Several years ago my wife, Jaime, joined CrossFit and since day one she told me I had to join. All she talked about was “CrossFit this” and “CrossFit that”. I told her there was no way I was EVER going to join the CrossFit “cult“! Well, on April 13th 2012 I surrendered to pressure and joined CrossFit 906.
Oh Boy! Starting out at a weight of 309 lbs. and after basically a 28 year hiatus from any type of physical activity, I thought I was going to die during my first workout. I learned later that the workout was just a baseline which confirmed how out of shape I really was. From that day on, I promised myself I would consistently follow the CrossFit program from on-ramp to working out – 3 days on, one day off. I knew I was not the fastest or strongest guy but I would work hard at a safe pace and push myself to get stronger.
During this journey I found my new favorite word – “REALLY!!!???” “Lift what over my head how many times? Really?” “Hang from a bar and touch my feet to my elbows? Really?” Well, one year later I am 70 lbs. lighter and have 7 inches less of fat on my waist alone. I am much stronger and truly believe I have a shot at being in better shape when I hit age 50 than when I was at 18.
It turns out that what I jokingly referred to as a cult has become an extended family to me. I have never felt more at home than when I am at the box. My CrossFit 906 family is the most encouraging, motivating, friendly and competitive group of individuals I have ever met. If you’re looking for a way to improve your health and have fun, try CrossFit 906.
-John (Bear) Harrington
I started my weight loss journey about 3 months before I joined CF. I had lost 20 pounds walking/jogging on my treadmill, but I was getting bored. I had to think of something else to do or else I was going to fail.
I was out with the family running some errands and have driven by CrossFit 906 many times, this time I asked if we could stop so I could check it out. By chance, Jill was there that afternoon and she set up a consult for the next day. I had no idea what I was in for. (Literally I didn’t know what CrossFit was) When I arrived for my consult with Ali I was so nervous, she showed me around “The Box” then took me through my baseline to determine where I was physically. She told me that it would take 5 to 7 minutes to complete; just over 7 minutes later I had completed half. When leaving CrossFit 906 I knew that this was something I wanted to try, even after the days following my baseline and being so sore I looked forward to starting on-ramp.
On November 26, 2012 I became a member at CrossFit 906. While on on-ramp I was taught the proper techniques of using weights and my own body as a machine. I have strengthened my back, hips and knees and no longer suffer the pain I did on a daily basis. My goal when becoming a Crossfitter was to lose weight and gain muscle. I have done both and so much more, I have lost a total of 37 lbs and 31 3/4 inches. I have begun to see definition in my arms, legs and my back. I have increased my confidence and lowered my feelings of depression.
I look forward to my morning workouts; I have seen myself progress and become capable of things I never thought I could do. I am dedicated to making this work, it is hard work but it has paid off beyond what I have expected.
When asked if I would do a Bio for CrossFit 906 my first reaction was “NO WAY, I cannot put myself out there!” however if I could help one person to get where I am today I know it will be worth it. I have learned that the voice in my head is a liar and will tell me I cannot do it long before my body fails. I’ve taught myself to listen to my body and not that voice.
I would like to end with saying that as a shy person involved closely with my family (wife and mother of 4) this was out of the box for me to try. I have overcome many obstacles and made a few accomplishments as well, my newest goal is to complete a 5K by the end of summer.
If you’re thinking about trying this out, I say get started now… go do a burpee!
July 2011, Shay was 2.5 years into CrossFit. The photo on the right is current
Shay’s progress over the years-
7-10-09: 35:54 1-2013: 26:45 Rx’d
3-6-09: 11:11 Blue band pull-ups Feb. 2013: 7:41 Rx’d
7-27-09: 18 rounds PR now: 25 rounds
9-29-09: 22:10 Blue band pull-ups 9-18-12: 16:21 Rx’d
9-14-09: 10:23 Rx’d 4-13-12: 6:11 Rx’d
10-11-09: Blue band pull-ups 45# 4:54 PR now: 2:26 Rx’d
1-24-09: 495 Total PR now: 945 Total
Back Squat 155# BS 365#
Shoulder Press 95# SP 170#
Deadlift 245# DL 410#
Bench press (scaled) 135#: 5-5-6-6-6
Jan. 2013: 64/120
Bench Press Rx’d body weight 175#: 19-15-12-10-8
“I love bodyweight workouts for time.”
Least favorite workout:
“I have some work to do on overhead squats.”
What advice would you give to someone new to CrossFit?
“Form comes first. Keep the load light until you master the basics. Don’t get discouraged by comparing yourself to anyone else. Do it for yourself.”
What is the best part of running the box and CrossFitting at CF906?
“Being around all of our athletes, meeting new people, and pushing one another in our workouts.”
“Shay began CrossFitting Jan. of 2009. We sure wish we had a shirtless before CrossFit photo of Shay. Unfortunately we are unable to find one, but if we could, you would have see a soft body with a very evident beer belly. I swear when I was pregnant for Lola Shay got pregnant right along with me..haha. It may be hard to believe but it was very true! Soo proud of you babe! You are an AMAZING athlete, coach, husband and dad. We all look up to you. I love WODing with you every day.”
♥ – Jill
The battle of weight and body image has been part of my life since 2005. In January 2010, I finally said enough was enough. I had hit rock bottom at my highest weight of 186lbs. I had turned to Dr. Griffin, a weight loss specialist, who helped introduce physical fitness back into my life. She also stressed healthy eating, which was foreign to me, but with the help of an awesome dietician, Monica, it was made possible. The day I left my first office visit, I knew my determination for a better self worth and image was going to be key to being successful and reaching my goals. I never set a goal of a certain weight to achieve, I just wanted to be happy and comfortable in my own skin. After watching the scale drop 39lbs in a short 2 months, with hard work, 5 days a week at the gym for at least an hour of cardio and a few weights, I was on a high. My goal of self acceptance was being achieved.
In due time, that hour + of cardio 5 days a week, while working a full time job was not realistic anymore. My time with my family (husband and 2 children) was diminishing and so did my exercise and healthy eating. I found myself not fitting into my “skinny jeans” anymore and the scale was reading a 16lb weight gain from my weight loss. I know 16lbs wasn’t much compared to where I had started, but I was determined not to go back to the beginning. I had promised myself I would never feel the way I did about my body image like I had at my heaviest.
A friend of mine knew my struggle and concern, through conversations and that’s when he introduced a thing called crossfit. He said he had, had success with the program, but the selling point for me was the time it took for the workouts. After carefully researching, video watching, and contemplating ( 2 ½ months to be exact) I decided to pay a visit to Crossfit 906. After doing my first workout, the baseline, I left a little dizzy, sick, and weak on my feet. I thought to myself, yeah right, I don’t think this place is for me. I not only didn’t like the way it made me feel physically, but also emotionally. It was frustrating for me to leave the place so discouraged and feeling as though I was back to square one in my journey. With encouragement I decided to sign up for the 6 week onramp classes that had no strings attached to a permanent “membership”. In doing so and only after a few classes, I realized that I had the same feelings and drive to succeed as I did in the beginning of my journey. I had set sites on goals of weights to lift and times to beat. When I repeated a couple of the workouts from the onramp classes and noticed my weights were heavier and my times were better, I knew then, that this program was working for me. I was feeling stronger and accomplished with every workout. Yes there were times where I didn’t think I was going to be able to go back the next day due to sore muscles, ripped hands, or fatigue but knowing that others were feeling the same way, I kept going. Everyone at the box could relate to anyone of those feelings at least once, if not multiple times within their personal journey. I know this is true because I have made some awesome friends at Crossfit 906. It’s great to connect with others on such a personal level where they may be showing one of their weakest moments when enduring pain. And at the same time, sharing myself on a personal level by not caring about that sweat angel I may make when laying on the floor, recovering from giving it my all, or that grunt/noise that may come out of my mouth when lifting that heavy weight (grunting is encouraged).
I have been a crossfit athlete at 906 since January 2012 and still going strong. I love the friendships I have made, I look forward to the chit chats after the workouts, sometimes that last over an hour. The encouragement, cheers, and support help me to keep going back. Even though we are all our own people, we all have a few things in common and that’s the love for CROSSFIT, HEALTH, ACCOMPLISHMENT, and SELF- WORTH! 3..2..1.. GO!
How many times have you heard this? My CrossFit consult overwhelmed me! The box was loud and packed with people doing pull-ups, overhead squats and other movements I had no desire to try. Although my baseline was not too horrible, I left the box unconvinced I was right for CrossFit.
I had been sedentary for over a year caring for my sick brother and he passed away in August 2011, two months before my initial consult. I mention this not to be morbid, but because I came to CrossFit out-of-shape, sad, and acutely aware that my mother and both of my brothers died in their 50’s, and my father at 65. So here I was, 53 at the time, intimidated by my first CrossFit experience but also determined to live strong and healthy for as long as possible. I knew sitting on my arse wasn’t going to produce the results I wanted, so I made the first small commitment for on-ramp and then I would re-evaluate.
My first week was tough—I hurt, and my fellow on-rampers looked about half my age. Everyone could work faster and with heavier weight. Right from the start I needed to modify—which was a godsend because it kept me moving while I gained strength and endurance. The CrossFit hook was set one morning with an on-ramp which included 30 pull-ups, 40 burpees, and 50 thrusters. Ugh! Did I mention I hate burpees? I used a black band on the pull-ups, pushed out as many burpees as I could, struggled through the thrusters with a 15 pound bar—and then, dead tired, I went back and finished the rest of those miserable burpees. Surprisingly, those forty floppy, broken up burpees gave me confidence. I did my best and didn’t quit when I was dog-tired. I knew then that I would continue CrossFit. I was taking control of my health, meeting fun people, and for some crazy reason, getting up extremely early to do the WOD before work made me happy—and I needed some joy in my life.
