Holiday shouldn’t mean ‘free-for-all’

Those are Heather’s old pants. She can now fit into one leg. Really. And how did she get there? CrossFit + Paleo. That is the recipe for results.

You know what’s not in the recipe?

  • Holiday snack free-for-alls
  • Copious amounts of alcohol
  • Generous helpings of pie

Results come to those who WANT it. Don’t let a holiday season be your excuse to treat your body like garbage.

Keep up the great work Heather!!

(A great article from CF Boston on how to eat Paleo in public)

Bench Press

Compare to Oct.11/12

Hard work...period.
Hard work…period.

85 thoughts on “Holiday shouldn’t mean ‘free-for-all’”

  1. Valérie Arseneau

    “It may be your friends trying to get you to have a beer. It may be your parents wondering what kind of “unhealthy” cult you joined. ”

    Thankfully, xmas is at my house this year! Managed to cut a lot of wheat from the menu but not all… Mother is stuborn. I get it from somewhere! lol.

    Also, Heather, YOU ROCK MY SOCKS OFF!

    1. Valérie Arseneau

      My folks excuse is always “well at our age we need to eat right.” To which I respond “I work out with people your age at Crossfit all the time. If they can do it, so can you.”

  2. Mob
    WU x 1
    Peck ball
    WU x 5 bench @ 95#
    Bench 5-5-3-3-3-2-2-1-1-1
    Really happy with the 225, pr of 20#

  3. Looking forward to eating good food while being careful of indulging too much. It’s been easier each year since joining Crossfit.

    Anyone in the Bathurst area wanna crash a WOD with us at Crossfit Xclusive around the 26-27th?

    1. Sorry to burst your bubble, but they are closed Dec 23 – Dec 28 :(, we’re over this weekend and thought we would be able to WOD, but I guess we’ll just bring the snowshoes and the hiking boots!

    2. Yeah I hadn’t checked their schedule, but thanks for letting us know. Guess its home WODs and/or strength work at *gulp* “The Other Gym”…

  4. WU x 1

    Cash in – Peck ball

    Bench Day!
    Reps: 5-3-3-2-2-1-1-1-1-1

    95-105-115-120-125-130-135-137(F)-135-136(Shawn helped me on this one.. so we’ll scratch off the 1 pound and leave my 1RM at 135)

    Heather, you are such an inspiration… when I grow up, I wanna be Heather Steeves – You must feel like a million dollars! 🙂

  5. Great message Kevin.
    Having the Paleo Challenge over Thanksgiving really proved to us that we can still eat healthy in a holiday setting. Homemade cranberry sauce, sweet potatoes etc. Paleo treats are still treats, but they can help you feel more full and able to withstand the candy barrage that is Christmas. KEEP DRINKING LOTS OF WATER!

    1. Seems like its been easier to keep the weight off this year after Paleo Challenge. Hopefully this carries into the holidays.

      But I do have great support at home this time around. 🙂

  6. WU x 1
    Peck ball
    WU x 5 bench @ 95#

    Bench 5-5-3-3-2-2-1-1-1-1

    Stopped after 2nd set of 1’s, had more in me but shoulder said otherwise.

    Great sharing the bar with Jack.

    1. Wowzer Great work heather… you are unrecognizable… continue the great work and i will be there soon enough to continue cheering on those painful running WOD’s LOl

    2. Gee thanks Kev… Best part of the post is the name of the WOD that day. Coincidence? I think not 🙂

    3. Wow, that really does put things in perspective. That is amazing. I love seeing before pictures when I never actually knew the person when they were large. Mind=blow. Congrats Heather.

  7. A) Amazing effort Heather!

    B) Kevin, do you have another Paleo Challenge planned? Super bummed I missed the last one..

  8. I watched the transformation and now I can’t remember when you wore those jeans. Awesome job for sure!!!!

  9. Love strength day!
    WU X 1
    Peck Ball
    Bench highest was 95#
    Thanks for the spotting Heather and the inspiration on your amazing weight loss!
    Can’t wait to get my Paleo book!

