CrossFit Success Stories

So many of our members have found their own CrossFit success stories at our very own CrossFit gym in Mooresville. Keep reading to get inspired by these amazing CrossFit testimonials!

*Individual Results Will Vary*

Dana Mather*, 43

Mother of 3

before and after

 

 

 

 

The “before” picture of me was taken while I was only a few weeks away from running in my first marathon. Just goes to show you that you can “beat” your body in the wrong way and therefore see little results. I did not lose any weight during my marathon training, where as, since beginning Crossfit in April of this year (2013), I have lost 17 lbs and gained a boat load of muscle! I started at 135 and am now 118.

A huge “Thank you!” to Crossfit 77! I’m a believer. 🙂

 

 Jay Dunn*

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Jay Dunn started with us 9 months ago.  She turned 70 years old just 2 months after starting with us and has been an inspiration to athletes both young and old in the gym ever since.  She always shows up ready to go with a smile and just the right amount of sass!  She’s not afraid to try something new and enjoys a challenge but also is aware of her limits and how to balance the two. One of Jay’s greatest strengths is recognizing her gains and being able to truly appreciate the hard work it took to get there.  So many athletes only see what they haven’t accomplished and forget where they started. Jay celebrates each goal and her friends and family here love celebrating with her!

A perfect “Jay” moment, happened just recently after the workout. The WOD (workout) had 400m runs in it and on her first day, Jay couldn’t run even one 400m run without stopping. This time, Jay ran ALL of them without stopping for rest! She makes us and her son extremely proud and we are honored to work with her. We can’t wait to see Jay continue to progress!

 

How long have you been training at Crossfit 77?

 

9 months. I began in March 2014.

What made you choose 77 over other programs?

 

My son recommended it. He said some Crossfit gyms just want to work people that are super jocks but that this gym was careful with people and careful with people with injuries and doing rehab. I was impressed went I went for initial assessment with the credentials and backgrounds of the staff.

What are some of the goals that you have accomplished?

 

More energy, lost weight, greater balance and strength in legs (prevent falls in people my age).  I have a waistline my husband compliments me on.

What are some of your performance achievements/improvements?

 

I couldn’t run half way around the building when I started. Now I can make three runs in the course of a workout without dying for the rest of the day. Strength in right shoulder and rotation in right shoulder is much increased since began training. I can do 80 squats in a workout and still work in the garden when I get home.

Give us your thoughts on age and training?  What’s hard? What’s Easy?

 

What is hard is getting up off the ground and stretching in some of the yoga positions. Everything else has been proportional to what I can handle, the weights aren’t easy but easier than the running. Any Age can do this, but a person needs to have their motivation. The first two months were hard.  I would get home and collapse for several hours. Everyone was very encouraging and very helpful about it getting better as I stuck with it. Your gym isn’t just for trophy wives and super jocks.

 

Any advice for people looking to make a change in their lives?

 

What my son said to me when I said, “I can’t do that.”

He said, “You can’t if you don’t try.”

So, just get started. The coaches watched out for my fatigue factor very carefully.
Jay Dunn

 

JayandRJ

Angela Koelbl*

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Tell us a little bit about yourself

28 years old. Wife. Nanny. Substitute Teacher.

How long have you been with Crossfit 77?

7 Weeks

What were your goals coming into the gym?

To lose weight and gain the ability to live the life that being out of shape and overweight were taking from me. To be my best while I am still young enough to prove something to myself.

What have you accomplished in the short time you’ve been here?

I have been able to lose 17 lbs  attending classes at Crossfit 77 and eating as instructed in my nutrition class at Crossfit.

I am still learning and accomplishing many things at crossfit. Since joining I have learned to: Clean, Deadlift. Thrusters. Snatches. Not give up!

 

Why do you think you have been able to be successful at reaching your goals?

The coaches. Having someone else believe in me pushes me to believe in myself.

Have you had any challenges and how have you dealt with them?

Being too tired seems to be an easy excuse to make. I deal with it by just showing up for class. Once I am there my mind set changes. Then after class I am proud.

Wanting to eat Junk food. This one I dealt with by eating a bunch of junk in one night. I felt so sick I couldn’t do anything for hours! I don’t want that feeling again. If I need to eat something that’s unhealthy I look at the facts on the chart and decide if it’s worth it. Usually it’s just not worth it.

What helps motivate you to keep moving towards your goals?

Seeing results!

Melissa Seaman*

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HOW LONG HAVE YOU BEEN TRAINING AT CROSSFIT 77?

It will be 2 years in February since I started at 77 and a year this month in personal programming.

 

WHAT MADE YOU CHOOSE 77 OVER OTHER PROGRAMS?

Honestly, I got bored with my current routine! I was a runner before 77; running 3-4 miles, 5 days a week. My husband David had started 77 and loved it!

 

WHY DID YOU SWITCH FROM CROSSFIT GROUP CLASSES TO PERSONAL PROGRAM DESIGN?

