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We are a Strength and Conditioning Training Facility using CrossFit’s Methodology which is “Constantly Varied, High Intensity, Functional Movements.”
For Every Skill Level, Every Age, Every Gender
Best CrossFit Coaches In The State
Have it? Want it? Any Age, Any Fitness Level
JOHN REA – Testimonial
Well, I’ve been working out with FMCF 4-6 times a week since October 19th, 2013 (no two a days yet Ha ha ha) but for about a month. I’ve been doing unassisted pull ups so I think it’s time that I write a testimony for Bob Piotrowski and his staff at FMCF.
(Insert Raucous laughter) I am a regular softball player. I’ve lost weight before with a trainer, with unhealthy “herbal supplements” and I first encountered my own ribs when I wrestled in High School. I drive for a living so, I’m on the road all day and that means fast food and sedentary days. I was around 200 pounds and I’m 5’ 8” and 45. I wanted to improve my performance on the ball field and also I was tired of looking the way I did.
I knew going in that I was at the bottom of a very steep hill, and that it was going to get worse before it ever got better but the very first orientation I went to, I pulled a hamstring (It was giving me problems prior)! Everything was (gahhhhh!). It seemed like the warm ups should have been the workouts!!! On top of that, I felt like things should have been scaled more. Please do not misunderstand; they do scale things but you have to learn to trust the trainers, they know what they are doing. By all means speak up, but the point I am making here is that (in whiner world) it seemed that I got ramped up all too quickly as it was happening but looking back, they knew what they were asking me to do. I remember doing a Saturday WOD (it was a fund raiser) in December and thinking about how much fitter almost everyone was at the gym. It was not fun being the last one to finish.
Finding a stride:
There’s a never a way “out” only overcoming or opting out. For me, I guess my “turn around” started during a WOD where we were doing toes to bar (you’ll find out later) and instead of doing the level-1 mod, I Rx’ed that part of it. I can’t speak for others but when you are ‘at the bottom of the hill’ you find one thing you can Rx and start broadening your horizons. It helped me that there were a couple of guys that I started with that I could use to gauge my progress. If ‘C’ started using a blue wall ball, (you’ll find out) then I started. If someone else I knew from my orientation class used a bigger kettle bell, I had to as well.
Well, around this time Trainer Nic, casually mentioned to me that if I wanted to lose weight, I needed to run. I started running at the gym. It made sense to run when I was already exhausted (striking when the iron was hot, so to speak). I figured it would help with my endurance and I was tired of feeling like I wanted to puke. So goober (that’s me) started running. Instead of rowing for my warm up, I ran (in part because it was faster). I started asking people to show me stuff. I ran, even more. They started an ad hoc 8 o’clock ab work out. I started doing that when I could. I started growing this ridiculous mane under my nose until I reached a fitness goal.
Hmm, well I can’t Rx everything yet but I usually Rx 30%-50% of the WODs. I’m still a running fool. I wonder if I’m not pushing myself hard enough but, let me tell you, there’s fresh air at the top and nothing beats the feeling you get from completing a work out. I actually have a lot of fun and I get mad when I have to miss because of work. I stay late; I get there early when I can. I do extra stuff. If you like being active, if you like Christian fellowship, if you like a gym with all shapes and sizes, you should come on down. It’s definitely a lifestyle. One friend told me they did CrossFit, they got tired of being the lowest in the class, but when they went back to another gym the trainer had to make everything harder for them!! So, they ended up having to go back to CrossFit! Everyone at the gym is nice and a lot of them were ex couch potatoes. I’ve lost 20 pounds, not including “swapping” (exchanging fat for lean muscle), I get compliments all the time and also am no longer shy about going shirtless. It’s really amazing the changes in how you feel and how your body reacts. I have a ton of energy now. Well, wrapping up, I’ve been there, I’m not a trainer but I will help you however I can. God Bless You.
Be appreciative and thankful
Ask twice, lift once
Give yourself enough time to warm up
Listen and Pay attention
Build up your strengths, attack your weaknesses
Lighten Up, Francis
The more you put in, the more you get out. I’m still re-learning this.
An effort has been made to provide you with a cleaner, tidier atmosphere. In order to maintain this, we kindly ask that you replace all the equipment to it’s designated area after use. Furthermore, the disposal of water bottles, trash and miscellaneous items has been lacking. If you, your child or pet create a mess, please be so kind as to clean it before you leave. Also, if you bring something to the gym, throw it away or take it with you when you leave. The gym space and equipment is provided to you to become fitter and healthier individuals. Please take care of it so that we can grow as a community.
Four years ago I lost 50+lbs in 5 months, treadmill/running, calorie counting and minimal weightlifting coupled with my body continuously craving everything I cut out. I can show just about anyone how to lose 5lbs per week… But I can guarantee that most of it will be muscle and the first 10% will be retained water and the excess food in your digestive system. I was constantly tired, my body gave up and I got sick. I put it all of the weight back on faster than it came off. After a scare 3 years later, I decided it was time for a change, I joined something that has made a huge impact on my life.
This month I turn 40, it has been 9 months since I took control of my health… In that time my cholesterol HDL/LDL/Triglycerides, have returned to “normal” ranges. My BMI/Body fat percentages have dropped to acceptable levels. My blood pressure 9 months ago was so bad I was on medications… Now it’s better than the average 20 year old… oh and no meds..
