2009 Posts From My Facebook Group

APRIL 2009
April 1
Hello,

A personal thanks for joining my second go around with this group. I am more determined than ever to reach my goals and you signing up for this group gives me great encouragement. I have posted a discussion topic on the group page which explains why I love Crossfit and encourage you to give it a read and ask questions. The next email will be a progress report for the week and I will post a more current pic. The one of me pretending to be buff on the beach is from 2 weeks ago in Daytona so it is recent.

April 6th
Hi all,

After a tough week I hit the scale today and stayed put..no loss/no gain. I must have put on muscle (at least that is what I tell myself). I forge on and double my efforts this week with Easter supper not far off (YIKES!). This is not a setback…it is a reminder that I must keep focused and work harder. For those of you wondering about Crossfit and why I love it so much here is my analogy for you…I compare it to golf…when you have a bad day you cant wait to get back out there and kick ass…when you have a good day you can’t wait to get back out there and be better. Crossfit is the same. If you haven’t tried it, give it a shot.
I would love to see you there and if you ARE interested I will take you myself and you can try it. Send me an email and we can work out a day 12:45 works for you..it can change your the way you look at working out, no muscleheads staring into the mirror, just a group of likeminded individuals working togther to reach their goals. The Crossfit community is extremely supportive.

April 13th
Hi all,

Just got back from Crossfit and despite enjoying all the family treats at Easter supper I have lost 5lbs! It was a good week with me getting out 3 nights in a row and seeing some old familiar faces and drinking Diet Coke and water. The workouts feel much better when the right food is in the system. Thanks to all who message me and write on the wall. Your words help keep me focused. I had personal best at Cornwall Crossfit last week. I deadlifted 500lbs. The pic to prove it and a video of me doing 475lbs should be up later this week. I hope you enjoyed the long weekend and we’ll chat again next week.

April 21st
Hi all,

Sorry I am a day late but was a little under the weather yesterday. I lost another 4lbs last week! The workouts are still challenging but my weights are heavier and times are better now that I am in the zone with the food I eat. A quick note about Crossfit. I have been training with Tyler Touchette for 15 months now and have never missed a workout due to injury or stiffness from the day before’s workout. That says a lot. The progression I am seeing is awesome if I may say so myself. Both Crossfit trainers (Tyler, Kyle) are uber knowledgable and very motivating and they lead by example. One workout called Fran is a benchmark workout of Thrusters (95lbs) and pullups. My time this week was 9:32…my last time was 13:30. PLUS this time I used one elastic to help my pullups the last time I had 4! HUGE IMPROVEMENT. My goal is to do a pullup without an elastic before the fall. My offer still stands if you want to try it message me and I;ll bring you myself. I am not the lightest I’ve ever been but this is by far the strongest and best shape I’ve ever been in. Again thanks for all your encouragement and I hope to see you at the gym.

April 27th
Hi all,

Another week another small loss. I am down 2 more pounds this week. It was a good week overall with two runs mixed in with my 5 Crossfit workouts. I ran 4.4k on Wednesday night in 37:02 in preperation for the MS Run Saturday which was a full 5k in the wind with more hills than I care to mention. My time 41:10….last year with running training was 42:03. More proof Crossfit transfers over to other sports/activities. I was hoping for a larger loss this week but I have to consider the needle on the scale is still swinging in the right direction. I will be posting pics of my run on the group page soon. I plan to do this lockdown mode until the begining of June then on the weekends will start to take a few more liberties (beer). I hope to drop 10-15lbs in May.

MAY 2009
May 4th
Hi all,

Another great week in the world of my Quest for Fitness. I lost 2 pounds this week. I have to admit this is the best shape I have been in my adult life and I feel AWESOME! Things are coming easy for me now when it comes to what I am eating and what needs to be done after my weekly cheat. I was out on the weekend and got some compliments from friends and aquantances which help keep me focused! I now fully understand the saying you are what you eat…since I have been eating healthy my workouts are less painful (they’re never easy) and I’m always in a good mood. All my pants are too big and I am wearing clothes that have been sitting in my closet for a long time. It’s a great feeling. I will be going shopping in June for some new summer clothes the old ones are too big. I am doing another 5K run in a few weeks, still planning on entering a strongman this summer and might try my hand at a 1/2 triathlon in August. All while using my Crossft training to get those events done. My resolution this year was a statement “2009 is the year of what I did and not what I wanted to do”…so far it is happening. Thanks again for all your kind words of encouragement, they reallyt do help. Some of my personal goals are in clear sight and I am excited to know I will be there soon. I plan on getting measured this week to see if there are more inches coming off as well. There may be another update before next Monday.

