Women CrossFit – Featured Athlete


4 months and 30 lbs lighter! But more importantly, more toned, stronger, healthier, far more confident in my own skin, and loving life! A true CrossFit CrownTown success story!




CrossFit CrownTown and Women’s CrossFit (WCF) Coach Rose, have changed my life!

“What a cliché!” you may say, but nothing could be truer of my experience over the last 17 weeks! I am so grateful to have found the CrossFit CrownTown family and the 3 day a week workout ritual I have become accustomed to……..no wait, let me rephrase that,…………. become ADDICTED to!

I’ll admit, before I began crossfitting, I was aware of the whole crossfit experience, had been for a few years, but always thought of it as a workout regime for the extremely physically fit, those people who spent their lives at the gym, people who slept, ate and breathed exercise. I really never thought of it as an option for me.


To be honest, I’m not sure where I found the courage to overcome the total intimidation the word “CrossFit” always instilled in me, but on January 27th 2013, I walked into my 1st Women’s CrossFit class, weighing a relatively unfit, “clinically overweight”, 186 lbs! I had reached a point where I just could not control my constant weight gain, which seemed to be speeding up! I was totally disgusted with my body and couldn’t walk past my reflection without feeling totally depressed and hopeless. I needed something to change, I was desperate!

How different my crossfit experience was, from what I was expecting! The women I met on walking through that roll-up door, were totally cool! They were down to earth, totally accepting of me, encouraged me, and welcomed me to their WCF family with open arms! Some, I could tell, were definitely very physically fit as I had expected, using Rx weights for mostly every WOD where I could just lift the 15 lbs bar……, and the rest, to my surprise, were all at various different levels and difficulties in their training, each of them able to modify each WOD according to their capability. That idea was totally novel to me and gave me hope that maybe, just maybe, I could do this crazy crossfit thing! Slowly but surely, week after week I got stronger and more confident in the workouts, and now here I am, May 28th 2013, 17 weeks later, on my first “Nutrition Challenge” (albeit a slightly modified one), weighing 30 lbs less, clothes fitting so much better (a bunch even too big), no more muffin top or back fat rolls, I can walk past my reflection without cringing, and just feel like I have my life back!


Don’t get me wrong, I am nowhere near where I would like to be, both strength wise and weight / tone wise, but I am well on my way, and enjoying the heck out of the journey as it unfolds. I find myself looking forward to workout days, excited to see what challenge the next WOD will present, and whether or not I will get to better my times, increase my weights and rounds, actually run that last leg of the mile instead of having to walk part-way up the hill………..ADDICTED I TELL YOU!

One thing I can always be sure of, every day I’m at the gym is………the awesomeness of my fellow WCFers. The amazing women in my class are a constant inspiration, pushing me to always try my hardest and to do my best! Them, along with the unwavering standards and encouragement of Coach Rose, who, though strict about doing each exercise or lift safely and effectively, will not allow slacking off, making sure that when you are there, you are there to work, and work hard!


In her words: “You will thank me for it later, ladies!”

Coach Rose, I am thanking you for it now! I am very happy with my results thus far and have had the best fun getting there. I look forward to the journey ahead!


My Stats

January 27th 2013, 186 lbs

May 28th 2013, 156 lbs and counting (backwards)…….
In 17 weeks, I have lost:

  • 4” off my chest
  • 5 ½ ” off my waist
  • 3 ¾ “ off each upper thigh
  • 2 ½ ” off each middle thigh
  • 1 ¼ “ off each lower thigh
  • 3” off my hips and butt
  • 30 lbs in total weight

I have gained:

  • Strength
  • Tone
  • Confidence
  • Calluses and a few “rips”(I now see mine as badges of accomplishment)
  • Bruises on various parts of my body……..sometimes I don’t even know how!
  • Muscle pain (in areas I never even knew I had muscles)! Mmmm, Hurts so good!
  • Knowledge
  • Skill

Smart Goal: To do pulls ups, unassisted by my 40th birthday, August 26th 2013. (Currently using Red and Pink band together)……….3 months to go!


This is REAL! This is do-able! And results are totally attainable!


Thank you to everyone at CrossFit CrownTown.


You guys are AWESOME!

Written by: Angie Ellis



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