The Story Continues

IMG_0632 Sonny and Stephen supporting each other.

Coach D finished 2nd in the Improvement Pool. Here is her story.

Getting second place in the improvement pool was a surprise and a joy. I never expected to be on the podium but I took the pool very seriously and put in a lot of extra work.  I wanted to improve.

  • Early in November I started weighing and measuring to zone prescription 10 blocks per day with paleo ingredients about 80% of the time. This leaves room for birthdays, Christmas dinner, and a few other pints of ice cream and burritos along the way.
  • I started seeing a massage therapist once a week and an acupuncturist once a week. Both have helped me relax and pay even closer attention to my performance.
  • I followed a three on/ one off workout schedule over the past few months and recently added in a few double days preparing for sectionals.

Most days I come in to workout I am there to do just that, get coached, improve my technique, and push myself to get better.   Come re-test day my mindset was a bit different.  I had butterflies in my stomach and I wanted to play, I was no longer training, I was competing.  When I competed in college I had the wrong mindset, nothing I did was ever good enough.  Now I come to Crossfit, I train functional movements, I am better at everything I do and I have fun.

One significant factor in my improvement was recovery form a tweaked back.  I had to take some time off of training and get help with my psoas before I could return to full intensity.  Instead of letting my injury prevent my progress I used  the movements of CrossFit to heal myself.  I am a firm believer that when done correctly CrossFit can heal a lot of our dysfunction.  CrossFit is great rehab. 

As I stated during the Award ceremony I can not in good conscious take the money for myself.  I would like to use the money to improve the gym in some way.  What would you like to see in the the gym? Post to comments what you think we should get.

-Coach D



With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.