit I was an avid distance runner and Sasha was a Zumba maniac! I took up running about 10 years ago to try and lose the extra 50 or so pounds I had been carrying since…well let’s just say a long time, and Sasha took up Zumba to lose…well probably just to get away from her husband on week nights, since she didn’t really have anything to lose weight wise. So we were both somewhat dedicated to working out prior to the Bayonet Experience for whatever reasons we had! Since joining Bayonet our focus and fitness goals have certainly changed.
First off I have probably run the same number of miles all year while doing CrossFit as I would have done in a single month prior to CrossFit, and Sasha rarely even makes it to a Zumba class now. Rather than worry just about being skinny, now we worry more about our 1RM or finishing time, for whatever workout we did that day (Not that skinny is ever forgotten though)! Even on days that work prevents me from making it to a class, CrossFit has still changed my focus from being “running only” to improving my physical health overall and focusing more on strength training. Sasha of course is now a complete addict! Bleeding hands, bruised chins, strained muscles…and the list goes on and on, will not cause her to miss a class! I don’t think in the 6 years we have been married that I have ever seen her so dedicated to one thing.
That is the best thing I think I can say about CrossFit…there is always a goal that we are pushed for, which keeps it interesting and addicting. Whether it is a physical appearance improvement, an increase in max reps or weight of one of the many lifting movements, or even a decrease in the time for a WOD, there is always motivation. And of course on days where motivation has seemed to be lacking there is always a Bayonet coach there to push you.
At this point let’s give a little shout out to the Bayonet trainers…they may not be sensitive, certainly do not have a lot of tact and are probably not cut out for any other type of job other than CrossFit training, but they certainly are worth the trip every day to the box and have each members goals and weaknesses in mind when helping them correct their form and push through the WOD’s. So thank you Derrick, Adam, and Jenn, for as Derrick would say “just being awesome”!
Enough of the praise…time for some of the improvements Sasha and I have seen in the first year. We joke now about the first few months we were at Bayonet and the amount of weight we could only lift. Remembering back, I recall that neither of us were able to do 1 pull up without an assist band when we first started. Not the case now...we actually prefer to do the WOD’s without a band since it is faster and obviously easier after doing a few thousand of them over the last year and finally learning that “kipping” thing! When I first tried an overhead squat I couldn’t even do the bar, and while that is still one of my most challenging movements, I’ve been able to increase the weight more than 100%. If anyone was there the first time we did a WOD that involved jump roping, you might recall lying on the floor laughing at me for not being able to do more than 2 singles in a row! Now, I’m still practicing double unders, but singles are certainly not a problem to rock out.
For Sasha, well she still throws the bar down a lot when she is frustrated, but now it makes a much louder noise when it hits the ground since it weighs twice as much as when she started. I have a feeling pretty soon I may not be required at home to lift or move things as her CrossFit time increases! She also now has an army of veins sticking out of her forearms, I can’t even recall the name of all of them, but remember joking about her first one she named “Fran”. I’m pretty sure she can beat me in number of push-ups now too, but that goes to show how her dedication has paid off compared to my stellar lack of attendance (Sasha 5 days a week, Brian maybe 2 on average).
Of course Bayonet and CrossFit are about more than just a workout. Our diet has also been changed quite drastically thanks to advice from the coaches and the drive to perform that comes from the CrossFit experience. I don’t think we have made pasta for dinner in the last year, which is probably something I miss the most as a former distance runner! Now we are focused on eating to add muscle and live healthier. We certainly had no idea what “Paleo” was before coming to Bayonet! Although we are always complaining about eating the same things, seeing the results we have seen in the last year make it worth it in the end, and of course there has always been a cheat meal (or Day!) thrown in to break up the monotony!
All in all we are certainly locked in for another year of sore muscles, ripped skin and Derrick in our face! Who doesn’t want things like that??? We are both looking forward to seeing the improvements we will see this year, and probably laughing at our current stats in our workout books again a year from now. Year one brought plenty of blood, sweat and tears. It brought times of defeat, only to rise to moments of success after being pushed just a little harder. Goals were met only to be replaced by new ones, a new obsession found and shared by a husband and wife that only those who CrossFit together can understand and most important new friends were found to help push us along a journey to better health and performance. Thanks Bayonet members and coaches for a year that will not be forgotten!
The Week TWO Bulletin has a lot of important info! Make sure to read through it! Also, look at the testimonial from Matt C! He has made incredible progress since he started with Bayonet and we are SO PROUD of him! Don't forget that the FESTIVUS Games Tailgate is this Saturday, April 19th!