Tina Update

Tina then

Tina now

So it's been a while since we have updated Tina's progress.  Since July when she started doing Crossfit workouts she has lost 20 pounds, made significant strength gains and has a much larger work capacity.  When she first started she had a hard time making it around the block without needing to rest.  Last week she did a workout where she did 5 sets of 15 overhead squats and 5 runs around the block.  She didn't need to take a rest the entire workout!

The most important result of the Tina project has been that she has finally found an exercise routine that she can stick to, have fun with and look forward to for many years to come.

What makes you strong?

Tonight in class Devon did 14 kipping pull ups for a new personal record. Great job! She has a goal of 15 pull-ups by Valentine's Day. She'll make it no problem!

I found this great post from a fellow Crossfitter in Philadelphia.  How do you get strong? 

There are such preconceived notions of what it takes to be strong.  Do you have to go to a gym and use machines to be strong?  Is a treadmill the only way to get cardiovascular training?  How did people get fit before modern gyms existed?  Everyone knows by now that I am a perfect example of how the traditional gym format can fail.  I have spent my entire life avoiding exercise.  I was always too intimidated, bored or just plain confused to go to the gym.  Crossfit has turned me into a person that looks forward to my workout and challenges me in ways I never dreamed possible.  Anyway, thanks for listening!  See you in class!

If the girls from Pilates class could see me now!

deck squats

When Tina started in July she couldn't complete one deck squat. Today her workout was:

3 rounds

row 250
10 deck squats with a 12k kettlebell
10 push ups

The Tina Project

It has been one month since Tina measured her max sit ups, push ups & squats in one minute. Last month she was able to do 28 sit ups, 16 push ups to a tall bench and 40 squats that hardly hit parallel. Today Tina did 33 sit ups, 22 push ups to a low bench and 44 squats that went well below parallel each rep! Great work Tina - what an example!

The Tina Project

Back in July Tina did

"Helen"
400 m run
21 KB Swings
12 Pull Ups

for the first time. Her time was 15:49 with the KB Swings to eye level. Yesterday Tina did "Helen" with an outstanding time of 12:52 and KB Swings were fully overhead! That is about 3 minutes off her old time! Her hard work is paying off!

Tina Project

The Tina project is going great. Tina is doing an outstanding job with her progress. She has already lost 6 lbs. and her strength is dramatically increasing. Her push ups are looking good and she will have pull ups in no time! Great work Tina!!

Jumping Pull Ups

Heres Tina working on her jumping pull ups
Her workout of the day was:

21-15-9 reps of:

Jumping pull-ups
kettlebell deadlifts

The Tina Project

I put Tina through a few exercises as a gauge to measure her progress. Here are her results:

Max Sit Ups (1 minute) 28
Max Push Ups (1 minute) 16 - These were modified bench push ups
Max Squats (1 minute) 40
400 m run: 2:42
Vertical Jump: 3' 5"
Broad Jump: 5' 3"
Static Hang: 25 seconds

Helen:

3 Rounds
400 m run
21 KB Swings (12 KG to eye level)
12 Pull Ups (Jumping Pull Ups)

15:49

Check back for her progress!


Here's Tina working on her kettlebell swings

the tina project

Med ball cleans

Testing for max push ups

This is Tina. She came to us with the normal goals of losing weight. Her goals are to lose 15 pounds. Our goals for her are performance based. Faster times on benchmark workouts. Higher numbers on max push ups and squats. The ability to do a push-up. We feel by emphasizing performance goals the weight loss goals will follow. She has generously allowed us to chronicle her workouts and progress. She'll be working with Nichole and Nichole will post progress reports every week. Stay tuned!