PVCF'er Lori C. check out her story below!*


for more information, check out: http://pioneervalleycrossfit.com/upcoming-events/

to join, email: challenge@pioneervalleycrossfit.com 

Be sure to your ten minutes of pre-class dynamic flexibility work.

1. EMOM 20: 1 Turkish get-up. Go heavy!

EMOM only if cleared by instructor. Otherwise practice 10 positions of the TGU slowly and carefully for time allotted.

2. "Thirteen Monkeys"

EMOM for twenty minutes

On odd minutes, 13 x 30' shuttle run

On even minutes, 13 kettlebell swings

LIII: 2 pood/1.5 pood

LII: 1.5 pood/1 pood

L1: 6 swings, 9 runs, scale weight as appropriate

If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven't quite finished the work when the minute is up, switch anyway.

4. With time remaining, do your February mobilization homework.


*Lori's Story:

"I discovered PVCF in the Fall of 2010 but I only lasted a couple of months. I loved all that it had to offer but wasn't ready to make the commitment to myself the being sucessful required. Over the next 4 years my life was a whirlwind. My 15 year marriage ended (not a bad thing), I spent time growing as a person, finding my way as a hard working single mother of 4 boys (now 17, 15, 11 and 6) and I eventually opened my heart to another. Life was moving forward when my relationship abruptly ended, leaving my heart broken and soul battered. In the aftermath, I spent a few days on the Maine coast feeling lost and confused. Picking up the pieces of my life once again, I was compelled to do something for ME, something BIG...I decided that being strong, fit and healthy was what I needed.

While there are many routes to that goal, I knew I needed something more...I needed to feel like I was a part of something bigger and I remembered the sense of community and support that the coaches and athletes at PVCF offered. I returned home and immediately rejoined, signed up for my first OnRamp and began attending class 3-4 days a week. I swore off alcohol, sugar, dairy and grains of any kind and immediately began shedding fat and fluid at a rate I had never imagined possible. In the first 8 weeks, I had lost 30 pounds! While the changes in my body were becoming evident in the way my clothing fit, it was a photo of my face next to one taken just 12 weeks earlier that made me say OMG, this is working! 12 weeks in, coworkers and frieds began to notice the transformation and I was down 40 pounds on the scale even with at least 20-25 pounds of new muscle gained! I love clothes and it was a bittersweet day when I was forced to clean out my closet. The sadness was replaced with a new wardrobe 3-4 sizes smaller than I had been wearing for the previous 6 years!

It's not always easy to carve the time in my busy schedule to trek in and workout, but once I am there I am greatful. I am a nurse, I work 12 hour overnight shifts with an hour commute each way. Some mornings I leave work and rush from Worcester to Hadley for the 9am WOD despite having been awake for 24+ hours. When I slack off a little, the coaches will give me a gentle "haven't see you in a while" or "3 days a week, Lori" and I appreciate it. I appreciate that my potential is recognized and that I am gently pushed to reach it, as well as the fact that my absence is noticed. Not only is my body transforming, there is a light and fire within my soul that has been reignited. It feels great to have found that part of me agian. It was a lonely 20 years with that Lori locked away!

One of my biggest accomplishments in this journey was hiking Mt Monodnock in New Hampsire, not once, but twice in 2 weeks last September. It is this photo that has become my new motto "1/2 way". In the spirit of setting goals and moving forward I have decided that I NEVER want to reach a goal, I only ever want to be 1/2 way there! What I mean by this is that goals should be ever evolving, further reaching. I am thrilled with how far I have come...I have reached a weight goal, but I am only 1/2 way to the next goal and when I attain that, I will be 1/2 way to the next. Set your goals and I'll see ya 1/2 way there!"