Through CrossFit 906 I have gained strength, confidence, made new friends, reconnected with old friends, and I feel fit. I have lost twenty pounds and three pant sizes. I began unconvinced I was suited for CrossFit and discovered it perfectly suited me. I can do it my way, which seems to me to be pretty true with CrossFit. My goal with each WOD is to complete all rounds and repetitions but modify the weight and movements as needed. I complete every WOD. I rest when I am tired. I appreciate the trainers who have guided me and I appreciate all of the crossfitters with whom I have shared workouts. But especially, my gratitude goes to Jill and Shay for creating a box that feels like home.
My best friend Pat J. had been remarking about how much he enjoyed going to CrossFit 906. I was hesitant at first, cause I’m not a “gym” type of guy. But I was in desperate need of change. I had been sick with various ailments for over a year, and was recovering from a long term shoulder injury. I pretty much just felt crappy all the time. My on-ramp experience was tough, but it was fun. I actually got excited about CrossFit, and couldn’t wait to see what the next w.o.d. would be! I learned that I actually really enjoy working out with a group, something I never thought would happen. And with the help and motivation of the coaches and my fellow athletes, I can now do things I’ve never been able to do! I’ve lost 60+ lbs. since joining a year ago. Everything about me has changed. I’m stronger, faster and more confident in my daily activities, but what’s most important to me is being a good healthy role model for my son. I cannot say THANK YOU enough to everyone at CrossFit 906! I now sing the praises of CrossFit to everyone I come in contact with! 3-2-1-GO! -Dave
*Max Deadlift: 485# (started 345# on 1st CF total)
*Max Bench: 295# (started at 205#)
*Fran: 5:40 rx (First Fran over 9 minutes with black band & 45#)
*Helen: 12:34 rx (First time over 20 min with 1 pood and black band)
*Diane: 4:15 with abmats
*Least favorite WOD: Fran… because its Fran!
*Favorite WOD: CrossFit Total or Fight Gone Bad. I’m competitive in those workouts.
*Can Rx bar muscle ups now.
*Completed a 5k… Never thought I’d ever do that!
Some friends had been telling me to give CF906 a try for quite some time. I was one of the people that said I need to be in better shape. Well I was right, I needed to get in shape and CrossFit was the answer. When I did my first baseline I was unable to finish, even with pull-ups on the black band. After Jess and I did our first workout I told her she better pay right then and there, or there was no way I was coming back..haha! A month later we did our post baseline. I finished… AND I cut over 3 and a half minutes off of my time, using the green band. A month later, there was no band and I was Rx’ing the WOD. I am proof that CrossFit works and I have to thank Jill and Shay for offering this great program to our community. I also have to thank my wife for getting me off my butt to start!
*What advice would you have for people interested in trying CrossFit?
Everyone is going to be good at different things. Its important to be consistent and set your own goals.
*What’s your favorite part of coming to CF906 each day?
I like walking in the door and seeing all my friends there. The camaraderie is awesome! Bro sessions!
*What’s your long-term health and wellness goal?
Lose fat, get strong, get faster. Want my CrossFit total to be 300 BP, 450 BS, 500 DL. And I really want a muscle up!
*Other notable PR’s:
Front Squat: When I 1st started it was all I could do to front squat 95# with zero flexibility. Now with working on form and flexibility I can do 345#.
Before starting CrossFit last July I hadn’t worked out in many years. I had been diagnosed with Degenerative Disc Disease in 2004 and subsequently had a double Anterior Spinal Fusion later that year. The recovery period was 12 months and after it was all said and done I was out of pain but extremely weak. I would take the occasional walk with a girlfriend to “exercise” and that was the extent of any physical activity I was going to do.
Two years ago I start seeing all this talk on Facebook about WOD’s…..What the heck is a WOD??? Soon it was obvious this was some type of exercise program and my first reaction was that it seemed much too strenuous for me. All the lifting was just going to hurt my back, plus I was pretty sure I couldn’t lift anything even if I wanted to. I hadn’t even carried a laundry basket in almost 7 years. But I was drawn to it, kept looking at the posts and the workouts and all the people having great results and obviously loving it. Around this time I turned 39 and the picture above was taken within a few days of my birthday.
I looked at that picture and almost swallowed my tongue. Who is that person in the picture?? That’s not me?? I knew I’d put on weight, especially in the middle, but until I saw the picture I hadn’t realized how noticeable my weight gain had been. Not only was the weight gain an issue but at my last Dr. visit my cholesterol was 270 and I was starting to have neck problems because my muscles in my back had become so weak. It was time to do something and quick. I was not going to turn 40 in this condition.
So that week I talked to a friend who was a member at CrossFit 906 and she set me up with an appointment with Jill. I went and did my baseline and was hooked. I never looked back and I can’t imagine my life without my workouts. Obviously I had to start slow, in fact I couldn’t even do one pull up with the heaviest band when I started, I had to use the rings. I couldn’t do a push up, nor could I run 400 without stopping. I started at my own pace and never felt pressure to do anything I wasn’t physically ready to do.
With a lot of hard work and encouragement I now am on the smallest purple band for my pull-ups, I have ran five 5k’s in the past year and yes I can do a “boy” push up. Definitely there are things I can’t do because of my back, so I just substitute or modify that exercise into something I can do. I am also down 10 lbs, went from a size 12 to an 8, my cholesterol is 140 and I feel better than I did when I was 20 years old.
I am forever grateful for the opportunity to be a part of the CrossFit family. I have met some wonderful people and made lasting friendships, I am especially grateful for my workout partner Hilary R. who has been with me since the first month I started. Thank you to all the trainers and Jill and Shay for helping me to become healthy and strong. This has truly been one of the best years of my life.
The fall of 2008 I was approaching 185 lbs. and having a tough time fitting into my clothes. I was out of shape and the biggest I’ve ever been! Sure, I walked and snow shoed (depending on the season) all day at work, but I wasn’t getting anywhere. We had just moved back to Ishpeming that summer and I got back into cross country skiing during the winter of 2008/09 and biking the summer of 2009.
By the time 2010 came along I was 155 lbs and I thought in the best shape of my life! I could ski 30k without even giving it a second thought. Biking 30 miles became an everyday thing. I was competing in several bike races each summer, but I knew I wasn’t getting any stronger. I knew I needed to add strength training to my arsenal to improve to the next level, but I was having a tough time figuring out how/when to do it since there wasn’t a 24/7 ‘gym’ in Ishpeming back then. Then one day while reading the paper I saw a ribbon cutting photo for some new place called CrossFit906 that had recently opened in Ishpeming. The write-up stated that it was open 24/7 for members. Perfect! Now there was a place I could go after the kids went to bed and lift.
I called the number to find out more and talked to Jill. She said that we needed to do a consult and asked if I could come in one day that week. It didn’t really fit my schedule so I balked at going. That night I decided that I just needed to do it, so I called her back and set it up for January 27, 2011.
The first time I walked into the old box is a moment I’ll never forget! The music was cranked, weights were flying, there was shouting, and I thought to myself, “What the heck is this! I just came here to lift!” A few of us were gathered by the door waiting for our consult, all very unsure about what we were about to get into. We found out in short order! I did my first baseline that evening and I haven’t looked back! Jill and Shay pushed me hard for the next several weeks. I guess they knew more than I did about my own abilities.
CrossFit has become a way of life for me, my go-to sport. I still bike and ski, but not nearly as much. I’ve gotten into running races, learned about Olympic style lifting (lifts that I’ve always wanted to do), and CrossFit helps to satisfy my competitive drive.
It’s been quite a journey: from just looking for a place to lift to get stronger and barely being able to get out of bed the first few weeks, to seeing old friends and classmates come in looking to make lifestyle changes, and making a ton of new friends. Now I know I’m in the best shape of my life!
I began my journey with CrossFit 906 this past August. I have always made exercise a very important part of my life. I have done many workout videos, aerobic and strength classes, and just walking and running over the years. I had a wonderful journey with some amazing people that I continue to wourkout with, but we had to move in different directions. At that time Jill approached me about giving 906 a try. I was always intrigued by CrossFit, but was a bit skeptical about moving from my comfort zone. I had received wonderful results with what I was doing, but I also put in many hours a week doing so. With that said, I have to admit I had to wrap my brain around the fact that I could get amazing results in half the time with short, intense workouts.
Since August I have seen tremendous results with these short, intense workouts. I have shaved up to 3 minutes off of my 5k runs and have noticed more definition in my legs, arms, and abs. I no longer have to use my hand weights to get scultped. And I love that I can do it in a fraction of the time. The combinations that are thrown our way each day continually trick our muscles and lead to amazing results.
I have to admit that I was extremely nervous beginning this new journey and still get nervous before I begin my workouts. I step into the Box every day being my own competitor. I am working against myself knowing that everyone there has their own strengths and weaknesses. I have always felt extremely welcomed and encouraged. The trainers have been great!!!! I also love the fact that I am able to workout any time and that the workouts are set up for me every day. No thought needed.
So now to all of you deciding where to begin your New Years Resolution journey….give 906 a try, you will be hooked in an instant!!!!