Til next week!

May 11th

Hi all,

I have been writting all this time with what I have lost but never shared my actual weight. It was a psycological thing for me but I have come to realize that it is just a number and what I have acomplished far outweighs (pardon the pun) what the scale says. This week I lost 5 pounds! This after eating a Mangis Saturday night (awesome food and service) and getting drunk at La Maison on DP and Vodka! Sunday was all appetizers at our house and I had croissants for brunch then ate chocolate covered strawberries, stuffed mushroom caps, spinach and artichoke dip with pitas, a fresh stawberry cake slice, ok two slices…phyllo pastry with ham and spinach in them, you get the picture. Still 5 pounds down, but it’s not time to get lazy. When I started this crazy thing called Crossfit in September I weighed 345 pounds, the same as when I did the Revolution Weight Loss thing at Physical (I lost 90 pounds in 6 months and put it back on). I now weight 296 pounds…the kicker is I fit into most of the clothes I bought when I weighed 250! I am smaller and lots of the weight is actual muscle, something I had little of after Revolution. I now actually have pecs and not man-boobs! This is the best I have ever felt and the journey continues with my new short term goals being 270-275lbs by the end of the summer and doing an unassisted pullup! A sincere thanks to all who email me, post on my wall and make comments and chat with me in person, all those messages and chats help make this journey more fun so I hope you can all celebrate this achievement with me. Now the next chapter begins. Tyler has convinced me to start a blog which I hope to have up before June 1st. I will continue this group with weekly updates but for those who might be interested in a daily dose, more of my thoughts and routines it is coming. I hope some of this has inspired you to make some wise decisions or take those nightly walks around the block you used to make excuses for. If this has helped one other person it makes putting my nads on the line each week even more worht it. My next big challenge is the 5k run I am doing May 23rd. Team Crossfit will be taking on the challenge at Lamoureux Park all proceed are going to the Children’s Treatment Centre so if I see you out I might hit you up for a pledge! Better yet, sign up and run with us! A shout out to Mike P for the Crossfit pic I posted this week.

May 19th

Hi all,

Another week and another loss to report. 2 more pounds putting my current weight at 294. My goal is to get to 275 by the end of the summer and eventually 250 which is the ultimate goal. It was a great week at the gym finishing Friday with a Personal Best in the Back Squat at 345lbs. I have a video of me doing 315lbs, I will post soon. So, here is reason #38 I love Crossfit. I left there Friday after squatting some serious weight feeling on top of the world…I left there today with my ass in a sling and when I got back to work the stairs each looked 10 feet tall! Needless to say I was humbled yet again the very next workout following the one that pumped my tires. I never get the opportunity to get too cocky before I’m put back in focus. I played hockey Sunday night 15lbs lighter the last time I skated and man it felt great. Overall things are going real well and the next challenge comes this weekend as I run a 5K as part of Team Crossfit in the Chidlren’s Treatment Centre Bike-a-Thon Plus. There are roughly 30 Crossfit members signed up for the challenge so it should be a great time. A big shout out to the guys I work out with again who keep me motivated and energized to keep doing this 5 days a week! Also to all the Crossfitters who battle through each week doing this crazy thing and working full time! Good on ya! Oh ya, I hope to break the 41:00 mark in the 5K since that was my time in the MS run last month. I am still looking into starting a daily blog but my computer skills are the only roadblock so once I get past that it WILL happen.

