At CrossFit Trinium, we’re in the business of changing lives through CrossFit in Lancaster. We hope you’ll be our next success story!
At CrossFit Trinium, we’re in the business of changing lives through CrossFit in Lancaster. We hope you’ll be our next success story!
After I signed up for the New You Challenge at the end of May, I started researching CrossFit. Most of what I was reading described coaches who pushed you to lift as much weight as possible and forget about proper form. The words I’m going to die or I’ll be injured and disabled for life kept running through my mind. What in the world had I gotten myself in to? Stepping into Trinium for the first time, I was full of nerves and self-doubt. I was surrounded by a group of women who I hoped were feeling the same way. From day 1 to the last day of the 6 week challenge I was encouraged to push myself but reminded to know my limits and to ALWAYS use proper form.
It was nothing like what I had read and when the New You Challenge ended, I joined Trinium and am excited to go to the 530am classes. The coaches continue to provide the same support and encouragement I received during the challenge; pushing me to work hard, checking my form and celebrating my successes.
Encouragement and support doesn’t just come from the coaches but from the other members as well. CrossFit workouts are hard for every person in the gym because of the scalability. But this also means that every workout is DOABLE for every person. I quickly learned that although I am motivated by working out with other people it isn’t a competition with the woman or the man standing next to you but rather a competition with yourself. Doing more than yesterday and pushing beyond what you once thought you could do. My goal is no longer to just see the number on the scale drop but to see the weight on the bar go up and my ability and endurance improve. I’m mentally and physically stronger than before. I strive for progress not perfection—more forgiving when I slip up because progress is progress no matter how small the step. I have a long way to go but I’m closer than I was yesterday to achieving my goal of being an overall healthier person. I know my journey will continue in a positive direction because of the supportive community at CrossFit Trinium.
I started at Crossfit Trinium in May 2016 after talking with a college teammate who had been doing Crossfit for a couple years and was really enjoying. Another college teammate had also been doing crossfit for a longtime and also loved it. So, when I was looking for a slightly more exciting way of working besides running, I decided to give Crossfit a shot.
As someone who grew up in the sport of swimming and swam through college I was used to having competition in my workouts. Also I was used to having a new workout written for my by a professional coach each day. One of the first things I noticed when I started Crossfit was that each workout had tons of similarities to the way I trained for swimming. There was a warm up, a skill/strength portion, and a Main Set (aka the Crossfit WOD). The other similarity to swimming workouts is the support of teammates and the social aspect with swimming.
Approximately 2 years after I finished my swimming career I was diagnosed with Leukemia. This was April of 2006. After beating the cancer it returned in 2009. After beating it again, it returned again a year later. After beating it yet again, it returned again in 2010. Then I beat that but it returned again in 2013. After finishing my treatment this last time I have been cancer free for just shy of 5 years.
So, needless to say, my fitness level was not what it was when I was a Division 1 level swimmer. I found this out pretty quickly after starting at Trinium. Even after running 20-25 miles per week I quickly realized that there is a lot more fitness than you can get from just running. The first class I took had 5 pullups within each round of the WOD. I told Chad, half-jokingly, that I wasn’t sure if I could do 5 pullups. After trying them I realized I couldn’t even do 1 anymore. But now I can do at least 10-15 in a row. I also realized I had a ton of deficiencies in my balance and flexibility. And, of course, my strength has improved dramatically. But, probably the most impressive result I have gotten from Trinium is that I’ve done all this and had no real injuries that has caused me to miss time like I have with other forms of working out. I think the biggest reason for that is the attention to detail Chad and all of the coaches at Trinium put into the technique we use for every movement.
25 years ago, I gave birth to my first daughter a month after I turned 17. Less than 2 years later, my second daughter came along, and the battling against being overweight started. For the next 23 years, I spent my life on a roller coaster ride with my weight. I’d start taking diet pills, stop eating except supper, and lose 30, 40 even 50 pounds in 5-6 months until I would stop taking the pills. I would then go into overdrive with eating (mostly junk and fast foods) and, in less than a year of starting the pills, I ended up gaining back everything I lost plus some!
I tried many times to take off the weight without the pills but had such strong cravings I couldn’t help giving in. Then I’d feel guilty knowing I should not have eaten this or that only to do it again an hour or two later. I got to the point that I was convinced I had my body so messed up with the yo-yo dieting and from taking the pills that it wasn’t possible to lose weight without taking them. I knew I had to do something or face some serious health issues.
Thanks to Chad and all the advice he has given me, I have finally been having success. The first week of March 2011, I was wearing mostly sweatpants and one pair of stretched-out size 16 jeans that were very tight around the waist. Now in August, I am into mostly size 8s, and I can even wear “skinny” jeans comfortably!