October 10th, 2011 will be a day I’ll never forget! My mind set to blank and not knowing what I was getting myself into. I was just going with the flow, the doors opening to a box and I’m asking myself, “Are you ready?” Jill and Shay were doing the consult and there I was sitting there looking around and not knowing what was going on. Jill was talking about the box, and honestly I don’t know what else she said because it went in one ear and out the other. I more or less paying attention to the athletes doing a workout. Later that day my mom asked me, “Are you really going to stick this out, you can’t even walk up the stairs?” For a couple of months I had my boss not liking it when I’d show up to work sore, complaining when I had to lift stuff, and saying ouch when I would walk. I just told myself this is just the beginning and it will get better!!
I joined CrossFit 906 because I needed a change, hearing from the doctor at the age of 23 that you have high blood pressure! It was an eye opener! Since joining CrossFit 906 and 13 months later, I have lost 12 inches, and 30 pounds, but I gained a lot confidence, the ability to say “I can”, and most of all many friends! I am stronger than I’ve ever been, I feel so much better than I ever thought I would, eating healthy and hearing great news from the doctors!
At CrossFit 906 I have people coming up to me and saying, “You are an inspiration!” I thought I would never hear that! With hearing that it pushes me more and pushes me to keep going! I walk into the gym like everyone else with a job that has to be done! With no workout background I’m proud for sticking it out and finding my true love, working out!!
With CrossFit 906 I ran several races and look forward to the future of doing many more and my goals of running a ½ marathon and a full marathon! CrossFit906 is not only a box you can go to and throw weights around, do squats, pull ups ect., its joining a family that cares about you on the inside!
I’ve had many ups and downs in the past year but most of all there is always a box that is welcoming and Jill and Shay are the main people to thank for that! They’ve opened a new opportunity to all kinds of people! And thanks to all of the trainers Tina, Kristin, Bucky, Nate, Shawn, Ali, Ang, and Shan who always believed in me and told me I can do it!!
I am 51 years old, married for 32 years, a mother and grandmother. I have worked at the Marquette county medical care facility for 23 years.
In 2000 I finally quit smoking cigarettes. One year later, and 20 pounds heavier I joined a local gym as all my clothes were pretty snug and I wanted to be healthy and feel good about myself. So I worked out at the gym for 10 years, six days a week for 1-1 1/2 hours a day, and on top of that circuit trained with a group. After that came to an end and 6 months later, I finally stepped into the CF906 box thanks to Nichole who been talking to me about this “thing called crossfit” for a few months. The first workout, my baseline, kicked my butt! I remember Jill asking me if I was ok at some point after I finished, as I must of looked a bit nauseous. From that day on I was hooked, and that was April of 2011.
I signed up for a nutrition session that CF906 offers, and was introduced to the Zone diet. So I gave that a try too. Now here I am, 25 pounds lighter with many inches lost! And not to mention happy and healthy! A big and heartfelt thank you to Jill, Shay, Nichole and all of the trainers at the box for all you have done for me. I can’t thank you all enough.
I started at CrossFit 906 in December of 2011. I went to the old box with the old barn door and worked with Shay for my baseline. Let me tell you I thought I was going to DIE!! I could barely walk and EVERY part of my body hurt, but I kept coming back. I couldn’t squat to a medicine ball, I could barely squat to the 20” box! It was pathetic! Since then, I have improved in EVERYTHING that I have tried. I NEVER exercised before, ever. What drew me to CF906 was the fact that the workouts were short, if I was going to do this, I didn’t want to have to spend a lot of time doing it.
Since joining CF906, I have lost inches! Like Nate, I didn’t get measured when I started. I have been measured once, but need to get measured again. But for me, it isn’t all about how much weight I’ve lost (which is now 21 pounds) or how many inches I’ve lost, it’s about how I feel and how my clothes fit. I’m happy to say that most of my closet is getting too big for me. I started out working in long pants with the goal of wearing a pair of the short workout shorts. While I’m not there yet, I am on the way to my goal.
My favorite part of working out at CF906 is the camaraderie, the support, and NO JUDGEMENT!!! No one judges me if I eat ice cream or if I haven’t been to the gym in a week. But everyone is there to support me when I am there, during my workouts, and through shout outs on the website! I really believe that EVERYONE can CrossFit and that everyone should CrossFit at CF906!
*Angela is an athlete at CF906 and is also our photographer. You look awesome Ang! Keep it up- more great results to come!
The quick work outs were just what I needed. I work full time and a mother of 3 busy kids, I sure didn’t have time to 1-2 hour classes. I couldn’t wait to see until a repeated W.O.D to see if I could beat myself and its time. The trainers began to see me as an individual and what I could do and would up my weights and encourage me to go that little bit more. I waited for my next session. The soreness is a feeling of a great workout, the sweat is a a sign of hard work, and the inches lost and lbs off the scale are my proud moments!! The whole thing has been great and I don’t plan on stopping!
I started at CrossFit 906 on Jan. 27, 2011, because it was time for me to get moving again.
When I started at CF906 I was not able to do one pull up on the black band without Shay or Jill under my feet lifting me up over the bar, I am not kidding, just ask them and they will let you know that they had their own workout while I was “trying” to have mine. They were always positive and told me that I will be able to do this on my own, at the time; I truly did not believe them because my arms were so weak. From day one, that was my goal, to be able to do a pull-up on my own. Currently, I am able to do pull-ups and have moved from the black band to the green band.
It has been 7 months since I have started at CF906 and I am happy to say that I am down 10+lbs. and have lost inches. For women, the most important thing I can say is that I am down pant sizes, which means more to me than the weight loss.
Currently my two daughters’ have joined me in my workouts and it has been fun working out as a family.
Thank you, Jill and Shay, for being so positive and encouraging me to keep going and to not give up.
LEFT: Nate last summer. RIGHT: Nate this summer.
Nate has been CrossFitting for 9 months. He is an athlete and a trainer here at CF906.
When I started CF in December of 2010, I was a out of shape 198lbs. After my first few workouts and watching tons of youtube videos of athletes performing the same workouts at a much more higher level than me, it inspired me to continue and make it a goal to get Fran in the low three minutes. I figured if I can do Fran in the low three minutes I would look like that guy (youtube Navy Seal does Fran). I’m still not there, but I am in the mid 4′s rx’d. Within the first month I felt myself progressing in the workouts, getting stronger and more determined. Although the weight wasn’t coming off (maybe a couple pounds), I didnt care because I knew I was getting more fit. My first time through the “On-Ramp” compared to the second and post baseline I was like a completely different person from a few weeks ago. I switched to the “Work Out of the Day” after “On-Ramp” doing the 3 on and 1 off.
I never got measured when I first started CF (I wish I would have), March 30, 2010 I got measured for the first time and waited 3 months to do so again. At that point I had lost 3 3/4″ just off my waist alone and 10.5″ all together. I was also down about 15lbs.
In June I wanted to reap the benefits of the Zone Diet (which isn’t a typical “Diet”). Once I started the Zone I had more energy in my workouts and again I started to lose weight, but gain lean muscle. My goal is not to lose a bunch of weight, but to be fit and do Fran in the low 3 minutes (and do double unders in a WOD).
CrossFit works as long as you stay true to the program and more importantly to YOURSELF. It’s not about what the person next to you can do (but I use it as motivation), it’s not about you having to be in shape to start Crossfit. It’s about showing up and doing the WOD on a regular basis (3 on 1 off). If you do that, you will get the results. Today I weigh 174lbs and can do things I never dreamed of. I enjoy Crossfit, I find it a competition everyday within myself. Thank you Jill and Shay for opening a Great Place.”
*Shay and I would like to thank Nate for all he does for us and for the members at our box. He is an awesome trainer!
Some of our athletes at 906 had requested I post my own results with CrossFit. Sooooo I searched all of the baby photo disks I had laying around in boxes and found my “Befores”. OMG.. please excuse them!! Haha. I had Shay take them of me when I first began CrossFit on June 24th, 2008. I know you can tell by the look an my face of the first photos how thrilled I was to have my picture taken in a swimsuit. I know there’s no fancy tan, heels or anything of that sort– but here they are. Overall, my weight has remained consistent (I do see a big difference when I am strictly Zone though). The good news is I have went from a size 6 to a size 2. I have lost many inches over the past 3 years (was roughly 30 before the move to our own box). Now on top of that, recently I’ve found I’m down another 7 inches–and 3 of those current inches lost being from my waist alone. But more importantly, I am much stronger now than from when I started.
How did I find out about CrossFit? As most affiliate owners, I was introduced to it by other beginning CrossFitters. I was 6 months into CrossFitting within a group when I finally was able to convince Shay to join me. The W.O.D for that day was “Angie.” There was no “baseline test” for Shay- he was going to get right into it! For those of you that don’t know, “Angie” is as follows: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time. Now remember, I had been CrossFitting for 6 months and this was Shay’s first day of working out since High School.. haha. I told him to scale back the reps but he refused and decided to let his ego get the best of him. He needed a band for pull-ups at the time, and this wiped him right out! For days he couldn’t even lift his arms in the shower to wash his hair- But, he was hooked! Shay and I spent 2 years with the group. We all learned from one another, and taught eachother lifts and exercises by watching them on the online community. We decided that sharing this sport with others would be something that we would like to do. In May of 2010, we went to Ann Arbor and got our CrossFit Level One Certification. We learned a whole lot more about what we’d all been trying to piece together online. 5 months later, Shay and I leased a small space in a friend’s warehouse so that we could train some of our family and friends. Needless to say, it grew much larger than we had ever planned, but we couldn’t be happier!!
