Mike Newland - CrossFit Dubuque

Mike Newland

Why I do CrossFit.

February 2012, I had just had back surgery to repair a herniated disc at L5. Until this point I had considered myself just a bigger guy – stocky, big shouldered – I knew I had to lose a few but didn’t consider myself fat or out of shape really. During my recovery, I had nothing but time and I began to add up all the things that were wrong with me – bad back, bad knee, often tired, high blood-pressure, high cholesterol , totally unmotivated and the list goes on. Heck I even used to get tired playing golf, the thing I really love to do. I was forced to be honest with myself….. I was fat, I was out of shape and I was only 42.

My wife on the other hand was running 5K, 10K and marathons. She joined CrossFit Dubuque in January 2012 in order to supplement her running until the winter subsided. After seeing her results – my wife who was already fit was getting more fit and I was laid up like an old man. I needed to change, I needed to get healthy or I was going to make her a widow at a young age. I followed the recovery plan from my surgeon to a tee and after my 12 week check-up, he cleared me to begin CrossFit.

I started the foundation classes in June 2012 – I was 262 lbs., and I was nervous, OK scared. I couldn’t do 1 pull-up, run a 200, or do a single Olympic lift. In the beginning, I barely made it through the warm-ups. Coach Phil and Coach Mike were there, always motivating me, challenging me and correcting my form (from the beginning they were both very conscious of my back injury). They saw my potential long before I did.

In July 2012 I began doing the regular WODs and I haven’t looked back since. The other athletes and coaches supported me from day one. By August I bought new clothes and by November I bought new clothes again.

Fast forward to today. I am now 210 lbs., I went from a 42 inch waste to a 34, from a 52 inch chest to a 44 and my shirt size fell from XXL to a L. My back feels great! I take the stairs whenever possible because I can and my golf game is better than ever. I am not great at all the CrossFit movements but I can complete any workout that is put in front of me. If I am asked to do 100 pull-ups, I can; 100 burpies, I can; Rowing, Olympic Lifts and Toes to Bar, yes yes yes. Hand Stand Push-ups – well let’s not get crazy….

I am of course grateful to the coaches, to the friends/athletes of CrossFit Dubuque and especially to my wife for believing in me more than I did. I am not an elite CrossFit athlete but I am coached by elite coaches and surrounded by elite people. What I am is healthy.

CrossFit is not a cult, it is not a fad and it does not make you stick to an insane diet. CrossFit is a choice and what it does is make you accountable for your own decisions. Pull-ups are much easier at 210 then at 262 and they will be even easier at 195.

If you want to change, truly change and begin living life instead of watching life….then do so.

Mike

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What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

How do I start?

If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!

What do classes look like?

Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.

We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.

Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.

At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!

Are the coaches qualified?

We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.

Why I do CrossFit.

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