Aww, nothing but love for her coach.

Aww, nothing but love for her coach.


Jocelyn did her first CrossFit workout almost 6 months ago, on September 14th.  The WOD was The Chief.  As today was her birthday, she chose to revisit The Chief in order to gauge her progress.  

For the past months, Joc has been training hard and regularly. She is eating in the Zone. She has learned the kipping pullup–able to do nearly 30 consecutively now, and recently got her first muscle up.  Her times have steadily dropped and her weights have gone up.

The beauty of CrossFit is that it works. It’s a surefire recipe.  Mix in some serous hard work, the Zone, and out comes a fitter healthier person.  Now, Joc came to CrossFit West a highly accomplished athlete, so logic dictates that it is only natural she would progress quickly.  Right?

Only to a certain degree.  The more developed and advanced a person is at an athletic endeavor, including CrossFit, the slower and more incremental the gains.  However, and here is another one of the great advantages of CrossFit, there are always more skills to learn.  You may come to a point where a 2 second drop in your Grace time may be next to impossible.  But how is your Diane time?  Your Helen? Your snatch 1RM?  Your ring work?  CrossFit is just so multifaceted, there is no such thing as stagnation or boredom.

At Crossfit West we have a saying whenever someone shatters an old PR, “It’s almost like this stuff works or something.”  If you want the gains, the times, the weights, even the body fat percentage, and you are willing to come to class, take Domino’s off your speed dial, and really charge, then it will happen.  Just like it is for Jocelyn.  And hundreds of other CrossFitters.

Oh, and The Chief?  Back on September 14th, Jocelyn managed 21 rounds with 83#.  Today’s tally was 27 rounds with 103#.  I swear, it’s almost like this stuff works or something.

Happy Birthday Joc.


The Chief

5 Rounds of:

As Many Rounds As Possible (AMRAP) in 3 minutes

3 Power Cleans 135/85#

6 Pushups

9 Squats

Rest 1 minute between each of the five 3 minute rounds. Score is the total number of rounds completed.

Please post WOD completed and score to Comments.