How do I feel about CrossFit? Well, you all know my passion for it. It is something I knew from day one I would continue for the rest of my life. When I began I could barely do a sit-up. I was very, very weak. I had walked, jogged, and did aerobics in the past- but nothing like this. I had NO experience with weights or lifting. But I knew this sport was for me! This was what I would continue doing, for both self improvement, and to help others find a love for it. And now, you will never get that olympic bar out of my hands!
As a CrossFit athlete, I love the sport and how it makes me strong both inside and out. My intensions are not to become a big body builder. I know many women worry of that when weightlifting, as I too did from the start. CrossFit will not produce that. However, I no longer look to be just “thin.” I’m all about being lean and strong. That’s what we will get from CF.
I will totally admit that I am a competitive person. I strive to be my best at all the things I do. Even though I am not the best at things, I don’t let that stop me from attempting to be. I have still have much room for improvement. That is what soo cool about CrossFit. It helps us become good at everything vs. focusing on #1 in a particular chosen sport. When I struggle with something, it only makes me want to work harder at it. CrossFit can be very competitive for yourself and with others. But know that it does not have to be. Depending on your personality, it can be just a daily workout to keep you strong and fit. Better yet, to just help you improve in everyday functional movements.
Is running the box always smooth and easy? Absolutely not. I have 3 full time jobs: Mother, Teacher, and CrossFit affiliate owner. I love them all! At times behind the scenes, I may feel stressed and anxious, but please know that I have the best interest of our 906 athletes and team in mind at ALL times. And as for my daughters, who knows, I may be raising the future title of “The Fittest on Earth” here under my roof. If you’ve spent any time down at the box, you all know the one I’m talking about.
How am I able to continue doing it all? The answer is simple. I have GREAT help from the best family, and the best trainers I could ever ask for! Thankyou Nic, Shan, Tina, Nate, Bucky, and Shawn! And to all of our athletes.. you guys make our box what it is. Thank you ALL!
As a trainer and affiliate owner, this is not a “job” to me. I had someone tell me the other day, when you love doing something, it really shows and you can see that in a person. She told me that she could see that I really love this. It is soo true! I’d like to remind everyone not to let obsticles ever stand in your way of your dreams.
What’s the greatest part of this all? I love watching the success of others- and I’ve met awesome people!! I have many friends that I am very thankful for. This has all made me a better person. Thankyou, CrossFit, for keeping me full of life. I’ll never quit!
Kurt, 30 pounds less… CrossFit looks good on you, Kurt!
Though we promote a healthy eating plan along with the CrossFit WOD, Kurt has managed to lose 30 pounds, and states he has not changed his diet what so ever. NICE RESULTS Kurt! You are proof of the program!
Chris won $400 for the 6 week LOOK BETTER NAKED CHALLENGE that took place at our box. Congrats!!!!
Before joining CrossFit 906, I was spending countless boring hours each week on the treadmill.(I really was). I couldn’t understand why I wasn’t losing weight, or why I couldn’t zip up my pants, or why my lower back would never get any better.
Honestly, I heard about crossfit last winter and I secretly thought there is no way that working out for that short of time could possibly work. I was working out for an hour and not seeing results so how could this work. So I continued to log my hour session on the treadmill 4-5 times weekly.
When summer approached I received a call from Shannon Terres about doing a sports class at CF906 for the girls basketball team. While I was on the phone with her I said do you think I could come in and give it a try. The very next day Shannon meet me at the gym. I did my baseline. Shannon tailored the workout for me, based on my ability. Guess what? The workout lasted 9 minutes and Shannon had to lift me up to finish the pullups using the black band. That was the pivital turning point for me. I will be completely honest, the next couple of weeks were challenging. I was working muscles which haven’t been worked in years. I continued to attend the classes, and with each workout it got a little bit easier and I got a little bit stronger. That was three months ago.
Now, the good stuff. I have meet some really, really cool people at 906 who have inspired me. I can actually zip up my pants without them being tight.(love that). And best of all my lower back has not felt better in years.
CrossFit is really for everyone at any athletic ability. Don’t be afraid to try. I’m just thankful I did.
*Since starting at CrossFit 906, Chris has gone from a size 6 to a size 2.
Scott Before CrossFit… Scott After CrossFit
Before joining CrossFit 906, I did the normal weightlifting/bodybuilding routines. I have to say that I was big and strong, but was not healthy when it came to endurance and cardiovascular health. I have been into fitness and working out since I graduated high school in 1999. I have read numerous books and magazines about body building and lifting. I felt like I knew all I needed to know about working out and fitness. Also when I first started CrossFit, I was extremely leery about doing this workout routine because I was worried that I would lose all the muscle mass that I had gained in the past or I would not hit some of the smaller muscles like the rear delt. I have to say that I was mistaken.
CrossFit the by far the BEST program that I have ever been involved with/learned about. It makes you work harder than you have ever done before. I feel that I get a better workout in the short amount of time a WOD takes compared to the hour plus I did in the past at conventional gyms.
Since beginning CrossFit I have lost almost 20 pounds and look bigger and stronger than I have in the past and I spend over half the time working out. Also in having this endurance I have found myself doing things that I never would have imagined. I have did the Ore to Shore race and finished in the top 25% and by the end of the year I will have done 3 mountain bike races and a half marathon. In the past I never could have done these things. I can say that compared to my old bodybuilding self I can out lift and out run the person I used to be and the same time look bigger and stronger. Also being an avid basketball player I can notice the difference in my vertical and I am running circles around people on the court. How can you go wrong with that? Lastly the support group you have at CrossFit 906 is amazing. Not only the trainers, but all of the members give you support every time you are there. So for those out there who are still leery about loosing size or strength I challenge you to give CrossFit a try. You have nothing to lose and everything to gain! There is a whole new life out there for you that you never knew and all you need is a little CrossFit 906 help.”
*Scott placed 2nd of the males in our 6 week LOOK BETTER NAKED CHALLENGE. Awesome results!
I started at CrossFit 906 on July 10, 2011. Before this, I spent months of dieting on my own and not getting the results I was looking for. In January I was 305lbs. I’m happy to say since that in only six weeks at CF906 I’ve lost 22lbs, went from a 3xl shirt to a xl shirt, size 42 pants to a size 38, and got my weight down to 249 lbs and dropping everyday with the zone diet. I could not even run 400m when I first started. I now am able to run them for a warm-up. I switched from the black band to the green band, and am upping the load in the W.O.D. each day. This is the best I have felt in years! I plan to keep this going for years to come. Thanks to the trainers for all the help, and to Jill and Shay for having such a great place to workout at!
I joined CrossFit 906 on March 13, 2011 because of my boyfriends encouragement, and it was time for me to get into a exercise program again. For years I have done step aerobic DVD’s in my home. Even though I have quite the variety and would change them up everytime, I found that talking myself out of doing my workouts became more frequent and I eventually just stopped doing them altogether.
Before my first workout with Shay, I watched the video of Jill, Tina, Shay and Bucky doing “Diane” (the deadlift and handstand push up WOD). I have to say, it was pretty intimidating and I swore I would NEVER even attempt to do a HSPU!!! But I went and did my baseline anyway. Looking back I think I was “addicted” from the very first workout! Of course Shay had to help me finish my last couple of pull-ups (with the black band) but still gave me a “good job”. So that was my very first goal, to finish a workout that had pull-ups without a trainers assistance. Before I knew it, I did it! That’s what I do with all the exercises, try to improve a little every time. I went from black band pull-ups to red and blue band, 12″ box jumps to 16″ ( I tried 20″ but that’s still a little too hard), 6# wall balls to 10# and 14# (depending on the WOD), and yes, I am even doing HSPU’s! (with 3 ab mats under my head but it’s a start).
I didn’t get my measurement’s done when I first started but I did in June. Since then I have lost 6 pounds and 7 1/2 inches from my hips and thighs. I feel a lot stronger and more lean than I did 6 months ago. My advice to all newbies, get in and see Tina for your measurements right away..Don’t wait on that. AND take a “before” photo NOW.
I like the fact that the workouts are different everyday and for the most part are short. Now instead of talking myself out of workouts, I find myself excited about them and look forward to seeing what improvements I’ve made. Those of you who know me, know that I am a very competitive person. What better competition than with yourself! LOL
Lastly, I would just like to say how much I enjoy working out with such a supportive group of people and trainers. I’ve had people who I’ve never met before give me a “good job” or “come on you can do it!” during a WOD. And a big thank you to Jill and Shay. You guys are doing an amazing job! Not an easy task with two full time jobs and two kids I’m sure! And to the trainers: Nic, Tina, Shan, Bucky, Nate, and Shawn. You guys rock! I may never get to your level of fitness, but I’m sure gonna try!
Down 25 inches and 19 pounds
Tanya is a very dedicated 906er! She has shared her story with us– Watch this clip below:
I started CrossFit on June 24, 2011. I bet I own at least 15 different workout dvd’s none of which I could ever stick to! I also tried going to your everyday average gym with treadmills, bikes, ect which resulted in me being bored doing the same thing day in and day out! I’d seen a few friends on Facebook talking about crossfit, how great their results were and how much they loved it. I admit I was skeptical! Here I was an overweight stay at home mom of two pushing 30 and completely unhappy with myself. I hated how I looked and felt, so I said to myself “what the heck it’s worth a try”, so I called and set up my consultation. I was scared to death because most of the workouts looked pretty intense and at that point I was pretty lazy. I did my baseline and from that day I was hooked! Over the past 7 months I’ve lost almost 25 inches overall and I’m down 19 lbs. I’ve still got a long way to go to get to where I want to be but I now have the confidence in myself to say I CAN do this and I WILL get there!
