Monday 04.23.12

Scott says: "It's not a good workout if it's not a two-shirt soak-through"

Are you in need of a little motivational boost this fine Monday? If so, then you need to meet Scott Mills, a regular tour de force of positivity here at WCFM. We usually see Scott at our 5:30 or 6:30 PM WODs. Scott is 140 pounds down in weight and his twice a week CrossFit regimen is helping him reach his health goals. We appreciate Scott for his buoyant and determined attitude during WODs, his congenial nature, and his overall "good guy" qualities. Learn more about what makes this rock star tick in our Q&A below. Thank you Scott for sharing!

Describe your athletic background. 
Football and Wrestling in High School ('76). I took took up racquetball in the '80 and I have been playing off and on since then. I would consider myself, when I was on top of the game, a strong B racquetball player. Good news is that with my recent weight loss, and since I started CrossFit, I have taken the game back up and I am playing strong again.

What's the heaviest weight you have ever been?
Let just say I am 140 pounds lighter and slimmer today. It's one of those deals where I am comfortable with the sucess of becoming more fit, and I am a little embarrassed about how I lost control of my weight.

How has your diet and activity level changed to help accelerate your total body makeover?
You know this as well as I do that you have to have diet and exercise to do a transformation. My experience is you have to do both to lose weight and become more fit.

Did you have a tipping point in which you said "Enough is enough and I've got to make a change"? 
A fat picture of me on the beach. When you are going through pictures and you are in total disbelief that the large person in the picture is you, it is "time for change". Other leading indicators for change: when you can't breathe while bending over to tie your shoes.

What advice do you have for others that are looking to shed a few pounds? 
"Get Started Today"! Get a routine going and stay with it. I simply started walking every day (still do), then add running (or in my case incline training). Drop bad eating habits. I carry lunch, and I do not drink soda. I also gave up Little Debbie snack cakes (Zebras). I loved those fat pills :) Now I'm getting serious about getting in shape, and CrossFit has been the the most beneficial workout I have done since HS wrestling. Jacob and Sarah have me at a physical level that I thought I was not capable of. I am in better shape than I was in my 30s, though not quite as strong yet.

CrossFit quotes from Scott: 
"It's not a good workout if it's not a two-shirt soak-through"
"I knew it was a good work out the next morning when I couldn't get my arms up to wash my hair.""Two day leg burn. Yep, it was a good one."
"I could not feed myself soup. My hands would not go to my mouth." (As Sarah described I had to motorboat my soup.)

Favorite WODs:
Any WOD with rowing it.

Least favorite WODs:
Any WOD with a burpee in it.

WOD

Warm-Up:

3 Rounds

10 Wall balls (20/14)

Instep stretch

Pigeon pose

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Strength:

1 RM Back squat

Super Squat @ 70% 1 RM back squat

(Super squat = 1 squat every 10 secs for 20 reps)

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3 Rounds

7 Deadlift (185/135)

14 burpees

21 pullups