Katie was a bad girl!

Luckily it turned out pretty good for her!

I usually tell people when they start training with me to stay off the scale for awhile. People get so focused on the number on the scale that slight fluctuations in weight can get them very discouraged. Initially I prefer my athletes focus on learning the movements and improving their functional strength. The time will come soon enough to get concerned about weight, body fat and precision diets! The diet usually takes care of itself once the athlete is focused on performance. The diet becomes a tool to improve performance and is no longer just about losing weight.

Well....Kate got on the scale...curiosity got the best of her...... and in 3 1/2 weeks she has lost 11 pounds. She is pretty excited about that!

What I'm excited about was her performance with yesterday's workout! Kate completed 4 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats followed by a 3 minute rest between rounds. This is a brutal workout and she pushed herself further than I'd seen before. She is really developing the ability to work at high intensity...doing it as fast "as she can".

Lis Darsh of Crossfit Watertown wrote a great article on 'Intensity" today. You can read it at: http://crossfitwatertown.typepad.com/index/2008/03/intensity-and-y.html