I believe signing up for classes and attending 5 days a week is the biggest reason for the success I‘ve been having. When I first thought about doing it 5 days a week, I was VERY intimidated. I just couldn’t imagine working out that hard day after day and surviving! I had nothing to lose, and I didn’t have to sign up for the third session if it was too much.
Well now that I started, I can’t stop! Chad is incredibly supportive as well as encouraging. If you have issues such as bad knees or shoulders, he will modify exercises so that it does not put stress on the injuries. He also has gotten to know what level each of us are individually, and he really keeps on us to make sure we are using enough weight and going as fast as we should be while, at the same time, using proper form. If he feels we are slacking, he will let us know, and he has us up the weights. Not only does Chad have us working our tails off, he has us stretching and also gives us advice and tricks for eating healthy.
Working out with my fellow CrossFitters has also helped. We encourage each other, share tips and healthy recipes and challenge each other. I am amazed at how much CrossFit has helped me in my everyday life, as well.
For strength training, I used to only use the machines, so I finally took Chad’s advice and got away from the machines and started to really work hard with body weight and dumbbells at CrossFit. When I told him I was concerned about becoming “bulky,” he assured me that females have to work REALLY hard and take supplements in order to get big like that. As you can see by my pictures, I still have a little ways to go, but I know that as long as I keep drinking water, eating the way Chad has taught me and stay in CrossFit where I am held accountable to Chad and my fellow CrossFitters, I WILL lose it.
If someone had told me a year ago that I’d be doing CrossFit at my age, I probably would have thought they were crazy. Now, a little over a month into it, I couldn’t imagine not doing it.
I’d been working with Chad as my bootcamp trainer prior to joining Trinium, so I had a little bit of exposure to CrossFit, but I had no idea I’d enjoy it so much! The workouts are intense but can always be modified to my level. The coaches are so knowledgeable and patient (especially when my head “gets it” but my body doesn’t want to cooperate). Their passion and enthusiasm for the sport is inspiring!
CrossFit has enabled me to accomplish so much in a short period of time. It helped me to achieve a normal weight for the first time in many years and improved my confidence, strength and endurance. The Trinium members are so welcoming and encouraging – I don’t think I’ve ever been a part of such a supportive community! Joining CrossFit Trinium is definitely one of the best things I’ve ever done for myself.
Once you have been overweight you have that constant fear that you will gain it all back. I know this feeling very well. 10 years ago I was 70 pounds overweight. I gave myself a year to lose all the weight. I did it and it was a tough. I remember talking to myself at night and saying that “No you shouldn’t go down stairs and make a batch of cookies”. In the past I was a secret eater. I would get so excited when I was alone and I could eat. I would fantasize about all the yummy food that I would consume. My weakness was brownie mix. I would consume a whole box of brownie mix. When I think about it now it makes me feel horrible and sad. How could I allow myself to eat that way? Why did I do it? I realized it was because it was the only thing I had control of. Well that changed when I discovered how exercising can be fun. I started taking Crossfit classes. I started to notice the changes in my body. My body fat was at 25% and now it is 20% I am still at 155 pounds. That means I have more muscle weight. That’s a great thing. I liked what I saw. I had muscles and energy again. This was my new control. I could now be in control of my body and health. I didn’t want to ruin what I achieved by eating all the wrong foods. I worked hard during that workout and I’m not going to waste it on brownies. I realized that I am in control and I loved it.
Crossfit Trinium is more than a gym to me. It’s a place that I happily call my second home. I have been training at Crossfit Trinium for over a year and a half. I came in not knowing anything about Crossfit. I just wanted to “tone”. That has completely changed. I want the muscles!!! Here I am today after competing in my first Crossfit competition , 2 Spartan races and currently training for my first figure competition. Chad Hake is my coach and have been training with him one on one for over a year. I am currently training for my first figure competition. He has programmed a personalized program for me. I currently train 5 days a week. 12 hours a week. I absolutely love it. I personally couldn’t of done this without his support and the gym.
I started Crossfit at Trinium in early fall of 2016. At the time I was 220+lbs, flabby and completely out of shape. My waste was easily over 38” and I looked and felt horrible. I had lifted weights my entire life but over the last few years the average gym work outs were just not cutting it for me. I continued to get fatter and fatter. I was reluctant to join a Crossfit box because of the stereotype I had in mind of the typical “crossiftter” and honestly, I was a bit intimidated. I decided to join Trinium with a friend and I could not be happier with the improvements crossfit has made to my body and conditioning. I realized that the sterotypical “crossfitter” I had in mine was just that, a stereotype. I quickly realized the people that trained at Trinium and the coaches were supportive and encouraging. After several months of consistent training the fat began to melt away and my overall health improved exponentially. I lost at least 30 lbs and my conditioning was amazing. I am now, at 35, am more fit and look better than I did when I was 25 and my pant size is 33”!
