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Tim “Timbo” Mullin: From Beast to Braun

Meet Tim “Timbo” Mullin. When Tim walked through the doors of the RAW School of Fitness he was on a journey. He had gone through a break up which sparked him to make some changes in his life. At his heaviest, Tim weighed 311 lbs and standing at 6”3, he was a heavy guy. In June 2012 he changed his diet cold-turkey and started eating lean meats, lots of veggies, fresh fruit and nuts. The weight started melting off and so began phase 1. He got himself a membership to the local YMCA and started an exercise routine but quickly found something was missing. He wanted to learn, he wanted to know proper form and build muscle and he wanted to do it right. This is when Tim stepped through our doors.

“Finally it just struck me that I had to change something. I decided that once I worked my way through all the not so great food in the house I was going to start eating this paleo diet, and join the gym. I wanted to do crossfit but I was still terrified of it at that point. I thought I would go in and there would be all these people there staring at me like why is this guy even here.” Tim, on his initial thought of getting fit.

 

TimboDSC01532

When Tim came to us he had lost a lot of the excess weight to begin with but because it had happened so quickly he had a lot of excess skin and very little muscle definition. Working with Coach Whitney, Tim went through 10 Personal Training sessions to educate him on proper movement and lifting form as well as establishing progressions, range of motion and limits. He was hooked. He asked lots of questions and knew that ‘Can’t” was no longer a word in his vocabulary. He was coming off a severe ankle injury where he had cracked the talus in his right foot in 2 and splintered his tibia. He would never have full range of motion on his ankle again, but that wouldn’t stop him. He was told to take up biking, as running would be impossible. With practice and mobility training, he runs like a champ to this day.

Today, Timbo, as our RAW family knows him, holds the top time on the leaderboard for 500m row and has gone from a time of 11:14  for 75 wallballs to 8:24 for 150 of them! He had to start somewhere, and it is never easy for anyone. It is hard work.

“I remember the WOD was a bunch of overhead squatting. I got my butt kicked. I was a little dejected, but I went back the next day, and the day after and the day after. Things started getting easier.”, says Tim reminiscing about his first-ever group class.

At 31 years of age and weighing in at 195lbs of lean muscle, Tim is in the best shape of his life and his lifestyle and outlook have dramatically changed. He is a riot to have at our box making guest appearances to a variety of class times and making friends with all who meet him. His witty disposition and comedic approach to life are contagious to be around. If you don’t find him shredding trails on his mountain bike, you’ll find him mooning the members, mid-competition at the box just for a laugh.

What does Timbo, a member of the RAW family for over 2 years suggest to those beginning a similar journey? “Don’t skip out and join somewhere else [thinking you need to get fit first] – Go straight to RAW School of Fitness.”

Way to go Timbo, we couldn’t be more proud of you and your accomplishments!

Meet Mary Jo.

Mary JoWhen Mary Jo first came to the RAW School of Fitness she could not lower or raise herself from the floor without holding on to something for support.

At the age of 78 this skill/ability alone can have a huge impact on quality of life. Getting up out of a chair, or getting back on your feet after a slip or fall can be the difference between living independently, or moving into some kind of assisted care scenario.

During her fundamental functional movement training at the RAW School of Fitness, Mary Jo has now learned effective core bracing techniques, improved her midline stability and balance, and has dramatically increased her strength and vigor (she was already pretty feisty though).

Mary Jo can not only get up off the floor now, she can lunge with weights, pull herself to a standing position on a rope, and has a 65 lb back squat (just to name a few of her accomplishments).

Mary Jo has the goal of walking El Camino de Santiago in Spain for her 80th birthday. She is well on her way.

Mary Jo is not an exception. She is a shining example of how accessible functional fitness is to everyone regardless of age, sex, or starting point.

Mary on the rower at the RAW School of Fitness

 

Warm Up

Tabata Ski Hops
Tabata Mountain Climbers

MOB:

Pec Roll
Partner Hammy Pails/Rails

S/T:

Back Squat 5×3

WOD:

20X5
5 RFT
5 Floor Press (115/75)
5 Over the Bar Burpees
5 Chest to Bar Pull Ups
5 Wall Walks – chest to ground, chest to wall
 

WU:

Athletes will have 10 minutes to warm themselves up, your choice!
We suggest going through the pre warmup thoroughly!

MOB:

hammy/butt smash
fore arm smash
5 min squat hold

GYM:

5 Min ab variations

S/T:

Press
5×3

WOD:

100 times
10 RFT
10 V-Sit Twisting KB Touches (l+r=1)
10 Around the Worlds (both directions)
10 KB Swings

WU:

4 x 200 Row
rest 2 min between efforts, all out sprint, damper setting high

MOB:

Shoulder Sleeper Stretch
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)

STRENGTH:

Squat Snatch
5 x 2 : ~ 80% of 1RM
Warm up this lift and only add weight is you are successfully catching the snacth in the bottom of the squat. If it runs into a power snatch back off the weight.

WOD:

Spazz
21-15-9
Power Cleans (105/75)
Barbell Push Ups

WU:

Obstacle Course X3

MOB:

20m Samson – reaching up
20m Samson – twisting
2min/side Couch

GYM:

10 Hollow Rocks
10 Supermans
X4

STRENGTH:

Shoulder Stoning
Max weight shoulder stones
Left & Right

WOD:

Karen
150 Wall Balls
for time

WU:

Backward Skips in 4 min
Total number of backwards single skips achieved in 4 min.

MOB:

90/90 sit x 2
Glute rolling with LAX ball
Foot rolling 2 min/foot
Couch Stretch 2 min/side

STRENGTH:

Pushpress 5X3
Work up to a heavy 3 Set, then stay there for 4 more sets of 3.
5 x 3 : 80% of 1 RM
KB
Between each set perform 10 Around-the-worlds each direction (53/35) and 10 KB Squat Cleans

WOD:

100m Weighted Walking Lunge
100m weighted walking lunge
(53/35)
Carry a single KB however you like, cannot touch ground except when resting

 

WU:

Animals

20m Each of:
– bear crawl
– ostrich walk
– dog run
– gecko crawl
– backwards bear crawl
– duck walk

MOB:

– Partner Shoulder Lift Offs
– T-spine rollout
– Couch Stretch 2 min/side

GYM:

Max effort Ring Dips
Max Effort Strict Pullup

 

SKILL:

Kipping – Toes to Bar, Knees to elbows, butterfly, regular etc.

WOD:

Afternoon Delight
10 min AMRAP

10 Double Unders
9 Mountain Climbers (L+R = 1)
8 Air Squats
7 Sit Ups
6 Push Ups
5 Hollow Rocks
4 Walking Lunges
3 Burpees
2 HSPU
1 Rope Climb

1 round = 50

WU:

Flight Simulator
Double Unders (~8 min)
10-20-30-40-50-40-30-20-10
OR if that is impossible
5-10-15-20-15-10-5

MOB:

5 min plank variations

If any movement becomes too difficult, switch back to regular plank. Goal is to stay in a plank for as much of the 5 min as possible.

GYM:

Inverse Burpee
 
 10 attempts, OR handstand practice

S/T:

Squat Snatch
 
5 x 3 : 95/65
Warm up to this weight, go further if possible, on last set finish with max rep OHS

WOD:

“The Morning Crew”
5 RFT of:
3 Squat Cleans (155/105)
6 KB Snatch/side (53/35)
9 Sit Ups
40m Sprint
30s REST
 

11 Oct / 2014

Are you ready to celebrate 5 years?

Are you ready to celebrate 5 years?


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