Check out Carl's awesome 3 month transformation!:

Here is Carl's story:

I knew I needed to do something to get in better shape. My weight had jumped to 218 pounds, and I was always tired. I’d come home from work and I’d barely have enough energy to play with my daughter. I wasn’t eating all that great, and my exercise regimen was non-existent. Lately, I had been getting sick once a month, which I attributed to having a small child in daycare plus working in an office environment. Approaching 40, I knew I needed to do something drastic, or possibly suffer health issues in the future.

A couple friends of mine were members of crossfit. They would rave how wonderful it was and how great they felt. Both were also following the Paleo Diet, and the results were obvious. After much research, I decided to jump in and join a crossfit and try the Paleo Diet. Crossfit appealed to me because the exercises (WOD’s) are set up for you so there is no guesswork. Every day is something new. I didn’t have to try to figure out what exercise I needed to do like when I was a member at other “Globo” gyms.

I started the Paleo Diet and joined Port City Crossfit on March 12. I was extremely nervous walking into Port City Crossfit, but Keith immediately put me at ease. For the first two weeks, I learned basic movement of various exercises (back squat, front squat, dead lift, hang clean, etc…;). After the initial introductory period, I was able to take part in the full WOD’s.

Over the past three months, I have seen and felt a dramatic change in me. I have lost 28 pounds, and went from squeezing in a size 36 pants to now wearing a 33. I have also gained much strength and stamina in those 3 short months. I could barely do one dead hang pull-up when I started, and now can do 10. I continue to set PR’s (personnal records) and my endurance has increased. Now, I go home after a workout and have plenty of energy to play with my daughter

Port City Crossfit and the Paleo Diet have changed my life for the better. I look forward to my workouts (never thought I’d say that), and go to crossfit 5 days a week. I haven’t gotten sick once since I changed my diet and started working out. I am in the best shape of my life, including the 5 years I spent in the Army. Consistently going to crossfit and giving everything that I had at the workouts has definitely paid off. Crossfit isn’t easy. But nothing worth having ever is.

Carl is a great example of how hard work and consistency will take you a long way towards your goals (in just 3 months!), whatever they may be.  Keep up the great work!

Thursday's Workout of the Day:

It's been 6 weeks, and it is time to measure your progress with a re-test!  Come in ready to push it hard and set some personal records!  

Bench Press:  Max reps

Dead-hang pull-up:  Max reps

Ground to overhead:  3 min. AMRAP

Run 1 mile for time