It’s a Major Award . . . It must be Italian

Or probably better said. . .  Congratulations Venae on all of your hard work over the past 90 days.

Instead of posting a long winded response, I’ll let everyone listen to Venae’s story in her own words.  The summary is that Venae has changed her life, and Crossfit Pflugerville is a part of it.  I’m honored to have her as one of my athletes, and hope to see her continue the outstanding work in her quest to reach ever higher goals.

Here’s the video:

If you want the numbers, Venae had 77 points over second place which was actually her husband Greg.  Greg got sick during the process, and I can imagine over dinner there is already talk of a rematch.

By the numbers, Venae accomplished the following

  • Weight — Down 30 lbs
  • BF % — Down 4.6 %
  • Phosphagen pathway improvement — 11%
  • Glycolitic pathway improvement — 27%
  • Oxidative pathway improvement — 8% improvement

Venae amassed points by doing the following:

  • logging every meal
  • sleeping 7+ hrs. per night
  • hitting the gym HARD (including while on business travel)
  • having a full blood profile worked up

Congrats Venae, keep up the good work!

Coach Phil

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Spending some life upside down

Before I get into the title post, I need to welcome Greg as another new member.  Greg comes to us via his lovely wife Venae that joined in October.  Let’s all welcome Greg and enjoy watching his progress over time.

Would you buy a car from any of these people?

Our monthly benchmark WOD for the month of November was Diane.  Diane is a lovely lady that you get introduced to by bending over and picking up heavy things, then turning upside down to do handstand pushups.  Diane is a 21 – 15 – 9 of 225# dead-lift and the same rep scheme of Handstand Pushups.

This was Venae and Adam B’s first benchmark and their improvements in time using the same scaling were 24% and 44% respectively

Geno, Margit, and Adam K. improved by 24%, 11%, and 8% respectively.

Overall for the group, the improvement was 23% which is consistent with what I have seen over time since starting and opening the gym.

I’d also like to announce here that we have some exciting things going on in the near future:

for members, we will be conducting a 90 day change your life program where all aspects of personal fitness are explored (working out, eating right, and sleeping well).  If you are interested in participating after the first of the year, please contact me and we can get you started.

We will also be doing a weigh in using a water tank to determine body fat percentage, base metabolic rate, lean body mass, etc.  We do have a few slots left, so if you are interested, the cost is $40 for non-members

If you are interested in joining us, monthly rates are currently at $75 per month (for twice per week crossfit classes), and contact me soon for special offers on discounted elements classes (required before joining the general classes)

Merry Christmas to everyone, please enjoy your family/friends/time off/etc.

Coach Phil