"Now, it's about health and longevity. Oh yea, and the community -- the people are great and I love how I am just a regular person in the gym ..."
Anyone who has suffered an injury knows they often force you to take time off from the activities you love. But when you are an injured NFL player, it can cost you your career.
Keith Sims, former linebacker for the Miami Dolphins (1990-1997) and Washington Redskins (1998-2000), was elected to the Pro Bowl three times.
Eleven seasons on the field, numerous injuries and 13 surgeries later, a second Achilles’ tendon rupture finally ended Sims’ football career.
It was a devastating blow to his dreams, Sims says.
“You name it, I’ve probably had it — six knee surgeries, torn triceps, chipped bones in my right elbow, my Achilles’ ruptures. After that last injury happened, I was at a loss. I’ll never forget my dad coming to see me in the hospital, sitting in the room with him, watching Tiger Woods play in the Master’s on TV and thinking, ‘I am only in my 30s … what do I do now?’” Sims says.
Following the surgery of his Achilles’ in 2000, it was a long road getting where he is today.
“I slept on a couch for the first six months because I could hardly move around … I started having marital problems after being married for eight-and-a-half years. Then, we went through a divorce and I moved from a 10,000 square-foot house to a 1,000 square-foot apartment,” Sims recalls. “I was only able to see my two kids a few days a week and I became really depressed. I would eat a bag of peanut butter M&Ms like it was my medication, and over time ballooned up to almost 400 pounds. It was probably the most difficult time of my life and took awhile for things to start to fall into place.”
Today, 12 years later, Sims says everything happens for a reason — and part of that is his discovery of CrossFit.
“I’d always heard of CrossFit over the years … I loved the gym, loved sweating, but I didn’t get what the hype was all about. However, after so many years from football spent doing chest-day on Mondays, legs on Wednesdays … I was bored with the same routine. Steven Bowser, a buddy of mine, owned a CrossFit gym and had been telling me to come in and try it,” Sims says. “I was skeptical because I’ve had so many injuries, but he said, ‘That’s no problem. Can’t run? You’ll row. Can’t squat all the way down? We will modify.’”
Two months ago, Sims gave it a shot and went to his buddy’s gym, Broward CrossFit.
“And I loved it,” Sims says. “Never in a million years did I think I’d be where I am today — now a father to five amazing kids (ages 17, 15, 3, 2 and 9 months), happily re-married to a beautiful wife, getting in the best shape of my life and working several different jobs as a sports reporter (for a sports talk and radio show covering the Dolphins).”
Sims spreads his newfound love for CrossFit.
“I tell everyone they have to try it. I can’t stop talking about it,” he says. “People keep asking me, ‘What are you doing?’ or, ‘Man, how are you keeping the weight off?’ I tell them, ‘CrossFit,’” he says.
Sims says he had to take a few weeks off when he started his latest job as a reporter for 640 Sports Talk Show.
“Just the other night on the show, I even started talking about it — telling everyone how sore I was from doing my first workout back, Cindy, the day before,” he says.
Sims is passionate about telling his former football teammates and retired NFL players about CrossFit.
“A workout is completely different now than just doing the same ol’, same ol’ chest and tris, back and bis — boring routines we did for years as players. Also, a huge epidemic among retired football players is weight-gain. NFL football teams are fined an extra $1,000 for every pound you are overweight, so every season, every week was so focused on making sure you made weight,” Sims explains. “Then, in the off-seasons we could easily gain 10 pounds after having deprived ourselves or dieted during football season.
“After years of this weight cycle, when you stop playing, there are no more weight check-ins, and those 10 extra pounds in the off season become 20 pounds — and they stay. In 2010 alone, 12 Miami Dolphins football alumni had heart attacks or strokes. I had lap-band surgery that same year to help control my eating, but now, since finding CrossFit, I am able to work out, feel good and eat right for my body,” Sims says.
While Sims doesn’t follow a specific diet, he says weighing 285 pounds at 6-foot-3 is right where he needs to be.
“Now, my focus is just on getting fitter. More reps here, or faster there,” he says. “Even though I can’t do all the movements as prescribed due to my injuries, I know I am always sweating at the end of a workout and working hard.”
Sometimes Sims is working harder than he thinks.
“Let you in on a little secret — our wall ball targets are at 11 feet, not 10,” Sims’ coach, Steven Bowser, says. “And whether the non-competitive members know it or not, they are on the same program to prep them for the Games as our advanced.”
Bowser knows how to work around Sims’ past injuries.
“I made it very clear to Keith that a majority of movements would be modified. Keith has a great foundation of basic movements. However, due to his several major reconstructive surgeries, we insisted on him doing more therapy through CrossFit … Keith was the first to admit his playing days are over and he is here to keep in shape and live a healthy lifestyle. He simply jumps in the classes with everyone else and expects no special treatment.”
Sims modifies and adapts when necessary — substituting rowing for running, box squats for squats and watching his weight load in consideration of his right-chipped elbow.
“I do this to feel good — not break my body down any more. Now, it’s about health and longevity. Oh yes, and community — the people are great and I love how I am just a regular person in the gym getting a good workout along with everyone else. No one special because I played NFL football — just me,” Sims says.
Sims currently works out three days a week.
“I always feel so much better after a workout. And I am thinking, as football season calms down, and my schedule with helping out with the Dolphins coverage show calms down some, I want to try adding in another day or two … Even one day compete in a Masters competition.”