I started having issues with my shoulder, which I believe was the result of a mountain biking accident I had the summer prior to joining 77. After trying modifications in group class and physical therapy, I decided to have an MRI, which showed that I had a 180 degree slap tear in my shoulder. At that time I decided to try personal programming to do focused exercises designed to strengthen and rehabilitate my shoulder without surgery. Working with Paul, I started seeing positive results with my shoulder, as a bonus I started to learn a lot about “me”; my strengths, my weaknesses, my goals and focus on what my body could do despite the slap tear. I also enjoy the freedom of being able to get my workouts in at times that better fit my schedule.

WHAT ARE SOME OF THE GOALS THAT YOU HAVE ACCOMPLISHED SINCE JOINING 77?

I’ve gained a ton of muscle and strength.  Lifting a 40lb bag of dog food into a cart was a struggle before Crossfit 77.

WEIGHT LOSS (OVER HOW LONG? STARTING VS NOW)?

INCHES LOST? Not sure… I’ve redistributed my weight (in a good way).

 

PERFORMANCE ACHIEVEMENTS/IMPROVEMENTS (STRICT PULL UP? 5K RUN? ETC.)

I’ve recently hit 6 strict pull-ups…and can repeat that multiple times during a workout. My core and upper body have never been stronger and knock on wood, my shoulder feels great. Overall improvement in all my lifts and excited to see what 2015 has in store for PRs!

 

WHAT HAS MADE THE BIGGEST DIFFERENCE FOR YOU?

The 77 family. I have made lifetime friends. They are there to encourage you on your bad days and there to celebrate the good ones!

ANY ADVICE FOR PEOPLE LOOKING TO MAKE A CHANGE IN THEIR LIVES?

First step is realizing they need to make a change… Next, just do it!   There is not a better place to welcome you and help you get started. Don’t be intimidated and realize we all were just like you and had to start somewhere.   What better to invest in than yourself and your health!

ANYTHING ELSE YOU WANT TO SAY?

Hours on the treadmill/cardio is not the end all be all! I have always been active through running, biking, or hiking but never saw the body composition changes that I’ve seen since starting Crossfit 77.   I’m 44 years old and I’m discovering muscles in places I never knew existed! It doesn’t come overnight and yes, it takes work. And don’t forget diet is KEY in gym performance!   I’m also proud of the example I am setting for my two young boys. Not only do they see me working hard, but also all of the other awesome 77 women they see in the gym working hard.

 

 

Jen Baney*

Jen Baney

HOW LONG HAVE YOU BEEN TRAINING AT CROSSFIT 77?

I started with CrossFit 77 in Jan 2014.

WHAT MADE YOU CHOOSE 77 OVER OTHER PROGRAMS?

I chose CrossFit 77 because I wanted something more “competitive” and something that would push me out of my comfort zone.  I have been involved in some sort of competitive sport/exercise since high school – everything from just going to the gym to lift weights and do Group Exercise classes to triathlon training to doing P90X and Insanity videos at home.  I was feeling bored and unmotivated and needed a change- something to push me and make me feel excited.

I enjoy the group setting and the comradery of working out together, as well as the competitive push to work harder against someone else.  I also enjoy the “family” feeling at CrossFit 77 and the continuous support of the coaches and members.  I competed in my first CrossFit competition in September and having members to train with (Lisa and Gail) was so much fun.  Also, having members of CrossFit 77 there to cheer me on during the competition was amazing.

WHY DID YOU SWITCH FROM CROSSFIT GROUP CLASSES TO PERSONAL PROGRAM DESIGN? WHAT IS YOUR FAVORITE PART OF PERSONAL PROGRAMMING? 

I actually made the switch from CrossFit group classes to Personal Programming because of a back injury in June.  I tweaked my back doing deadlifts one day and was out of commission for a few days.  I emailed Paul and told him I needed some help.  He immediately got me lined up with some physical therapy/chiropractic treatments and once I started feeling better, I decided to try the personal programming in order to build up my core/hamstring/back strength in order to prevent further injury.  We started with some simple lower back/hamstring exercises and it progressed from there.  After the first month of personal programming, I was already noticing changes in my body strength and muscle tone.

WHAT ARE SOME OF THE GOALS THAT YOU HAVE ACCOMPLISHED SINCE JOINING 77?

I competed in my first CrossFit competition in September 2014 and finished 3rd in my age group.  I attribute my successful finish in this competition to the personalized programming I received during the 2 months prior to the competition.  Paul and Lisa did a great job planning the workouts specific to the events of the competition.  I have signed up for my second competition in January 2015 and already starting on the specialized training to help get me prepared.

PERFORMANCE ACHIEVEMENTS/IMPROVEMENTS (STRICT PULL UP? 5K RUN? ETC.)

I feel I have made a lot of progress since January.  When I first started CrossFit, I remember taking the Group Classes and being so frustrated that I could not do Double Unders with the jump rope.  I did the workouts non-RX with singles.  Now I can do 40 Double Unders in 30 seconds.

