My first recorded Crossfit class was on 1/2/12 (January 2, 2012). Before joining I had been involved as an instructor and competitor in Mixed Martial Arts and Kickboxing. Shortly after achieving my teaching certifications and black belt, I sustained an injury to my left shoulder during a tournament which pretty much ended my career. After surgery and over 8 months of rehabilitation, I tried getting back into just the workout aspect of it, but it was difficult to go there without someone hounding me to compete again. Sadly, it got to a point where I just had to walk away. For about 3 years I struggled to find a workout that would satisfy me and make me want to go every day. I don't remember how I discovered Crossfit, but I knew that it looked like something I would love. Once I decided to join, I set a goal for myself to get my MMA body back as I was now over 220lbs and a size 36" waist. But I had also been hearing about events such as the Tough Mudder, Warrior Dash, Spartan Race etc. I put it in my mind that I would choose the one that seemed most challenging for me and gave myself a timeframe in which I wanted to feel like I was in shape for one. In my mind, I told myself that I needed one full year of Crossfit training before I even feel like I'm ready to go for it.

The first few months were extremely challenging and yet the most fun I've ever had in a workout and that includes the Strongman Classes. I was seeing some pretty good results in the mirror, but most importantly, I was regaining confidence in myself because of what I was accomplishing in class. Things that I'd never thought I'd ever do, or do again as a result of my injury, were becoming almost daily achievements. That feeling of accomplishment alone carries you throughout your day and week.

A few months in I was introduced to my first Paleo Challenge. Surprisingly with my extensive background in the health and fitness industry, I couldn't remember ever hearing about The Paelo Diet before. Once I learned what it was, I was 100% committed to doing it. I have to say, the first week or so I was having withdrawal dreams but I quickly found it giving me some results. By following the diet, I noticed changes in my waistline and energy level very early. Results are addicting! The 40 days that I had to stay in that competition were probably the biggest turning point for me. I found the diet much more simpler than people were saying it was and by that I mean it was simple to follow and stay with. I found myself not only planning my meals out better, I was also planning out may day and week in a much more organized way. I noticed my mood had changed for the better. I would have sustained energy throughout the day without the help of extra caffeine. The list goes on and I believe it's all because of eating clean and being religious with my Crossfit. .
Not only am I surprised to accomplish things I never thought I'd do such as handstand push-ups, muscle-ups on the rings or bar, or anything that requires me lifting something over my head without pain such as a keg or a barbell, I'm surprised at the rate in which I'm accomplishing these goals. I feel that by being committed and being consistent with my training and diet, I've been achieving goals far ahead of the deadlines I have set out for them to be achieved

As a result, I took first place in the men's division the Paleo Challenge in the Spring of 2012 and I participated in my first Tough Mudder well before the one year or more deadline I had set for myself. According to the Tough Mudder website, the average participant finishes the 12 mile, 26 obstacle course in 3 hours. I finished it in 2 hours and 35 minutes and RAN the entire time. This is not something I could've done before and this is not something I expected to be doing so soon.

Within the first 6 months of doing Crossfit, I was able to see results that I don't think I ever saw in the 11 years of kickboxing and MMA I did. Today I can proudly say that I have lost over 46lbs and am wearing size 30"waist jeans! I'm a at weight I haven't been since high school and I feel like I'm just getting started. And if this is just the beginning for me, I can't wait to see what the future holds at Crossfit Long Island. I've never received so many compliments on how I look as I do now, even from complete strangers. When it comes to my health and fitness, I always followed the philosophy that if you want as others have you must do as other do. I used to be the guy that would go up and ask people who were in great shape how they did it and what their secret was. Now I'm getting a taste of what it's like to be on the other side of that as I find more and more people asking me those questions.

But the most important thing for me is feeling like I regained my confidence. Every day that I come to class, whether or not I hit a new personal record or complete a workout as prescribed, I keep in mind that it's never truly about that. I may not be the competitive type that many people seem to be in class. I may not be the fastest, strongest, most agile or accomplished person here. That's perfectly fine because that's not what I came here to achieve. This is only a competition with myself to do better. The only person I have to be better than is the guy I was yesterday.

Every failure is a success here. If there are things you can't do the first try or the first 10 tries, every time you attempt to get better helps you get stronger and you find yourself getting in shape without even realizing how much all the times you failed have actually worked in your favor.

-Dennis Monkey Boy Keeley

“Crossfit & Paleo for Life”

To quote the late herb brooks “Great moments are born from great opportunity!" A great opportunity is exactly what I got when Crossfit and the paleo lifestyle was introduced into my life. I will now explain how Crossfit and the paleo diet have changed my life as well as some of the struggles that I have faced over the past few months.