I feel like I’ve gained a whole new family that has given me the extra support and encouragement I need. CrossFit 906 has helped me make some huge changes in my life mentally and physically, it’s also taught me that it’s not the number on the scale that matters its about being healthy and comfortable in your own skin! I can’t wait to see what my future at CrossFit 906 brings.
I first heard about CrossFit a couple years ago from a couple of friends that were doing it in their home gym together. I took a look at the site and thought there was no way I could ever do that stuff! Half of it I didn’t even know what it was or have the equipment to do it. I dismissed CrossFit and moved on. I have loved to work out at home for years off and on. However, I always got bored and lonely and was constantly looking for something that would hold my interest. I joined a Bootcamp style class in July 2010 and found I like to work out hard! I did several of those sessions, CardioJam and Zumba style classes, bought some DVD’s for home. It was great… but I wasn’t getting the results I wanted and it was sooo time consuming. I was spending a lot of time away from my family to try and get fit.
CrossFit came back onto my radar in early 2011 when some close friends of ours started talking about CrossFit 906. I started checking out the website and thought it was something I would like to try. My husband took a little more convincing. We were watching one of the videos and he watched Shay doing handstand push ups and that’s what convinced him to try. He wanted to be able to do that himself. We decided to give it a whirl for the first 5 weeks and see what we thought. I figured I would do it with him for the five weeks and then go back to what I was doing before.
We showed up for our baseline and even though neither of us would admit it to each other… the game was on. Dave’s an athlete from way back and competitive is his middle name. After our baseline I thought we were going to have to fist fight in the car to decide who was driving home!! LOL Both of us almost met Pukie right then and there! But after the first workout I was hooked. I knew I wasn’t going back to my old routine.
CrossFit 906 has brought my husband and I closer to one another. We had been searching for something to do together and we found it with CrossFit. I have found a community of like minded people who focus on strengths and cheer each other on. We focus on our weaknesses, but only so we can work on them and turn them into strengths. Our children CrossFit with us only a daily basis as well and I love the fact that we are setting an example for a healthy lifestyle for our children to follow. I am especially proud to teach our daughter that strong is beautiful – not skinny!
I’m sure you all wanted to hear about REAL results. Here it is: I’ve gone from needing assistance on black band pullups to using the red band and am getting CLOSE to my first unassisted kipping pullup, started using two plates for box jumps and now using 20” box, 6# wall ball to 10#, deadlift from 80# to 183#…I could go on and on. I haven’t lost a ton of weight but have put on a ton of muscle and lost inches. My cardiovascular endurance has improved. But here’s the real clincher. I was seeing the chiropractor up to 4x weekly for complications in my neck/lower back from a car accident in 2009 when I started CrossFit 906 in March. I now see him once a month! He stated to me that what turned the corner for me in my care and helped me to finally see improvement was the training I was doing at CrossFit 906.
Want to get fit, healthy, strong, improve your overall health and performance, get closer to your family, make some new friends or reconnect with old, strengthen your mind, body, and soul, and get to live pain free? Give CF906 a try. Bring your A-game, be consistent, and I promise you won’t be disappointed. See ya at the box!
My husband and I started at CrossFit 906 about a year ago when they were at the old box. Before this I hadn’t worked out in over 10 years. The first time I tried CrossFit I was hooked. The best part about it is that I don’t have to figure out what I’m going to do for a workout each day cause its already setup for me and I can scale each workout to my ability. Since starting at 906, I have been able to Rx some of the workouts and I can now do pullups without a band during my workouts. CrossFit 906 is a family oriented box, so my kids can also CrossFit as well. The people that I have met since starting at CrossFit 906 are some of the kindest most encouraging people that I know. I always look forward to taking part in the group workouts as well. My entire families eating habits have changed and we all have more energy.
Working out on a routine schedule has also allowed me to set personal goals for myself. This past year I ran in a few 5k and 10k races and then competed in my first triathlon and half marathon. My goals for 2012 are to compete in my first Tough Mudder Race and run in my first full marathon. After completing the Marquette 1/2 marathon last fall, I got the idea to turn my enjoyment for running into a way to give back to the community. I started a group called Running for a Reason. The idea behind this group is that we raise money for families/individuals in our community that could use a little help whether it is due to illness, fire, etc. and then run a race in their honor.
The support that Running for a Reason has received from CrossFit 906 as well as many of the athletes has be awesome! Many athletes of CrossFit 906 have collected donations or ran to show their support. Running for a Reason/CrossFit 906 has also helped encourage those who never ran a race to do so and they did great! CrossFit 906 has also committed to donating X amount of dollars/mile for each of their athletes that chooses to run and represent Running for a Reason. For more information please check out Carrie Harvala~Running for a Reason on Facebook.
Jill and Shay along with all the other trainers at CrossFit 906 are great! Each one is so encouraging and helpful. They will go out of their way to help and support you. Everyone CAN CrossFit at CrossFit 906 and they should give it a try. Once you do, you will be hooked just like me and my family.
When Jill asked me if I’d like to do an athlete profile page for CrossFit 906, I was so honored. Me, doing an athlete profile. Up until 4 months ago, my idea of exercise was shifting from one side of my comfy, overstuffed chair to the other. If you sit too long on one side, you start to get “sore”. And sitting in the house was safe. Nobody could see you, nobody could judge you. At home I was in my comfort zone. A place where no one else saw my weaknesses and limitations. But something was missing. People would see my husband out running everyday and ask me if I ran with him. My usual response was “No, I don’t even run to answer the phone”, and that was the truth. The thought of doing any sort of a workout in front of other people terrified me. I am a 53 year old, overweight, extremely sedentary grandma. I’ve also had a tendon transfer done to my left ankle and two major back surgeries. I am definitely not a candidate for CrossFit, one of the most rigorous, effective workout programs there is. I kept hearing about people doing it, saw many vehicles with a lime green sticker on them, and I had been logging on to the CF906 website for quite a few months. I kept going onto the website, following the workouts, seeing who was doing it, all while thinking this was something I could never, ever do. BUT…I knew Jill and Shay, and I knew they would never do something they did not believe in for themselves or others. It took me a few months to finally make the decision. I joined CrossFit 906 on June 9, 2011, and by doing so, I found myself.
I met with Jill that night and was introduced to what was to be my new life. She was amazing! She could see how terrified I was, and just kept reassuring me that everything is geared to each individual, and with consistency and commitment, results would come. That night I did my baseline. I have to admit, and this is putting it mildly, I thought I was going to die! Squat to a ball…are you kidding me? Do you know how long my legs are? Surely I must have a disadvantage over the shorter people. Thank goodness pushups were chest to floor. At least there I had the advantage, or so I thought. I was only able to do 1/4-1/2 of everything. My squats were to the weight bench with 2 blue plates stacked on top of it, and I was only able to do 12 of them. I didn’t even attempt a pull up on the bar. And when I was finished with everything, sweating like I hadn’t done since high school basketball, gasping for air, trying to stand upright, lack of oxygen or delirium must have set in, because I mustered up one last bit of strength and wrote out a check. I was committed (at least for the next 22 workouts). I was going to do CrossFit. And I made darn sure I left there that night with my lime green sticker!!!
And so it began. I went to my “on-ramp” sessions, usually at 6:00am with Nate. He is an awesome trainer. Very encouraging, always praising, even when I knew praise was not always due. In the beginning, I wondered what the heck I had done. Whatever made me think I could do this? More than once in those first few weeks I left in tears. Would I ever see results? Would I ever be able to do a squat, pull up, run? Would I? Little did I know that Jill, Shay, Nate, Nic, Shan, Tina, Bucky, and now Shawn, really did know what they were doing. Little did I know that by never missing a workout I was improving. I now squat below parallel every time. I don’t use the bench for push-ups anymore. I’m slowly getting the hang of pull-ups, but still do ring rows with pride. My lifts have improved each time, and my personal best deadlift is 235#. Little did I know that the rowing would eventually lead to running. And that I try to do a 5000m row everyday, keeping it under 25 minutes. Little did I know how many new friends I would make. Little did I know I was falling in love with CrossFit 906. I have lost 15.6 pounds (I earned that .6 so I’m documenting it), and many inches. And they say muscle weighs more than fat so I’m actually down about, oh I’d say 906 pounds or so! I’m down 2 pant sizes, all my clothes fit differently, and I sport any scrapes and bruises with pride. When I see a drop of my sweat on the floor of the “box”, well, you’d think I just struck gold. Such a proud moment! For anyone thinking about CrossFit 906, all I can say is give it a chance, you will not regret it one bit. I’m not saying it’s easy, and my idea of “sore” has definitely changed. But I can guarantee you this, once you walk through the door, see what it’s all about, watch your fellow Crossfitters in action, you will be hooked.
Thank you, Jill and Shay, for following YOUR hearts and making dreams come true…MINE definitely have.
— Sue A.
5 months at CrossFit 906–Jared is down 43 pounds and has lost 7 inches from his waist alone. Keep it up Jared! We are soo proud of you!