Same story with Pull-Ups, when I first started, I could not do a strict pull up.  I progressed from chin above the bar hangs to negatives to negatives with weight to strict pull-ups.  I can now do 8 strict pull ups unbroken.

Kipping has been my biggest struggle thus far- it’s still a work in progress but I can do 5 toes to bar unbroken and 6-7 kipping pull-ups unbroken.

Next goal will be pistols and HSPUs.  With the coaches and the excellent programming, I know I will get them within the next 6 months.

WHAT HAS MADE THE BIGGEST DIFFERENCE FOR YOU?

The variety of the different workouts, the programming that is personalized for my body and my goals, the coaching tips from the knowledgeable staff, the encouragement and comradery from the other members, and the accountability that if you don’t show up, you’re getting called out.

ANY ADVICE FOR PEOPLE LOOKING TO MAKE A CHANGE IN THEIR LIVES?

No excuses, just do it!

ANYTHING ELSE YOU WANT TO SAY?

Thank you to Crowder, Sydney, Lisa, Jaspen, and especially Paul for being there consistently, working hard, and always looking for ways to help make us better.  I appreciate the time and effort you put into the programs and training and making CrossFit 77 a great place to be.

Gail Davidson*

Before and After

What can we say about Gail? She came to us more nervous than anyone we had ever met. She confessed that there were days she would sit in the parking lot feeling sick to her stomach because she was so scared to come inside to workout. That was over a year ago.  Now Gail is the adopted “gym mom” who brings a level of caring and kindness that make 77 a better place. Ask her about all the time she spends in the gym after class building strength to get her first pull up. Her before and after pictures are testaments to the fact that she defines consistency and hard work!

Read more about Gail:

How long have you been training at CrossFit 77?

I have been at Crossfit 77 since February of 2013.

What made you choose 77 over other programs?

My daughter Sarah, who had started training a few weeks earlier was insisting that I at least talk with some of the coaches. I hesitantly agreed but after meeting with PK he had me convinced 77 could work for me.

What are some of the Goals that you have accomplished?

I have lost over 35 lbs, and went from an uncomfortable size 14 to a size 8. I honestly look and feel better at 65 than I did 20 years ago in my 40’s.

Performance achievements/improvements?

When I started I could barely do a single leg lunge, and am now able to do multiple reps on a 20” box with 25lbs of weight in my hands. Having not jumped rope in probably 30 years, I can now do 100 consecutive jumps without stopping.

What has made the biggest difference for you?

The overall atmosphere at C77 is awesome, they made me feel like family. I’ve had so many of the young people encourage me, cheer me on, and even help me realize how much more I am capable of. It’s obvious to me that the coaching staff truly cares and always has my health and well being in mind. It gives me confidence and peace of mind knowing that I can fully trust those who are instructing me.

Any advice for people looking to make a change in their lives?

77 has been absolutely life changing for me. I’m 65 and have never felt better about myself. I had no idea what I was getting myself into but a year later I couldn’t be happier with the results. After 30 years of trying different things to lose weight and stay fit, with Crossfit 77, I’ve learned it’s not about quick fixes or fad diets. It’s about being consistent and teaming up with people who will encourage you all the way.

 

Sarah Slocum*

Sarah Before and After December 1

I started at Crossfit 77 in January of 2013.  This was four months after having my third and final baby. The first time I walked through the doors of Crossfit 77 I cried talking to the coaches because of how far I had let myself go physically.  Due to the environment and coaches, the changes I have experienced are really exciting to me!  A year ago I was having a hard time getting off the floor after playing with my kids.  Just the other day I back squatted 205#.  I am super excited about the physical changes but most excited about the mental changes.  I no longer focus on how much I weigh(thank God!), but on what my body can do.  I love having a group of people who cheer each other on and lift each other up no matter how hard it gets!  Looking forward to seeing everyone move on this next year!

 

Caitlin Rodenbeck*

Before and After

I started at Crossfit 77 in February of 2013. This “before” picture of me was taken a couple weeks before running my 2nd half marathon. I had been going to a “Globo” gym to run on a treadmill and do some weights for quite some time, but I was starting to get bored with the same routine over and over. I kept getting injuries from so much running, so I decided to look for something new.

I kept hearing about Crossfit, so I decided I would give it a try. I was very nervous and I remember walking in the front of the building, turning the corner, and looking at everyone putting weights overhead and I thought to myself – I probably even couldn’t even get a bar over my head. After one month, I went to an unlimited membership. I drank the Kool-aid, and I love it! The continued support and cheering from everyone, the different WOD’s every day, the awesome coaches and the ability to surprise myself with something that I thought I would never be able to do is amazing.

