I started CrossFit in May 2011. I am 48 years old and I wanted to start
completely over to build my level of fitness.

My first week in on-ramp I couldn't get through the warm up without being
lightheaded and out of breath.

Having suffered a head injury/stroke in 2006 left me not being able to work
out and as a result I lost any muscle mass I had and gained a significant
amount of weight (fat).

I have been CrossFitting now for 15 weeks and I have lost 51 pounds and lost
6" on my waist. I am still not able to complete all of the CrossFit
movements, but they're coming! I can feel it. I am getting stronger, and
more fit with every WOD. My plan is to follow the direction of my great
coaches - Rick, Sal, Melissa, Brit - they watch over me and keep me from
hurting myself.

Thanks to CrossFit Chula Vista for their guidance & care. This is the best coaching I have
ever had and it's producing results that I could only dream of.

Thanks Rick.

Vance V.

My CrossFit Story (kind of a long testimonial)

I have always wanted to get in shape, really in shape, but life seemed to get in the way. I have for most of my adult life had some sort of gym membership yet paying that monthly fee never seemed to magically make the excess weight go away or build muscle. The closest I got in the past was when I hired a personal trainer ($60 per hour for three hours a week). I lost some weight and got stronger, but I seemed to plateau and not grow, and the expense was difficult to maintain. I did notice that having someone waiting for me in the gym made me show up, rather than when I had a generic gym membership and could show up whenever I wanted.

I then turned 40, still not getting to that goal point so I decided to start running (I always loved running). I started with half marathons and worked up full marathons. I wasn't very fast, and my "training" consisted of going out each evening and running whatever distance I came up with. At first I just tried to run 10-13 miles every night, but plantar fascitis as well as other injuries made me re-think my strategy. I then alternated interval workouts during the week with long runs on weekends because I read it in a book. The injuries seemed less, but while my marathon times got down to 4:45, I would struggle the last five miles with severe leg cramping and knee pain, causing me to walk / limp to the finish. During all this self-induced injury period I did manage to get my weight down but it never seemed to stay off. I then took a break from running and suddenly 40 pounds found it's way on me and I was in a worse position then where I started. While I never had blood pressure problems in the past, I noticed my readings climbing past 140/90 on a consistent basis. I tried to go back to running early last year but during a slow jog my excess weight coupled with bad running form and reduced leg strength caused me to tear the meniscus in my right knee, further setting me back.

So, this brings me to six months ago. I met Rick from CrossFit and decided to check out the program. It seemed like a good mix of gym membership with personal training, and he seemed passionate about what he teaches. His initial seven minute workout completely kicked my butt, so I decided to give it a try. This was the best health decision I have ever made.

When I started (to serve as a baseline), I could not do a single box jump or run more than 100 meters without my right knee screaming at me because of the torn meniscus. My blood pressure was 140/90+ and I weighed in at 250 pounds. After just one month of CrossFit Wods three days a week, and following the Paleo Diet (to about 80%) I was able to shed 10 pounds and get my blood pressure back to under 120/80. I also noticed that my knee was bothering me less due to all the f$**#@ squats (er, leg strengthening). I could actually jog a mile without knee pain.

I became more motivated and started to dig into this thing called CrossFit more. I began to read the articles on the CrossFit Journal, watch the various videos on subjects such as nutrition and running, I was transitioning from a client to a believer. Rick keeps saying that 60% of one's success comes from nutrition and within the CrossFit Journal is the data to back it up. I really started to see the big picture and all the pieces they teach began to fall into place.

A couple months ago Rick and Aubyn began the endurance program (to teach running) so I immediately signed up. I knew I needed professional training in this area as all I could do by myself was create injury. Crossfit's philosophy of how to run is based on injury prevention, and that was something I desperately needed. As I stared attending the additional endurance workouts, I decided I needed a goal so I signed myself up for the Surf City Marathon, held in two months. This was the last marathon I ran (4:45 with major cramps after mile 21) so I wanted to see how close I could come to where I was three years ago.

When I shared my goal with Aubyn, she made it very clear that if I was to run this marathon in two months, I HAD to follow a specific CrossFit training program to get me ready. This I did, which included four regular strength workouts per week plus three endurance workouts per week. I had to run exactly what she told me to do, no more and no less. The funny thing was, none of these runs were long. Only twice did I run as far as 12 miles where most of the training runs were short interval sprints. I didn't know how well this was training me for a long run, but I put my faith in Aubyn and CrossFit. Aubyn's coaching included what hydration and nutrition I would use for the race, and at what intervals. The week before the marathon, I was told to basically do nothing (some squats on Monday, light jog on Tuesday, 10 minute WOD on Wednesday and easy workout Thursday - nothing strenuous). I felt like I should be training harder, but according to Aubyn and Crossfit's teachings, this was what I had to do.

