CFLA Athlete Profile – Stephan Mueller

CFLA Athlete Profile – Stephan Mueller

Hometown: Mammoth Lakes, CA
Age: 41
Occupation: Real Estate broker/investor and Nutrition business owner
When did you first start CrossFitting?: Nov 2014
When did you first start training at CFLA?: Nov 2014
Favorite WOD: Anything with heavy barbells
Least Favorite WOD: CF Open 16.5

Tell us about you sports & fitness background: Grew up playing variety of sports – soccer, baseball, bmx, martial arts, football, skiing. My best sport was ski racing – was captain of our college team that went to nationals. In 2007, I got involved with Isagenix nutrition company which awakened me to the importance of nutrition. I went on a research quest and was so inspired that I did a body challenge then got into nutrition business. I feel I have the best of both worlds now with fitness and nutrition dialed in and am excited about the strides I am making. My competitive sports attitude is coming back too!

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I had been doing my own gym workouts and was getting bored. I was looking for more of a sport and to be part of a community. My friend Tomas Steimer always raved about CrossFit so I looked into it. I visited 3 locations in Santa Monica and CFLA felt the best for me. I met coach Diz right away and she was very caring and understood my need to ease into it. I finished my fundamentals and right away was in the CF Open.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I’m always sore. 🙂 Actually everything is changing for me. I am stronger at most lifts now than when I was lifting 5 days a week in the gym. My cardio is better. My form is better. My backsquat has gone from about 225 to 275. I ran a 6:20 mile recently which is my best ever. My mindset has improved. While I still tend to get a little anxious before workouts I’m getting more and more excited because I am starting to do some workouts RX. RX seemed way out there when I started.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I was intimidated at first and now I feel it’s opened me up emotionally. I’m having fun with things I used to hate like improving my 800m or mile run. I used to think squats were grueling, now I crave them. I can do 20-30 min WODs and quitting is never a thought anymore. I’m mentally turning difficulties into games more. Instead of “darn this is going to suck” to “lets see how hard I can crush this”. Health & Fitness has become the #1 cornerstone for me and it feeds everything else.

Please share with us any favorite CrossFit / CFLA moments: Mark Semos speech before Murph and then finishing it strong. Increasing my backsquat by over 50lbs. BondsiQ. Pie tasting/judging. Any time I beat Todd Riley in a WOD. Hanging with CFLA gang at Crossfit Games in Carson.

Any advice for people just getting started? Be careful in comparing yourself to others, many people have been doing this for 5,10,15 years. Competition can be fun and healthy but don’t overdo it or you’ll be dealing with injury and end up slowing overall progress. I started doing 2 days per week but really like 3 now. The more I do the easier it gets. Take recovery seriously. Get a deep tissue massage once a month. Mobility! Mobility! Mobility!

What are your hobbies, interests and/or talents outside of CrossFit?What do you mean? CrossFit is everything. Actually I love quiet time, reading psychology and spirituality books at home or at Palisades park overlooking ocean. Love short trips to visit family or friends. Flying on airplanes (I had pilots license), staying in nice hotels, going to movies, anything in nature, hiking, biking, hot tubs, sleeping in, animals especially dogs, Mexican food & a Cadillac margarita on occasion.


Friday’s Workout
Practice

A) FQ
7 Sets @ 60% C&J
2 Jerk drives
1 Split jerk

B) FQT
5-5-5
Front squats (60-65% FS)
Back squats
–5min Cap–

C) QAMRAP 8
4 KB Chops-R (24/16)
8 Alt KB Snatches
4 KB Chops-L
8 Alt KB Snatches

Saturday’s Workout

““Silber Lining – Jump Edition”
FT
400m Run
12 Box jumps (24/20)
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Box jumps
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Box jumps
48 DB renegade rows
60 DB Russian twists
**40min Cap**

Sunday’s Workout
“Fight Gone Regionals”
3 Rounds for Reps
1 minute of each movement
Assault bike (calories)
Handstand Hold (seconds)
Overhead Squats (95/65)
Row (calories)
Burpees
Rest
 

Monday’s Workout
Practice Day

4 RFIQT
60 Double unders
15 MB Side throws-R (20/14)
15 MB Side throws-L
20 Wallballs
10 Power snatches (50-55%)
–2min Rest between rounds–

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