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Old 08-02-2009, 02:19 PM   #1
Andy Juskelis
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On the way to a police career... Crossfit and Zone and Me!

I'm 23 and was never a very athletic person. I participated in competitive marching band in high school and drum corps afterwards, so most of the exercise I've had exposure to has been strict cardio.

I decided after vacation this year to pursue a career in law enforcement. I knew my level of fitness would be a problem and with no military experience I needed to be in top physical shape to be considered for a position.

Before starting I topped out at 207 lb. This was humiliating since I was able to maintain a weight of about 180 lb. in high school. I probably couldn't even run a mile at this point, and if I did it would definitely have been in the 15 minute range.

I joined my local affiliate (Crossfit BWI) and starting zoning pretty hard core. I started with a 4-week on ramp and I'm now a full week into full WODs (slightly scaled).

The pictures speak for themselves. The first one is before starting: 5' 11", 207 lb. The second one is at the beginning of my On Ramp, about a week into changing my diet: about 205 lb. The third is the most recent, after four weeks of zoning and the On Ramp: I think I weighed at 190 that morning. My last mile was two weeks ago and came in about 9:20.

Things have picked up a bit since then. I weighed at 187 a few days ago. Old clothes don't fit any more, new clothes fit better. In about two weeks I'm going to need a new belt because I'll be out of holes. My trainer is expecting a holding weight of about 170-175 before I start putting on muscle faster than I lose weight.

My goals are simple: exceed the minimum requirements for my physical testing that starts September 15th. This includes (ideally) a 7-8 minute mile.

In a nutshell: Total weight loss - 20 lb. (in about 5 weeks).

Our first WOD in On Ramp was a 200m run, 15-12-9 air squats/push ups/ring rows, and another 200m run. My first time was 9:37, last time was 6:20 (in 4 weeks). That is huge for me.

Thank you CrossFit and thank you Zone!
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Old 08-02-2009, 03:54 PM   #2
Rick Hardin
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Re: On the way to a police career... Crossfit and Zone and Me!

Congrats on the progress and good luck!
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Old 08-03-2009, 09:04 PM   #3
Ajay Chahar
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Re: On the way to a police career... Crossfit and Zone and Me!

Congratulations!

Keep it up!
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Old 08-04-2009, 03:35 AM   #4
Tamara Cohen
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Re: On the way to a police career... Crossfit and Zone and Me!

Congratulations! That is fantastic progress.
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Old 08-05-2009, 06:40 PM   #5
Andy Juskelis
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Re: On the way to a police career... Crossfit and Zone and Me!

Thanks for the comments everyone. My original plans had me trying out for Department of Natural Resources Police on September 15th. After the progress I've made with CrossFit I am also going to test for the Howard County Police Department a little earlier... as in August 22nd!

A little under 3 weeks to go, but I'm not worried. I've been prescribed some tabata pushup drills and sprints to do on my off days (since I'm becoming more comfortable with the WODs) to help my test parameters.

Thanks again and here goes nothing!

--Andy
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Old 08-06-2009, 10:47 PM   #6
Stephen R. Lampl
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Re: On the way to a police career... Crossfit and Zone and Me!

Andy,

Best of luck! I'm a retired California Highway Patrol Sergeant who found CrossFit after I retired. I wish I'd been into it while I was working.......
Needless to say - - I love CrossFit and plan to keep at it as long as my bod holds out......
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Old 08-07-2009, 11:46 AM   #7
Laura Meredith
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Re: On the way to a police career... Crossfit and Zone and Me!

we police/sheriff trainee hopefuls gotta stick together! Nice work! Keep it up
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Old 08-07-2009, 03:24 PM   #8
Stephen R. Lampl
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Re: On the way to a police career... Crossfit and Zone and Me!

Quote:
Originally Posted by Laura Meredith View Post
we police/sheriff trainee hopefuls gotta stick together! Nice work! Keep it up
Drink the Kool-aid and embrace the "suck!" Best of luck to you too, Laura!
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Old 08-07-2009, 03:45 PM   #9
Steven Matheson
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Re: On the way to a police career... Crossfit and Zone and Me!

Best of luck and be safe!
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Old 08-08-2009, 11:42 AM   #10
Andy Juskelis
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Re: On the way to a police career... Crossfit and Zone and Me!

First non-scaled WOD today - kicked my ***. Never done burpees before. I'm a little worried about my upper-body strength since we're looking at 2 weeks exactly until my first test.

My trainer prescribed some sprints and Tabata push ups I'll be doing on my days off to help with this.

Weight is still hovering around 185... but I know I'm losing fat. I'm thinking about ditching the fruit and most of the dairy from my Zone until I get down to my goal. If that doesn't work I'll try paleo. But I'm going to give it a few more days to see if I can start losing again.
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