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Wed Dec 14, 2016

"Wise Men" AMRAP 3: Macho Man (RX 135/95) (Beast - 155/105#) Rest 3:00 AMRAP 3: Macho Man (155/105) (185/135#) Rest 3:00 AMRAP 3: Macho Man (185/135) (205/145#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks Cashout - 1 mix max calorie assault bike


Through a combination of consistency with CrossFit and dialing in their eating with Vitality Nutrition, lots of our athletes make really stunning changes in both their physical capacity and their appearance! We'll be featuring some of their stories over the next little while, getting to know them better, and learning about how they did it.


Jenny's been rocking her goals since her son Everett was born about a year and a half ago. No pills, no magic shakes, and it wasn't a 30 day transformation. Just months (years) of straight up hard work, paying off big time! Lets get to know Jenny starting with Quick Fire Questions:

Recent accomplishments in the gym: I set a goal of 5 kipping pull-ups before my birthday and with one day to spare I managed a set of 7. Other recent accomplishments include

- First rope climbs (5!) - First toes-to-bar - First 24" box jump - First set of 65 unbroken double unders

Favorite CrossFit WOD: Jackie

Favorite CrossFit movements: Rowing and Cleans (anything but wallballs really!)

Recent accomplishments with your nutrition: Taking days where I am not measuring my food and just trusting what I have learned!

Food you can’t live without: Mini eggs and coffee!

Favorite goal-friendly restaurant meal: Prairie Ink’s Teriyaki Chicken Bowl- comes deconstructed so it’s really easy to weigh everything. Without the sauce and wontons it’s very macro friendly. Chopped Leaf is another go-to!

Go-to snack: Plain greek yogurt and fruit

As a new Mom your day can get hectic. What are your tips for staying committed to your nutrition and fitness?

Doing something that you love makes staying committed to fitness a WHOLE lot easier. Crossfit works for me because I look forward to it. I don’t have to think about what I am going to do, I get to have an adult conversation, and most importantly I get to burn off some stress.

I also had to find something I could do on the days when I could not make it to the gym. If I need it to be quick I’ll do 150 burpees (sucks but gets the job done). If I need to burn off some stress I go for a run. I can do both of these with Everett in tow.

I have two main breakfast and two main lunches that I choose from. This way I only have to plan suppers and I find that to be less stressful. I make enough supper for three nights (two to eat and one to freeze) and I have protein bars stashed in every bag and vehicle we own.

Why did you decide to work with Vitality Nutrition?

I was able to lose all the weight that I had gained during pregnancy but I was stuck at the exact same pre-pregnancy weight for months! I tried everything- exercising more, eating better, eating less, eating more- with no success. Courtney came back just when I was ready to throw in the towel. I wasn’t even fully committed when I first told her that I needed her help. After our first meeting I was all in. I was so scared to fail, that I was almost too afraid to start. This has been life changing for me!

What has been the biggest change you’ve made to your lifestyle since working with a nutrition coach?

Learning to look at food differently. We have always made healthy food choices at home but I was so focused on calories that I wasn’t fueling my body very well. Carbs really can be your friend!

Has your performance been affected since changing your nutrition?

Absolutely! I have lost a little bit of strength over the past few months but other than that everything else is so much easier. I have spent 5 years working towards that first pullup but changing my nutrition was really the key to being able to achieve that goal.

What is the next goal on your bucket list?

I have lots of work to do at the gym (isn’t that the beauty of crossfit though!?), linking toes to bar, larger sets of pullups, pistols and handstand pushups are next on my list. I would also like to do another crossfit competition.

Learning to just eat! I have spent almost my entire adult life eating with the goal of losing weight. Letting go of that may be harder than I expect.

What is your advice to someone looking to start CrossFit?

Don’t be scared! Crossfit REALLY is for everyone! Give it an honest try. You will find an amazing community of people from all walks of life. They will become your best friends, your support through difficult times, and the first ones to cheer you on when you need it the most. You will find that having fitness goals will make you fall in love with working out! It will humble you, but you will gain so much more than physical strength because of this.

What is your advice to someone struggling with their nutrition?

Stop struggling! It turns out that losing weight can actually be easy! You can enjoy food and still see results. Dietitians have so much knowledge and insight into food and how our bodies work. I really appreciate knowing the science behind all of the recommendations I am given!

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