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Old 11-20-2011, 11:45 AM   #1
Jon Schell
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Location: Norristown  PA
Posts: 65
The 117 day transformation

I took a free Intro class on Friday, July 25th. My first real WOD was Friday, August 5th. Yes, it took me a week to recover from the baseline. I was wearing a size 44 pants and weighted about 278+lbs. I immediately adopted the Paleo eating style and havent looked back since. The first month, I was WOD'ing twice a week using a 10-punch card. After that card ran out, I went straight UNLIMITED and started doing either a 3-on/1-off or a 4-on/2-off rotation.

Yesterday was about my 117th day since I started. I've been wearing a size 38 pants for at least six weeks, but my total weight loss to this point is 40lbs. I've packed on an incredible amount of muscle in this time, so the results are much more profound than just the 40lbs indicated by the scale.

I wish I would've done all these lifts on my first day for a true comparison, but these are the numbers I have:

Shoulder press: 155 --> 185
Deadlift: 275 --> 375
Bench press: 280 --> 295 (I'm a chronic bench presser)
Split jerk: 185 --> 205
Clean & Jerk: 185 --> 205
Pullups: 0 (3-5 with a huge black band) --> 3-5 (solid kipping)
Front Squat: 135x5 --> 165x5 (flexibility issues)
Back Squat: 220x3 --> 225x5 (not my true max, but it's what I've lifted)

Here's my workout log:

This is probably the best "me" I've ever been. Big shout out to Crossfit King of Prussia for being an awesome community.
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Old 11-23-2011, 01:11 AM   #2
Helen M Brennan
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Location: Coominya  QLD Australia
Posts: 490
Re: The 117 day transformation

I am impressed, Jon. isnt it amazing seeing this new self emerge from debris of our previous lifestyle.
keep up the good work imagine the results after 365 days..


you don't drown by falling into water. you drown by staying there. Edwin Louis Cole
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Old 11-23-2011, 02:04 PM   #3
David Meverden
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Location: Charleston  SC
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Re: The 117 day transformation

Great job, Jon! Awesome improvements!

Keep it up and let us know how things progress.
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Old 11-29-2011, 02:31 PM   #4
Erik Petersen
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Join Date: Mar 2011
Location: Schwenksville  PA
Posts: 7
Re: The 117 day transformation

Norristown PA? I am an attorney in Montgomery County and go to Norristown almost every day for Court appearances. I also crossfit (duh...obviously....why else would I be here) and go to crossfit apex up in telford pa. Do you go to crossfit kop or somewhere else? Just wanted to say hello to another local x-fitter. Keep up the solid work!!!
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Old 11-29-2011, 04:13 PM   #5
Stephanie Arseneault
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Location: Montreal  QC Canada
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Re: The 117 day transformation

That's amazing! Keep up the good work!
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Old 12-21-2011, 07:25 AM   #6
Jon Schell
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Location: Norristown  PA
Posts: 65
Re: The 117 day transformation

Hey guys, thanks for the kind words.

Erik, I go to CF-KoP, which is right around the corner from the courthouse.

Today is day 149, I'm at 230lbs and I just PR'd my clean 205 to 215. Weight loss and huge strength gains? I'm already signed up!
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Old 12-22-2011, 07:39 PM   #7
Mara Rozitis
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Location: Ste. Anne  MB Canada
Posts: 142
Re: The 117 day transformation

Great work! It is so inspiring to see all the testimonials here, especially when I'm having a tough day and need a lift. Thanks for sharing!
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Old 12-24-2011, 09:43 PM   #8
Paul Victor French
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Location: Kitchener  ON Canada
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Re: The 117 day transformation

Not sure which of us is unbalanced, but I have to work on my slow lifts for the upper body. My max shoulder press is 150 for 2 reps, you got me beat by a landslide there, but my 1rm split jerk is 255, so I got you beat there....and bench...ya I won't say mine compared to your it's embarassing.

I like seeing these as I like seeing how people compare in terms to slow lifts to olympic lifts. Nice work, 100 pounds to your!
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