I took the plunge and started at CrossFit906 in August 2011. I was in the worst shape of my life at the time and was close to just accepting the way I felt and looked. I had back and neck problems, shoulder problems, a family history of heart problems, some early signs of diabetes and very little energy at the end of every day. What bothered me the most is it literally hurt to play and wrestle around with my kids.
I heard about CrossFit through Facebook and some friends that had been doing it. Two consistencies were they were all excited to be doing it, even the ones that had been at it for awhile, and they were all in better shape than I remembered them being in many years ago. I initially assumed CrossFit was more of an aerobic program and wouldn’t give me the strength growth I was looking for. The one thing that initially attracted me to the program is that the workouts are typically done in 20 minutes or less. I am up at 3 or 4 A.M. for my job and don’t get home until 5 or 6 P.M. most days, so doing a 2hr workout was just not an option. So I looked at the website and saw some weight lifting pictures and noticed there was a fair amount of strength training exercises in the daily workouts. I messaged Shay on Facebook about joining and we set up a time for me to see the box and have a short but (intense) workout. To be completely honest I didn’t think it was going to be at all tiring. After all it was just some rowing, pushups, situps, squats(without weight) and a few pullups. How hard could that be? 3 days later and as sore as I ever remember being. I was hooked and consistently going.
Along with the CrossFit program I decided to start The Zone Diet. I noticed the change in energy during the workout literally within 2 days. The results I am getting from CrossFit are beyond my wildest expectations!! The one thing I would seriously recommend is taking a picture and getting measured right when you start. I didn’t take a picture until I had already lost 10lbs and I didn’t have my measurements taken until one month after I started. You may not like the numbers then, but trust me when I say those numbers will change fast as long as you’re consistent with your workouts. When I started in mid August I weighed 235lbs and had a 42″+ waist. I currently weigh 192 and my last measurements showed I had a 35″ waist. I lost over 16″ total from my first measurement to my second one. My shoulders feel amazing, my back and neck feel like new and I don’t get dizzy and light headed during the day like I used to. Most importantly I can play with my kids without being in pain. There is some irony in CrossFit. When I started I could barely run 800m and I couldn’t do a pullup without a band. Now I am running with a 45lb plate and doing pullups with no bands and a 20lb weighted vest. So I guess I lost all this weight only to wear it again doing pullups and running (ha ha).
The trainers here are all amazing!! They really care if you are doing the exercise or lift correctly and they offer so much encouragement it really makes you feel comfortable trying anything. Most of the time I don’t even need to ask for help, they ask me if I need it, whether I do or not. The other members are great too!! They push me to work harder and help me get that last rep, even when I don’t think I can. I guess if I were to sum it all up I would say that CrossFit is the only program I have ever done where I feel like I owe more to it than it owes to me. I would recommend it to anyone and I look forward to continuing success doing it.
Before starting CrossFit 906, I was spending about 2 ½ hours a day doing some type of exercise. In the morning, I would run on my treadmill, do P90X or Jillian Michaels workouts and then go to a local gym on my lunch break. This is what worked for me, it was my “routine” that I didn’t want to give up. I also trained for and competed in Figure competitions for 3 years, and during that time, I added even more exercise.
The first time Jill approached me about CrossFit, I told her I wasn’t interested, it just didn’t fit into my schedule and I liked the “routine” that I already had. I wasn’t willing to change what I was doing. Even though I liked my “routine”, I really did not like the results I was getting….which was none at all!! I would complain all the time (just ask Shawn, haha) that I was doing so much, and not seeing any changes. But, instead of changing what I was doing, I just kept adding more exercise. I wasn’t going to do what Jill was saying, 20 minute workouts, ya right!! So, I kept on doing what I was doing, and continued to see no changes.
Jill talked to me a couple more times about CrossFit before I actually agreed to try it. It wasn’t until 906 opened that I gave in. And, to be honest, I only joined because I thought it was something Shawn and I could do together. I really did not think that a 10-20 minute workout was going to replace the hours that I was already doing and give me better results. Needless to say, I was addicted after the first workout and said I was going to continue with or without Shawn, LOL. I can’t imagine my life without CrossFit now. I’ve become so much stronger at so many things. It’s gotten me to run a few races, which I would never do in the past, even though I was a runner. I’ve gone from watching Jill do a rx’d pullup, and being absolutely amazed, to being able to do one myself, with 60# of weight added to my body. I’ve gone from using just the bar for workouts, to being able to rx the weight for some of them. Since I’ve started I’ve lost weight, inches and almost 7% body fat. I honestly feel like I’m in better shape than I’ve ever been in and am so glad that I made CrossFit a part of my life. And on top of that, I can CrossFit with my family, and do on many occasions. My 11 year old daughter is one of my most dependable partners. She never wants to miss a WOD either.
I recommend even the fittest person out there to come give it a try. I truly believe it is a challenge to everyone, no matter what kind of shape you are in. I thought I was a “fit” person when I started and CrossFit. It kicked my a$$, and still continues to do so. But, that’s what I love about it!
Thanks to Shay and Jill for opening CrossFit 906 and for giving Shawn and I the opportunity to be trainers. I truly feel blessed to be a part of your team and to be able to help others become fit and healthy.
Vanda, Sue & Cassie
Hi, my name is Vanda. You have probably seen me at the box. I am 67 years old and I love my CrossFit 906! My Daughter and I started going when Shay and Jill opened CF906 in November 2010. I was never so scared and excited in all my life. I started out so lame, I bet Shay and Jill wished they would never have agreed to letting me join the group. It has been over a year and I’m still going and loving it so much. I have lost a ton of weight and inches. My Doctor calls me “Mrs. Skinny.” My blood work has never been better! I feel absolutely wonderful about myself and have improved 100% from when I started. I go on a daily basis and I would recommend CrossFit to anyone. I’ve even gotten my Doctor’s nurse interested. I will probably (notice I said probably) never be able to go full capacity on most of the WODs, but I love my “906” family and all the trainers who have helped get me where I am. One day I hope to do Kipping pull-ups and hand-stand pushups.
When my Mom asked if I wanted to start exercising at this new gym starting up, I thought, okay, it will be cool to work out with my Mom! I had no idea what I was getting into. My first thought was, “Yea right, I couldn’t do a pull up in gym class, who would expect that of me at this age?” Anyway, I gave it my best and am so appreciative of how patient and instructive Jill and Shay have been. I feel stronger physically and love the stronger bond with my Mom. I do have mixed feelings when Vanda beats my time and/or weight in a WOD. On one hand, I’m so proud of her. On the other, I’m thinking, “OMG, my Mom is beating me!” I have since convinced my daughter Cassie to join and love the fact that she is so dedicated and I get to spend more time with her too! Thank you Jill and Shay for letting us be a part of your CrossFit 906 family.
I started CrossFit 906 in June of 2011. This was one of the best things I have done for myself and have not felt this good in years. I haven’t lost a lot of weight but I’ve lost inches, my clothes fit better, and most importantly, I feel stronger! I have never been excited about a workout before in my life and I have not had such intense workouts since my high school sports days. I also hadn’t worked out in years before joining CrossFit because I could not honestly find the time during PA school and find the motivation to keep exercising with no results. My mom and grandma kept telling me about CrossFit and that the workouts were short, intense, and fun in many ways and you will see results. I really did not believe them at first until after seeing their results after just a few months! They looked great and they seemed to really enjoy it – so I finally gave in and decided to give it a try (and I didn’t want my mom to look better than me at my own wedding – Just kidding, Mom!)! But, I’ve been hooked ever since and try not to miss too many WODs, plus it’s been really great spending time with my mom and grandma doing something we all enjoy.
Additionally, some of my patients are fellow CrossFitters and I have seen it through their improvements in weight, laboratory results (cholesterol mainly), and their overall well-being. I’ve also been recommending it to friends, family and patients that want to start an exercise routine but just can’t find something that seems to fit them and they can stick with. I think CrossFit is definitely something that can be worked into your daily routine and you’ll be grateful for it!
Our foray into CrossFit began after my personal journey to rebuild following a major life change. I sought to erase the effects of poor life choices and a newly found desk style career. It was both slightly vain and coincidental in nature. After a late life decision to wear art on my back as a reminder, while seeking some then unknown ‘balance’ in my new life. Soon after, I was thereby, not wanting to be ashamed to display that art on our upcoming family vacation of a life time.
I wracked my brain as to how to achieve that goal quickly and easily, prior to the revelation that nothing worth -while comes easily. At that moment it occurred to me Shawn needed a return to the commitment she had addressed at a different facility. Her goals being focused on weight reduction and strengthening. Ben was toiling in our meager home basement gym to build strength and tone his growing shape, with military aspirations. Brett, like I, had never trained in any way in our lives, and surely was in need of some strengthening for his health and betterment.
I immediately and quietly looked into the most publicly visible gym to me. I was well aware of the small army like numbers of attendees of CF906. I studied via this web site. I was admittedly both intrigued by and intimidated by the super human like feats. Yet I knew, and even worked with many of these athletes in the past. I took a leap of faith and enrolled all four of us for a consult, with hopes of not failing miserably. Shawn warmly welcomed and guided us through the baseline. Tina kindly and supportively molded us through “On Ramp”, with occasional experiences with all of the unique and skilled trainers.
The anxieties at times lingered. But, we soon realized there were no ‘exit exams’. No goals/ demands that were not self imposed. And we all have many yet to strive for. It was Shay who comforted us with these words: “you have all the time in the world to get there”.