How did I accomplish this? How much weight have I lost? Good questions, standard scale says 37lbs; that coupled with calculated muscle gain of 15lbs puts me at a fat loss right at 52lbs. Was it easy, fairly, the hardest part was the balancing act of adding lean muscle and losing fat. It took a few months just to figure that out and I am still learning. Doing it wrong, the scale was telling me I was losing 2-3lbs per week but couldn’t recover after going to the gym. It was easy to gain weight, it is fairly easy to lose weight, but to build muscle and lose weight is still a weekly balancing act. I don’t eat anything different than most people, I cut out fast food, sugary drinks, diet drinks (I guess I do eat differently than most). I don’t count calories and I don’t eat based on Paleo, South beach, Zone, etc. I eat what I want, in moderation.
Day after day I come back to work from the gym and I usually look like I jumped out of a river, soaking wet in sweat, dirty hands, etc… Were my workouts really that hard? It depended on the day and how hard I pushed myself. Some days I feel like a million bucks, some days I don’t have the energy to do much, looking back at the previous 24 hours, I adjust my nutrition & hydration. As stated earlier, Losing weight and gaining strength is a tedious balancing act.
See, I joined this cult like CrossFit place, you go in, there’s a workout on the board, everyone does the SAME workout (every day is different). The first day I showed up I was a bit intimidated, Everyone was in shape, doing stuff I could only dream of doing, I walked my overweight body across the “box” wearing my 2XL t-shirt and was greeted by a dozen people. After my introductory classes, I showed up to my first workout and looked at the board… 21-15-9 Pull-ups, 30# Ball Slams, 95# Thrusters.. I learned all of these movements in the introductory classes but really? 45 of each exercise? The trainer scaled me and others back to band assisted pull-ups, 20# balls and 45# thrusters… It took me 42 minutes to complete it scaled, I finished dead last by 15 minutes.. I think I laid on the floor for 30 minutes wondering if I was about to die. Soreness set in following the next few weeks of workouts. After 30 days the soreness became isolated to the muscles used the previous day. Now jumping ahead 9 months, I can do all 45 pull-ups, 30# ball slams and 95# thrusters plus a half mile run… all in less than 25 minutes. Is that fast? No clue, it’s better than I did 9 months ago. I am now able to complete most workout as written on the board.
I go to the “box” 5 days a week, I don’t do “CrossFit” 5 days a week. A few days a week I do the CrossFit workout on the board, the rest of the days I either do my own thing or check my improvement by doing a workout from months earlier. Seeing my improvements is what keeps me going.
I drag my 2 boys with me every Saturday morning, recently my gym has started a kids program that they both attend, They seem to enjoy the running, jumping and body-weight exercises, One is a bit clumsy but is improving week after week. They love it and it’s another thing we get to do together.MORE INFO
In order to help get this program up and running, we need YOUR help. On the white board at the box, please write down your name and kids name(s) if you are interested in participating. Currently, we are hoping to get started as early as May 17!
Wednesday at 4:30 pm
Saturday at 10:30 am
Beginning, June 9, we are hoping to move to our summer schedule:
Monday and Wednesday at 10:00 am
Wednesday at 4:30 pm
Saturday at 10:30 am
If these days and time do not work for you, please let Bob or Liz know so they can try and make other accommodations.
Pricing for Fort Mill Kids will be as follows:
1 Kid-$50 per month
2 Kids- $85 per month
3 Kids- $100 per month
1 Kid-$65 per month
2 Kids- $100 per month
3 Kids- $115 per month
Drop in Rate- $15 per kid
**Fort Mill Kids is not affiliated with CrossFit Kids
Want to KNOW & LEARN more about ISAGENIX and what it can do for YOU?
Want to LEARN how to LOSE Body Fat, quickly and easily? Cleanse your body from TOXINS?
Want to taste HEALTHY FREE SAMPLES? No Artificial Sweeteners, No Sucralose, No Nutrasweet, No Aspartame, No GMOs, None of that!
Come on out to the FMCF Box this Saturday Evening, May 3rd, 2014, from 6:30PM – 7:30 PM for a Free, No Obligation, Easy to Understand Presentation about ISAGENIX!
Presented to you by Bob Piotrowski and Angela Sinclair
DATE & TIME: Saturday – May 3rd, 2014 – 6:30 PM – 7:30 PM
PLACE: Fort Mill CrossFit
OPEN to ALL!!MORE INFO
This is the highest and most Holy day for a Believer because it celebrates Jesus Christ overcoming death on the cross by rising Alive from the tomb!
Jesus is the Son of God, our Savior and Redeemer. Because of Him, death is not the end, and life takes on new meaning. We can change, we can start over—and we can live again with God.
Easter is the time to reflect, to celebrate His life and to discover all things possible because of Jesus Christ.
All of us at Fort Mill CrossFit wish you and your Families a most Blessed Easter!
Live in Christ, Trainer BobMORE INFO
5 Strict Press to 5 Push Press, 3 sets
Perform 5 strict press, immediately followed by 5 push press.
Complete all sets unbroken, for time:
8 Hang Squat Cleans + 1 Push Jerk 185/125
7 HSC + 2 PJ
6 HSC + 3 PJ
5 HSC + 4 PJ
4 HSC + 5 PJ
3 HSC + 6 PJ
2 HSC + 7 PJ
1 HSC + 8 PJ
Rest as necessary between each set. Sets must be performed unbroken or they do not count. Record load and time elapsed.
7 x 2 Snatch Balance
Complete all sets unbroken, for time
8 Hang Power Snatches 135/95 + 1 Overhead Squat 135/95
7 HPS + 2 OHS
6 HPS + 3 OHS
5 HPS + 4 OHS
4 HPS + 5 OHS
3 HPS + 6 OHS
2 HPS + 7 OHS
1 HPS + 8 OHS
Rest as necessary between each set. Sets must be performed unbroken or they do not count. Record load and time elapsed.MORE INFO