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Alan Stengel Sheds 100 Pounds and Counting with CrossFit

Alan Stengel Sheds 100 Pounds and Counting with CrossFit

How did you get started with CrossFit?

In March of 2017, I was at my heaviest weight of 320lbs. I was always tired, I was starting to have trouble doing simple daily tasks, and I starting getting random migraines and feeling anxious. I was trapped in my body and didn’t even know it.

I decided something needed to change so I began counting my macros and bodybuilding. I was out of town for an engagement party with my old college roommates. One of them was very active in CrossFit and convinced us to do a partner WOD. I was hooked and went home and joined a box right away. I have been hooked ever since, and have lost a total of 100lbs.

Where does your motivation come from?

My motivation comes from God, my family, and myself.

Early on in my weight loss journey I was reading a book called Every Body Matters at the same time the church that I work at was doing a series on that book. It was during that time that I had the realization that if God were to call on me to do something, would my health and weight limit me from being able to do it?

The answer was yes.

Fast forward a few months I learned of an opportunity to go and climb Mt. Kilimanjaro in Africa to raise money to send 8 students from the slums of Kenya to College. I was able to say yes to this calling because I was taking care of my health.

My motivation also comes from my family. In 2015 my father passed away from lung disease. One year later we learned that my mother would need a heart transplant. This was a wake up call for me. It was time to do something or else I would follow my parents health patterns.

Finally, I motivate myself. I want to be the best version of myself that I can be. That’s why I love CrossFit. The CrossFit community encourages you and drives you to be the best you can be at all aspects of fitness, not just one area. I would have never imagined that I would be doing handstand pushups, gymnastics, or Olympic weightlifting.

Alan Stengel Overhead Squat

What's your typical training week look like?

A typical week of training looks like this:

     SUN: Active Recovery Day

  1. Massage once a month
  2. Play Ultimate Frisbee


  1. Metcon Wod
  2. Olympic Strength Training


  1. Metcon Wod
  2. Olympic Strength Training


  1. Metcon Wod
  2. Gymnastics Work / Work on a area of weakness


  1. Metcon Wod
  2. Olympic Strength Training


  1. Metcon Wod
  2. Olympic Strength Training


  1. Metcon Wod
  2. Work on an area of weakness

How has your Coach helped you succeed?

My coaches have helped me tremendously.

When I first started, I had limited mobility and no experience on any Olympic lifts. They have been great at teaching me proper form and technique. They also do a great job pushing me harder.

One of my coaches is actually a former football player of mine. So we have a deal; at the box I will call him coach, as long as he still calls me coach. It’s a fun full circle; the coach is now coaching the coach.

Alan Stengel Sheds 100 Pounds and Counting with CrossFit

How have you built mental toughness, and how do you apply it during training?

Mental toughness is still an area I am growing in. I would say that I have come a long way since the start of my journey.

The more I do CrossFit the more I become confident in my abilities and am able to push myself.

My coaches help build mental toughness by incorporating punishments/penalties for not going unbroken. Right now I’m struggling with the mental toughness to push through wall balls unbroken.

What are your 3 favorite movements?

My favorites are rowing, pull ups and thrusters.

Alan Stengel Sheds 100 Pounds and Counting with CrossFit

Rowing because I love and hate a good rowing tabata workout.

Pull-ups because I have gone from not being able to do 1 to being able to do 8, and pull ups lead to C2B and muscle ups.

Thrusters are a killer full-body workout that I'm surprising really good at!

What is your diet like?

I use the MyFitnessPal app to track my macronutrients. My calorie goal is currently 1800/day with 270g of protein. I am currently restricting my diet a little more intensely to break through a plateau. When I am doing maintenance and not cutting I shoot for 2300cal/day.


  • 10 egg whites
  • 28g shredded jalapeno & habanero cheese
  • Occasionally chicken, turkey, or veggies

Post Workout:

  • Whey Protein, 2 scoops
  • 5g Creatine
  • Sometimes 1 serving of Oats with PBFit peanut butter

Lunch & Dinner:

  • 5-8oz lean meat (chicken, turkey, or fish)
  • Veggies

Snacks (varies):

  • 1-2 servings of cheese
  • Protein bar
  • Grilled chicken

Pre-Bed (varies):

  • Egg whites
  • Apple & peanut butter
  • Halo Top (occasionally)

All day long I try and drink a gallon and a half of water. I like to put two servings of BCAA’s in my first gallon for some flavor. This has been key for me in staying hydrated.

This is the biggest mistake I see people make. Stay hydrated, your body will thank you. I tell people who are starting on the weight loss journey to cut out all sugary drinks and only drink water.

Where do you train and what do you love most about your CrossFit community?

I train at 1214 CrossFit. What I love most about the 1214 CrossFit community is that all experience levels are represented and we are a very diverse box. We have people of all ethnicities and backgrounds.

When we start a WOD, it doesn’t matter who you are, where you are from, what your religious or political views are, or the color of your skin. All that matters is that you are working hard and pushing each other to be the best that you can be. This is a beautiful thing considering the world that we live in today.

How has CrossFit transformed your health?

CrossFit has made me better physically and mentally. I have lost 100lbs, and am now doing workouts I would have never dreamed of doing before!

Alan Stengel Sheds 100 Pounds and Counting with CrossFit

I live an active lifestyle. I no longer feel tired or anxious. I am full of energy and always looking for something to keep me moving.

What advice would you give someone just starting?

My advice to someone looking to start CrossFit would be, "just go." It will be intimidating at first, you wont be able to do every move, and you may be scared out of your mind.

You need to just go, step out of your comfort zone, and you wont regret it. You need to know that no one is judging you and that you are welcomed at whatever level of fitness you're currently at.

If there is a movement you can not do, the coach will show you a modification. If you are still nervous, find a friend to go with you.

What are your future plans?

My future plan is to keep getting better and to be the best CrossFit athlete I can be. I hope to eventually compete in a local competition. I also hope to inspire others and motivate others that transformation is possible.

Find Alan on Instagram: @loud_alan_lousing_it

Learn more about Alan's journey to Mt. Kilimanjaro: Help Me Climb Mt. Kilimanjaro


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