RAW School of Fitness » Whitter

Tim “Timbo” Mullin: From Beast to Braun

Whitter — Fri, 05 Dec 2014 15:53:40 +0000

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.

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!

The post Tim “Timbo” Mullin: From Beast to Braun appeared first on RAW School of Fitness.

Tuesday, Oct 29

Whitter — Wed, 29 Oct 2014 10:53:36 +0000

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

The post Tuesday, Oct 29 appeared first on RAW School of Fitness.

Thursday, October 23

Whitter — Thu, 23 Oct 2014 10:18:04 +0000

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

The post Thursday, October 23 appeared first on RAW School of Fitness.

Wednesday, October 22

Whitter — Wed, 22 Oct 2014 10:29:13 +0000

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

The post Wednesday, October 22 appeared first on RAW School of Fitness.

Tuesday, October 21st

Whitter — Tue, 21 Oct 2014 15:28:06 +0000

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

The post Tuesday, October 21st appeared first on RAW School of Fitness.

Monday, October 20 2014

Whitter — Mon, 20 Oct 2014 14:03:37 +0000

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

The post Monday, October 20 2014 appeared first on RAW School of Fitness.

Friday, October 17th

Whitter — Fri, 17 Oct 2014 11:38:33 +0000

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

The post Friday, October 17th appeared first on RAW School of Fitness.

Thursday, October 16

Whitter — Thu, 16 Oct 2014 15:06:57 +0000

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

The post Thursday, October 16 appeared first on RAW School of Fitness.

Whitter — Sat, 11 Oct 2014 13:59:12 +0000

Are you ready to celebrate 5 years?

The post appeared first on RAW School of Fitness.

Thanksgiving WOD!

Whitter — Sat, 11 Oct 2014 13:47:57 +0000

Grab a partner!

“Turkey Time”
15 min AMRAP

200m run together ( = 20 pt)
5 partner push ups ( = 5 pt)
10 burpees each (1 person working at a time) ( = 20 pts)
15 Jumping air squats (performed holding hands) ( = 15 pts)
20 Mountain Climbers (L + R = 2) (1 person working at a time) (= 40 pts)

TOTAL ROUND = 100 pts

The post Thanksgiving WOD! appeared first on RAW School of Fitness.