100 KB Swings (1.5/1)
100 Lateral Plyo Skier Hops
400m Med Ball Run
1 Min: Ball Slams
1 Min: Box Jumps
1 Min: Single Arm DB Push Presses
1 Min: Reverse Lunge Steps
1 Min: Sit-ups
1 Min: Rest
Good read from the CrossFit Journal:
It was a routine night shift at the firehall in 2009.
As his colleagues went to bed, Mike Richards stayed up watching Netflix, downing Mountain Dew and pounding pistachios from a giant family-sized bag.
“Eventually I was like, ‘I need to go to bed.’ My mouth was actually hurting from eating so many nuts,” said Richards, a firefighter since 1997.
He then passed out on the recliner in the TV room.
“I would snore pretty badly when I was that overweight, so I’d usually sleep on the recliner,” said Richards, who at 5 foot 8 weighed 350 lb. at the time.
Later that night, Richards’ crew got a call to attend a basement fire.
“Basement fires are rough because they’re always really hot, and this one was particularly bad because it was a hoarder’s house,” said Richards.
He put on his gear and went to extinguish the fire with his partner. When he resurfaced from the flames, he felt physically destroyed. But the fire was still burning, and he was soon instructed to return to the basement. He wasn’t sure he could.
“I couldn’t breathe and I was so hot and soaking wet under my gear, and I couldn’t escape this feeling that I was going to die. I was just so out of shape,” he said. “I got back to the fire station and I was like, ‘Guys, I gotta do something. I felt like I was going to die in there.’”
He spent the next day in bed.
“I was so overweight and out of shape it had gotten to the point that whenever we had a fire, the next day I would just need to sleep,” said Richards, now 43.
After that basement fire, Richards became determined to get fit. He dabbled with running and P90X over the course of the next eight months but had little success. Then he found CrossFit.
“My chief asked me one day, ‘Have you heard of CrossFit?’ And I said, ‘Of course I have,’ but I was totally lying,” Richards said. He went home and searched online for a CrossFit gym near him, discovering SPC CrossFit in Kent, Ohio. He joined immediately.
Richards lost 30 lb. in the first month. But he still hadn’t made the diet changes he needed to reap even bigger benefits. He thought keeping a food log might help get him on track, but all it led to were dishonest entries.
“Let’s say I was at the fire station and we were going to get a pizza. I’d be like, ‘OK, this is a cheat meal.’ So I’d eat four, five, maybe six pieces, but I’d open my food log and write down three pieces of pizza,” he said.
Even when he wasn’t sharing the log with his coach, he’d still omit indulgences.
“Even though I was the only person who was going to see it, I had this habit of self-destructive behavior. I just didn’t hold myself accountable,” Richards said.
He added: “I think a lot of people struggle with this. It’s a mental-health problem, and I think to a certain extent I’ll always have to deal with it. I grew up addicted to food, and it’s not like I can just stop eating food. You have to eat every day.”
Richards continued to struggle with food addiction. Though small improvements to his diet helped him lose nearly 100 lb. by 2011, he still often overate, still lied in his food log and still had more weight to lose.
By 2013, he decided enough was enough and began tracking his macronutrients, which played a key role in helping him with portion control and accountability. Today, he follows a diet consisting of mostly whole foods—cauliflower rice, chicken breasts and egg whites are his staples—and weighs in at around 205 lb.