CrossFit Campbell

April 2012 Athlete of the Month: Chett Garcia

   I'd be lying if I said this wasn't one of my goals; to be athlete of the month.  That said I have many more goals that I am headed towards and few that I have reached.  If I am being completely truthful, this nomination is kind of a double nomination because there is no way I would have stayed on Paleo or spent as much extra time practicing things if Rachel hadn't been working with me and helping push me.  I owe this as much to her as I do to Courtney and myself. (We've dined out with these two, trust me when I say, Rachel makes us ALL think twice about what we consume! Chett truly has a great woman at his side). If you don’t believe that Crossfit Campbell works, check this out!

   This is Rachel and I at the end of 2010…

   Two weeks later I went Gluten-free, which lead me on the path that Courtney and Crossfit promotes which is a complete view of health.  In this picture I am weighing between 335 and 340 pounds.  Something changed in January though.  I agreed to eat Gluten-free and see how it goes and really ramped things up a few months later as we removed Dairy and Soy from our diet.  We noticed improvements with that simple switch and in September of 2011 we started eating a strict Paleo diet.  I can’t even explain how stark the change was, truly night and day.  I had more endurance during my workouts and more energy throughout the day.  I dropped 20 pounds in the first month and have steadily lost weight for the past 7 months.

   This is Rachel and I at Courtney’s open house last month, and as of writing this post, I weigh 281 pounds.  That is a (net) loss of about 59 pounds.

   The other thing I have to mention is that Courtney really has created a culture of hard work, patience, and perseverance that helps me work towards all the goals that I have created to keep me improving.  Not to mention we always manage to have fun!  His programming, coaching and facility have done amazing things for my strength, speed, and endurance. With that, I’ll let my numbers do the rest of the talking…

Back Squat: went from 250# to 450# (80% increase!)

OHS: went from Wooden Dowel to 215# (Shit Damn Howdy!)

Cleans: went from 115# to 235# (104% increase!)

Snatch: went from 45# to 145# (222% increase!)

Press: went from 125# to 200# (Damn Chett, only 60% increse?) :-)

1 Mile Run: 12:00 minutes to 8:20 (shaved 32% OFF!)

Burpee in a minute: 7-8 to 15-16 (impressive, that's a whole lotta Big Man to move about!)

2011 Athlete of the Year: Nicole Cornett

   2011 AotY was a no brainer in my opinion. I usually have an idea of who I think deserves this, and my mind is pretty much made up (unless someone really opens my eyes for me). I asked Maria, Tony, & Jason and without hesitation got the same answer from all.
   Nicole really embraces what we are at CFC. We are family. She is a mother to several, a wife to one, and a friend to all. Nicole can be counted on to be one of the biggest supporters of those around her, and to be quite honest she balances me out in the 7am hour.
   Nicole rarely misses a session, and often does double days when dropping off the kids for the MAX Fit Kids hour. You thanked us in your letter, but Nicole, we thank you! Coach C

    2011 was a good year for me.  I continued the hard work that I started in the fall of 2010 when I started at CFC.  Courtney continued to push me beyond my comfort zone, and ALWAYS asked me to do a little more... a little harder -- and I saw the results from that.
   Sometimes he'd just give me a look if he thought I was slacking...that was enough.  If left to my own devices, I would like to take it a little easy some days, but Court would never let me do that -- Thank you!!

Some highlights:

Got leaner, and won the Paleo Challenge.

Went from no rope climbs (and no hope of being able to climb) to climbing to the ceiling

Went from black band pull ups to being able to do 5 kipping pull ups

Went from double-under failures to being able to consistently do them every other jump

My lifts have all gone up as well.

Some increases from Jan. 2011- Dec. 2011 are:

Deadlift- from 135 to 235

Press- from 55 to 82.5

Overhead Squat- from 15 to 85

Squats- from front squatting 90 to back squatting 175

 Example of a WOD change:

"Jackie" in March was 11:04 and a green band for pull ups

"Jackie" in October was 9:44 and a blue band for pull ups

    I also reached some personal goals. One goal was to complete the NorCal Tough Mudder, which I did.

