I was sifting through the pictures on Chyna's camera the other day looking for a picture I had taken during our stay in Ohio. I came across some old pictures of Chyna from a trip she took to Hawaii prior to meeting me or even doing Crossfit.
This picture was Chyna (far left) in the spring of 2009: Chyna just had two knee surgeries and was no longer swimming at San Jose State, but she admittedly was still eating like she was swimming. Translation: swimmers are notoriously bad eaters who consume massive quantities of calories to keep up with all that energy they expend in the pool. Also, being the young and fun college girl that Chyna was, she was partying pretty hard back then and drinking lots of bad calories on adventurous nights out with her friends. In this picture, Chyna weighed about 178#.
In August of 2009, Chyna ended up joining CrossFit Milpitas (then CrossFit Unlimited). She really enjoyed it, and it turns out she was pretty good at it. After about four months, Austin started programming for her to compete in the 2010 Crossfit Games qualifiers. At the time, Austin was also programming for me. Chyna and I met on 12/28/2009. We took this picture on that day: At the time, Chyna had been aggressively CrossFitting for about 5 months. She was still not watching her diet, and she was still partying with friends a couple nights a week. As you can see, she had dropped weight, but she was still "soft." Body weight at the time of this photo was about #165.
Chyna rolled into the 2010 CrossFit Games season at the 165# body weight (picture at the Home Depot Center July 2010): She ended up taking 4th place in the California regional qualifier and finished 18th place at the CrossFit Games. For the 2011 season, she knew she had to make some changes. Chyna hooked up with John Welbourn for coaching and programming. (Funny side note: when John first met Chyna he thought she was a "chubby little girl" who worked hard....lol!)
The 2011 off-season became a dedicated focus on increasing strength and improving body mechanics. Training sessions stretched out to two hours or longer, with several cycles of heavy weight training, skill work drills, and suprisingly, not a lot of traditional CrossFit conditioning. As for her nutritional changes, Chyna rarely drank hard alcohol, but we were still drinking wine four nights a week or more. Most meals were meats and veggies, but she still enjoyed dessert at least four to five nights a week. A sweet tooth, as many of you know, is a motherfucker to beat.
Depite the fact that Chyna drove John crazy with her dietary choices all year, the small changes in the diet and the focus on lifting heavy weights at 100% effort payed off. At the start of the training, Chyna weighed 165#. She competed at the 2011 NorCal Regionals at 145#, tying for 3rd, but not making it to the Games due to the tiebreaker rule. This shot from the Regional qualifier at 145#: The sting of not making it to the 2011 CrossFit Games brought to light that Chyna needed to give a TRUE 100% effort for her 2012 CrossFit Games training. She had the training part down, but she knew she had to give a 100% effort to her diet. Her official training for the 2012 CrossFit Games season started two weeks ago. Not only does she have report her training results to John everyday, she now has to report her food log to her nutritionist. The “diet” (for now) is gluten free paleo with dairy allowed. The diet wil be reassessed based on performance and how she's feeling in a few weeks. In two weeks time, Chyna is already starting to look leaner:
I hope you know that I didn't write this post to toot Chyna's horn. If I hadn't seen the 2009 Hawaii picture, I never even would have thought of this post. Though Chyna and I have been together for most of her transformation, sometimes you just don't notice how much people change when you are around them all the time. Seeing the 2009 photo and the last photo side by side on my laptop just made me think, "Wow! What a difference!"
I am quite sure there are similar stories all across the CrossFit world. This post is about making a transformation, deciding how much of a transformation you want to make, and how dedicated you want to be to that goal. You can be healthier and lose a bit of weight by simply CrossFitting. You can lose a little more weight and CrossFit even better with some slight changes in your diet coupled with hard work. You can shed a few more pounds if part of that hard work is some SERIOUS weightlifting. But, to get the best results, in my opinion, you need to dedicate to hard work, heavy weight training, and a STRICT diet. Eat meats and veggies. Try gluten free and avoid ALL sugar. Don’t give a 100% effort to your diet for six days and then eat a bunch of CRAP on your “cheat day.” All that does is knock your 100% effort for the week down to about a 75% or less effort. Stick to a cheat item once a week instead of a cheat day.
Transformations are about dedication and being driven to succeed. I thought it was important to share this story with you all because I realized that we are all capable of being successful like Chyna. We just need to commit. I know I struggle with that commitment everyday. What about you?
You may not want to be a competitive CrossFitter, but I think we all want to feel better and look better, or we wouldn't be showing up to the gym. There are some great trainers at One World willing to help you with your goals. All you need do is pull the trigger and ask.
Complete four rounds for time of:
- 4 muscle-ups
- 8 squat snatches (W:75#/M:105#)
- 12 burpees
POWER HOUR 8/24/2011
- One squat snatch on the minute for ten minutes (as heavy as possible)
- 50 burpees for time