I am down 17 pounds and 4 dress sizes. I feel so much healthier and have much more energy! I finally got a strict pull-up and I’m in the 3 digits with my clean. Since the beginning I have felt welcomed, encouraged and I feel like a part of something that is making a huge difference in my life physically and emotionally.  I couldn’t be more thankful to have such amazing coaches who continue to motivate and push me to the potential they know, and now I know, that is in me.

 

Christian Sullivan*, 39

Before and After 2

How long have you been training at CrossFit 77?

I have been training at Crossfit 77 for 6 months, I started on May 13th 2013.
 

What made you choose 77 over other programs?

Crossfit 77 has been a perfect fit for me, I tried other gyms and programs but nothing compared to the program and support found at Crossfit 77. It is not only a gym but a family. There is always someone in your corner supporting, encouraging and training with you. There are no strangers at Crossfit 77.
 

What are some of the Goals that you have accomplished?

The most apparent goal has been the weight loss. The other goals have been increasing my strength and completing the movements or exercises that I couldn’t complete the week prior. Every week I’m setting a new personal record or completing a work out faster than the week prior.
 

Weight Loss (Over how long? Starting vs Now)

I started at 266 pounds and I now weigh 212 pounds.

Inches lost?

With the calipers, I am down over 140 millimeters of fat from my mid-section score. Coach’s Note: This is the largest decrease that we have seen to date!

Performance achievements/improvements (strict pull up? 5k run? Etc.)

When I started in May I couldn’t complete 5 air squats, that is I couldn’t drop below 12 inches without almost passing out and running wasn’t an option so I had to start out walking. I’m now squatting 160lbs and have run a mile in under 10 min.  The biggest improvement is not only the physical transformation but the internal transformation as well.  Most importantly this total transformation has made me a better father, as I have more energy and are more involved in my daughters activities.

What has made the biggest difference for you? 

Every aspect  of Crossfit 77 has made my transformation successful, from changing my food intake to the commitment made to attend the classes.
 

Any advice for people looking to make a change in their lives?  

If you are wanting to change your life Crossfit 77 is the best choice for whatever physical transformation you are trying to achieve.  Crossfit 77 encompasses the diet, exercise and support that is need for anyone to make a physical change. Most importantly you will never be judged at Crossfit 77. The staff is very knowledgeable and will be there to support your every move.
 

Anything else you want to say?

The owners, Paul & Crowder are not simply instructors, they are advocates who take a personal interest in every athlete, as well as the community. The atmosphere in the gym is always positive, you will be greeted with smiles and words of affirmation and encouragement that will motivate and inspire. There is nothing like the box at Crossfit 77!
 

Ryan Kydd&

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“I’ve lost 25 lbs, blood pressure went from 130/90 to 122/80 (not sure what that means but the doc said its good), I have more energy, and I’m more conscious of how I eat (though I can get a lot better in that department). I love showing up to class, and your whole staff at 77.”

Ryan Kidd “Fella’s (and Syd),
I wanted to say thank you for everything you’ve done and continue to do. It’s a great feeling showing up to class because of the attitude all the coaches portray. We all generally feel that you care both about us and the programming you put together on a daily basis. The most impressive thing to me is that none of you ever seem like you are going thru the motions. You are there at 6am ready to rock, and pumped to be doing so. That type of attitude is contagious, and I wish I knew more people like you both socially and professionally.

P.S. I’m excited about this 8 week program we have started, and can’t wait to see the gains. I told PK this morning that when I went to the doctors right before I started with you I weighed in at 219…yesterday on your scale I weighed in at 197…that’s not possible without joining CF77. “

 

 

George Kryssing*

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George started with us in January 2013. In just less than six months, he has lost over 70mm of fat and over 17 inches. And for all the people that are still hung up on weight, over 50 pounds lost. We say this all the time, the numbers don’t lie. George sticks to the plan, makes no excuses, and is consistent day in and day out. Not to mention he is a lot of fun to have in classes and is a great addition to the 77 community.

 

Michael Cox*, 42 

Occupation – Coach

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Before Starting At 77

 

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1 Year Later

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How long have you been training at CrossFit 77?

I have been training for a little over two months.  I started right at the end of December 2012.

What are some of the Goals that you have accomplished?

Weight loss is the obvious milestone, but getting some muscle strength back and becoming more flexible have been very exciting parts of the reward for the hard work each day.   I did have a weight loss goal on day one, but that isn’t how I approached it. Every day was a new smaller goal to help me get to the overall end result that I want to see. I am excited every day when I row a little faster, pick up a heavier weight or complete an exercise that was impossible yesterday.

Weight Loss (Over how long? Starting vs Now)

When I started this journey, I was at 235#. A little over 60 days into the program, I have lost 32 pounds.  With that said, I am not done yet.  I have a personal goal of 10 more pounds to go and I am very confident that by continuing the process I will hit that goal by day 90 in the program.

Inches lost?

I am down 4 pant sizes at this point.

Performance achievements/improvements (strict pull up? 5k run? Etc.)

