Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.
It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.
This month’s spotlight is on Ben Rosenberg, a member since 2015.
When did you join Grand Trunk, and why?
Ben: I had been running pretty regularly on my treadmill but that had become stale and I couldn’t run outside because I always had my sons with me. A member from my neighborhood joined and I decided to check out the Grand Opening event. Seeing all of the people that were about my age and in good shape made me realize how out of shape I had become.
What do you enjoy most about GTCF and CrossFit?
I like the varied movements and unpredictability. I would never do any of the exercises that I’m bad at if it was only up to me. I like the other members a lot. I haven’t been around a bunch in-shape people since high school 23 years ago so everyone’s positivity and level of effort really pushes me to give it all I have.
What is your favorite movement?
For one rep it is, without a doubt, the deadlift. Due to my uniquely compact (lol) build I’m pretty good at it. Also I generally like any of the movements that we do on the rig.
What is a CrossFit goal you have achieved that you are most proud of?
Either my 455-lb. one rep deadlift or that I can do bar muscle ups pretty regularly. I was really proud that I did 12 bar muscle ups on our 12 Days of Christmas WOD at the end of last year even thought it took a really long time for me to get through the workout.
What is a current goal you are working on and hope to accomplish?
I’m hoping to get a 475-lb. deadlift this year. My real goal that I really need to work at to become a better CrossFitter is being able to cycle movements better. I struggle with many of the movements that involve continuous motion like wall balls, double-unders, thrusters, etc.
What advice would you give a new member or someone who is thinking about trying CrossFit?
Give it a try, be humble and don’t get discouraged when you aren’t good right from the start. Also use the internet as a resource and ask lots of questions.
How has CrossFit impacted your life outside of the gym?
I’ve been teaching high school social studies in Detroit and Highland Park for 14 years. CrossFit has helped with my classroom management because I am stronger, confident and assertive.
What is a fun fact that people might not know about you?
I’ve known my friend and GTCF member Dan Ungarten since 1997. We were members of Sigma Tau Gamma fraternity at Eastern Michigan University together. I’m glad he is there every Saturday for me to buddy up with!
If you could create your own WOD, what would it be?
10 minute AMRAP
8 power cleans from the floor (155 lbs)
20 no weight lunges (for number, not distance)
Fill in the blank: I CrossFIt (because/so I can): Be healthy, compete with myself and others and have fun!
If you’d like to schedule a free, no-sweat intro, sign up today!
I won’t “fit” in.
When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…
It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.
As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”
So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.
Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.
CrossFit will make me too big/bulky.
Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.
Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!
Don’t a lot of people who do CrossFit get injured?
Do people get injured participating in CrossFit. Yes.
They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.
The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.
CrossFit will make me worse at my sport.
If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.
CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.
CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!
Still interested? Schedule your free, no-sweat intro today!
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29665 WK Smith Dr. Suite B New Hudson, MI48165