Member Spotlight: Elizabeth Ponto
The final Member Spotlight on the month is dedicated to none other than Head Coach, Liz Ponto! Liz joined CFVB while still in college four years ago. We’ve since seen her grow from shy soccer player into a beautiful, strong woman. Many of you know Liz as a straight-shooting coach, but she’s not as serious as she looks. She’s very generous, true, super smart and has an infectious laugh.
At CFVB, Liz has won Vero Beast, transformed herself in the Paleo Challenge and also dominated the recent Charity WOD. She’s a performer, PRing her lifts in the pressure of competition and even getting her first (then 6 more) muscle-ups during the Open. She contributes greatly to our program by having a background in physical therapy, leading Vero Barbell sessions, executing POWER Camp and ramping up new athletes in Fundamentals. Liz is a huge part of our success and reputation. More on Liz…
Occupation: CrossFit and Weightlifting Coach and Enthusiast
Family: Parents Marc and Barbara, older siblings Jeremy (33) and Shannon (31).
Favorite CrossFit Movement or Workout: muscle-ups and handstand push-ups…just kidding! Anything with a barbell.
Favorite Cheat Meal: Sushi, wine, mimosas, Kilwin’s toasted coconut ice cream
Hobbies: Crossfit, weightlifting, concerts, sporting events, traveling, hanging with my loved ones.
Little Known Fact About You: “I used to stalk the U.S. Women’s Soccer team, get dressed up for games and would make it on television in my get-up. I made the front page of two newspapers at the World Cup in 2007 (see below). Also, YES! I DO remember the anniversary party!”
Workout of the Day
Every 2 minutes for 14 minutes/7 sets:
Segment Power Clean
– 2-position pause: start at floor, 3-second pause above knee and at power position
Front Squat 3×10
– approx 50-65%
3 sets of:
7 weighted strict pull-ups (scale = 7 banded + 3 negative)
12 Inverted bar rows
:30 handstand hold
Post your scores to.