Post #2
You wroteon May 25, 2009 at 11:51am
May 25th

Hi all,

I got on the scale this week ready to pay the price for a weekend of pizza, Rolo McFlurry, beer (many, right Killer?), meat lover omelet with hash browns and a few shooters!!!! Wow I haven’t done that in a while. It was fun though and beleive it or not the scale showed another 2 pound loss putting me at 292…it hovered between 292 and 291 but let’s go with the higher number. The saving grace I think was the 5K run (which turned out to be 4.15) and the hockey last night. I really feel in tune with my body right now and feel amazing! It’s like I have gotten to the point were a little endulgence will not tear me down, the trick is not to get to comfy. Back to what got me here. I feel that I am no longer “watching” what I eat, I have made the lifestyle change since going through the week eating healthier is no longer a challenge, I just do it naturally now. It took me 8 months to get there, you know what they say about old dogs and new tricks. A big congrats and thanks to all who took part in the run on Saturday as part of Team Crossfit! I was great to see you all out and embracing the challenge head on! WE WILL DO IT AGAIN! Plus you all beat me so I have some catching up to do! lol Again, if any of you would like to try this crazy thing called CrossFit just message me and I can hook you up with a free session. It is a great community and I have met many great people there who help keep me motivated and make dragging my ass there 5 days a week fun. There are no muscle heads flexing in the mirror and people looking at you and judging cuz everyone is doing the same thing! The group dynamic is AWESOME. I hope to see you there.

Post #3
You wroteon June 2, 2009 at 11:07am
Hi all,

Another great week in my Quest for Fitness! It was a full week of challenging workouts at Cornwall Crossfit and it was great to see everyone pushing forward making some of the tougher ones doable seeing everyone giv’er! I lost another 3 pounds this week putting my weight at 289lbs and my total weight loss at 57lbs! WOW! Finally knowing how to fuel my body after years of trying to figure it out is paying off big time. Those of you who are still trying to figure it out…keep trying it will come, heck it took me almost a decade to figure it out but I surrounded myself with the right people and here I am. I know he will hate me for this but a big thanks to Tyler Touchette for being the right person at the right time for me to turn this corner. He gave me all the right tools and let me do the work just poking and prodding me when I needed a little boost. He knows how to push the right buttons and has been intrumental in my journey. I also have a great wife and family who have been behind me since the beginning. My daughter has been my little sugar and carb nazi for some time now and I love the fact she calls “papa” out when he goes for the wrong snack during the week. You need support from many source to try and wright the good ship healthy. Finally this week I accepted a special invite to the strongman event as part of Lift-Off July 12th at noon. Not sure I will be able to do many of the events since the 10 special invited athletes are monsters in the province and can lift more than I dream of. But, I am always up for a challenge. I will do my best to prepare for this challenge and hope you can come out and support me and the athletes, who I’m sure will put on an awesome show, that day. Before I leave you for another week…THANK YOU, ya you! To all of you who have signed up for this group and who read these entries each week and chat me up when we run into each other or send me messages. It goes a long way to keep me motivated and focused on my goals which become more attainable each week.

Cheers!

Danimal

JUNE 2009
June 1st

Hi all,

Another great week in my Quest for Fitness! It was a full week of challenging workouts at Cornwall Crossfit and it was great to see everyone pushing forward making some of the tougher ones doable seeing everyone giv’er! I lost another 3 pounds this week putting my weight at 289lbs and my total weight loss at 57lbs! WOW! Finally knowing how to fuel my body after years of trying to figure it out is paying off big time. Those of you who are still trying to figure it out…keep trying it will come, heck it took me almost a decade to figure it out but I surrounded myself with the right people and here I am. I know he will hate me for this but a big thanks to Tyler Touchette for being the right person at the right time for me to turn this corner. He gave me all the right tools and let me do the work just poking and prodding me when I needed a little boost. He knows how to push the right buttons and has been intrumental in my journey. I also have a great wife and family who have been behind me since the beginning. My daughter has been my little sugar and carb nazi for some time now and I love the fact she calls “papa” out when he goes for the wrong snack during the week. You need support from many source to try and wright the good ship healthy. Finally this week I accepted a special invite to the strongman event as part of Lift-Off July 12th at noon. Not sure I will be able to do many of the events since the 10 special invited athletes are monsters in the province and can lift more than I dream of. But, I am always up for a challenge. I will do my best to prepare for this challenge and hope you can come out and support me and the athletes, who I’m sure will put on an awesome show, that day. Before I leave you for another week…THANK YOU, ya you! To all of you who have signed up for this group and who read these entries each week and chat me up when we run into each other or send me messages. It goes a long way to keep me motivated and focused on my goals which become more attainable each week.