Our RESULTS have been profound indeed! I have ended my quest for, by obtaining balance in my life, in body, mind, and spirit. Shawn has achieved phenomenal measurable and immeasurable in body and spirit alike. Ben has made great strides in strength, endurance, and skills gained. Plus he has improved his attitude immensely. Brett quietly rolls through each and every work out, while diligently marching forward toward gains in strength, confidence, and serenity.
The camaraderie, support, and nurturing culture the Korpi’s , Trainers, and ‘cast of characters’ offer the community is beyond belief. I am addicted to working my family with CF906’s ongoing and ever growing family. Thank you!!
—Kevin, Shawn, Brett (15), Ben (13)
Hi, my name is Charlie. I am 55 years old and I love my workouts at CROSSFIT 906! Last year, my son Lucas, did CrossFit workouts between the end of football season and the beginning of track season. I watched the fat melt away from his mid section and I watched his upper body get stronger.
My wife, Annie started CrossFit last July. I remember hugging her only a few weeks after she started crossfit and felt muscle where there hadn’t muscle before. The results I saw in Annie and Lucas convinced me to join CrossFit 906. However, I was apprehensive since I have had three surgeries on my knee and I cannot run or jump. Jill and Shay said “no problem” and made accommodations for me.
I have been doing CrossFit workouts since mid October and I am amazed at the improvements. I have lost fat and increased muscle mass and strength. I can’t wait to find out what the workout of the day will be!
Thank you to Jill and Shay and all the trainers at CrossFit 906.
Well, let me start by saying that I am (was) probably one of the most uncoordinated , unmotivated athletes of all time. In grade school, I was always the last one chosen for teams. I dreaded gym class. I had a list of excuses why I couldn’t exercise that was a mile long. I even had been heard saying that I was “allergic to exercise.” My idea of exercise was an occasional stroll and chat with a friend/ possible walk on my fancy treadmill with a book to read/ or a short paddle in a canoe…
Then, Jill Korpi and CrossFit entered my life. Jill began to exercise using the CrossFit program – she and Shay opened CrossFit 906 – and urged me to try CrossFit. Jill works across the hall from me. “Urging me to try it” means she suggests I try CrossFitt on a nearly daily basis for 2 years straight – You know how passionate she is about CrossFit! Many of our co-workers joined CrossFit 906, but I am a “Mis-fit.”
Finally, Summer of 2011 comes around…My husband is still reminding me to exercise – We attended a conference at the Olympic Training Center in New York and hear that CrossFit is a top exercise program – So, I decide – Finally, I’ll just try it.
Well, my life has made quite a “turn-around” since then. I went in for that first baseline workout. Jill said we were going to do a “little workout.” Not for me…It was a “huge workout”! I then do the 20 on-ramp workouts. The trainers patiently teach me and cheer me on. I go home after workouts and use an ice pack and a heating pad. I am so excited when I do my post-baseline and see my progress. I love how we write all our workouts and times and reps and weights in our notebooks, so we are charting our course and “competing” with ourselves. I love how the WODS can be modified to meet me where I am at and how I can advance when I feel ready to advance.
I love how everyone at CrossFit is so friendly and helpful especially the trainers and owners. They have been so encouraging and patient in teaching (and still teaching) me good form. I love how CrossFit is involving children and supporting good causes. Actually, I love how everyone is welcome at CrossFit!
I started CrossFit 906 last summer simply because my husband and Jill kept reminding me that I needed to exercise and I wanted to satisfy them. I knew it was the right thing to do, but I didn’t want to do it. I thought these short workouts would just make everyone happy! I soon learned, though, that these short workouts were, in fact, quite intense and the workouts became an important part of each of my summer days. I’d check the website for the daily workout – challenging myself to improve – planning my day around the workout – Shay, Jill, all the trainers and members of CrossFit helping me along the way. My sons at home were encouraging me, as well (My youngest son, Lucas, also is a CrossFitter.)
School began in the fall and I realized that I had become stronger. I could lift my school box full of a computer, books, homework, etc. from the ground into my car – just like a deadlift – “a functional movement” – just like Jill says – “with no problem” – I couldn’t do that comfortably in the spring…
Anyhow, my husband, Charlie, joined CrossFit in the fall. This has helped keep me motivated for sure! I love how the exercises are varied and arranged to maximize the strengthening of various muscle groups. My husband and I can really see a difference in our body shapes.
Thank you, thank you, thank you to CrossFit 906!! For getting me to exercise – For improving my health – For sharing this great community with me – For bringing CrossFit 906 to Ishpeming!!
I initially joined CrossFit 906 to become a stronger person. After Steve died, I knew that I would have to be stronger physically, to do the things around the house that would need to be done. Little did I know, that I would become stronger inside as well. I looked at the CrossFit 906 website for two months before getting up the courage to message Jill for a consult.
I was so comfortable doing On Ramp. Both Nichole and Shannon were/are great trainers. I started to get worried as I got closer to “graduating” know that I would be going on to do the WOD. I used to see the ladies that met at 8:30 as they were walking out and I was going in for On Ramp. To tell the truth, they kind of scared me. Patty Maki always smiled, and I appreciated that. I sort of knew Sue Anderson, and she would tell me to join them when I was done with On Ramp. Nic, too, would invite me to join the group. So, I did, and never looked back.
Everyone just accepted me like I’d always been with them. Everyone would encourage me along the way. I so appreciated that as I am old enough to be most of their moms (bad grammar?!). Now, I don’t know what I would do without these terrific ladies to work out with. We help each other along the way, encourage each other, and never do we judge what one can do and the other can’t. Only positive words are spoken!! Truth be known, I would not do what I do at CF906 by myself. We are so many ages, but all the same in our journey towards fitness and better living.
I’ll make this short and sweet!! These ladies are wonderful to wod with, not only are they dedicated athletes but fantastic friends! Every morning I look forward to seeing them and hearing about how things are going in there day to day life. We have all developed a friendship that we can count for support both in and out of the box! We know how far and when to push each other during a wod. I believe this friendship happened without us even being aware of it. We know each others weakness and strengths. I am blessed to have such a great group of ladies to wod with. They accept me for who I am and what I can and can’t do. Even if they do call me “Jillian” I Love these CF906 athletes!
The “Morning WOD Squad” is very special to me for many of reasons. I started going to the “box” early in the mornings because it fits my schedule. I think I started doing my woding with Nichole first and she inspired and coached and encouraged me to do more. Then Laurie, Jen Maki, Jen Hill, Tanya Roukilainen, Denise Bannen started coming. Chris Sguoris is one of the group along with Becky Lemire and Carla Kennedy. We all work well together,along with whining and complaining,but we get it done! The girls are young and strong, so it is fun for me to try and keep up. I love those people!
My goal last year was to run the mile without stopping..Done! Thanks to Chris Johns, who was with me all the way. My goals for this year are kipping pull ups,and real hand stand push up. Nichole won’t let Laurie and I use the green band anymore. I might want to do a real rope climb also. And Sue Danielson, Laurie, Carla and I are doing the “Mud Plunge” this year also. Laurie and I call “The young ones” our daughters. We laugh ,cry ,and genuinely like each other. Long live “The Morning WOD Squad”!
CrossFit 906 is my saving grace!! It’s my physical therapy… Not to mention the great people I have to work out with every day. They have become so much more than that. I love them and am soo happy I have them in my life.
I like to WOD with “The Wod Squad” because they’re such a great bunch of people! We push each other, share new fitness ideas and info., and have become friends. Not only do we talk fitness, but we also share advice about life in general. Those ladies have helped me out more times than they realize. So thankful this group got started!!
I surprised myself when I made the decision to start CrossFit 906 considering the few people I knew were merely acquaintances, and I’ve never been one to want to go to the gym alone. I found comraderie with Nichole.. from the fact that I knew her sister and she knew mine. When I neared the end of my OnRamp she suggested I come in the mornings so I had someone to do the WODs with. I felt a bit out of place and extremely intimidated by a few of the girls in the morning group. They all knew each other and to be honest all the grunting and screaming freaked me out! After about 5 or 6 times of working out with them we started to get to know each other. They have come to be amazing friends that keep me committed.. and some days only for the fact that my day isn’t complete without seeing them. We have a wide range of ages in our group and we all push each other celebrate each others goals and simply are accountable to each other. I love every person in this group and I know that good days or bad they will all be there to support me whether it’s CrossFit wise or personal life, they are my own personal group therapy and I wouldn’t have it any other way!
I started at CrossFit 906 in November 2011 and ended up falling for the hard work, awesome results and encouraging trainers and other athletes. In the first 2 months I lost 10 1/4 inches. I was shocked! Though I’ve only lost about 5 pounds from when I started, I’ve lost more inches since then, dropped clothing sizes, and feel amazing and strong. I think I even grew a 1/2 inch due to increased core strength making me have better posture (that’s a big deal for us shorties).
I started working out with the morning group when school started last year and was welcomed in with open arms. These women (and a guy or two) are the most inspiring and motivational women I could have ever worked out with. They are older than me, younger than me, taller than me, shorter than me (hard to believe but true), have had such different life experiences and challenges than I have had, but all as encouraging as the next. We start our mornings with current events, venting, sharing exciting news or sad news, and when that’s all out of the way we get our WOD out of the way. We all finish at different times, different weights, and different modifications, but we finish with cheering on and great encouragement.
Getting up and knowing there will be at least one person wondering where I am if I don’t show up to our morning WOD makes it easier to get moving once I get my family sent out the door for the day. I’m sending a HUGE thank you out to you all for keeping it fun and holding me accountable!