Everything!! has improved.  Each day I get physically better at what we are doing.  The real improvement has been in confidence and how I feel.  Crossfit has enabled me to feel phyically confident each day and I feel better than I did even when I was in my 20’s.   At the same time a workout can humble you and remind you that you have a long way to go.  That is the best part for me, trying to see how far I can improve.

What has made the biggest difference for you? 

All 4 parts of the process is what makes this work.  The workouts, the diet, the coaching and the community all work together to create a success.  Each individual part will help you but for me, by taking advantage of the great coaching, working hard at each WOD, eating right and leaning on the encouragement of the other class members you have a great blueprint to reach your goals.

Any advice for people looking to make a change in their lives?  

The best advice I have is that whatever you are looking for, it is a journey, there are no quick fixes.  Crossfit 77 will give you the foundation you need to make a change.  The workouts can be hard, the diet is a change and it can be scary doing exercises in front of a group of people you might not know.  Trust in yourself and take a chance.  The coaches will help you through the workout, the diet will make you feel better and I believe it will melt off that midsection, and I know you will find that the group of people that you don’t know will be pulling for you from day one. 

Anna Maranelli*, 30

Occupation— Office Manage & Intake Specialists

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How long have you been training at Crossfit 77?

I have been training at Crossfit 77 for almost 2 years now.

What Made you choose 77 over other programs?

My brother, Nick, Had lost a lot of weight and was raving about 77. I had a few other friends going there so I joined with my sister-in-law Meredith. I chose Crossfit 77 because I needed to change. I had recently had a baby and I was a runner. Running just started to seem boring to me and I needed a change and some variety in my life.

What are some of the goals that you have accomplished?

There are so many goals that I have accomplished and I can do things I never thought I could do. I can now do double unders, pull ups, toes to bar, walk on my hands, life heavy weight and look awesome in a swimsuit =)

Performance achievements/improvements?

I had been working on my squat cleans and I had been stuck at 95 Lbs. forever. I finally reached my next goal which was a 100 Ib. squat clean. It is such am amazing feeling when you have been working so hard on something and you finally achieve it. I also did my first competition this year and I have impressed myself with how far I’ve come.

What has made the biggest difference for you?

The coaches at Crossfit 77 have made the biggest difference to me. They all care so much about the members, it is a great feeling to be a part of the Crossfit 77 family.

Any advice for people looking to make a change in their lives?

My advice, just sign up, it WILL change your life for the better!

 

Stan Granger*

 

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How long have you been training at Crossfit 77?

I have been training at Crossfit 77 since November of 2013

What made you choose 77 over other programs?

I choose 77 because I wanted something different. I have worked out off and on throughout my life at several different gyms and wanted a new challenge. I needed something that was different and something that challenged me because I get bored easily with doing the same thing over and over. I also liked the idea of working out in a class setting so that I could compete with myself and other people, whether they knew I was competing against them or not.

What are some of the goals that you have accomplished?

I have two goals that I have accomplished in my short time here. The first goal was losing weight and getting myself into shape. The second goal was bring able to compete in a Crossfit competition and not dying.

Performance achievements/improvements?

Doing Personal programming has allowed me to be able to compete in my first Crossfit competition. I will be competing in a second one in September.

What has made the biggest difference for you?

The biggest difference for me has been the level of attention given to me everyday that I am there. Unlike other gyms, there is always someone there to help lend a hand. They are willing to applaud you accomplishments, correct your errors, and listen to any concerns you may have. That is something I have never received in all my years working out at other gyms. IT truly is a family atmosphere at 77.

Any advice for people looking to make a change in their lives?

My advice to anyone wanting to make a change is to decide you want/need to make a change and stick with it. It’s too easy to say you’re going to get in shape. Have a plan, find something that works, and stick with it. There are going to be a lot of bad day; days you don’t feel strong or the cardio isn’t there. You have to push through it because the reward at the end is well worth it.

 

Stan’s First Muscle Up

Amy Thomas*, 39

Occupation – Licensed Massage Therapist

 

How long have you been training with Paul and/or Crowder?

Since July 2011 

What are some of the Goals that you have accomplished?

I was able to complete the Warrior Dash in August of 2011 after only doing CF for a month. Almost everything I’ve done in CF is considered an accomplishment for me. I didn’t grow up with an athletic background & I really just went through the ‘motions’ in the gym before beginning CF. For me, being able to deadlift 175#, do toes to bar, overhead squats, etc, etc, makes me feel like I’m really making progress. Each time I’m able to get a PR is really exciting!

Weight Loss (Over how long? Starting vs Now)

Since January 2012 when I switched to Paleo, I’ve lost a total of 26 pounds

Inches lost?

18 1/4 inches overall

Performance achievements/improvements (strict pull up? 5k run? Etc.)

Since I wasn’t doing any of the CF movements before, I would consider everything that I’m able to do at CrossFit 77 an acheivement/improvement!

Anything that you would like to say?

