SALAH AD DIN, Iraq - Notification of a deployment can bring on a number of thoughts.
One of the thoughts that came to Capt. Alexandra Palmer, 56th Movement Control Team commander, when she was notified of her deployment, was losing her strength that she had gained after doing “CrossFit” for more than a year.
“I started 'CrossFit' in November of 2009 back home and it changed my life; I lost 25 pounds and put on muscle and became much stronger,” said Palmer, who is deployed from Eglin Air Force Base, Fla.
When Palmer arrived at Joint Base Balad, Iraq, one of the first things she did was go to the 332nd Expeditionary Force Support Squadron Housing 6 Fitness Center, where her worries were relieved after she met the “CrossFit” instructors and saw how well-equipped the fitness center was for the program.
“I was worried I would lose everything I gained, but when I found out how big ‘CrossFit’ is on base, I got excited,” said Palmer, who went from scoring an 89 to and 95.7 on her physical fitness test after starting “CrossFit”. “This facility has everything you need or want, no other base compares.”
Rather than losing strength, Palmer has gained strength.
“When I got here, I was doing back squats at 195 pounds, now I am up to 240 pounds and I can do sets of 10 at 195 pounds.”
Palmer’s workout consists of strength training four days a week and “CrossFit” workouts. Palmer is normally at the fitness center for more than four hours a day. She also helps teach the “CrossFit” class at 7 p.m.
To increase her workout, Palmer has recently been training using the Westside barbell method, which consists of four days of lifting, two of upper body and two of lower body alternating between maximum effort and dynamic effort sessions. Dynamic effort sessions incorporate things such as box squats and focus on faster speed and higher volume lifting.
“I set short-term goals that keep me motivated, knowing that there is always something I can improve,” she said. “I keep getting stronger at squatting and other lifts, and there are always technical things that I need to work on; there is no stopping point.”
Palmer credits the “CrossFit” instructors with much of her success, especially Adam Cantrell who has been helping her improve.
“The instructors are great motivators, they cheer their students on, make them feel better and push them to do better,” she said. “You build that athlete/coach relationship that helps you attain your goals better.”
To continue improving, Palmer also competes in monthly “CrossFit” challenges.
“It’s fun doing the challenges every month because it gets you in a competitive mindset and pushes you to improve for the next challenge,” said Palmer, who also competes when she is at her home station.
To compliment her workout regime, Palmer also follows a healthy diet rich in protein, vegetables and “good” fats.
“I emphasize a lot on diet,” she said. “If you eat the proper things you are not tempted by the bad food, because when you do eat unhealthy food it makes you ill.”
Another aspect that Palmer enjoys about “CrossFit” is the people.
“There is a sense of community, like a family,” she said. “Working out with the same people every day, helps you bond with the people in the class.”
Palmer encourages everyone to try “CrossFit” because it’s universally scalable so anyone can do it.
Editor’s note: No federal endorsement intended.
| Date Taken: |
09.08.2011 |
| Date Posted: |
09.08.2011 03:33 |
| Story ID: |
76621 |
| Location: |
SALAH AD DIN, IQ |
| Web Views: |
298 |
| Downloads: |
0 |
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This work, Red Tail fitness: Captain increases strength during deployment, by Capt. Amber Kelly-Herard, identified by DVIDS, must comply with the restrictions shown on https://www.dvidshub.net/about/copyright.
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