   Another goal was to be in the top 5 in my age bracket on the rower.  I tracked my meters on the Concept 2 site to provide motivation.

500m @ 1:40.2 -- 1st in US (7th in all ages)

2000m @ 7:44.5 -- 5th (up from 21st place last year)

   At the risk of sounding totally corny, joining CFC has changed my life!  I am fitter now than I have been since high school, am a better mother, a nicer wife (right, Larry?), and can now "fit in" and walk around Los Gatos in my workout clothes like all the other middle-aged moms :)

   Seriously though, I look forward to coming in to CFC every single morning.  That is HUGE, considering that I am decidedly not a morning person.  We have great coaches, and a wonderful, supportive community of people here. Thank you all for cheering me on and believing in me.  That means more than you could possibly know. 

   Congrats on athlete of the year Nicole. We really did all come up with the same name. You have been kicking some serious a@s this year. Can't wait to see what you can accomplish next year. Coach T

   Hey Nicole Cornett, great job. You definitely deserve it. Coach J

June 2011 Athlete of the Month: Jason Lane

I first came to CFC a little over a year ago.  I was in, what I thought, was good shape. If you had asked me if I thought I was fit, I would have said yes. I was in better shape than most people I knew who were my age. I was going to the gym five times a week and training to run a half marathon. I had been going to a big box gym for years. Spending 2hrs a day training and sometimes more. It was starting to get old though. Boring. Monotonous.

A couple years back I started doing research, looking for ways to cut down my gym time and add some fun to my workouts. I began to focus more on functional strength training, performed at high intensity. As a result I had to change the time I went to the gym. Mostly because it’s hard to keep up the intensity when the gym is packed, you’re waiting on equipment and lacking the space needed. Not to mention the looks you get from people when you’re doing something other than traditional strength training in a Globo Gym. Next time you’re in a 24hr, try banging out a Crossfit WOD. You’ll understand completely what I am talking about.

In April of last year my good friend Laura told me I should come check out this place she’d been working out at in Campbell. She said she was getting her ass kicked doing this Crossfit stuff and that she really thought I would enjoy what it has to offer. I had never heard of Crossfit before and was a bit skeptical of Laura’s evaluation of how effective it was. Still, always up for a new challenge and learning something, I decided to check out one of the free intro classes.

I was hooked after my first session. I used to frequently say, before coming to CFC, that if you don’t feel like throwing up then it’s not exercise. Those first few months I felt like I was going to puke often. I loved it. I had finally come home. I had finally found someplace where I could continually challenge myself. Where I could push the boundaries of what I think I can do. The best part is, I had found a place where there were people who worked out like me. I could see them all over, on the floor lying in puddles of sweat gasping for air and doing the bacon sizzle after a WOD.

The greatest thing about coming to CFC is the coaching. Courtney is a fantastic coach and he is a stickler about using proper form. I am a bit of a form freak myself. I could care less how much weight you can push around today if you can’t do it again tomorrow because you blew out your back executing a lift with bad form. I have heard Courtney say time and time again“ live to lift another day”. I couldn’t agree more. That’s the main reason I love to workout. I want to live a long and healthy life. Well that, and look to like a sexy mofo.

Seriously though, Courtney has created an environment where lives are changed, real work is done, goals are achieved and fun is had. I am glad to call Courtney my couch and my friend and to be part of the CFC family.

Here’s the bottom line. At 37 I am the fittest I have ever been in my life. I know I said I thought that I was pretty fit when I came to CFC. The guy I am now could wipe the floor with that dude.

Here are the numbers. The data:

May 2010

Dead Lift = 315

Military Press = 115

Front Squat = 175

Bench Press = 220

1 mile run = 8min+

Double Unders = laughable and slightly dangerous to those near by because I used throw the rope in frustration.

OHS = an over head what? (dowel/stick)

May 2011

Dead Lift = 450 (500 here I come)

Military Press =165

Front Squat = 285

Bench Press = 260

1 mile run = 5:45 (holly shit! I couldn't even do that in high school)

Double Unders = Banging those bitches out. Sometimes you can’t even hear the rope hit the floor. Ahhhh yeah, son!