I can’t imagine that there are any other coaches out there that are as inspiring & motivating as Paul & Crowder. I probably wouldn’t be where I am today in my CF journey if not for these two encouraging me each time I walk into the box. It’s tough work & there are days that I’m in lots of pain but I wouldn’t want to be anywhere else. Not only has my overall health, appearance, & confidence level improved since beginning CF, I’d have to say that my overall attitude is much more positive as well. The individuals that I work out with are much more than workout partners, they’re like family!

 

Jeff Roy*, 38

Occupation – Fabricator/welder @ Advanced Robotic Controls and Services

*Individual Results Will Vary*
Testimonial

I have been @ CrossFit 77 for 2.5 months and have lost 26 lbs and 15 inches in that time. 47 total since May. I really just got sick of the same old cycles…lose 25lbs and gain it back…245 to 255 is where I always ended up. 208 today.. less than when I was a freshman in high school! Hard work and eating properly have made a huge difference! Workouts are going well… I am getting stronger and my endurance has multiplied! This is a great place to work hard, get fit, and make great friends!

 

Pam Ford*, 41

Occupation – Office Administrator

How long have you been training with Paul and/or Crowder?

Since July 2011

What are some of the Goals that you have accomplished?

Gained my self-confidence and my smile back. Hard work and a supportive community will contribute to that! 🙂

Weight Loss (Over how long? Starting vs Now)

I started out at about 138#, lost 20# and have gained back about 6#(Lean Muscle). My body feels comfortable here and so does my brain. I don’t have that negative “you’re fat” feeling when I look in my mirror. I see the person I was meant to be.

Inches lost (Starting vs Now)

I have no clue, but I have dropped 1 to 2 pant sizes.

Blood work (HDL/LDL, Triglycerides, etc.)

Everything – cholesterol, blood pressure, heart rate, etc. -has been cleared by the doctor, who said “Holy cow! What have you been doing??” I told him eating bacon and eggs for breakfast. 🙂

Performance achievements/improvements (strict pull up? 5k run? Etc.)

I’ve run several 5k races, learned Olympic lifting skills, broken through some major mental barriers, and learned that there’s really no failure…only opportunity for improvement.

Anything that you would like to say?

I can say this: Without Paul and Crowder coaching me along in their different ways, I’d never be where I am today in CrossFit. Both of you are talented coaches and as people, you bring the best out in all of us here at 77. Coming to Crossfit started out just as something to do… But now? It’s a way of life, and I couldn’t be happier – or stronger!

 

Ben Goins*, 35

Occupation – Sales Rep

Total Weight Loss – 236-220= 16lbs

Total Inches Lost – 11.75″

 

 

Renick Morris*, 41

Occupation – Director of Talent Solutions (BPO/RPO)

 

How long have you been training with Paul and/or Crowder?

A little over 90 days.

What are some of your goals that you have accomplished?

Lose weight and get back into shape. For 7 years I have worked from home. My wife and I have 3 kids and are very busy, so busy I couldn’t take care of myself! Biggest mistake I ever made.

Weight Loss

247 lbs when I started July 7, 2012
223lbs as of October 8, 2012
TOTAL LOSS = 24 lbs

Blood Work

Total Cholesterol – 217 down to 181
LDL 132 to 104 – HDL 47 stayed the same
Triglycerides 194 to 105 – Insulin 12 down to 9
Performance improvements

EVERYTHING – Never done a Squat, Clean, Snatch, Jerk, Kettlebell, Slamball, DoubleUnders and Airdyne(SP).

 

Chris Morris*

Occupation – Fire Fighter

 

Denise Esser*, 31

Occupation – Sales and Marketing

 

How long have you been training with Paul and/or Crowder?

I have been training with Paul and Crowder since April 2011.

Anything you would like to say?

When I first started CrossFit I was so weak that I couldn’t even do a proper pushup on my knees or squat low enough without weight! I had never done any sports or worked out my upper body, so was at a very, very beginner level. Since then, I’ve come a long way. Getting stronger and lifting weights I never thought possible has been amazing, but the side benefits have been even better. I continually get compliments on how toned and lean I look, I’m down a size in my jeans, and best of all, I feel energetic and healthy.

I signed up for a gym membership with CrossFit, and I got so much more: a lifestyle, a community, and a huge sense of accomplishment.

 

Sarah Durbin*, 19

Occupation—college student

 

How long have you been training with Paul and Crowder?

A little over a year (minus the summer)

What are some of the Goals that you have accomplished?

Weight loss/muscle gain, improvement in overall strength and fitness and happiness.

Weight Loss (Over how long? Starting vs Now)

Psht, I don’t know; I’ve probably gained 2-3 lbs of muscle since I started this semester though…

Inches lost (Starting vs Now)

Idk 🙂

– Sarah is being humble. She has lost an incredible amount off of her skin fold caliper measurements from being dedicated to her nutrition!

