Calendar Thursday January 6, 2011

January 2011
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Today's Schedule


Workout of the Day

1) Rotate through stations three times:
- Rings (support, pullups, dips, muscle ups, inverted hang, skin the cat, levers)
- Glute Ham Developer (GHD Situps in sets of 10-20)
- Wall (handstand holds, handstand pushups, wall runs)
- Rope (climb it!)
2) Accumulate 10 minutes in a deep squat stretch

Congrats on a year in the gym Stacey, Jim and Cheryl!

I don’t really like dwelling on the past. What I can say about my diet and exercise attempts over the past 20 years is that I definitely know what doesn’t work.  I am 42 years old and had secretly resigned myself to the fact that I was going to be 100 pounds overweight for the rest of my life. Things have changed recently, and these days, I prefer looking forward.

I started CrossFit one year ago on the advice of a friend. In that time, I have lost 50 pounds and three clothing sizes. My blood pressure and blood sugar levels have come down, and I have tons of energy. I am getting stronger, faster and leaner every day, and that makes me happy. Along the way, CrossFit has taught me some valuable lessons….


There’s no getting around it.  My first day of CrossFit was very difficult for me. I have to admit that on that first day, I was walking from the car to the CrossFit gym thinking to myself, “Why did I sign up for this?!”  I was NERVOUS!  I suddenly felt unsure about my ability to do whatever it was they were going to ask me to do. I was about 100 pounds overweight and had only walked occasionally for exercise over the past 6 months. Day one at CrossFit meant doing Baseline, which is a workout designed to measure your level of basic fitness. The competitive side of me wanted to keep pace with everyone else, all of whom were in better shape than me.  I went at it as hard as I could and finished in just under 11 minutes.  I was so exhausted after those 11 minutes that I took myself home and crawled into bed in tears. How could I have let myself get this out of shape?!  How can I not do sit ups without help?!  I was embarrassed.  But, after a much needed pep talk from my husband that night, I got my sore and stiff body up and finished those first two weeks of training. On the last day, we got to do Baseline again.  My expectations weren’t very high.  I told myself to go at my pace this time, and whatever my time is, it just is. To my surprise, I finished in 9:50.  That felt great!  While you perform this and every WOD with a whole group of people, you are only competing against yourself. But, you have to show up.


There are no egos in CrossFit.  You will come in last place sometimes. Your weaknesses will be exposed, and they will be different as time goes on.  But the people you work out with are the most welcoming, humble and supportive people you will ever meet.  They understand what it means to work hard because they are doing it alongside you.  They want you to succeed so much that they are more than willing to “yell” at you.  They will stand right by your side and see to it that you get through your biggest challenges.  And thank goodness they do.  There have been countless times that those voices yelling in my ear and cheering me on have drowned out the voice in my head that was telling me to quit.  The coaches are the best at this.  Whether they tell you when to put the bar down and breathe, or pick the bar up and go, they show you that you really can do it.  The people in my CrossFit gym believed in me long before I had the con?dence to believe in myself.  We all cheer each other on and congratulate each other every day for our efforts, our successes, and our failures because they only serve to prove how hard we are willing to try.  There are no mirrors in a CrossFit gym…no mirrors, no egos.


I would be lying if I said this was easy.  I am sore a lot.  But it does get better.  I am taking the nutrition advice that many CrossFitters subscribe to and implementing it as a lifestyle change.  Sometimes the weight loss can’t happen fast enough, and I get frustrated.  But slower weight loss means permanent weight loss.  And I am building muscle that will burn fat and make my bones healthier and body stronger.  I have to remind myself to be patient.  And when I have moments of doubt, there is always a coach ready to encourage and support me.  That is the best feeling. I have celebrated a lot of achievements in the past year.  I couldn’t do any sit ups by myself on the first day.  Recently, I did 42 in one minute.  I can do a handstand now and jump up on an 18” box.  I can even do an inverted hang on gymnastics rings without help now.  A couple of months ago I ran 5 miles for the first time ever. And my Baseline time is now 6:12. I could do none of these things when I started. While I haven’t mastered a pull-up, climbed a rope, or jumped up on a 20” box yet, I know that one day I will.  I have come a long way, and I have a ways to go. The stronger and lighter I become, the more I am able to achieve.  That’s a great motivator.  It’s not always easy, but what great achievement is?”

~ Cheryl


Scott F

January 6, 2011
12:59 am

Awesome job Cheryl on all your accomplishments over the past year. I can see that every time you are in the box, you give 100%. You rock and keep up the good work!!


January 6, 2011
2:21 am

Cheryl I remember those situps very well. The face you made while doing them and how incredibly challenging they were.

You didn’t give up, you had faith in what other people were telling you and the results even when they wern’t misleading (fat loss vs muscle mass).

Proud of you. Keep it up.


January 6, 2011
7:05 am

Cheryl, every time I see you the changes are noticeable! You look slimmer, leaner, and stronger each time! You’ve put in so much hard work that leaves me inspired to kick it up a notch! Great job and keep that pace! Congrats!


January 6, 2011
8:06 am

Cheryl…you motivate me! Great job!