OHS = 135

I could keep adding to the list all things I have gotten better at or, that I can do now that I never would have dreamed I could do a year ago (like muscle ups). I think you get the picture though. As we’ve heard said many times before “This shit works”!

Recently I received my  CF-L1 accreditation and I am hoping to one day open my own box. I love this Crossfit stuff and frankly can’t see any other way of working out.

To Courtney and my CFC fam, thanks for all the support, motivation and direction.

Thanks for making me a fire breather and kicking my ass at least 4 times a week, Courtney. I love it!

 
 

 

May 2011 Athlete of the Month: Mike Manuel

So in November of 2009 my wife and I had our first child, Amelia, and it was shortly thereafter that I developed a renewed sense of obligation to myself and my family to try and undo a decade's worth of self neglect — from bad eating habits and poor sleeping patterns to unhealthy work stress and inconsistent exercise.

Some things I was able to correct rather quickly. I shed about 45 lbs in 6 months, mostly cutting calories and sticking to whole foods. And despite being a new parent, I was able to make some small, but positive changes to my sleep quality (which I can summarize here in five words: just go to bed earlier).

In August of 2010 I was slimmer, but my weight loss efforts took a lot of my muscle mass with it, so I wanted to get back into the gym, however, this time I wanted to try something different. Two of my coworkers suggested I check out CrossFit  — so I did, on YouTube. Big mistake.

I watched a few videos of random fire breathing freaks and I just didn’t think this sort of thing was do-able (or sustainable) for me, but then two things happened that made me reconsider: 1) I learned that my brother in the military had been doing CrossFit for years, so he provided me with some healthy perspective on the programming; and 2) I learned that there was a CrossFit affiliate (CFC) right here in my backyard, so I emailed Courtney and he encouraged me come try it for a week. So I did.

That was arguably the best health decision I’ve ever made.

I’ve been part of CFC for nearly 9 months now and I’ve made some incredible progress toward my original goals, much of which I attribute to the programming at CFC. I think Courtney’s approach to CrossFit is damn smart, I know it has helped me realize gains faster and with less risk than I might have otherwise experienced at another box. All I can say is that Wendler works. Paleo eating works. Mobility workouts work. All the metcons suck, but yes, they work too;) I've had the chance to visit other affiliates over the last several months and to our benefit, I have yet to see others using programming that is as comprehensive in combination as CFC.

While the personal results are what I want and work for, I also know that doing this along side other athletes in the 7 a.m. class x4 days a week and watching them each chip away at their own goals has helped me stay motivated in a way that no other fitness program can really match. I think this is why I’m no longer approaching CFC as simply a means to an end, but rather an ongoing part of a healthy lifestyle.

As I push forward, I’m starting to set my sights on new goals: I’ve been tracking and charting my strength gains and have set some high, but achievable targets leading up to my one-year milestone; I’m aiming for new PRs on most of the benchmark WODs; and later this year I’ll be participating in the Tough Mudder, my first endurance event. But most important is my ultimate goal of being a healthier father and husband for my family. Thank you CFC for helping me to be just that. -- Mike

March 2011 Athlete of the Month: Steve Spangenberg

Our March 2011 AotM is also our Men's Paleo Overall Winner!!! Steve is one of our most consistent athletes, he always arrives early, & performs all aspects of the WOD. Steve, many thanks for your contributions to the 6pm class, I really appreciate it.

