Tag Archives: Hard work

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

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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

Another big month at CFPF

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Well, we’ve had another big month at CFPF like the headline says.

Let me first welcome new members Venae, Adam, and Eric.  I can’t wait to see the results of their efforts.  They have all completed elements, and have joined the general population in the Tuesday AM class.

For the rest of the crew, we completed Wittman as our monthly benchmark and as I suspected, they all saw improvements.

We did have some absences, and we are working to schedule these folks in, but the ones that completed both ends of the benchmark showed a ton of improvement.

The improvement breaks down like this

JM showed a 22% improvement in her time compared to the beginning of the month
MH showed a 36% improvement in the number of reps completed, and the time it took her
AJ showed a 25% improvement in the number of reps completed, and the time it took her

Check out how much my girls improved on this doozy
Wittman Results

Let’s all congratulate these girls on the fantastic improvements that they were able to achieve, and we cant forget Geno and Adam as they both pushed themselves hard over the month, but due to business and family commitments, were not able to get the second one in.  Judging by how hard they worked all month, I’m sure we would have seen a similar 20% improvement.

Stay tuned for a member of the month video coming up soon!