Cheers!

Danimal

Post #2
You replied to your poston June 16, 2009 at 8:49am
June 8th

Hi kids,

Another week at 289lbs. I must admit that beer is back on the weekend menu and I was in a golf tourney Friday in Malone and was bad, but it was so goooood! Again, despite the scale not moving I feel great, stronger, leaner and my energy level is sky high. I still hope to drop another 14lbs before the end of the summer but I love a good patio party and beers…I seem to be addicted to Bud Light Lime like many others in this town. My food is solid all week and on the weekend I take some liberties and staying put makes me quite content. I must get measured soon to see how many inches I’ve lost since the quest began. I have worked out with different groups lately and seeing and meeting new people with the same drive and passion for CrossFit I have is very motivating. I trained with a group of ladies this morning who worked their asses off and that gives me tonnes of motivation. Seeing others go “balls out” makes me work harder, I encourage you to look around and try and match the intensity levels in the room if you’re in a blah mood. Now if I could only be as flexible as them on the front squat I’d be happy. You know who you are ladies keep on keepin’ on! The last point is confidence this week. I do many presentations at work and now that all shirts are tucked in and the chest has pecks and not ManBOOBS, my belt is no longer a rumour, I feel even more confident up there and that is something you cannot put a price on. Hope to see you all at the gym.

Cheers,

Danimal

JULY 2009
July 9, 2009

Hi all,

Sorry I have been silent lately but I have decided to take the summer off all the weekly updates. Many of us are not around the computer much when the weather gets warmer so I will resume updating you in September. I am still training 5 days a week and eating healthy but I will spare you all the update about my summer BBQs. I am in the Lift-Off Strongman this weekend on Sunday at 1pm in Lamoureux Park. I am a special guest. The others are elite strongmen including Ontario’s Strongest Man 2009 Paul Vaillancourt so be there and check it out. I will attempt the Try-aTri and the Cornwall Community Hospital Foundation Triathlon August 23rd. I will update you on what happens over the summer in September and maybe get that blog started. Thanks for reading and getting me motivated to keep this up. I hope to run into all of you at some point this summer.

Cheers and enjoy yourselves!

Danimal

NOVEMBER 2009
November 5, 2009

Hi all,
I have decided to revive this group since I have rekindled my motivation and gotten back on the wagon recently. Here is what has happened since this summer…Readers Digest version. I finally did an unassisted pullup after a good summer on September 10th, 3 days later playing Hooverball is tore a tendon in my left bicep clear off the bone. I needed to take 2 weeks off the gym and come back slowly. The good news is I did not require surgery, but my left bicep will look different than my right one for the rest of my life. The doc says the strength should return to 97-98% and I’m getting there still. I am close to doing a pullup again. Last week I tweaked my left erector muscle in my back doing a deadlift…not enough warmup? Bad technique? Maybe both but the bottom line is never get cocky which I may have been guilty of that day. So I am scaling my workouts the rest of this week to rehab my back. Big thanks to Sophie at Pure Esthetics for taking me last minute the day I did it…I’m sure it helped having that area relaxed the day of the incident.
The biggest reason I am back is because after falling off the nutrition wagon hard I am finally back on. I went into a small depression after I tore my bicep and finally have come back to reality…what do they say “Suck it up Buttercup!”. So I’m sone with that excuse and going full force the way I was before the injury. I hope you can learn from this and see that setbacks are part of the journey and you can’t let them take you down, you adjust and wait for things to get better and continue to move forward. I learned the hard way but this recent back injury, while frustrating, has not dampened my spirits like the bicep injury did.
Reality slapped me so hard a week ago it felt like I got kissed by a freight train! Song lyric from Five Finger Death Punch. This sums up why I am doing this.
I hope you will continue to read my entries and post comments or email me back. You have no idea how much it helps get through those tough days knowing people are actually reading these entries and taking interest.
DANIMAL IS BACK!