Last Sunday, after five and a half months of CrossFit strength training, and a simultaneous two months of endurance training, I was at the starting line relying on blind faith of all these goofy workouts to get me through. I was 35 pounds lighter and a lot stronger than where I was when I started, and while anxious, I was curious how my body would perform. Well, to finish this long story, I was able to run the entire marathon with no walking. My right knee did not bother me at all, and I experienced no leg cramping. My time was 4:36 at the finish. While I didn't run a pace to qualify me for the Boston Marathon, I completed the race faster than I did three years ago and I was running across the finish!

These last six months have made me both a believer and a raving fan. The CrossFit philosophy works and I am extremely excited to see where I will be in another six months. Thank you Aubyn and Rick, you have helped me change my life.

- Ralph

Rick, I just wanted to add to what Seamus has already said about our time
training with you. After following Crossfit workouts for the last couple of
years, it wasn't until I trained at your facility that I really started
learning correct technique and form. The workout designs and critique that
you and your staff provide are essential to performing the training
effectively and safely. I still follow your WOD's whenever possible and am
constantly striving for the form that you and Sal would approve. Thank you
for everything.
Adam

Rick, Seamus here- one of the Air Force Pararescue trainees that came
through last month. Wanted to say thanks not just for accomodating us, but
for teaching us a lot too. All of us have our strong points and weaker
points and we all came away feeling like we understand certain mechanics a
lot better thanks to yours and Sal's eye to form. My numbers have been
growing steadily thanks to that. To my suprise (since I didn't run much in
SD) running back here at altitude isn't too rough either, actually my times
are better than I expected. Please pass on our thanks to the whole crew,
great gym, great people.

I would like to thank everyone at CrossFit Chula Vista for the best year of
physical fitness since my early thirties. Now forty-one, I'm in great shape
again. I waited a full year to do this testimony because I wanted to see if
I would stick with CrossFit. I have, and plan to continue. Before meeting
Rick and everyone over at CrossFit, I had lost all interest in working-out
and had fallen into the 'rat-race' of career and a material world. I was
working a lot and was very out of shape. Something was missing. Working-out
and training had been part of my life since the age of thirteen. I ran
cross-country, wrestled and lifted weights for years, and loved it. I never
once thought of 'not training'.



Well, life happens. Because of marriage, becoming a father, and running a
business, working-out took a back seat. I needed a spark to get my interest
back, and I needed to be challenged. Luckily, I attending a Fathers Day
event at Eastlake Church and learned about a fitness program called
CrossFit. At this event they had a simple parallel bar set up and a big tire
sitting on the ground. I thought to myself, ' I can bench 325 and have big
arms. NO PROBLEM!' They say, OGod works in mysterious ways'. Well, his name
was Nick. According to this guy, I could only do three pull-ups correctly! I
walked away not feeling too good about myself. So I decided to talk to the
owner, Rick, and find out about CrossFit. The very next day I signed up for
the program and went through the worst day of physical training since basic
training in the Army. Facing the fact that I was out of shape and would have
to start from scratch was scary, yet exciting. I really felt with Rick¹s
help, that I could get back into shape.


My stats one year ago
* 5'7" -215 lbs.
* pullups ­ 3
* situps ­ 10
* running maybe 50 yards.
These are based on doing these exercises correctly. No cheating like at LA
Fitness.

There is no cheating in CrossFit.


My stats a year later
* 5'7" ­195 lbs.
* pullups ­15
* situps ­50
* running- two miles without stopping.
* deadlift - 395 lbs.
* shoulderpress ­ 205 lbs.
* backsquat ­ 375 lbs
* bench-I don¹t know any more.


Do yourself a favor: give it a try. My wife, Melissa, is now doing CrossFit..
She is loving it and looking great. I am very proud of her. She has never
been interested in the gym scene. The CrossFit program has given her the a
safe and comfortable environment for training. It is money well spent.

My wife and I started working out with Rick about 1 month ago. When we
started, I was hesitant about the 8 course intro but am now a complete
believer. In a matter of weeks, I have learned a significant amount about
exercise, weightlifting and diet.

For many years, I wrestled and spent hours cutting weight and working out.
I only wish that I could have been involved with CrossFit earlier. The
combination of exercise variety, encouragement and Paleo is a terrific
combination.

I am not overweight but have lost five pounds, feel stronger and look
better than I have in years.

Rick and everyone that I have met at CrossFit Chula Vista are exceptional
people. They are knowledgable about proper form, diet and technique (not to
mention that they can easily do any exercise with ease – including
inverted vertical push-ups on rings).

There are no egos at CrossFit Chula Vista and everyone is supportive of
each other. If you are looking for an exercise program unlike anything that
you have probably done in the past, this is the place. The sessions are
typically less than a half hour and you get a complete full body work out
(think cardio, weightlifting and gymnastics all rolled into one brief,
intense session.)

