Cally’s Story

One year in…. it’s all about the Community 

I meant to post something in December – after one year at CFP, but everything got so busy with the holidays it didn’t get done.  I just wanted to share a few reflections from my first year as a CFP member:

Just over a year ago I joined CFP, out of shape, nervous and REALLY concerned about embarrassing myself.  I remember saying over and over again “I can’t do that!”   And thanks to the incredibly patient, dedicated and skilled coaches and the supportive, inclusive and amazing community at CFP I keep learning what I CAN do.   

It’s hard to change your lifestyle, to create new habits and to learn how to push yourself enough to physically achieve more than you’ve ever done before — and at 56, the bad habits and beliefs have been in place for a long time!  This has been a year of challenging my body and my mind.  I have gained physical strength and mental toughness.

The first 6 months or so it was so exciting because every week I accomplished something new (a new PR, a new skill, got faster at something).  It was awesome, challenging, but awesome.   I found a new level of mental toughness.   I wasn’t really looking all that different but I FELT different.  Then at about month 8 or 9 I started to notice some physical changes, my clothes were getting baggy and I had some muscle bumps here and there!!  The PRs weren’t coming as often but I was able to generally do each WOD (scaled yes, but I could do it) and I KNEW I could do more than I thought I could.   Then an injury set me back a bit and I was reminded that there will always be things we each will have to accommodate for (arthritis, weaknesses, an injury, lack of skill and maybe even occasionally – age) but I belong to this amazing community that teaches me every time I walk in the door that my only real limitation is if I give up or give in.  Each one of us can do so much more than we think and the CFP community is here to support us every single day.    

I’ve learned that it’s OK, even wise, to scale my workouts, but that I shouldn’t limit myself because of fear or with excuses.  I’ve learned I must put my health first, that if I don’t put in the time, I don’t get the results. I’ve learned that I can always do more than I think I can.  And that it is worth the time and the effort because this is not for sport, this is for life.   I may never be a competitive Crossfitter.  I’m not one of our firebreathers,  but I’ve learned to be healthy as a CrossFit athlete and I owe that to the CFP coaches and community.  I can’t tell you all how proud I am to be part of this community and I am so appreciative that you each choose to be part of this community also.  You are an unbelievable group of individuals who work out together and change lives!   This is what it’s all about.  Thank you for a great year — I’m really looking forward to where we take ourselves in 2013!

-Cally Vinz 

 Wednesday 01162013 


  • The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.


A.  Thrusters – 4 x 6

B.  Mini Chief

5 x 3 Min AMRAPs 

3 x Deadlifts 

6 x Push-ups 

9 x Squats 

-Rest 1 Minute after each round 


A.  Clean – 5 x 3 w/2 Min Rest (@ 65%-70%) 

B.  Chief 

5 x 3 Min AMRAPs 

3 x Cleans @ 135lb/95lb 

6 x Push-ups 

9 x Squats 

-Rest 1 Minute after each round 


A.  Power Clean – EMOM 

5 Mins x 5 – TNG @ 205lb/115lb 

5 Mins x 3 x TNG @ 225lb/135lb 

B.  Jacked Chief 

5 x 3 Min AMRAPs 

3 x Cleans @ 185lb/105lb 

6 x HSPU (Regionals 2011) 

9 x Squats 

-Rest 1 Minute after each round 

Optional Accessory 


A.  5 x 200M Row Intervals w/30 Sec Rest 

-Post results under comments


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17 Responses
  1. Jenn F

    A. Cleans @ 85#
    B. Pretty consistent around 4 rounds each time ; 75# cleans (lil sloppy in end), push ups from the toes for 80%.

  2. Michael Licatino

    A. 105, 115, 145, 155, 155
    B. Performance at 135#: 5+1, 4+9, 4+2, 4+3, 4+1. Tough and cleans felt not great today. Need to get the feeling back before PR Challenge on Sat.

  3. Jen Brickley

    Cleans at 85 and 95
    Performance at 75lbs (just the right weight, thanks Matt)
    4+11; 4+9; 4+6; 4+4; 4+3
    That was somewhat brutal!