3 5-minute rounds for max reps at each station:
 From 0:00-2:00, run 400 meters then double-unders
 From 2:00-3:00, handstand push ups
 From 3:00-4:00, pull-ups
 From 4:00-5:00, 35-lb. dumbbell hang squat cleans   
Rest 5 minutes between rounds

From Adrian

When I started CrossFit Sac I was 31 years old and 155 pounds. I didn’t have any expectations when I joined, I just wanted to try something new. Also, my friend tried to explain a Burpee to me and said they were awful. I didn’t believe him. I was wrong. But, I have since come to love burpees. Weird.

 

Anyhow, a lot of things have changed about me. I’m now 7 years older, 20 pounds heavier, stronger, and faster than I have ever been in my life. But, that’s not what I want my transformation story to be about. In 2016, after 4 years of doing CrossFit, I fell into a trap that a lot of athletes fall into. I had the mindset that, since I worked my tail off at the gym 6 days a week, I could eat and drink whatever I want. I was wrong. After my dad passed away from cancer I got freaked out and scheduled a checkup with my doctor. She ran my labs and almost everything was OK. She said I had elevated blood-glucose levels and that I was borderline pre-diabetic. For those that care, my A1C was 5.9. I was in denial, I mean, I’m a CrossFitter, I work hard 6 days a week. I don’t get diabetes.

 

I thought my A1C measurement was a fluke, so 6 months later I asked my doctor to run the labs again. This time my A1C was 6.0, legitimately prediabetic. I was so angry at myself. Despite knowing the risks of poor nutrition, and understanding good nutrition vs bad nutrition, I was repeatedly making the wrong nutritional choice. No one to blame but myself. I needed to take a step back and be more aware of what decisions I was making and why. I initially joined CrossFit Sac back in 2012, while I wasn’t a member when I was prediabetic, all the lecturing from Dave and encouragement from Amy from the early days stuck with me. The coaching I had during this time was useless, which is partly why I left and rejoined CrossFit Sac. I knew that just being around this community would inspire me to make better decisions.

 

It turns out that I had to change a lot of my habits, it’s funny how bad habits accumulate without knowing it. I stopped drinking alcohol (it’s been almost a year), I cut out all baked goods (including bread), and I strive to eat only whole foods without any added sweetner. This was a hard transition but I approached it like how we all approach a chipper workout. I started with one thing and then started chipping away at the rest. First I cut out alcohol (Spoiler alert: That sucked). Next, I cut out cake and cookies. Then pasta, and finally bread. It was a lot of hard work, but it paid off. Within about a year my A1C dropped from 6.0 to 5.5, squarely in the friend-zone. I couldn’t have done it without the help from the coaches at CrossFit Sac, I appreciate the relentless focus on nutrition, it’s more important that you think. Self-improvement is hard, but it’s easier if you have people in your corner.