Deadlift
Working Max (WM) = Previous WM +10lb
5 @ 65% WM
5 @ 75% WM
5+ @ 85% WM
Good Morning 10-10-10 @ 25-35% 1RM DL
Alternating For Time:
10-1 Knees To Elbows
1-10 Box Jump Mid-Thigh
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The following testimonial is very dear to me as Carol was a personal client of mine, and quite possibly has made more significant change in her life than anyone else I have ever worked with.
Carol,
Thank you so much for all of your dedication and perseverance over the last three years. These types of accomplishments and effective lifestyle changes are what every trainer/coach dreams of for their athletes.
I have struggled with my weight my entire life. As a little girl, I was chubby or as my mom would say “solid”. My step-grandfather referred to me as “Carol the Barrel” and he suggested I should purchase my clothes at “Lane Bryant”, which I eventually did. In high school I started swimming laps in our 34’ long pool and started counting calories. (Since this was 40 years ago, and most of you were not even born yet, it was not common for adults to “work out” and the only exercise most kids got was in P.E.) My little routine got results and soon became an unhealthy obsession of over exercising and starving myself. The day I married Pat at age 25, I weighed 118lbs and I remember thinking that I felt fat and disappointed in myself.
Five years later, when I became pregnant with Alice, the starving stopped, but I continued to work out off and on for most of the years raising the kids and occasionally dieting. I hated working out, so boring!! I think I created excuses not to work out. It wasn’t enough to have three kids going three different directions with all their various activities, so I became a professional volunteer. I was always a President or Chairman, rarely the more sensible “worker bee”. It made for a great excuse to not eat right or have time to work out. My body paid the price as shown in my before photo taken in July 2007.
With the kids all off to college and living their own lives, and no more senior citizens to care for, I really had no more excuses. I got into a routine of working out regularly and watching what I ate and dropped about 25lbs. in a year. I HATED every tedious, boring second of it and wasn’t even sure I was doing myself that much good.
As I was working out, I watched all these crazy people doing crazy stuff at the gym. I wanted a change so I took a leap of faith and introduced myself to Justin… and Justin introduced me to CrossFit. I have never looked back. I personal trained with Justin for a year. I am pretty sure he thought I was good for a week at best. After a year of private training, I joined the group at CFES.
Three years and 80lbs lighter, I have never ever been this strong, this fit, this fast or this satisfied with any workout. I have never in my life worked outside of my comfort zone and now I do it every day and love it! I can’t help wonder what a different person I would have been or life I would have had, not just physically but mentally and emotionally, if I had had CrossFit in my life 10, 20, 30, 40 years ago. I look forward to CrossFit every day and never even think of excuses not to go. This last year was a true test for finding an excuse with two weddings in five months, living in a trailer for four months while we did a major remodel, a college graduation, a law school graduation, a really bad case of the flu, and a couple of injuries, all would have been excuses for me. I still used food for comfort to a degree, but in the past six months I have even overcome that with the desire to really see all that muscle hiding in there. I found it!!
At nearly 58 years old, I am looking forward to increasing my 14” box jump, leaving the red band behind and doing some unassisted pull-ups, improving my 9:46 mile time, and saying goodbye to knee push-ups. Who does that? Crazy CrossFit people, that’s who!!
Thank you to Justin for taking me on, always knowing the right amount to push or scale and for the words of encouragement like the time you told me “you are an ATHLETE! (Really the little chubby girl who never played a sport in her life?) Travis, Chris and Brooke, I appreciate so much all of the excellent coaching, patience and encouragement and thank you to the entire CFES community for the compliments, acknowledgements and encouragement. Love you all.
-Carol Penney