It all starts with me, Mark Nine, a 25 year guy who was at a crossroads with both my mental and physical well-being. Growing up I was always very active playing most sports but primarily I focused on ice hockey. I played youth hockey, then on to juniors, and ultimately college. I was always in great shape but the diet was never my strong point; yes I was a sucker for the carbs and candy! In my third year at the collegiate level I sustained my 6th concussion which ultimately forced me to quit playing hockey. At this point the pizzas chocolate and beer really caught up to me.

I eventually made my way out to the strong island where I meet a colleague named Ted. At this point I was 225lbs and disappointed in my appearance and overall physical health, which in turn weighed on the mental side. Ted pestered me for a while to come and try the "Crossfit" saying it was awesome and all levels were welcome. Finally Ted succeed and I went to my first class I can remember it like it was yesterday it was a 5 RFT including lifts like the one that makes your legs hurt, and the one that takes your breath away, and don’t forget a few burpees sprinkled in. After that I was hooked!

I signed up shortly after and this is where the changes started to take place. I immediately started seeing changes in my attitude as well as physical features. I lost a few pounds and was infused with this new found energy. All though it was tough, seeing many of the beginning days I struggled to walk up the stairs at work, I loved it. The competitive atmosphere and the camaraderie between fellow Crossfit goers and the lovely coaches made the workouts not only challenging, but fun.

Now a few weeks in and full engulfed in the Crossfit lifestyle I started hearing about the paleo lifestyle and upcoming paleo challenge. Once again it took a little convincing from my pal Ted but I caved and went to the meeting. All early indications inside my head said, forget that I am not giving up my beer or my pasta and all the other delicious things I’ve come to love over the years. I went home that night and looked in the mirror and realized that this is the one thing that I have never tried challenge myself with and now was the time to do so.

During the paleo challenge I encountered several hurdles. After the initial detox, (which really sucked by the way) I ran into cravings. But with fruit and a little self-will I was able to curve the cravings. I can remember that it was not until 2 weeks in, when I started to see results physically as well as in my WOD performances, that I really took hold of the full lifestyle.

As I mentioned earlier I have had several concussions while playing ice hockey. What you may not know is that I deal with headaches every day. Some days are better than others but yet I will always have a headache. Since starting the paleo diet not only have I lost weight, inches in the waist, and gotten stronger but my headaches have improved. This was a big help to keep me going during the challenge and it will be a big reason for me continuing the lifestyle.

In summary Crossfit and the paleo challenge has set me up with a new outlook on my physical and mental well-being. I can honestly say I love Crossfit and all the things that come with it from the community atmosphere to the competitive drive. With such a brief Crossfit career my summary is short, but I now know with a little focus and determination I can achieve any goals I set my mind to.

“The Proof”




Day 1 Day 60
Waist
Day 1: 38 15/16 " / Day 60: 34 1/16 "
Hips
Day 1: 44 7/8 " / Day 60: 36 5/8 "
Chest
Day 1: 42 1/2 " / Day 60: 41 3/16 "
Thigh
Day 1: 23 1/4 " / Day 60: 23 1/16 "
Arm
Day 1: 14 3/16 " / Day 60: 12 5/8 "
Weight
Day 1: 219 / Day 60: 181

Crossfit...
I remember my 22-year old nephew coming home from school one summer talking all crazy about this new hardcore fitness regimen that he'd started following. Crossfit, he called it. He told me about all the heavy barbell lifting, the lung-busting endurance workouts. Told me about WOD's, about Burpees, about girls named Fran, Helen, and Grace. Told me how he'd sit at his computer every night, hitting refresh, waiting to see what tomorrow’s workout would be. Showed me his 2-pood kettlebell in the garage, how to swing it. I couldn't even lift it. Crossfit...some extreme fad for adrenaline-junkie young athletes right?. I guess. But me? a 38 year old office-working, television-watching, junk-food eating new dad? I don't think so. But I was fascinated...
It was a year or so later, when CFLI was about to open its doors, that I started thinking about it again, I'd had a Bally's membership for over 10 years. 8 bucks a month, couldn't beat it. Once a year I'd start going again, try to lose weight and get fit. Inevitably I'd be back on the couch again. There was just no motivation to keep going. The physical results were minimal, and the atmosphere? Please. No one knew who I was, no one cared. Everyone just doing their own thing, lifting things up and putting them down. Running in place, riding ellipticals, whatever the F that is. If I was ever gonna make it, I knew wanted something different. I NEEDED something different…

Another 6 or 8 months passed until I finally walked in the door @ 54 Old Dock Road for my baseline workout. I was fat, I was listless, and I was just plain pathetic. But more importantly…I was ready. Ready to change my life, once and for all. I was ready to put it all in the hands of Coach Cos and CFLI. That was February 5th. I weighed close to 240 pounds, I was soft, I was weak, and I nearly threw up after 10 minutes. But I left there that morning feeling something, knowing something had just begun…

