Dawn Rowell

Published on Saturday, 02 March 2013 21:00

RPM Team

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CrossFitRPM

Member Transformation

Questionnaire

Transformation Stats:

1. Name: Dawn Rowell

2. Age: 44

3. Height: 5’4″

4. Present Weight: 132

5. Before Weight: 154

6. Previous Waist Size: pant size 8/10

7. Present Waist Size: pant size 4/6

8. Training Days Per Week: 4 on average

Transformation Questions:

1. How long have you been training at CrossFitRPM?
18 months

2. What were you doing before CrossFitRPM?
I’ve tried it all, boot camp, p90x, personal training, running, etc…

3. Give us some insight as to your thoughts after your first workout at CrossFitRPM?
That it was extremely intense and way harder than anything I tried before but exciting because I could see how much potential there was for me. I liked the structure and fast pace of the workout.
I was hooked after the first day.

4. What food consumption alterations have you made to achieve your physical transformation?
I was already watching my sugar, sodium, carbs etc. and seeing some changes but the biggest change happened after I started on Food Studio B. It took the guess work out of what to eat and really helped with portion size. Now, instead of a lighter breakfast, I’m not afraid of eating a pretty hearty breakfast and lighter lunch and supper. This definitely helped with energy.

5. What exercise/lift have you seen the greatest gain in?
Olympic lifting was new to me so I’ve seen gains in all of them but my overhead squats have improved the most.

6. Do you have any special or successful CrossFitRPM memories/moments?
The stand out for me has to be the first time a did WOD with double unders and RX’d it! Had a smile on my face the rest of the day!

7. What advice would you give to a newbie or someone just joining CrossFitRPM that’s wants to achieve a transformation as you did?
Do not give up! Show up, even on the day when you don’t feel like you have it in you. Nutrition is equally important. Be patient, real and lasting changes do not happen quickly.

Andrew Varvoutis

Published on Thursday, 08 September 2011 16:44

RPM Team

1 Comment

Transformation Stats:

1. 1.     Name:  Andrew Varvoutis
2. 2.     Age: 32
3. 3.     Height: 6’4”
4. 4.     Present Weight: 216 headed towards 200
5. 5.     Before Weight: 260
6. 6.     Previous Waist Size: 40 pant size, bellybutton measurement 44
7. 7.     Present Waist Size: 36 pants, bellybutton measurement 37
8. 8.     Training Days Per Week: 5-6

Transformation Questions:

1.      How long have you been training at CrossFitRPM?

 Six months

2.      What were you doing before CrossFitRPM?  How did you hear about CrossFitRPM?

 I trained in my Home basement gym.   I researched of all area crossfit locations and felt that RPM was the best one

3.        Give us some insight as to your thoughts after your first workout at CrossFitRPM?

Amazed at the increase in intensity, and the need for dynamic stretching

4.      What food consumption alterations have you made to achieve your physical transformation?

 Salads for lunch, lowered carbs, and better snacking

5.     What exercise/lift have you seen the greatest gain in?

 I’m experiencing overall gains all around because of the relation of core strength, flexibility and strength.  As an example of that Overhead Squats have really improved

6.       Do you have any special or successful CrossFitRPM memories/moments?

 On one workout it finished with a run and I started the run at the same time as Sonny so we got to run it out for the workout.  I was able to beat him to the finish.

7.       What advice would you give to a newbie or someone just joining CrossFitRPM that’s wants to achieve a transformation as you did?

 Stick with it, the race is a marathon, not a sprint.  On diet I have found success implementing incremental changes and seeing results improves dedication.

Glen Thrasher

Published on Wednesday, 07 September 2011 11:42

RPM Team

2 Comments

Transformation Stats:

1. 1.     Name:  Glenn Thrasher
2. 2.     Age: 45
3. 3.     Height:  6’ 4”
4. 4.     Present Weight:  265
5. 5.     Before Weight:  372
6. 6.     Previous Waist Size:  48
7. 7.     Present Waist Size:  38
8. 8.     Training Days Per Week:  5

Transformation Questions:

     How long have you been training at CrossFitRPM?  

     I started training mid October, 2010

     What were you doing before CrossFitRPM? How did you hear about CrossFitRPM?  

     Before CrossFitRPM I was doing nothing.  I first heard of CrossFit from an MMA friend of mine, but my friend Chris Bailey introduced me to RPM.

     Give us some insight as to your thoughts after your first workout at CrossFitRPM?  

     I was actually negative. I thought the warm up was too advanced for me, and didn’t think I could do it.

     What food consumption alterations have you made to achieve your physical transformation? 

     I stopped all sugar consumption, and gave up fast food. Drink mainly water, and started eating better foods while lowering my caloric intake.

     What exercise/lift have you seen the greatest gain in? 

     Box jumps and running mainly. I’ve made gains in all my lifts.

     Do you have any special or successful CrossFitRPM memories/moments? 

    The first time I didn’t finish last in a WOD, and participating in the fund raiser.  I also enjoy feeling like I belong; I used to feel like an outsider when I joined other groups.

     What advice would you give to a newbie or someone just joining CrossFitRPM that’s wants to achieve a transformation as you did?  

     Keep coming back. It takes work to transform you, but it also takes time. Make several short term goals within your overall goal of transformation. Believe you can change, and have faith.