November 9 at 1:31pm
Hi all,

I received enough feedback on my first posting to continue this project so here it goes. Please enter the confessional with me…

After a 48 hour withdrawl headache I feel absolutely amazing. This is the part that kills me, I feel so right and good while eating Paleo that it is frustrating that I let myself fall off for long periods but this time feels like the one. I wake up alert, have more energy at home and at work (Celine may argue the home part). Bottom line is I feel more complete on this program. My workouts were better and better as the week went on and this morning’s felt awesome (despite it almost killing me…it included my nemisis BURPEES!!!).

Alright, time to fess up on how I did this weekend. On Friday night it was my cheat meal for the week and I had a Sicilian Pizza at Schnitzels. No appetizer or desert. I also had about 5 meatballs at the Agape auction about an hour later and 3 glasses of red wine. Then on Saturday night while socializing with friends drinking Fresca and Coke Zero I snuck a few handfulls of plain chips. All in all not bad but I regret the chips. Nevertheless I move forward and tackle this week.

I will hit the scale at some point soon but right now it is not about what I weigh but more about how I feel and look. Some people obsess with the scale and that is a recipe for disaster, we sometime forget to focus on how we feel and look, which is far more important than the number on the scale. I have a visual goal of what I want to look like and it does not come with the magic weight number. The way I workout combines heavy liftting with cardio, core training and a bunch of other stuff so as I lose weight and inches and put on muscle it is difficult to predict what the comfort weight will be…I guess 250lbs but it could be higher or lower, only time, effort and willpower will tell.

I get a lot of what do you eat questions so here is a typical day for me as far as food goes..

Breakfast: 4 eggs scrambled and a banana or strawberries. Fish oil pills(7:30am)

Large Tim’s coffee with 2 cream and a sweetner (8:10am…not Paleo but I refuse to give it up, it’s all about choices)

Bowl of strawberries/blueberries or an apple/applesauce (10:00am)

Workout of the Day…www.cornwallcrossfit.com

Lunch: Usually a salad with mixed greens, green/red/orange peppers, almonds or sunflower seeds, carrots, cucumbers. Some type of meat either in my salad or on the side…chicken, beef, fish. If I am still hungry I sometimes pop 4-5 olives down the gullet.

Another fruit or apple sauce along with some nuts (cashews, almonds, walnuts) Sometime I make a trial mix with raisins, dried cranberries, almonds and cashews.

Supper: Pick a meat with a good side of grilled veggies or a Paleo recipe (There are many and they taste great). The odd night I will include a side of sweet potatoes either mashed with some spices or in fries format baked not deep fried!

Bedtime snack: a handful of nuts or seeds and some red grapes.

Beverages: lots of water, green tea, Coke Zero or Fresca. I try not to have pop everyday but I LOVE it. Trying to cut it out completely.

There are many great Paleo snacks Celine and I bake now and then but this menu is stuff that requires little preparation and is readily available all the time to show how simple it can be.

Paleo basically means eating like a caveman…no processed foods, dairy, carbs or sugar. Now you know why my Timmies coffee is a no-no…not the coffee but the cream and sweetner but I can live with that. When we bake we use almond meal as the flour. It is quite tasty.

Please feel free to ask me any questions or forward any comments, they are all welcome. If you want more information about Cornwall Crossfit on Facebook join the group Cornwall Crossfit “Forging Elite Fitness”.

Be great!

Danimal

November 16 at 5:27pm
Hi all,

Well two full weeks down and all is well in the land of Crossfit and Paleo style eating habits. I feel great both inside and out and the energy I have is making life at work, home, on the ice and at the gym a lot more fun and managable.

I will face my first big challenge this week as tomorrow I head to a 3 day work conference near Barrie and we all know what the menus are like at these things! Needless to say I will be bringing my supply snacks from home to keep as on track as possible. I will also be doing the Crossfit workouts at the resort gym which is sure to get some attention from the treadmill walkers….”what the hell is that guy doing?”