With encouragement from Jeanne to try Crossfit, I came in and talked with Courtney. I came in a bit pessimistic and concerned with the type of workout I had heard Crossfit is about. I was concerned this was going to be more about pushing beyond my current strengths leading to potential injuries. Courtney assured me this is not the case at Crossfit Campbell.  It quickly became apparent Courtney is very knowledgeable when it comes to proper form and conditioning so I signed up.  I would give it a try for a week and decide if this is right for me.   Courtney spent time with me at the beginning to teach me proper lifting techniques and to make sure I was not trying to lift too much. Courtney continues to preach this to all of us, often telling us to “leave our egos at the door”, “lift to lift another day”.  Courtney will point out and correct deficiencies when he sees them.    In the first week we were running, squatting, jumping, lunging. We were also doing Ab-mats, push-ups, pull-ups, Burpees and Wall balls. During my first week I remember thinking why is Courtney telling me to do only half as many reps as the others in the class. He explained it was better to not overwork myself at first. I thought I am strong and can handle this but soon into the workouts I was very pleased to be the “newbie”.  Obviously I decided to continue on after the first week.  It has been about 9 months of training at Crossfit Campbell and I love it! The workouts can be fun at times and often an exhausting hour.  Fellow members here are great! There is so much encouragement and camaraderie.   Courtney is a great trainer and motivator.  Courtney runs a tight ship but throws in his comedic touches.   There is a lot to get done in an hour workout including warming up and putting equipment away, stretching etc. and Courtney keeps this moving in a very motivating way.   In my everyday fast paced lifestyle all this is important to me. We get the most out of our hour workouts. These quick intense workouts have proven extremely successful for me and I see the same in the others around me. 

Athlete of the month for me comes right after a Paleo challenge which is no coincidence.  I was much disciplined in my diet and my workouts during these 60 days and the results are great. My energy, speed, strength and concentration have all improved.  I lost five pounds during this time and a total of ten pounds since I began Crossfit. It is not really about what the scale says so to put it another way, I put on muscle and lost fat w/ a net of 7.25 inches lost.  I look better, feel better and perform better and not just in the gym.  I perform better at work, on the slopes, wakeboarding, running etc...  The sixty day Paleo challenge ended but for me I will continue on with the diet and the training. Thanks to all at Crossfit Campbell!

Steve Spangenberg

2010 Athlete of the Year: Tony Colicchio

What a year 2010 has been, a transformation from fat ass to bad ass as most of my friends will say.  I started with CrossFit Campbell the last week in January for a free trial week.  As I sat at Courtney’s desk filling out my information, like next of kin, who to contact when death happens, etc, he was asking what exercise I have done recently and making side bets with Ewa how long I would last.  Courtney had LeeRoy introduce me to everyone and show me where everyone stretches and warms up.  A few minutes later we are “jogging” to building 7, more like a run for me, and as LeeRoy is “sprinting” away he jumps into the back of a pick-up, takes one step and jumps right back out, all the while increasing his distance between me and him on this “jog.”  I thought to myself between gasps of air, damn that was cool, and holy crap that “old man” is in shape.

After that first week I was hooked.  I got my butt kicked hard, but I could see that this was an awesome place.   Most days the 7am class starts rolling in around 6:45, warming up, stretching, smack-talking with Dave.  You feel part of a group and it helps when you don’t really want to get up from that warm bed and go work out first thing in the morning.  Throughout February I was learning the 9 essential CrossFit movements, some Olympic weightlifting moves and feeling better every day.  Courtney kept mentioning the Paleo diet to me and others in the class so I started eating like a caveman, and the fat started coming off.

As the months started flying by I started to get much stronger and faster.   I own a racecar fabrication shop and I am often at the track testing customer cars as racing myself.  I noticed as I have got more fit this year that my concentration in the car has improved and being able to deal with the heat in the cockpit has improved immensely.  We had a few races this year in 100+deg weather with inside the cockpit temperatures of 140+deg.  Competitors would look like they just finished running a marathon after the race, with me feeling and looking much more fresh.

Getting more and more hooked on CrossFit I attended the Level 1 coaches’ seminar and passed the test to become a Level 1 CrossFit Coach in October.  I enjoy being able to help around CrossFit Campbell and see the other members become better athletes.  Recently Courtney with my help started introducing some of Kelly Starret’s Mobility Wods.  I saw a huge improvement in my flexibility and mobility and once Courtney started seeing it as well he started integrating it into CFC’s daily workouts. 

So what can Courtney and CrossFit Campbell do for you?  Here are some of my stats:

Deadlift: February 185lbs 1RM, November 340lbs 1RM

Front Squat:  February 155lbs 5RM , November 225lbs 5RM

OHS: February wood dowel, November 115lbs x3reps

1 Mile Run: February 9+min, October 6min 10sec

Jackie: February 10:32 w/green band pull-ups, October 8:20 w/kipping pull-ups

2000m Row: February 9+min, November 7:12

Oh, and I lost 40lbs of fat and gained 10lbs of muscle mass!

Pretty impressive changes!  If I would have put some of those numbers down as goals for 2010 most trainers would have thought I was crazy.  It is amazing what you can do if you work hard, sleep well, eat well, and have an awesome program like Courtney programs at CrossFit Campbell.

 

 

December 2010 Co-Athlete's of the Month: Larry & Nicole Cornett

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Two of the nicest people to come thru our doors. I have the pleasure of working with their three youngest kids as well. This whole family is kicking ass, new and old alike!

This summer, a friend of mine recommended that I try out CFC after finishing a fitness bootcamp.  I had started out the year feeling overweight and constantly tired, and felt that I needed to continue the good momentum that I had built up.  I looked at some CrossFit videos on-line, and told her "No way!! I could never do that stuff!"  She reassured me that I could do it, and told me that Courtney was fantastic.  So.... I gathered up my courage, and went to check out the 7am class.  Everyone in the class was so friendly and encouraging, that I felt almost immediately at ease. 

My enthusiasm for the class was contagious, and I had soon convinced my husband to join me.  I also started telling everyone who would listen what a great workout I was getting! 

Courtney is always pushing me a little past my comfort zone, and that is allowing me to progress in ways that I really never thought possible.  My energy level is climbing, and I'm losing inches and gaining muscle.  With my changing shape, I also get to have fun shopping for new clothes :) 

I am stronger now than I have ever been, and that is a really good feeling.  But, there is always someone in the class who is faster or stronger, and it is great to have that to aspire to! 

Nicole Cornett

 

I began the journey to recover my health and fitness almost 2 years ago; with wiser food choices and starting running again. At the beginning of this year, I also started one of those DVD workout series and it did help improve my overall fitness level and strength. Once I finished it, I was trying to decide what to do next. The idea of starting that workout series all over again wasn't very appealing.

 That was when my wife mentioned this thing called "CrossFit" and asked if I wanted to check it out with her at CrossFit Campbell. I'll be honest that I was reluctant. I've tried gyms many times in the past and it never worked out. Didn't like the gym atmosphere. Didn't like the people. So, I was pleasantly surprised by how great everyone at CFC was; welcoming, supportive, challenging, and nice people to start your day with. Courtney has been a great coach. He takes the time to educate, makes sure we "lift smart", and finds the right balance between pushing us to be our best and supporting us when we need it.

Before CFC, I hadn't done much serious weight lifting in over 20 years. But, in the last 5 months my strength and endurance have improved so much that I am stronger and faster now in my 40's than I was in my 20's. Hard to believe, but true. I wanted something that would take things to a whole new level and CFC has definitely delivered.

 Larry Cornett

May 2010 Athlete of the Month: Tony Colicchio

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 As I looked at pictures from my brother’s wedding last October I had enough.  I was 230lbs, I felt like and had the energy of a sack of potatoes.  Just a few years ago I was 170lbs racing cars in a professional series.  In high school I was part of the Junior Olympic cycling team.   I decided to start working out with a personal trainer two days a week and a group of other racer’s two days a week in a circuit class. 

By January I had lost 15lbs and was starting to get hooked on fitness again.  I was looking for more of a challenge and found out about Crossfit.  I did some research and came across Courtney’s website for Crossfit Campbell.  I still remember showing up for the first session and having both LeeRoy and Courtney ask me multiple times, “are you sure about this?”  LeeRoy introduced me to the 7am session and we started warming up.  It was 6:45am and most of the class was already there.  At the circuit class I used to do, we would be lucky if half the people would show up at all.  After the free trial week I knew I had found a great place.  Our 7am group has a lot of energy and a very good mix of personalities.  Courtney is a great trainer, leader, and sometimes he must think, a cattle herder.  As our group has evolved he has introduced new techniques, skills, and training concepts.   I have also enjoyed being able to use my fabrication skills and help him build several pieces of equipment for the studio. Might I add, Tony screwed up by being so good cuz now I keep coming up with new fabrication ideas that we ALL benefit from! Tony, thx for the new pull up bar system (running the length of the back roll up door, the new rack system to house weights/Oly bars, the yet to be built KB rack, small weight plate storage...)   Court

Now in fourth month with Courtney and Crossfit Campbell I sometimes do not believe just how much I have changed.  I have lost over 40lbs since October!  We are starting to cycle through some of the workouts that we did in February and the comparisons are amazing.  In one workout last week I was able to use 40% more weight and completed the workout 30% faster.  I am very grateful for Courtney and the Crossfit Campbell family, without them I would not have been able to make the changes I have made.  I have so much more energy and confidence to help me with work, family and racing.

April 2010 Athlete of the Month: Rose Lustan

Rose has transformed from the shy quiet kid in the back of the class to one of our more vocal athletes. She continues to improve her lifts/times, cheers on others, comes to extra learning sessions, and is generally just one of my favorite bad asses!

 

I decided to try Crossfit in January of this year.  I was looking for something different and the exercise classes I was taking did not challenge me at all.  I had heard about Crossfit from my sister who’s been taking classes and is an avid fan of the training for a couple of years now.  Over time, she would describe her workouts and her personal bests and I thought “can I do that?”  Also, her husband is a trainer and co-owner of a Crossfit gym in the Walnut Creek area.  So I thought why not give it a try?  I took the introductory training and I’ve been with Crossfit since. 

I really like the Crossfit training.  The workouts are different every day, strength training is included and it pushes me to put 100% and more effort each and every time.  Weight training is important for women to maintain bone density which is what I need as I “mature” every year.  The discipline that Crossfit requires reminds me of the martial arts and kickboxing training that I took.  What a challenge!  Crossfit has opened up a new chapter in my training program.

 Courtney is a knowledgeable trainer.  He’s a good teacher and constantly emphasizes technique and form.  He’s very encouraging and doesn’t baby you at all.  There’s never a workout where he doesn’t stress technique and form.  In fact, even if you think he’s not looking, somehow or another, at some point, he sees all and will correct you.  There’s always a better, more efficient way to workout, he says.  I’m still new at this and still learning all the exercises but I hope to be more efficient in my workouts. 

 The other thing about Crossfit is that the workouts include running.  I don’t like to run, wouldn’t run if my life depended on it and always found a way not to in the past.  But here at Crossfit, I have learned to run.  I’m not good at it but I’m learning.  In fact, just recently, one of the workouts included a 2-mile run.  And I did it!  I didn’t walk part of it all.  I actually ran 2 miles.  I was tired but I did it.  Whenever you think you can’t do it, somehow or another you find the drive to get it done.  And you’re not alone.  What’s great about Crossfit is that everyone helps to motivate and support each other.   There’s someone there to say “you can do it” and you can! The workouts take me out of my comfort zone every day.  And I’m still here to talk about!!!

 The best part is that I have more energy, stamina and feel great.  Perfect for keeping up with the high-pace zumba classes that I enjoy.  I love to hike and, as a result of the workouts, find that I can pretty much go for miles and in different terrain during the weekends.  My diet has been much better because of the training.  With the intensity of the work outs, I’ve lost weight, have muscle tone and gone down in dress size. 

 With Crossfit in my life, I’m thinking I’ll climb Half Dome again for time and see how I do!!

January 2010 Athlete of the Month: Mary Ruddell

One of the neatest people (and most inspiring) you will ever come across...Courtney

I started working with Courtney about 5 years ago in a group setting, then went to private sessions.  After a nasty bout with the big C (cancer) in 2008 with lots of physical therapy, requiring a walker, etc., I was able to come back to one session with Courtney (Jan 2009) every other week and then workout on my own in between. In the beginning of November, I started the CrossFit class – I was not sure I could do it but Courtney said he would make it work – he did!

Since I have started I have maintained my weight, 120 lb, but have lost 1.5 inches off my waist.  For the first time in years I feel like I have abs and my stamina has increased greatly!  I put 100k meters on the erg between Thanksgiving and Christmas as part of the Concept 2 Holiday Challenge – not fast but steady.

I feel great and my doctors are very impressed with my recovery.  We will probably be stopping blood pressure and cholesterol medications.

THANK YOU, COURTNEY & CROSSFIT!