She's one of the top female triathletes in the state. When you get a chance, ask her what happened to her speed once she started Crossfit. (only a member for a month)
Workout of the day
5 - 5 - 5 - 5 - 5
As many rounds as possible in 20 minutes
Run 100 meters
15 Air Squats
Remember, losing the initial pounds and making huge improvements come fast at the beginning, but as you become stronger, faster, leaner and better it takes more planning, intensity, motivation and preciseness to keep improving. That's one reason why when you play church basketball or do power and step class you get fit at first, but then after a while its just not that great for improving fitness and you plateau... You need more.