Its September now, and I’ve spent the last 8 months rebuilding my life. I’ve been at that box religiously, giving it everything I have, physically and mentally. And it has given back so much more. It has given me the confidence, in mind, body, and soul, to believe there is nothing that I cannot do. I don’t really know how else describe my experience other than to say that I am reborn. I’m living life the way I wish I would have for all these years. I’m 40 now, I weigh under 210 pounds, and I look and feel better than I have in my entire life. I have changed the way I approach my life in so many ways. CFLI has strengthened my family, it is helping me to pave the way to a healthy lifestyle for my children, and it has brought me into a community of amazing people. It’s even brought me a new business venture. To me, the friendship, support, care, and motivation provided within this wonderful community is truly the backbone of what Crossfit is about. So I give thanks, in a way that I can never repay, to my nephew, Coach Costello, to the rest of the trainers, Brianne, Pat, Ian, and Trav, and to the men and women who grunt, push, sweat, and fight through these WOD’s at my side every day.

BEFORE

AFTER

Peggy Scribner 9/22/10

MY CROSSFIT MATH

Last time I had a gym membership - 30 years ago

Last time I played an organized sport - 18 years ago

Date I joined CrossFit Long Island May 1, 2010

My total weight loss since that date - 30 lbs

My body mass index (BMI) - 20.6

My age - 49

What I have relearned about myself in the last 145 days:

My potential – infinite

Billy's story coming soon....

12/31/10
Today I climbed the rope to the top! I first tried when I got to class and got almost to the top but chickened out. I tried a few more times but each time was worse than the time before. I was really annoyed with myself! At the end of class, with the support of my friends and coaches at CF I got to the top!!!!! It was a great feeling. I looked at my goal sheets in my journal and saw that that was my goal for the YEAR! So after two months, I was already able to meet that goal, which is something I avoided my entire life (I would sneak to the back of the line in gym) and now here I am, at 49 years old, doing something I would never even attempt before. So, thank you to CF, especially Brian, Ian, Brianne and Pat for always pushing and encouraging me to do things I never would have thought I could do!

It is now 8 months later. I think I will add just a few notes… I have lost almost 25 pounds, have gained strength that I never imagined I would. I can do a hand stand (against the wall) a kipping pull up and a ring dip!! So much has changed for me both mentally and physically. I even wore a bikini in public at the beach all summer long (I have not owned one in over 20 years). So I will thank all the amazing coaches again, and all of the wonderful and inspiring people I get the pleasure of going to **** and back with every WOD! My CFLI women's boot camp ladies are the best group of women I have known. We are one!
Thank you! Go ahead, taste the kool aid, you will thank yourself over and over!
-Ann Kazaks

Gabriella Toscano

Where to start? I could write endless pages on my LOVE for CF Long Island. I walked into this box nearly a year ago, looked around and said, "This can't work, they have like 2 machines, and none of them are cardio machines"! I did my consultation and could not walk for 2 days, no joke! My first WOD with Coach Ian, and I will never forget this, was 100 BURPEES FOR TIME!! Now those of us that know how horrible and frightening of a WOD that is, feel my pain. I was like "excuse me, a what? What is a burpee?" Ian laughed and goes is this your first WOD, you can do 50! I was like what, no I'm doing the 100, these things cant be that bad! (Here I am thinking, I go to the gym every day, teach spin, I'm in shape), YEA OK!!! After 30 I was like these people are INSANE and CRAZY, this is NOT normal!! But I did the 100, never looked back and only progressed from there!

I now have become a full fledge CF addict, I stalk the CFLI website, facebook page, Crossfit Lisbeth and many others. I can't wait to see what the WOD of the day is going to be! RX and PR are my favorite letters in the alphabet. The first time I RX'd a workout, I was on cloud 9 for days to come! The 60 minutes I spend here is the best part of my day, it's my time to learn, get stronger and succeed. I leave this box feeling like I can do anything, literally! The camaraderie that comes from this community is unmatched by any other place I have ever been a part of! I could tell you family stories about some of these awesome people I work out with, coaches included. It feels good to know people know you by your name and they know who you are, what you do, what weight you should be using, how much to push you- simply amazing, what a feeling!

I have learned I needed to stop my obsession with the scale (thank you Brian! this was so hard for me). I weigh more now than I did when i started crossfit, by about 10 lbs, however, I can fit in a size 2 pants- go figure! I can wear clothes I wore 4 years ago, and that feeling is amazing to me! I love to wake up every morning and put whatever I want on, because I KNOW IT FITS! I get endless compliments on my toned legs, or arms, and all I say is Crossfit! I feel stronger and better everyday. I'm turning 30 next year and was dreading it, but now I'm like "bring it on!", I don't care, I feel better now that I have EVER FELT IN MY LIFE!

I cant describe how CrossFit has turned my life around, the people, WODS, community, love, it's just endless and I am so proud to be a part of an amazing community!

Thank you Brian and staff for doing what you do everyday, your all an inspiration and have NO IDEA how thankful and appreciative I am for you guys!!