Wednesday, October 4th 2016
What we love about CrossFit is that data tells a clear story about your fitness, but in Stephanie’s case, it’s far beyond the data. One look at her and you can see the life changes unfolding before your eyes. From the shape of her body to the smile on her face. She has been taking photos every time she comes to the gym and we just love that. We often lose sight of progress on a day to day basis, but when you start to compare week to week and month to month, it doesn’t take an expert to measure the changes. Here she is on DAY ONE here at the Cove in April alongside a shot from last week.
Above and beyond the obvious, there are other amazing things happening. Many of you might not be aware that Stephanie has MS. She says that getting healthier and being more active has significantly reduced her flare ups — talk about an improved quality of life!
She’s lost 43lbs, but has also gained a ton of muscle (which she is putting to good use in the gym). Performance-wise, the comparisons are mind blowing. In May she was back squatting 85lb and last month she hit 155 (not to mention the QUALITY of those reps has dramatically improved!). She started with Cleans at a 1RM of 65lbs and recently pulled 115. She says “The weight loss is great, but the self confidence and healthy changes have been monumental for me”.
If you need any more inspiration, we don’t know what to tell you. This woman is the poster child of “you CAN do this”! Congratulate her on all her success the next time you see her!
FREE FOUNDATIONS NEXT WEEK!
We are doing another round of free Foundations/101 classes next Monday, Tuesday and Thursday at 6:30PM (10/10, 10/11 and 10/13). If you know anyone who’s been waiting to give it a go, send ’em our way! They can email us directly at Info@CrossFitCove.com. As always, thanks for your support!
FRESH START CHALLENGE
STRENGTH WOD
Power Cleans
*Working on adding the initial pull from the ground vs. going from the ‘hang’*
WOD
10 Min AMRAP:
40 Box Jumps
30 Hanging Knee Raises or T2P
20 Push Ups
COVE SKILL WOD
3 rounds of the following: 20 Second Ring Support Hold Rest 15-20 seconds 20 Push Ups Rest 15-20 seconds 10 Strict Toes to Bar or Hanging leg raises Rest 1-2 minutesCOVE WOD
10 Hanging Power Snatch 10 Overhead Lunges (static) 15 Sit Ups 10 min AMRAP Fitness: 75/55 RX: 95/65 RX+: 115/75Coach’s Tip: While the sit ups will feel like your ‘rest’, both of these barbell movements are incredibly demanding on the core — so the ab effect will be sneaky good! Stay tight and hold that good form!