January 6, 2011
8:28 am

Cheryl, I can’t believe it’s been a year already and what a difference a year makes. Your perseverance is certainly noticed, and you nailed the three biggest Crossfit bullets. I wonder what you’ll be like in another year?

Michael S.

January 6, 2011
8:34 am

Cheryl, when I saw you in your “Academy Shirt” yesterday, I was shocked! You have accomplished so much through hard work and determination… are a true inspiration to many! Well done and you can borrow my fleece jacket anytime 🙂


January 6, 2011
8:36 am

What an inspiration Cheryl!!! You should be very proud of your accomplishment – I know I’m proud of you. Keep rocking it girl 🙂


January 6, 2011
8:40 am

Cheryl, what a year for you! I’m so excited to see what this year brings. Thanks for giving it 150% and never giving up no matter what injury you had. You have stuck to your guns and to paleo/primal like no other, showing how easy it is. You are so beautiful, the same as I always remembered many years ago!


January 6, 2011
8:56 am

You are amazing Cheryl! I wasn’t here when you first began your journey, but I’ve still seen you accomplish so much last year. You are an inspiration, and not to mention one of the sweetest people I’ve ever met!

Great job!

Jess C

January 6, 2011
9:01 am

Cheryl, great job! Aren’t you so happy that now you can wear cute workout clothes and flaunt your stuff?! No longer hiding behind unflattering baggy shirts.

Through nursing school I have seen a reoccurring theme…most of the people in there have complications from type 2 diabetes, hypertension, high cholesterol, obesity and now they need heart surgery…and they are only in their 50’s. All those chronic diseases are preventable so its sad to see where they have put themselves. Cheryl, you stared those demons in the face and beat them with a vengeance. I am very proud of you and you are a role model for so many others.

Jess C

January 6, 2011
9:02 am

*the people in the hospital that is


January 6, 2011
9:29 am

1 year….wow Cheryl. You are so many wonderful things to the all of us and it has been so beautiful watching you transform. I thank you for being a friend, an inspiration and for making me smile. I smile when I see you running, jumping, helping others. You are a treasure!

Joe Y.

January 6, 2011
9:36 am

Cheryl – You’re awesome. Great job!


January 6, 2011
9:37 am

Cheryl, from someone that loves working out with you, I have noticed all of your strength and your achievement. You never give up and you always give it your all in the box. You are truly an amazing beautiful person. I am so proud of you Cheryl 🙂


January 6, 2011
10:04 am

Cheryl, i said it before and i will say it again you are the true definition of an ernest worker.

you forgot to add you can now do DU’s. i remember your 1st one it was in the spring we did a 20 min WOD 1 min of DU’s with a 1 min rest. you started the 1st minute skipping rope by the last minute you were up to 11 DU’s per minute. i remember being super excited for your achievement and supper pumped i got to witness your 1st DU. i hope to be there for your 1st pull-up(s).

you and your family are a true blessing to know and to have the opportunity to work out with. keep on keepn on.


January 6, 2011
10:06 am

Congrats to jim and stacey on your CFV one year anniversary. its amazing to look back and see what was accomplished over the past year. best of luck with the next.

Jason Pinkal

January 6, 2011
10:19 am

Wow! Amazing work, Cheryl. Your path is inspiring. I hope to get the chance to work out with you more in the next year.

Hey, did anyone else get hit with the “plague” this holiday season? I have been really sick the past week. Look forward to seeing you all soon.


January 6, 2011
10:34 am

Dang, Cheryl. You are such an incredible woman. I always get so excited when I get the chance to work out with you because I know you will be there to help push me and encourage me through the hard parts. I so appreciate all your support inside AND outside of the box! It’s been such an honor to become friends with you and I am so freaking proud of all you have accomplished. SO SO PROUD.

Steve F

January 6, 2011
12:24 pm

Cheryl – Good stuff. Thanks for sharing. Keep up the positive attitude and hard work!


January 6, 2011
12:36 pm

Congrats to Stacey and Jim on your 1 year at the box:)


January 6, 2011
1:46 pm

Congrats, Stacey, Jim & Cheryl on your one-year anniversary! It’s been a pleasure to get to know you and work out with you all! Cheryl, I was going to say that your transformation is amazing, but it isn’t. It’s simply the result of hard work, dedication, and a can-do attitude. You’re truly an inspiration and I can’t wait to see where you’re at in another year!


January 6, 2011
1:52 pm

Wow! Thanks everyone! I think my New Year’s resolution will be to live up to all the nice things you’ve said about me. And to look good naked. lol

Seriously, I could NOT have accomplished so much had it not been for your unconditional support. I could not have discovered a more supportive group of people, coaches or gym. I am truly the luckiest girl! Here’s to a great 2011!!


January 6, 2011
2:33 pm

Cheryl, what an inspiration you are – you are leading the way! Congratulations.


January 6, 2011
3:50 pm

Cheryl – you are always so positive and joyous to be around. Keep it up!


January 6, 2011
6:52 pm

“Put the bar down and breathe!!
Pick the bar up and GO!!”

Cheryl, is this really what we sound like??
You crack me up, my technique model friend! <3