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July 7, 2011


July 7, 2011


Below is a video taken yeterday of Lil Rach's first muscle-up. Or as she calls it, her "3/4 muscle-up". When Rach started CrossFit, we weren't quite sure if she would last. I think she'd agree that she was completely out of her element.

Fast forward to today. She is cleaning her body weight, doing chest-to-bar pull-ups, rope clilmbs, 55# KB swings, handstand push-ups and now, a muscle-up! And she's hungry for more.

So, what sets Lil Rach apart from the people who have come and gone? or the ones who wish they could do certain things, but never quite get there?

In a word: perseverance.

Rachel never says "I could never do that." She sets goals, she talks to us about what she needs to do to acheive them and she works…hard. After the WOD each day, she picks a skill or strength movement and she spends time on technique. Every damn day.

Rachel is a wife, mother of three, she's over 40 and she's a pediatric dentist running a busy office. She never uses her busy life as an excuse. Rach eats a Paleo diet and she spends time on mobility. She NEVER gives up – you can see it in the video. She's a fighter.

So, gather some inspiration from this little woman. What do you want to achieve next?

Workout of the Day:

Hang Power Snatch 3-3-3-3-3


AMRAP in 10 minutes
30 double-unders
30 air squats
30 sit-ups

14 Responses

  1. Mrs. Kanuckles

    I don’t know… looks like Rach has it covered! Nice job girl! Can’t wait to see you compete at the swamp monster!

  2. Kristi

    What awesome news to come home to!!! Way to go Lil Rach!!!! You are such a badass and definitely someone whose perseverance I admire! You were giving yourself to the end of the year to get your muscle up but when you have the determination and drive that you do there is no stopping you! You are going to do fantastic at swamp monster!

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