Thursday 12-8-2011

I would like everyone to congratulate Tracey who has dropped 6 pant sizes in her time with us (3 months).  She came in for her first session on August 23rd and has been CrossFitting ever since.  She has changed her diet to mostly, if not completely, Paleo.  Can you inform everyone, Tracey, on your steps to success?  She is not the only one losing inches (and I say inches because it's NOT weight that you typically notice first, it's the inches).  Doug and Jon both have both taken their belt to the next loop.  That's HUGE!  I know there are others, but these are the comments that I can remember from this week alone. Anyone else who has noticed a difference, please feel free to comment on this post.  I would love for you to share with everyone else.  All of the hard work you put in here does and will continue to pay off!  Nice job to all!

Learn the Snatch Movement (perfect form)
5-5-5 Snatches  (if you're advanced)
WOD "Heather"
500m Row
12 Deadlifts (225/185)
21 Ring Dips
x3 rounds for time

1 comment (Add your own)

1. Tracey wrote:
Thanks Crystal! You starting Crossfit in Warrenton has been such a blessing. I love the camaraderie our 4:30 am group has. Paleo is a diet that has been easy to stick with...with an occasional cheat day. I love the way Crossfit changed my view on working out ( you don't need to do an hour long, boring traditional workout) as well as what to eat. Crossfit is about getting in, Going full throttle for a small amount of time and getting on with your day. Do crossfit, eat right and your body will respond in ways you may not thought was possible. I turned 40 over a week ago and feel GREAT! Thanks for all of the encouragement you have given me the past 3 1/2 months. You and the other trainers truly care about us getting the results we are after. Thank you!

Tue, December 13, 2011 @ 7:54 AM

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