Bench Press 5-5-5-3-3-3
5 Rounds:
5 Clean and Jerk @ 75%
80 Yard Prowler 90/50
I want to preface this post by stating that Kate W is one of my favorite clients of all time. I worked with her years ago when I used to run bootcamps, she dissappeared for a while and had a baby, then a couple years later, she came back to us via word of mouth from Kira O. Kate has always been the type of person who does whatever she is asked to do, does it the best she can, always has a good attitude, and is just plain commited to achieving goals. There is never a complaint out of her mouth, only questions about how she can imporve herself.
I was excited when she came to train with us, 1 year ago, and she sent us this email on Tuesdsay that I wanted to share with the rest of you.
Hi guys,
Emily S and I were chatting this morning and both realized it was a year ago today that we started On-Ramp. Since I am also turning 40 this weekend, it's clearly a momentous week for me and I just wanted to take a moment to thank all of you coaches for your help, training, and encouragement over the last year and tell you what a difference it has made to me. At 40 (today!) I am in the best shape of my entire life. Even though I still have so very far to go, I am lifting weights and doing movements that I would not have thought possible a year ago, much less 10 years ago. I was looking over what I could do when I started last year, and all my max lifts have at least doubled (some more), I've gone from jumping pull-ups to using a skinny red band, and all kinds of other improvements. Let's just say I have never been a natural athlete (that's an understatement) and all of these developments are kind of amazing to me. I really wanted to get to unassisted pull-ups--but that is a goal I will hit this year, and I'm psyched to set new goals for the coming year and beyond (rx pushups? handstand walks some day? who knows?).
On a more vanity-driven note--and as a mild rebuttal to the critique that CrossFit makes women big--over the past year I've also taken 5 inches off my waist measurement, lost 25 pounds (probably more than that of body fat, as I've gained muscle), and dropped 3 dress sizes. This is a really big deal for me, as I have a history of being very overweight in my 20s, when I was in grad school and very sedentary (and also pretty depressed). At age 29 I decided to change that, took up running (I could not run a full city block when I started!) and yoga. I lost 60 pounds, and then I started having kids and have had to lose the baby weight twice. Now I'm 10 pounds below my pre-first-baby weight and way fitter and stronger than I ever was before.
Lots of friends ask what I've been doing, and when they ask what I like about CrossFit I tell them that I like the measurable results, being pushed to improve, and the intensity and constant change (it's never boring!), but most of all that all of you take me--as an out-of-shape 39-year-old mom, not exactly a CrossFit Games prospect--and my modest goals seriously, and coach me to do things I never thought I would be able to do. Best of all, I have been totally injury-free for the entire year--before this, I was constantly having nagging back or knee issues that would keep me from workouts, but getting detailed instruction on proper form has transformed that.
When I got home this morning, my three-year-old said, "Mama, what did you do at CrossFit today?" (She asks me most mornings.) I told her I lifted a bar off the ground that is as heavy as one of my (smaller) friends. She asked, "With your strong muscles?" I said yes and thought how happy I am to be able to say that and to be a model of strength and health for my two girls as they grow up. (Plus, I like being the mom who can do cartwheels and try to kick into handstands with them.) Thanks to all of you for helping me get there and keep going!
Best,
Kate
5 Rounds:
5 Clean and Jerk @ 75%
80 Yard Prowler 90/50
I was excited when she came to train with us, 1 year ago, and she sent us this email on Tuesdsay that I wanted to share with the rest of you.
Hi guys,
Emily S and I were chatting this morning and both realized it was a year ago today that we started On-Ramp. Since I am also turning 40 this weekend, it's clearly a momentous week for me and I just wanted to take a moment to thank all of you coaches for your help, training, and encouragement over the last year and tell you what a difference it has made to me. At 40 (today!) I am in the best shape of my entire life. Even though I still have so very far to go, I am lifting weights and doing movements that I would not have thought possible a year ago, much less 10 years ago. I was looking over what I could do when I started last year, and all my max lifts have at least doubled (some more), I've gone from jumping pull-ups to using a skinny red band, and all kinds of other improvements. Let's just say I have never been a natural athlete (that's an understatement) and all of these developments are kind of amazing to me. I really wanted to get to unassisted pull-ups--but that is a goal I will hit this year, and I'm psyched to set new goals for the coming year and beyond (rx pushups? handstand walks some day? who knows?).
On a more vanity-driven note--and as a mild rebuttal to the critique that CrossFit makes women big--over the past year I've also taken 5 inches off my waist measurement, lost 25 pounds (probably more than that of body fat, as I've gained muscle), and dropped 3 dress sizes. This is a really big deal for me, as I have a history of being very overweight in my 20s, when I was in grad school and very sedentary (and also pretty depressed). At age 29 I decided to change that, took up running (I could not run a full city block when I started!) and yoga. I lost 60 pounds, and then I started having kids and have had to lose the baby weight twice. Now I'm 10 pounds below my pre-first-baby weight and way fitter and stronger than I ever was before.
Lots of friends ask what I've been doing, and when they ask what I like about CrossFit I tell them that I like the measurable results, being pushed to improve, and the intensity and constant change (it's never boring!), but most of all that all of you take me--as an out-of-shape 39-year-old mom, not exactly a CrossFit Games prospect--and my modest goals seriously, and coach me to do things I never thought I would be able to do. Best of all, I have been totally injury-free for the entire year--before this, I was constantly having nagging back or knee issues that would keep me from workouts, but getting detailed instruction on proper form has transformed that.
When I got home this morning, my three-year-old said, "Mama, what did you do at CrossFit today?" (She asks me most mornings.) I told her I lifted a bar off the ground that is as heavy as one of my (smaller) friends. She asked, "With your strong muscles?" I said yes and thought how happy I am to be able to say that and to be a model of strength and health for my two girls as they grow up. (Plus, I like being the mom who can do cartwheels and try to kick into handstands with them.) Thanks to all of you for helping me get there and keep going!
Best,
Kate
Justin, where is the "LIKE" button? Way to go Kate!! Keep up the great work.
Posted by: Brian | October 06, 2012 at 06:28 AM
This is a wonderful story! I always enjoy seeing you working so hard and seeing your dedication. Congratulations (and happy birthday) Kate!
Posted by: Eileen D | October 06, 2012 at 07:45 AM
Awesome Kate! Happy CrossFit B-Day!
Posted by: Matt P | October 06, 2012 at 07:56 AM
What a great story, Kate! Way to go, girl! Happy birthday!
Posted by: Loren | October 06, 2012 at 09:39 AM
Way to go! you have made such a tremendous transformation, and I know it was NOT easy!! I am so glad you've stuck with it and am excited to see your progress in the coming year. Happy CF birthday and happy 40th!!
Posted by: Jessica | October 06, 2012 at 12:42 PM
What an inspiring story! Thank you so much for sharing. :) What's the saying, "40's are the new 30's" ... Or something like that! Congrats on both your birthdays.
Posted by: donna | October 06, 2012 at 02:17 PM
Nice work, Kate! It was great getting to know you and being on your team for the newbie throwdown (go wod quad!). Awesome post. You are a badass. I wish our workout times overlapped more...
Posted by: Picco | October 06, 2012 at 04:59 PM
Awesome testimonial Kate. It's always great training you. Keep up the good work!
Posted by: Aaron | October 06, 2012 at 05:06 PM
Kate, what an inspirational testimony! Keep up the hard work!
Posted by: Leah B. | October 07, 2012 at 09:18 AM