In addition to the gym, the Paleo lifestyle is great. I use the term
'lifestyle' because it is not really a diet. It is a low carb, balanced meal
with frequent snack program. Honestly, I eat more now than I did before but
enjoy the meals and feel much better.

CrossFit all the way!

Rick and the CFCV family,

Just a quick note of thanks for welcoming me into the fold for the few
short weeks I was in town. I learned A LOT and everyone couldn't have made
me feel more at home. Even though I've been CF'ing on my own for a couple
of years, I realize now what I've been missing by not working out with a
team like yours at CFCV. I can't wait for my next visit when I'm back on
this side of the world (and to a few new PRs now that you've corrected my
O-lift form)!

all the best,
Wayne N.

Dear Rick and the CrossFit CV Staff,

I love burpees,

Mitch Compton

Before I came into Crossfit Chula Vista, the only exercise I got was walking my miniature Yorkie around the block. Now, when people see me they want to know what I have been doing to get into shape. I tell them that the workouts at Crossfit Chula Vista are challenging without being demotivating. Also, that the Crossfit Chula Vista environment is not intimidating for a newcomer and there is a sense of camaraderie as well as community. I started Crossfit back in May 2009 after my first date with my boyfriend and we are getting married next week. I am not saying that Crossfit will get you down the aisle, but hey, it helped me!

~Amy Richter

OK Rick and Nick I know I only ever post complaints so mark this day on your calendar as this post pays you a compliment. Since I've joined CrossFit Chula Vista I have lost at least 10 pounds. I have found new muscles in my body i never thought I had. Fewer t...hings are shaking around when I jump up and down! Thanks so much for all the support. Telling me I am awesome when I think otherwise. Encouraging me to stick to the diet (which I don't think I will ever totally quit, I just don't miss processed food, sugar or dairy) And Rick....I'll do just about any workout just to get you to give me that big "proud papa" smile of yours. I couldn't be happier with CFCV and look forward to (and fear) your workouts 5 days a week!!

Rick, here's my 10-cents...

Its been a more than a yr. that I've been doing crossfit with Rick. I'm a
Law Enforment Officer and got my knee operated upon by an injury. I don't
want to change my lifestyle, I love being fit but Crossfit had advanced my
fitness level three-folds. I'm 45 yrs old now, and I could see guys half my
age that can't handle the WODs. I feel like I'm 25 yrs old again. One of
these days I want to compete in a 1/2 triathlon as my goal. "IF YOU ARE NOT
SCARED OF YOUR WORKOUT, ITS NOT HARD ENOUGH"...

I am so glad that I found Crossfit! I am a 40-something mom of 2 and I had not been taking time for myself to workout. I have been doing Crossfit for about 6 weeks and I am feeling so much better! Rick has been so patient teaching me all of the exercises and giving me much needed nutritional advise. I have lost 8 pounds and I know I am getting stronger everyday. I have a long way to go to reach my goals but I know with Rick's help I will get there!

Hi Rick,

I just want to say thank you once again for welcoming me into your gym this past week while I was visiting Chula Vista. I was very impressed by your nice, big, well-equipped space. And your morning crew was such a great group to workout with. The energy and support made it all the more fun to CrossFit while I was on vacation. Thanks especially for the help you gave me on my O-lifts. You and Nick were great coaches! I'm looking forward to my next visit out there. Please send my regards to Nick and Piper. It was nice meeting you all!

Grace
CrossFit NYC/Brooklyn
Grace getting a PR on her Thruster with Piper giving her a few words of encouragement.

Hey Rick. It was a great pleasure meeting you. Thanks again for the great coaching this past week and giving me the opportunity to work out in your box. The Burgener warmup and the snatch transfers are both invaluable tools which I and my fellow box-mates should be using more consistently. I'll definitely pass on the word. You're an awesome coach and you have an awesome box. Please visit the silicon valley box whenever you're in town. Thanks so much. Happy New Year!
Sincerely,
Larry from Crossfit Silicon Valley

I'm a single mom with two young kids and CrossFit has changed my life! Not only has it changed my life physically, but mentally. I'm doing things now I never imagined I would or could do. I needed something not too time consuming or superficial, and CrossFit Chula Vista has been that for me. I started doing CrossFit about ten months ago. I wasn't really active. I hadn't been consistently working out for almost a year, and I was way out of shape! I couldn't run or do much of anything without having a nagging pull and pain in my left hip. I also had pain in my knees. I can now say neither my knees nor my hip hurt any longer. Every day I'm exceeding my own expectations, and I plan on continuing. CrossFit is the daily dose I need in the morning. THANK YOU CROSSFIT CHULA VISTA!! I love you guys!!!