I need some motivation!

Dec 3rd, 2011

Category: CrossFit

I need some motivation!

Katie M

Well, if you need some motivation to stay in tip top shape during the holiday season, then maybe you should do the same as Katie. Katie approached me at the end of October looking for some baseline measurements to get her focused on losing weight (body fat). We took her measurements and then sat down and planned out her diet. I recommended Paleo-Zone for Katie, which I do for most athletes who want to lean down. Katie actually tried implementing Zone wihtout the Paleo combination, but was using dairy products as sources of protein. In doing that she saw little results if any. After 1 month of combining the two methods her results have been amazing.

In just 4 weeks, Katie lost 11.4 lbs and 1.5 inches off her waist and hips!

October 31st

weight: 148 lbs
waist: 30.5 inches
hips: 39.5 inches

November 28th
weight: 136.6 lbs
waist: 29 inches
hips: 38 inches

Katie also got her first unassisted pull-up about 2 weeks into revamping her diet. Not only did she get her chip over the bar, she also did all 50 unassisted in the workout that day.

While we were all feeling guilty after Thanksgiving, Katie was exstatic. She lost another 3 pounds that week! How does that happen??! All I know is that is I don’t want the holiday season to ruin all of my hard work, and either should you. Use Katie’s success for motivation to look good and feel better than ever. If you need help with your diet please just ask.

7 rounds of:
10 power Cleans (95/65)
15 Wallballs
200m Run

L2 – (80/55)
L1- 5 rounds; (65/35)


  1. Nick 12/04/2011 at 1:07 am

    See you at 730 Alec

  2. Crowley 12/03/2011 at 10:03 pm

    Nice work, Katie!

    21:11 rx

  3. Joe 12/03/2011 at 9:37 pm

    Awesome work, Katie! Alec, I’m going to try to make it in early tomorrow morning.

  4. Jaime 12/03/2011 at 7:02 pm

    Way to go Katie!!!! You look amazing!

  5. Alec 12/03/2011 at 6:10 pm

    Giddyup Katie!

    I am opening up at 7:30 tomorrow morning.

  6. Leann 12/03/2011 at 4:54 pm

    I love stories like this, Katie. It takes a lot of dedication and determination to accomplish what you have, keep up the awesome work!
    And Amy – this WOD was tough! thanks for the shoulder workout… I needed them to look good in my dress tonight 🙂

  7. Nick 12/03/2011 at 3:47 pm

    Congrats Katie. Always crushing it in the AM. Hard work is paying off. Keep it up.

  8. Marcella 12/03/2011 at 4:04 am

    Nice job, Katie!! And thanks for the added motivation!

  9. sarahp 12/03/2011 at 4:03 am

    holy shit katie! keep killin it!!!!!

  10. Lexi 12/03/2011 at 3:22 am

    Wow Katie! You rock!! You should be amazingly proud of all you’ve accomplished….keep up the great work!