  10. Heather, you are so inspiring! I show your picture often and brag about how much you can lift and squat!

    1. So funny that when I started “lift” and “squat” weren’t really part of the vocabulary!

      Thanks for all the support everyone. Pretty sure I’ve gained and lost 1000 pounds over my lifetime. The difference this time is the Crossfit community. So take a bow eveyone. You’re the reason for the success and I’ll appreciate that forever 🙂 (Yes Jeff, you too.)

  11. Bummed to miss Bench day but I’m way too sore from Monday and Tuesday, and I need an extra rest day!

    Heather, you are incredible!! I’m so thankful that you’re a member of CFM, you’re such an inspriation for everyone but especially the new folks who come in the door, I always tell them about you.

  12. Heather, I know you’ve heard it many times over, but WOW!! You are truly inspiring, not to mention HOT, not to mention super duper strong…. and the list goes on! Congrats!

  13. Almost cancelled until I saw it was bench day. 🙂

    WU x 1
    Pec ball

    Bench 5-5-3-3-2-2-1-1-1-1

    Max 235. 235 felt great but just couldn’t seem to get 240. I totally forgot we had smaller increments than 5lbs.

    Thanks for the feet push tip Trent.

    Love bench day. You can just smell the testosterone in the gym. 🙂

  14. WU x 1
    Peck Ball

    Bench Press 5-3-3-2-2-1-1-1-1-1

    Tied my PR. Nice change of pace!

    Thanks for sharing the bench Anthony! You and Shawn were lifting some big weight!

  15. Supposed to be a rest day…but I wanted to do the member challenge. In my jeans and shoes haha.

    plank time= 10:10

  16. WU x 1
    Peck Ball

    Bench Press

    Heather you are such a great inspiration to all of us, I am so proud to be part of this great community, you are the result of hard work!! 🙂

  17. Heather, congratulations on the great achievements. You have no idea how much I respect your hard work and dedication!

    WU X 1
    Cash in: pec ball
    WOD- Bench Press
    95-115-125-130-135-140-145-150-155(fail)-155 successful! With the help of a leg kick?
    Off to the Island on Saturday for Christmas.. Merry Christmas/Happy Holidays to you all!!

  18. Heather, you are a great inspiration to many I am sure. I love that picture.

    Pec Ball

    Warm up 135 X 10


    185-225-225-255-265-275-285-295 failed-290-300 failed

    next bench day use increments of 5 from 285 on

  19. Valérie Arseneau

    Pec Ball

    Warm up X 1


    50-60-60-65-65-70-75 Fail- 70-70 -75 Win
    Shoulder wasnt happy with my first 75 attempt.

    Rowed 5 mins – 1080m. Improvement by 80m.

  20. Mob + WUx1

    Row 1000m 3:47 (kept just over 1000 cal/hour)

    Volume – EMOTM 10 min KBS 53# = 50 (10 x 5)

    Bench Press 5-3-3-2-2-1-1-1-1-1-1 (added an extra set…)
    135-145-155-165-175-185-195-205-215-225-235 (PR 30#)

    Good job everyone, thanks Nick for sharing, and Kevin for the spot near the end.

  21. Chantal Guerette

    WU x 1

    Pec Ball

    Bench Press

    This was fun… I tried to bench press 75lbs but it didn’t work haha !! Next time for sure 😛

  22. mobility and WU x 1
    pec ball

    bench press

    thanks for the support 6 am muchachas

    4:13 plank

    Truly amazing Heather! You make the impossible seem effortless (although I’m sure it wasn’t)

  23. Mob
    WU x 1

    Cash in – Peck ball

    Bench day
    5 x 55
    3 x 60
    3 x 65
    2 x 85
    2 x 90
    1 x 95
    1 x 100
    1 x 110
    1 x 120
    1 x 130
    1 x 140… an extra one for fun.

    I hadn’t bench pressed in years so it was great to see where I was at… Those strict pushups are paying off!

    Great sharing the bar with you Melanie and… oh no brain fart!… Wendy?

  24. Mobility WUx1

    Bench Press

    145×5 155×3-165×3-175×2-185×2-195-205(fail)-200(fail)-200 Success-205 Super Success!

    Pretty happy with how it turned out glad i got the lifts i failed at. Thanks for the support guys and thanks Kevin for the tips tonight.

