Coach Dan’s Sunday Spotlight 4.30.2017

Good afternoon CFTP,

Looks like a beautiful start of the week! Maybe we’ll get some running in this week!

It is the end of April so we have come to the end of another quarterly Body Fat Loss Challenge. I was sent all the results and I am so proud of all of you! The results have been amazing! I want to explain a little bit about this challenge before I announce the winners.

Every 3 months we are having DexaBody come by and scan your bodies. This scan is really awesome. It gives you the information needed to keep you honest with your progress. In CrossFit we have repeatable WODs and maxes to check our progress and with DexaBody we have created another way to test just how far you have come.

This past week we did Fran and many of you set new personal records but there were some of you who did not. This happens to all of us as athletes. Same goes for the DexaBody scans. Sometimes the results aren’t where we want them or aren’t what we expected. When this happens the best thing for us to do is re-evaluate what we are doing. It’s hard not to get frustrated and play the blame game. Blaming others or blaming our circumstances does very little to improve our situation.

I want to use myself as an example. I got my first DexaBody scan last year at Fitcon. I then got my second one 6 months later… Guess what? I digressed. I went from 18.1% body fat to 20.3% body fat. I gained 3.7 pounds of fat and lost 2 pounds of muscle. I was frustrated. I started looking for reasons to why this happened. It is true I was dealing with an injury but that was no excuse for me to allow my diet to slip as well. After a few hours of sulking I decided it was time to change my habits. I jumped onto the Clean Simple Eats plan and joined the in house body fat loss challenge. I rededicated myself to the gym and pushed harder than I did the past 6 months. The results? 3 months later I retested and went from 20.3% to 17.2%! I lost 5 pounds of fat and gained 3.1 pounds of muscle. It was a tangible result that showed that I was heading in the right direction.

Instead of stopping there, I rejoined the challenge again and kept on with the clean eating and with the hard work at the gym. 3 months later I am down another 2% and still heading in the right direction. Not only that, I achieved a Fran goal of mine that I have been chasing for 5 years. Sub 3 minutes!

I don’t share this story to gloat. I share this story because it was something personal. It was something that I can relate to. I know how frustrating it can be when the results aren’t there. I know how amazing it can feel when hard work and consistency pays off. I have seen similar situations in many of you. If you are the Dan from 6 months ago… Don’t get down on yourself. Just look at your lifestyle and make some changes. If you are the Dan of today, then keep on pressing forward. You’re doing something right and you’re getting the results your body needs.

Now, I will announce this quarter’s winners! These winners will get the following prize monies:

Female Winners:
1st Place: $300
2nd Place: $200
3rd Place: $100

Male Winners:
1st Place: $240
2nd Place: $100

Female Winners:
#1 Erica Peterson 19.5% lost! Erica dropped 4.2% body fat with a loss of 6.5 pounds of fat and a muscle gain of 1.8 pounds!!!
#2 Helen Gardner 16.6% lost! Helen dropped a whopping 7.1% body fat. SHE WAS ABLE TO SHED 17.1 pounds of fat while gaining 1.6 pounds of muscle!
#3 Michelle Twilley 12.4% lost! Michelle is on the podium again! She dropped 3.3% body fat. She lost 4.6 pounds of fat while gaining 3.2 pounds of muscle!

Male Winners:
#1 Dan Adamson 12.8% lost. I dropped 2.2% body fat. With that drop I was able to shed 3.7 pounds of fat and gain 1.2 pounds of muscle.
#2 Jon Meldrum 9.9% lost. Jon dropped 3.4% body fat. He was able to shed a huge 10 pounds of fat and while maintaining his muscle!

Such incredible numbers! You all are really honing in your diets and the results are coming! Keep it up! The next challenge starts now! If you want to be part of the next quarter’s challenge all you have to do is get your scan done by Wednesday this week and contribute $40 to the pot. Once again I am going to be putting my winnings back into the Men’s winning pot! So Men, you are starting out with a $240 head start! Right now I have quite a few signed up already for the next competition. I will leave the sign up sheet up on my desk until Wednesday to give everyone a chance to participate. I have the following people so far:
Men: (Total pot so far = $320)
Dan Adamson
Caleb Deibert
John White
Women: (Total pot so far = $320)
Helen Gardner
Jessica Simonsen
Edith Rodriguez
Sheri Gustafson
Renee Delangis
Michelle Twilley
Leslie Faragher
Sara Hiatt

It is so awesome to see you all striving to live healthier lives. Keep up the good work and I will see you in the box tomorrow!

Coach Dan

Sunday Athlete Spotlight

Renee Delangis

1. How long have you been at The Point?  Since December 2013

2. What do you do for a living?  I work part time as a staff accountant for a pediatric office.  I also work from home as a bookkeeper for a few small businesses.


3. Prior to finding CrossFit what did you do for physical exercise?  I sat on a stationary bike at a local gym until I felt as if I was about to sweat, then I would stop.  (I honestly thought I was getting a good workout and did this for years.  I hated sweating in public)


4. If you had to pick your favorite accomplishment during your CrossFit journey so far, what would it be?  Sticking with something that makes me a healthier person mentally and physically.


5. What is one piece of advice you could give new CrossFitters that you wish you knew before you began?  Get ready to change your way of thinking about your health and fitness.  You may walk in thinking you’re going to kill this workout then half way through you’ll start thinking “I just don’t think I can do this.”  You can…you really can.  Just keep going….no regrets.  


6. What is your favorite movement in CrossFit?  Anything with a barbell.  Especially cleans.  No deep reason, I just really like them.


7. What is your favorite all time WOD you have done?  Deck of cards.  I love the variety.


8. What are your goals for the upcoming year?  A handstand pushup…just one…please!  50+ double unders.  Butterfly like a boss.


9. Before starting CrossFit what was your view of CrossFit? How has that changed since joining?  I thought CrossFitters were a bunch of freaks going for short term goals multiple hours a day.  We may be a bunch of freaks, but we’re working on long term fitness goals in our one hour a day class.  I never thought I could gain so much in so many parts of my life from just that one hour a day.


10. Give me a brief summary of your CrossFit journey thus far.  I wanted to join The Point while they were doing a Groupon offer.  I convinced my husband that I was only going to go for a few months so I could “get in shape”, then I planned to go back to my little stationary bike and maintain “that shape”.  HA HA HA!!!! I drank the kool-aid and haven’t looked back.  After a couple of weeks, I noticed my arm muscles actually had a real shape to them. I couldn’t wait to see what other muscles I had hidden.  I am unequivocally an introverted person and I discovered I actually like people once I started to go to The Point.  (seriously…being an introvert is a struggle)  It’s full of some of the most amazing people from different back grounds and they all care about each other’s achievements, not just vaguely in passing, but the “in your face cheering” kind of way. Thanks to the amazing coaches and other members, The Point has become my happy place.  

Trainer’s thoughts on Renee:
Coach Dan: Renee has been a main staple at the 7:30 and 8:30 AM classes for a long time. One thing I learned about Renee is that she is a fighter with a mind of an athlete. She suffered some knee pain a while back and once she was cleared to work she changed the way she squatted and has been working her way back up to her original fitness and has now surpassed it. She was willing to take it slow when changing her form and it has paid dividends for her as an athlete.
Another huge thing for me is Renee’s willingness to spend hours and hours with me at competitions and her great ability to be a good judge.
Coach Leslie: “I love Renee! She has such great work ethic, she’s had a few injuries lately but is always in the gym doing what she can and scaling what she can’t. Love the days I get to see Renee!”
Coach Emily: “I have never coached Renee, but I’ve known her from the beginning! I love her drive and determination, even during some of her injuries. she takes the extra time to do mobility and take care of her body. And I dare say one of our best and most consistent judges for our comps!!”

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