Mission Complete!!!

That’s right, Bonnie now goes Rx’d too!!!

This past Saturday, Bonnie looked back at her 1 RM deadlift and noticed how much greater it was than the deadlift weight required for the workout. All we heard was “I guess I gotta do it now” and the rest is history! That’s 100 Wallballs at 14# and 100 Deadlifts at 105#….Now that’s SOLID!


Well….you did it!! The 2011 Whole30 Challenge is officially over and the results have been nothing short of SPECTACULAR!! We are seeing HUGE weight loss up around the 10-15 pound mark for most folks, first time pull-ups, first time muscle-ups, workouts as Rx’d, and PR’s all over the place! It is pretty safe to say that sticking with the program has led to hot down and dirty performance gains and bodies that are 100% beach ready!

As promised we will be having a post Whole30 “I did it” party where we will be casting our votes and announcing the winners of the challenge. To keep things simple, we have decided to have the party once we move into the larger space, which “should” be happening next week.

Please check the website daily as there will be a lot going on over the next two weeks with the Spartan Race, move, party, etc., and we want to make sure everyone stays in the loop! In addition, I will be posting some “Life after Whole30” articles and information to help ease the transition. Let’s start with this one, but make sure you read through the comments because that’s where the goods are…..

Life After Your First Whole30 written by Whole9


WOD – 5/31/11

Split Jerk

Post weight(s) used to comments.

14 Replies to “Mission Complete!!!”

  1. I was waiting for this to be posted so I could go to bed and be mentally prepared for tomorrow!

  2. Bonnie I am so proud of you!! You did such a great job on Saturday!! Keep up the good work 🙂

  3. Congratulations, Bonnie! I am in absolute awe of you as well as the rest of the Rockland Crossfit ladies. You are all so inspirational!

  4. You will get there Kathleen!! You are so motivated – I watch you in the mornings and your form improves by the end of class EVERYTIME!! It is impressive. Just keep pushing girl 🙂

  5. Bonnie kicks some serios A-DOUBLE-S!!! I'm a fan!!!

    @ Kathleen, ask your hubby what I said about you today =) Not to mention he let us know this morning that you infact BEAT him on yesterday's "The Seven's" workout!!! Now that's cause for celebration, woot woot!!! I've only been blessed to coach you one time, but in that one time I see a future "firebreather," GRRRRRRRR!!!

    @ Deb and Johnny T, sigh, on empty stomachs, and after loading and unloading 9 bars yesterday, we opted to do"The Seven's." Not sure we knew, and or remembered what we were getting into, lol, but we did it and we killed it, and I now have a new found respect for the #7, as my body is more than paying for it today, lol! Thanks for the drive guys!!! You both rock, love ya!!!

    @ Staci, it was such a pleasure to meet you and Bill on Sunday =) I hope to see you both again soon, and to kill a WOD with you while Bill watches, lol!!!

    And, finally, @ everyone who showed up yesterday to combat "The Seven's", props to you for surviving what I consider to be of the most difficult CrossFit WODS!!! And you all KILLED it!!!! You should've seen the look on all your faces, HEEEEEEEEEE HAAAWWWWWWWWW!!!

    Here's to our CFR Family, HOOOOOOOOORAY!!!

  6. Hey Suz…..why is it that every time I read your comments I feel like dropping down and doing some burpees!!! Hahahahaha!!!!!

    My father in-law was quite taken back when he stopped in during yesterdays 10:30 class…lol….he took one look and simply said……. "HOLY SH*T…..are you guys going to war or something?"

    Zombie Apocalypse baby!!!!!!

  7. @ Coach Young =) If that's the case, get down and do some, lol!!!

    Your Father-in-law stopped by while I was an animal, HA!!! I saw nobody… Actually, except for Ray and Drew who I told to GET THE F@#$ OUT OF MY FACE, HA!!! Drew kindly, but of course, mosied on his way while Ray decided to stay put and aggravate me, HA!!! Your poor F-I-L must be damaged from that experience. Imagine he came when you guys were at it! OOHHH MYYYYY!!!

    Zombie Apocalypse all the way, HELL YEAH!!!!


  8. I happy to hear that you guys are finally listening to me about Z-Day. Be prepared for the unknown and unknowable, and zombies fit that description

  9. Hey Suz, I too feel it today! The 7s and then heavy BS x5 and helping to load and unload for the later crew! And Ray had no pity on me today either. But hell, I did ask for it.

    CFR is the definitely the place to be!!

  10. Thanks all….you are all my inspiration. Had a health day at work and think I sold the lady Apothgee the Paleo diet.

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