Performance achievements/improvements (strict pull up? 5k run? Etc.)

Strict pull up, 225# deadlift, huge aerobic improvement, went from cleaning 60lbs during a regular WOD to 85lbs.

Anything that you would like to say?

My very first WOD with Crowder was literally five minutes after my parents left after moving me into Davidson (I broke down in the middle of my set of back squats). Needless to say, Crossfit has been a staple to my life since I got here. A chronic perfectionist, I have struggled with self-confidence and constantly underestimated myself; Crossfit has changed that. It has given me a better sense of my own power; I am much more confident in the box and in my daily life. As silly as it sounds, this newfound contentment has given me the energy and drive to pursue new avenues in my education and even socially. Unlike other girls I know, my greatest physical concern now is if I keep my shoulders back when I walk.

More than the specific physical changes I have undergone, Crossfit has given me a sense of community and belonging. Paul and Crowder are more than just fitness trainers—they have become like brothers. They are some of my biggest cheerleaders, supporting both my intellectual endeavors and Paleo conversion equally. I think when I got my first dead-hang pull-up, Paul was more pumped up than even I was. Being a college student far from home, it is awesome to know that there are people who truly care about you and got your back 24/7. This sense of community extends throughout the gym; it is amazing to watch how the gym has unified over the last year, and relationships extend just beyond an hour-long WOD. Paul and Crowder truly have built their own box; although there are hundreds of Crossfit affiliates across the globe, there is only one that I would call home.

 

Karen Baldwin*

 

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HOW LONG HAVE YOU BEEN TRAINING AT CROSSFIT 77?

My journey at Crossfit 77 began in January of 2012.  I am getting ready to begin my 3rd year.

 

WHAT MADE YOU CHOOSE 77 OVER OTHER PROGRAMS?

I wanted to join a program that I would not stop or get temporary results or find I had no motivation to continue.  I went to boot camps, checked out local gyms and even spoke to personal trainers at two separate facilities, but didn’t feel a connection to the trainers or place.   A golfing buddy of mine had joined Crossfit and told me CF77 was opening in Mooresville.  I couldn’t stand how I looked or felt in January 2012 and called CF77 to ask what they offered and showed up that afternoon to sign up. The space was quite small at that time, but there was an energy that was big and coming out of everyone.   My first fear was that I was 15+ years older than everyone on the floor, and nowhere capable of doing what they were doing.  My second fear was that I would look ridiculous, or worse yet, I would fail.   Choosing CF77 was the easy part, continuing to choose CF77 is the best decision I made.  The continuous support from coaches and members makes CF77 that more different, than other programs, but the instruction and change up in the programs works to keep the interest ever present.

 

WHY DID YOU SWITCH FROM CROSSFIT GROUP CLASSES TO PERSONAL PROGRAM DESIGN? WHAT IS YOUR FAVORITE PART OF PERSONAL PROGRAMMING?

 

My first year was classes on Monday, Wednesday and Friday. The group classes are great, made friends, learned correct movement, form, and saw some results.  At the end of the year, there were still a number of things I couldn’t do. I was frustrated. I didn’t expect Crowder to ask me what I wanted to accomplish.   I was thinking, “isn’t it obvious, look at me”.  He asked me the same question when I started, but I don’t think I was taking myself seriously.  What did I want to accomplish and can I get there on this path?  Crowder prodded me with more questions (another good thing) and I realized to get to another level I needed to focus on personal development. So I made the change to Personal Programming, thinking I would do 3 months and return to classes. Another year later, I am still in Personal Programming.  My favorite parts of Personal Programming change often.  I like the mental volley that goes on in my head, “can I get out another rep, another 10 lbs, another set” and better yet, “wow, I did it” and it is me pushing/asking/expecting results.  I like that I can make my schedule and having this freedom makes it easy for me to keep my commitment to my training.  Lastly, I see the results where I need results.

WHAT ARE SOME OF THE GOALS THAT YOU HAVE ACCOMPLISHED SINCE JOINING 77?

My goals year 1 were to lose weight, get stronger and have more balance.  Aging creates less stability, and mobility and after doing the foundations class, it was apparent I was lacking in those areas.  I succeeded in all three goals.  I have more flexibility now than I did in my 30s, my balance is so much better and I lost weight doing the weight challenges and eating Paleo.  Eating as natural as possible has also taught me more about my body and how it reacts to certain foods.  I continue to keep the goals of trimming down and getting stronger, but my number 1 goal is to get a strict pull-up.

WEIGHT LOSS (OVER HOW LONG? STARTING VS NOW)?

In my first year I lost about 15 pounds.  Then I seemed to be gaining weight but my clothes were still getting loose.  Yes, I was gaining muscle and all the squatting, lunging, and lifting was toning every part of my body.  My second year I maintained my weight loss of 9 lbs. and a dress size smaller.

 

INCHES LOST?

Not entirely sure what the inch loss is, but my thighs, hips, and waist lost the most.


