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June 29, 2015


June 29, 2015

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!”

face painter Soccerdays christmas

Workout of the Day
Barbell drills/warm-up

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
– 60-70%

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 the Whiteboard.

3 Responses

  1. I remember when Liz first started. You have come a long way, gotten so strong and have come out of that shyness stuff for sure. Love having you around. If you ever do forget the anniversary party, I have some pictures. lol

  2. Kristi

    You sure have come a long way Lizzy Poo! You bring so many wonderful things to our gym and we are so lucky to have you. You have a very bright future ahead of you and I can’t wait to see all the awesomeness unfold for you!

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