I started CrossFit 906 on 12.3.10. I was looking to gain some upper body strength. I had been a walker for about the last 15 years of my life with some bursts of running and/or aerobic exercise. The WODs were a huge challenge for me mostly because they were so new and different compared to anything I had done before. I loved the social aspect and the atmosphere (loud music!!) I loved how I felt after every workout. The encouragement and training along with the reassurance that I was doing great was so important.
The first 3 months I often doubted if CrossFit was right for me. I wasn’t sure if I had what it took to be a Crossfitter.. A competitive edge.. A desire to push myself to be stronger, better, faster.. Then I met Jen and Patti Maki.
I am convinced that having someone to consistently WOD with was the key for me. I found out that I could get better, stronger, & faster. Every time I went up in a band or weight it gave me the desire to keep going and to shoot for the next level of accomplishment. When I would do something I never thought I could do it made me stronger inside and out. I grew to love CrossFit for this reason and much more.. such as it’s fun.. From handstand push-ups, somersaults, and partner WODs. And there are purposeful and inspirational hero WODs. But he friendships I’ve created is the biggest gain. It started with Jen and Patti and grew from there.
My morning WOD girls are my rock and foundation. They keep me on track. Knowing they’ll be there every morning helps me to motivate. I love them and they support me at the box and in life. Sometimes I have to WOD at other times and that’s nice too. It’s beneficial to go at other times. WOD with other friends, make new connections, or cheer on a newcomer. Ultimately I can’t wait to get back to my morning girls.. They are where my heart is at. A great big hug of love to everyone along the way who’s encouraged me, picked up or set up for me, trained me, pushed me, or cheered me on. And a big shout out to Shay and Jill for bringing CF906 to our lil community.
I joined the CF906 crew in April, 2011 and I had no clue what was going to change in my life. I was 10-week post c-section for baby #2 and I’ve never been in such terrible shape. I could not run 200 meters without stopping. I was a mess! I remember repeatedly asking the ever-so-tolerant Jill, “Is this seriously supposed to be THIS hard?” Jill would respond happily, “yes it is, but it will get easier.” Trust me, I didn’t believe her either, but it was true! I’m grateful for my stubbornness that helped me continue, but mostly for the people that I get to thankfully call my friends. These gals make hitting the box a fun, social and health enhancing adventure that never gets old!! Our ages never matter, cause we are all there for the same reasons: health, happiness and a whole lot of fun!!
I started CF906 on 1-2-11 and boy was I excited and scared. I’d previously been working out with a personal trainer at another facility and found my love of working out and eating healthy there. After 1 yr there I was able to lose all the post baby weight unfortunately I got busy with kids and family and sidelined with a work injury and put back on a lot of the weight I lost. I was feeling stuck and not loving exercising at all then my hubby got into it with shay n said u need to try this I know you’ll love it. Well I got my injury better and immediately set up my appt with Jill for my baseline….. wow was I scared! I thought since I’d been working out some it wouldn’t be too bad.. ha ha yeah! Well, needless to say it sucked but I loved every minute of it… I was hooked! I found I could easily fit it into my day with quick workouts and that was important with a little one.
After 2 months I got my mother in law to join and together we found mornings worked best which lead me to this great group of girls. I love each of them so differently yet know at times I probably would’ve given up on it without them. I love how we all cheer and push eachother whether we are first to finish or last. I love how they are there to hear my stories good or bad and pick me right back up. I love how they don’t judge anything about me. So after 2+ years I WOD because this is family. And I love them all and hold a piece of them all in my heart n thoughts regularly. And..who doesn’t love being with their family?! Love you girls!
Nicole and Troy H.
I started CrossFit 906 back in Jan of 2011, at the old box. I knew I wanted to do something to lose some extra weight I had put on and to become healthier. Once I realized what CrossFit was all about and saw Jill’s results, I knew it was something I had to try. A gym that actually told you what to do daily is exactly what I needed! I hated spending more than an hour at a regular gym (which wasn’t very often) and not knowing what to do once I got there.
When I did my “baseline” I thought to myself, “It can’t be that bad” ha! Was I wrong! My body has never felt anything quite like it! I needed assistance on the pull-ups, I didn’t even have the strength to stretch the black band because my legs were like jello. I barely remember the ride home, I think I saw stars the whole way haha. I spent an hour on my couch coughing up a lung, I thought, this is it, my new “hell” haha! jk Jill.
I did the OnRamp pretty strictly and was starting to see results! I was loving it and was really wanting my boyfriend (at the time) Troy to join with me. He just kept telling me, “I’d rather go to a normal gym” and my reply was always “but you DON’T GO to a normal gym” Haha! So that spring he finally gave it a shot. I’ll let him jump in and tell you his story.
CROSSFIT…CROSSFIT?? WHAT IS THAT? Naw, I don’t think that’s for me. If I’m gonna work out again, I’m going to a “gym” like I always…did. That’s what I told Nicole the first time she brought it up to me, “Everyone that does that seems to take it a little too hardcore”. I had a million excuses and not an ounce of facts to back them. I’ve always enjoyed working out but for the longest time I kept telling myself “Monday is my day”… needless to say many, many Mondays came and went. The mind has a way of convincing you that the image in the mirror is the same from high school, which it did for me. So, I sat there, watching Nicole come home from the box, dead tired, yet happy as hell and quickly shedding whatever “fat” she thought she had. Then it came to me, I proposed, she said yes, and I want to look good for my wedding!
Reluctantly I went, literally scared all day. Nicole came home, still having to force me to go, and it began! A reality check. Partly that I was wickedly out of shape, mostly that I loved CrossFit. I did my baseline, started rowing and all I heard was Shay saying, “You’re killing it”, in my head I thought, you think that’s good, watch this! I grabbed the pull-up bar…pulled, still pulling…”My god, I’m not moving”! Shay grabs a black band, I think to myself, “Come on man!” Well, black band and all, Shay was still grabbing my legs and lifting me up. The rest involved me finishing, stumbling, and getting to know Mr. Pukie outside the box! The weird part is, once I “came to” on my couch hours later, I was addicted! I couldn’t get enough. The strength gains I was getting were great and I loved the mental battle such as: “I’m gonna stop after 2 rounds–keep going. Who will know or care if I cut a couple reps–you’ll hate yourself at the end”, and so on…
CrossFit 906 isn’t only about getting stronger physically, it turns you into a mental monster! Your will and pride in yourself jump leaps and bounds. For me, my work schedule limits what my wife and I can do but this is something we love to do together. My one bit of advice is to try it. Love it, hate it, whatever, just try it. I guarantee you, both of those emotions will be felt at one time or another if you stick with it. Thank you Jill and Shay for introducing it into our lives, we truly enjoy ALMOST every second of it.
We both moved to the new box with all the other Crossfitters! We loved it and were meeting new friends. I never thought I would be talking about what my next WOD would be and trying to beat my last time.
Next I found out we were going to have a baby! We were so excited! I had just increased my weights again and was practicing handstand push-ups. I was a little leery about working out still, until Jill told me about CrossFit Mom. The website is www.crossfitmom.com, it’s great! They have the daily WODs on there just like ours, scaled down of course, and they go by what trimester you are in.
We were both pretty consistent the first 2 trimesters, but must admit we jumped on the “lazy train” this last trimester! All I know is that I cannot wait to get back into it and actually push myself with a timer! I have 3 1/2 weeks left until our little peanut arrives and am most certainly hoping that staying active at CrossFit 906 will help with the labor and bring us a healthy baby!
Miss you and see you all soon!!
-Troy, Nicole and future Crossfitter Heikkinen
I was getting frustrated with myself because I had been gaining all my weight back I had previously lost. I had been checking out CF906’s website for quite some time but was too nervous to join, and finally one day just bit the bullet and forced myself to go in and have a consult with Tina. From then on I was hooked in June of 2011. After OnRamp was completed was so nervous about the WOD. I had seen Kristie P. there a few times and asked her to do a WOD with me and we’ve been partners ever since!
In the fall of 2011 I was feeling great and my clothes were loose. I had originally had my measurements taken but didn’t do it again because I found I was expecting our first baby! At first, I was unsure I would be able to continue my workouts with Kristie but quickly learned about CF mom and was able to carry on until 38 weeks. The doctor was aware of my exercising and was supportive since it was something that I was doing prior to pregnancy and she was aware I am very stubborn and would probably do it anyway! I have to admit that even on the days I was extra tired or just not feeling well; a workout was the best medicine because I would leave feeling great!
Rowen was born on June 18th 2012 by emergency C-section leading me to take off 10 weeks from my workouts. I missed it so much I would ride my bike with Rowen in car seat strapped into a bike trailer to visit at the box! Before I knew it, I was able to return and start again only to find out in the fall of 2012 I was expecting again! As usual I continued on with my workouts, but this time I was able to do more of my regular WOD’s just modified here and there as I grew. I made it through 35 weeks and had to stop my workouts. Carsen was born on July 19th also by C-section. After 8 weeks passing I am cleared to resume my workouts which in result are a cure for my mental and physical health! This time I have retaken my measurements and will be starting all over, and NO! There will be no more babies this fall. Haha.
I have to thank Kristie P. for continuing to be a friend and a partner who encourages me all the way! As well as my sister Jen, Kathy, and all of the fellow CF906ers. Sept 15th I was able to return to CF906, 8 weeks out from my surgery. I feel that participating in the workouts throughout my pregnancies not only made me feel better and healthier but allowed me to recover a little quicker. We are happy to back!