PERFORMANCE ACHIEVEMENTS/IMPROVEMENTS (STRICT PULL UP? 5K RUN? ETC.)

When I started CF77, I couldn’t do a push up, not even on my knees, and lifting the 15 lb bar was tough.  I couldn’t get a squat, not anywhere near parallel.  Now I can do multiples of strict push-ups, I am lifting front and back, squatting to parallel whether it is with a wall ball or heavy kettle bell.  Doing a Saturday class after a year was a light bulb moment.  I was right there with everyone, didn’t matter what we were doing.

WHAT HAS MADE THE BIGGEST DIFFERENCE FOR YOU?

What has made the biggest difference to me is consistency.  I need it.  I will attain my goals with it.

 

ANY ADVICE FOR PEOPLE LOOKING TO MAKE A CHANGE IN THEIR LIVES?  

I’m impatient, and I think most people are when they begin to work out.  We want results now!  So, the advice I would give is to, just start.  Not tomorrow or next week, just start, set a schedule and stick to it.

 

ANYTHING ELSE YOU WANT TO SAY?

Yes, thank you. To the coaches for counseling, pushing, correcting, keeping it positive; To the members-our family,  for helping, cheering, encouraging.

 

David Preston*

 

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HOW LONG HAVE YOU BEEN TRAINING AT CROSSFIT 77?

I began my Crossfit journey in January of 2014 to prepare for a week long back country hiking and camping trip in the Grand Tetons of Wyoming.  I had 10 months to prepare, and no excuses.  I knew that I wouldn’t survive the trip weighing nearly 220 pounds, so it was time to get to work!  In early November I made the trip and not only survived, I excelled.  I climbed mountains (literally) at 37 years old that I couldn’t have climbed at 21.

 

WHAT MADE YOU CHOOSE 77 OVER OTHER PROGRAMS?

I interviewed a few gyms, and found that Paul, Crowder and the team they assembled had the knowledge of safety and nutrition that was I looking for.  I could immediately tell that they cared about my individual goals and that I would not be another face in the group class.  The Foundations course was really helpful as well, as I hadn’t touched a dumbbell in years, and “deadlift” was a word I had never uttered.  I needed the course to get prepped for my journey.

 

WHY DID YOU SWITCH FROM CROSSFIT GROUP CLASSES TO PERSONAL PROGRAM DESIGN? WHAT IS YOUR FAVORITE PART OF PERSONAL PROGRAMMING? 

 

After six months in the group classes, I found that my fitness level had improved dramatically, but my strength was taking longer to catch up.  The personal programming allowed me to transition to a more strength based program.  I’ll be the first to admit the transition out of group class was challenging (the competition is a huge part of my motivation), so I had to force a balance between programming and group class.  After discussing with Paul, he was willing to work with me to create a program that worked for me.  Their flexibility in program design is a huge reason I’m still working hard 12 months later.

 

WHAT ARE SOME OF THE GOALS THAT YOU HAVE ACCOMPLISHED SINCE JOINING 77?

Since joining CF77, I’ve:

1) Lost 25 pounds

2) Become more agile, fit, flexible & strong

3) Gained confidence at work and in my marriage

4) My clothes fit (and dare I say look good?) on me

5) Surrounded myself with positive people that keep me motivated

6) Learned a tremendous amount about nutrition

 

WEIGHT LOSS (OVER HOW LONG? STARTING VS NOW)?

I’m down 25 pounds, but I’m not really concerned about weight anymore.  My goals from a physical standpoint are focused on turning bad weight into good.  I’m currently around 195 pounds, and based on my progress will likely settle around 190.  As long as I’m working hard and eating well, the weight will take care of itself.

 

INCHES LOST?

In January of 2014, my caliper measurements totaled 114.6 millimeters of fat.  By mid June, I was down to 65 millimeters.  Over that same time period, my body fat has dropped from 20.87 to 13.45 percent.

 

PERFORMANCE ACHIEVEMENTS/IMPROVEMENTS (STRICT PULL UP? 5K RUN? ETC.)

In 11 months, I’ve hit personal bests at the following weights:

Bench: 215

Back Squat: 275

Deadlift: 300

Pullups: 12 strict

 

WHAT HAS MADE THE BIGGEST DIFFERENCE FOR YOU? 

Accountability.  To myself.  To the trainers at CF77. To the people I work out with every week.

 

ANY ADVICE FOR PEOPLE LOOKING TO MAKE A CHANGE IN THEIR LIVES?  

Start.  Don’t wait.  Life is a gift, and I promise, its a lot more fun when you’re in shape.

 

ANYTHING ELSE YOU WANT TO SAY?

The only thing I would add is to say “thank you” to everyone at CF77.  You’ve made an immeasurable difference in the life of me and my family!!

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 Mary Dechene

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“Turkey trot Mooresville 3rd in my age group. Thank you for making me a stronger runner.”

-Mary

 

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