A couple of accomplishments to pass along from the summer after I stopped this for a bit.

1.I competed in my first strongman and was very proud of my performance and am glad for the experience. Maybe someday I’ll try another one.

2.I finished a small triathlon. 200m swim/10K bike/2.5k run. Total time 1:14:24. Now I have time to beat next year.

3. I also ran my very first sub 40 minute 5K in Montreal the day after I tor my bicep tendon in 38:12.

All this was done with my Crossfit training as a base. Scott MacDiarmid helped me with some of the strongman stuff since not many people have 190lbs logs or 260lbs atlas stones kicking around. Again Scott thank you for taking me under your wing.

This week’s menu was normal aside from my Ottawa getaway with Celine which saw me eat mushrooms neptune and honey BBQ chicken and ribs at the keg. I had a turtle cheesecake for desert at a pastry shop and 4 beers plus toast and homefries with my breakfast Sunday morning. I usually don’t cheat more than one meal but I made the exception this week.

To ensure you can keep living and eating a healthy lifestyle you must allow some wiggle room for your mental state in order to keep on the right path and not get to the point where you say “F-it” and then start going the opposite way (which I have done in the past more than once). These cheats allows you to enjoy some of the food you CHOOSE to avoid 90 percent of the time you eat.

My workouts are better and I actually feel stronger.

I want to thank those who take to time to send me messages or post on the group wall. All feedback helps along the way. We are never alone when we choose to make a change and your family and friends play a HUGE role in keeping you sane and on mission! Sometime they don’t even realize it.

Take Saturday morning for example…I was horsing around with my 7 year old son Max when he crawled on me and said “Papa, you’re all hard now…you used to be soft!” WOW…the little guy has no idea how much that meant to me to hear it from him in the purest of compliments. That gives me the strength to keep going for longer than a few weeks.

Be great everyone!

Danimal

November 30 at 10:19am
Hi all,

Sorry there was no update last week but work has been INSANE with the holidays coming and I am sure you can all relate. I did manage to get to the gym all week so that was a positive in an otherwise exhauting week.

I signed up for the Paleo challenge at Crossfit for 30 days even though that is pretty much the way I eat when I am not being stupid about what I fuel my body with. I weighed in at 296…7lbs heavier than the lightest I’ve been at Crossfit. Considering all the things I did wrong between my holiday cheats and my arm injury depression binge I am please to still be under 3 bills! I was also measured and will share those numbers with you at the end of the challenge to see if or how many inches I lose.

Overall speaking of food, workouts, work, home and play I feel great! The cleaner I eat the better I feel at the gym and at work I am far more energetic, creative and motivated. This is why I get frustrated when I let myself slip. All goes so well when I am balanced in nutrition and workouts.

I participated in the Crossfit Total Challenge at the gym this Saturday and while I did not PR on all events I did better my back squat by 5lbs.

Deadlift 500lbs
Shoulder Press 185lbs
Back Squat 355lbs
Total = 1040lbs

Now we have to subtract my body weight 295lbs (I lost a pound…wooo)

Crossfit Total = 745lbs

Now I have a number to beat for the next time and hopefully I will be stronger and leaner to get that total into the 800’s! For the record when you add up all the warmup reps I moved over 2000lbs in 90 minutes on Saturday! Thanks to Heather Hughes for the massage afterwards…I can walk today thanks to her.

I must remain vigilant and disciplined since there are no shortage of Christmas parties coming up over the next few weeks! Yikes! But this is where I truely will see if all my lessons have been learned based on what I’ve been writting the past few weeks.

A special mention to my wife Celine who baked some great Paleo treats on the weekend in the form of chocotale macaroons and lemon tarts all without using flour or sure and they were all amazing! Thanks baby!

Be great this week everyone and beleive in you…

Danimal

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One Comment on “2009 Posts From My Facebook Group”

  1. Excellent post, l quite agree with your conclusion. However lam having problem subscribing to your rss.


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