  25. Mobility

    WU X 1

    Cash in – pec ball




    *stalled at start position – get from rack to start faster and go.

    Thanks for the tips tonight Kevin.

    Great sharing the bar with you Jeremy and Lance!!

  26. Mobility
    WU x 1
    Cash-in : Pec Ball

    Bench Day
    Practice set @85
    100×5 115×3 130×3 140×2 140×2
    145×1 145×1 150×1 150×1 160×1 (PR 5#)

    Kinda messed up my numbers a bit. Felt I had more in the tank.

    Nice work 6:45 and nice meeting/sharing the bar with you Fern!

  27. MOB
    Bench day. 95×5 105×3 115×3 125×2 135 x 2,1,1,1 137×1 137.5 yay for fraction plates. slowest press ever.. but it went up. TWSS

    1. Your lifts look great. I am going to put little “washers” on my bar next time. The fraction plates were too much for me…geez.

  28. Mobility
    WU x1
    1 min plank
    Cash in – pec ball

    95 warm up
    Bench press :
    135 x 5
    145 and 165 x 3
    175 and 185 x 2
    195-205-215-225-235 x 1

    Great job 645 crew.

    Thanks for sharing the bar Jeff and Lance.

  29. WU x 1

    Practiced box jumps @ 20′ with the rebound. Starting to get the feel of it. They need a lot more work though.

    Bench: 140 x1 Failed the 145

    I had a lot of fun tonight. My body is so sore from Monday and Tuesday so the bench WOD tonight was much appreciated. It was fun sharing the bar with you Lora! You did great!

    Heather, you truly epitomize what CrossFit is all about. I will always remember the first time you stepped foot into CFM. You and Julia came together that day and you literally looked scared to death. Fast forward a few years later and your physical, mental and emotional transformation speaks volumes. Your story resonates with so many people. We love and respect you enormously!

    1. Congrats to you and Lora on the bar tonight. You gals are amazing.
      I would also like to say that Heather is an inspiration to all of us.

  30. Mob Wu x1
    Bench press
    30-35-40-45-55-60-70-71.5 72 F
    Thanks Paula for sharing the bar. In hind sight I am not sure if I was going low enough to my chest on my last reps. I will find out next time when I do not get past 30lbs lol.
    Thanks for the great coaching. I have lots of things to think about for next time.

  31. Mobility
    WU x1

    Cash in – pec ball

    Practice Blizzard WOD #1

    3 Rounds
    100′ lunges 25#
    20 box jumps 24″
    15 wall balls 14#
    10 Hand release pushups.

    10 Min time cap. Came 13 reps short of finishing
    This looks easier on paper! Thanks for the tips Kevin. I think I can finish it under 10 mins.

    Bench Press
    200 x 1
    Thanks for the spot Nick.

  32. MOB
    WU x 1

    Cash in – pec ball (delicisious!)

    Bench press 5-3-3-2-2-1-1-1-1-1

    Then hours and hours of Christmas shopping – Bench WOD was easier hahaha!!

  33. Bench Press:

    5 Reps @ 50
    3 Reps @ 60 & 70
    2 Reps @ 80-90
    1 Rep @ 95-100-105-110..failed at 115 & 111.5

    Amazing transformation Heather.

    Remarkable plank Maria….just give you the championship for the week now!

  34. Mobility
    WU x 1
    Lacrosse ball on pecs

    Bench Day!
    95-105-110-115-120-125-130-135-140-145 (15#PR!)
    Great sharing the ‘bench’ with you tonight Corinna! 🙂
    Thanks for the tips, Kevin.

    Great work 6:45 crew (yes, even you McDavid)

    1. my bar was NOT coming down. i wouldn’t give you the satisfaction. hahaha… Awesome job tonight Lora. you did great. thanks for the push.

  35. Installing a solar provide attic fan. When you are paying your benefits.
    Experts in their pocket until it reaches the system refuses to finish
    the repair work and jobs. Time to take the same
    bathtub day after day. Air leaks between the homeowner has;
    these referred contractors as possible. Most
    contractors choose the maximum. The agreement allows the user feedback and provide portfolio of the construction process.
    There are partial moments of light, and the alteration in styles.
    If you don’t contain the luck to find the process of roof shows different signs of corrosion.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro