Workout of the Day:
Press
5-5-5
and then,
For max reps of sit-ups in 20 minutes:
One partner farmer walks around the block with two heavy kettlebells (32/24 kg) while the other performs sit-ups. Partners switch roles after each completed lap around the block.
Rhonda Is My Hero
Written by Michele Vieux
By now, most of you are aware that CrossFit has heroes and each of those heroes has a WOD named in their honor. I want to add a woman to that list and her name is Rhonda.
Rhonda is my hero for a number of reasons. No matter what she’s got going on in her life, Rhonda shows up to improve herself and help others. I’ve been coaching her for about a year now and I know these things to be true:
* Rhonda is probably the most consistent client we have. She hops in her car for the 30-minute drive to Invictus five days a week, no matter what. In the past year, I doubt that Rhonda has missed more than ten weekday classes.
* Every single day that she shows up, she gives it her all. I have never heard her complain about being sick, tired, sore or not liking the WOD. She comes in and gets it done, no matter what.
* Not only does she get it done—she does her best, no matter what.
* She is always looking to improve. Recently she asked me how she could improve her squatting mechanics. I suggested she have Calvin do a movement screen on her to determine her needs and offer solutions for change. Many people ask for help expecting a quick fix. This fix isn’t quick but every day after class I see Rhonda performing the routine Cal gave her, no matter what.
* Not only does Rhonda continue to improve her performance through dedication and hard work, but she also makes those around her better with her positive attitude and quiet motivation. She is the first one to congratulate someone on a new PR and always offers kindness to a new face, no matter what.
Yes, Rhonda is seeing great benefits of her hard work, dedication and no matter what attitude as are those around her. Maybe the most important benefactors are her two little girls. She is a positive role model for them, as evidenced by Madeline’s excitement to arrive each day and show me her burpee or hurdle technique and by Jacqueline’s willingness to imitate her mom in front of the mirror in her bedroom by performing a near-perfect snatch with her magic wand.
One more thing that I know to be true about Rhonda: she is very modest and would never boast her accomplishments. This is why I am doing it for her—DOUBLE WHOOT to you, Rhonda. You make coaching a pleasure. I wish I had a million more Rhondas in my life!
Next time you aren’t feeling like giving it your all or are in a funky mood, just think, what would Rhonda do?
I, too, love Rhonda! Thanks for writing a great article about her Michelle.
I, too, love Rhonda!!! We miss you Rhonda and I’m so sad that I missed seeing you get your big girl pull ups!
I totally agree with M, an incredible competor, an incredible mom and a great person to go to the gym and see every day, and you’re right she’s there EVERY DAY!
Great post Michelle, keep up the good work Rhonda!
M this is probably my favorite article you’ve written, mostly because Rhonda is one of my favorite people! She always has such a positive attitude and good things to say. Even when I think I’m stinking worse than ever, leave it to Rhonda to find something sweet to say! She also keeps us all in check though, I know that if I miss more than a couple days I can count on a call or text from Rhonda making sure I’m ok and that I’m not slacking off! Her two wonderful daughters are a great example of Rhonda herself and what a great parent she is. I know that if I’m having a bad day I can count on a hug from Madeline or a whitty comment from 2 year old Jackie (she especially loves to talk about the Poopsy Daisy in the bathroom, never fails to crack me up) to put a smile on my face! Simply put, the 9:30 class and Invictus would not be the same without Rhonda!
Yay Rhonda!!!
I only wish that I got to see you more. Once every couple of months is not enough.
Big hugs,
Cynthia
Go Rhonda!!
I couldn’t agree more!! Rhonda is the best, when she is not there (a very rare occasion I know) the class just isn’t the same. She is always motivating to everyone through her kind words or just by her example. Always pushing herself. Once she got those big girl pull ups she never went back to the band, which is so tempting to do when there is a 100+ pull up WOD. I know there have been many days when I want to slack off but then I look over and see how much weight Rhonda has on her bar, and I’m like oh crap now I have to put more on mine too. After I am always thankful, not during, but after. So thanks Rhonda for always cheering us on and always being there in so many ways for the entire class. Love those beautiful girls of yours too!!
Great post M!
Rhonda was one of the first I met in the Crossfit community and she welcomed me with open arms. I remember working out with her the first few weeks I started crossfit and just thinking….I wanna be as consistent and powerful as Rhonda is; a true inspiration to us all. She is so genuinely nice and her little girls, well they are just like their mommy. Thanks for always srtiving and helping others strive for nothing less then their best! Love Ya….:) Great post M!!
Rhonda’s gentle encouragement during my first few months of CrossFit has helped to keep me coming back. I look up to her and count myself lucky to spend my mornings with her.
I was lucky enough to take Rhonda through her one on one sessions when she first started at CFSD. Rhonda is a perfect example of the transformation that happens when women commit to CrossFit. We started her off using the pole to stabilize herself when doing the air squats and then she graduated to holding a dumbbell as a counter balance. A few weeks ago I watched her crush the Chief doing squats like a champ. Her commitment to her health and well-being is evident in the huge gains she has made in the past year.
Rhonda you manage to do it all (strong woman, amazing mother). You are an inspiration to many. We are all blessed to have you in our lives. Thank you for being you.
I love Rhonda! It is so great to see her and the girls stroll into CFI every single day, and as another mom of 2 I know if she can do it 5 days a week then I can too (well, I can try!) And, yes, she will crush a WOD so modestly and sweetly. She always has her eye on the next goal, from moving onto running from the rower, and now she has some super-strong looking pullups. She’ll be at 15 bodyweight OHS in no time!
Rhonda, you are definitely a jewel in the crown of CF Invictus!
Go Rhonda! She sets the example for her daughters and is a role model to both men and women Xfitters.
Michele, I am blown away by the wonderful things you said about me. I’m at a loss for words except THANK YOU so very much. I feel lucky to have a great coach like you! You are encouraging and supportive to everyone while also pushing us to do more than we thought we could. I owe a lot to you for the gains I’ve made at Crossfit. It’s always hard, but you make it so much fun:) AND you are sooo great to my girls. They adore you–thanks for being kind to them.
Thank you all for your gracious comments. Mickey and Dani, you were there at the very beginning…thank you for making Crossfit accessible to a non-athelete such as myself. Lindsey, I wish you could’ve been here, too! I was stuck at the “so close” stage for sooo long, but you were one of many who kept telling me I could do it. And I finally did. Thanks for believing. Courtney and Tausha, you both inspire me so much to become stronger. I think I’m lifting a lot and then I catch a glimpse of your bars…uhhh, not so much. I strive to stack on the plates and think nothing of it like you guys someday. Cynthia, I don’t know how you are so hyper at 6am but I love it and wouldn’t want you any other way! Wish we saw each other more, too. Kelly, you’ve become a great friend and it’s so nice to get to work out with you everyday. Thank you for pushing and encouraging me. Oh, if only I could run effortlessly like you…maybe someday…
Kate, you have such a mild demeanor but are tenacious to finish the WODs. Love that! Ali, thanks for the comment! I appreciate it. Jillianne, you are freakin’ strong AND fast all wrapped up in this tiny package! You are amazing.
And to all of you, thank you for being so sweet to my girls. That means more to me than I can say. I’m proud they see me work out everyday but I’m proud that they see you, too. 9:30 is the BEST!!
Thanks, Frank!