Well, let's see...
Disclaimer: I'm not one of those hard core gym rats that log every rep and every calorie. I used to do that a long time ago and it was a good method. These day's I'm too busy, too distracted, and have too much on my plate. So, I go, I hit it hard and go home.
That said, combined with a half-assed variation of the paleo diet, I've dropped about 25lbs. (I should probably have lost more but I feel like I've packed on a little more muscle all over.) So, it's still a win in my book.
As for my numbers, some are pretty good, some not as good. As a point of reference, you have to know that my home gym is on an upper floor so I can't drop weights, and since I do not have a squat rack I was always limited to what I could put over my head. Additionally, years of poor form had hurt my knees. I was still strong enough to squat a decent amount of weight but I could never go real heavy at home. Since starting CF (we've been there for about 6 months- with a few weeks missed here and there due to scheduling issues) my form has improved and I again feel comfortable in the 300lb range. Goal is over 400. (like I used to do when I was younger)
We don't have a bench at the box so I have not bothered with that at home either. Yet my check has gotten noticeably thicker.
OHP was around 150 when I started. Increased it to 175 over the summer. Last time I tried to max it was at 195 and I think I had a little more left.
My max power clean was 175 and I think I might be able to do 195 if I'm fresh.
I have no idea on the snatch. (I'm usually trying to remember which one that is) :)
Front squat is terrible- I still don't have the "correct" shoes so I try to do it shoeless. I can get close to 200 but it's not comfortable.
Running? - I avoid it. Actually, I've improved a bunch. I don't know the time. I'm usually concerned with breathing. Recently, I had been adding an 800m run after each wod. Then it got too cold and I've slacked off.
Deadlift was 305 when I started. This summer I was at 365lbs. I'm probably closer to 400lbs but I cannot remember my most recent numbers. Shooting for 500!
Pull ups have improved - Other day I did 25 in a row unassisted with minimal kip (I have terrible coordination and it's still challenging to me but it's getting better)
Pushups- I've always been good with those. Yes I can do more now but it not something that was ever tough for me.. Hard part is when my shoulders are sore- then it's hard.
Additionally, I can climb that stupid rope now and do hand stand pushups!!
Aside from just getting better numbers, I feel better. I feel stronger. I love that feeling of having left it all on the floor! After a 10 hour day of sitting at a desk, getting to just go all out and really move is something I look forward to. Yes, I'm sore, yes, it's expensive & yes, it's an extra trip I have to make. However, I am pretty satisfied with the results thus far.
One of the problems with the gym at home was that you could always make an easy excuse. DW would argue with me about how many of what she was willing to do and then leave. (example: she'd want to quit with 20 air squats) When we go to the box, there is no argument. She does the work and scales if necessary. (now she'll do 150 air squats- it'll be slow but she'll do them.) That goes the same for me too. I've always been bad with endurance. Now I'm starting to build it.
DW has lost over 20lbs and 2 or 3 dress sizes. (this was within the first few months) I am told that this is good. (Being a guy, I have no idea how the dress sizes work). All of her "numbers" have increased and I think it's the overall feeling of strength that is what is empowering.
In addition to the extra strength and weight loss, my back pain has diminished greatly so that's a plus as well.
Early retirement or a million in the bank does me no good if I don't take care of myself now while I'm still relatively young. I want to be able to enjoy it when I get there... So, this is a price we're willing to pay. (at least for now- maybe when we have mmm money, we'll look at building our own set-up like mmm is planning to do)