In college, I did not gain the freshman 15, I lost over 20lbs in a not so healthy way. Once I knew my college soccer career was over due to injury I started not eating and just drinking as much as I could.
After some not so good decisions, I was diagnosed with bipolar disorder and that is where my weight loss journey began. There are many drugs that can be prescribed that will make you gain weight as a side effect and I’m pretty sure I was on all of them at once. That was devastating. The fat came on so fast it was close to 60lbs in 4 months. I didn’t realize what was happening but I did know I had to go out and buy new clothes for work in a size 14 since my amazing suits of size 8 were like Barbie clothing. Then the photo came. I never cried so hard as when I started my new job and got my employee badge photo taken. That “WAS NOT ME” I kept saying to myself but yes, it was. I was now weighing in at 220lbs. WHO WAS THIS PERSON?!
I found out about CrossFit and actually came to try a class just to get my friend to stop talking about it. I was hooked instantly. I realized that there were things I couldn’t do yet, but the things I could do made me feel so amazing and proud. I got to 5:30am now with some of the best people who, like me, are striving for the best life their body can give them. Everyone is at different levels but you never feel out of place.
I really want to thank CrossFit Trinium for changing my life.
I started Crossfit over a year ago, probably with the same goal as many people have when they begin a “fitness” program; lose weight. Throughout my life, I have always been surrounded by sports, my dad was a professional soccer player, and he even represented our country in the 1994 world cup that took place in the U.S., so I remember growing up with a soccer ball since I have use of memory.
I was part of the youth national team for my country at age 17; I also played Rugby and Tennis. But then, at age 18 I had to choose between following my dad’s footsteps or fully commit to my studies, which I ended up doing.
Like any young kid, I started college and began drinking and partying, hanging out late, not getting enough sleep, and all of a sudden I was 24 and weighing 180 pounds and I kept this lifestyle for four more years! By the age of 28, I was 195lbs. I couldn’t recognize myself; I used to have a six-pack and run 8-mile every other day.
In 2010 I met my wife, got engaged and moved to the U.S. I set a goal of losing 20 pounds for my wedding, and a friend of mine talked to me about CrossFit and how it could help me accomplish that goal. I remember telling him how INSANE he was for doing it, and that there’s no way I would be able to do that stuff.
Once I got to the U.S., I looked up for soccer leagues in my area with no results, so just for the fun of it, I googled “CrossFit near me” (whishing the closest gym was far enough for me NOT to do it) and Crossfit Trinium popped up. And it was only 5 minutes away from my house, so I signed up online for a free class to see what it was all about.
I remember the workout that day involved a barbell, so I walked up to Coach Chad, and I asked him which weight I should use? And he introduced me to the PVC pipe! Yes, as simple as that, a PVC pipe. In the beginning, I thought it was a joke, but after 12 minutes of doing what I thought was a “snatch” back then, with that PVC pipe, I was laying on the floor covered in sweat and trying to catch my breath.
12 minutes!!! I used to play 90-minute long soccer matches, 80 in rugby and sometimes up to 3-hour tennis matches, but only 12 minutes of high-intensity functional movements made me feel like I never felt before!!! That’s when I knew that this “CrossFit Thingy” was something special. I felt like I accomplished something that day, I was proud because I “survived” my first ever Crossfit workout… and I liked it! All the people in the class walked up to me with a fist bump congratulating me for finishing the workout. That’s when I realized that Crossfit was not that scary sport for people with superhuman strength that I saw on youtube.
The rest is just history; I did not lose those 20 pounds, I lost 40 instead! All Thanks to the Zone Diet and working out 1 hour, three days of the week with the guidance of a fantastic coaching staff and the support of the whole community.
Now, After one year of doing Crossfit, and inspired by my coach who kept motivating me every day, teaching me the movements, how to perform them correctly and guiding me through my fitness journey, I decided I wanted to be able to help people the same way she helped me. So in August this year, I became CrossFit Trainer myself and began coaching at the very same place that It all started. At Crossfit Trinium and now I am the one handing that PVC pipe to the people that walk into this incredible place that we call our “box.”
Why do I love CrossFit? Being legally blind, sports and exercise were not things I did very much of most of my life, but I wanted to. Since I started CrossFit, I have learned to ignore that excuse. Yes, it was an excuse to justify not doing certain things. Sure, there are some things that may not work well for me, but they’re few and far between. Coming in here and doing Chad’s programming forces me to work on things I don’t really want to work on (like running or double-unders) and the things I do enjoy. His WODs give me goals to work toward. CrossFit has a great community of supportive people, too! It’s making me stronger both physically and mentally.