She competed in figure three years ago, but since then, Stephanie Toomey has started moving some heavy-ass weight. She tired of training for physique, so Stephanie sought an outlet that would push her to train for performance. She found CrossFit, and now the Optimum Nutrition-sponsored athlete is absolutely ready to crush it. Follow her training regimen, if you can match her strength.

In the last three months, Stephanie has made the transition completely into CrossFit. She walked into BlackFin CrossFit in Jacksonville and told the owner she wanted to compete. He looked at her and asked how long she'd been doing CrossFit. She told him she'd never done it before, but she was ready to try. To see what she had, he told her to snatch 70 pounds. "I couldn't do it. I looked like a four-year-old. I was humbled quickly. I thought I was strong until I tried to do CrossFit."



"If you talked to me four months ago, you'd think it would never happen. Now, I don't go anywhere without my Nanos, my Olympic shoes, a lacrosse ball, and my straps."

Stephanie's Training Philosophy

Stephanie trains several times per day. She'll work on her metabolic conditioning, her endurance, Olympic-lifting techniques, and CrossFit skills. "In my opinion, CrossFit is great because it shows my strengths, but definitely highlights my weaknesses." Her drive to better herself is what sets Stephanie apart. "Every day, I want to lift heavier, jump higher, move faster, do more pull-ups. I never feel like I've made it."

CrossFit also appeals to Stephanie's competitive nature. She competes against the clock and other people, but primarily against her own PRs. "CrossFit changed my life," she says. "Every day I have a new goal."

Fitness 360: Stephanie Toomey, Battle-Tested Body%E2%80%94Training

 

"Fitness," says Stephanie "is strength, flexibility, endurance—all those things. It's not just a picture that says I'm fit. I want somebody to say, 'Pick up that 400 pounds, or put that 300 pounds on your back and stand up with it.' To me, that's beautiful and strong."

When she trains, Stephanie listens to her body instead of her mind. "Sometimes, when I get ready to do my workouts, I question my ability. But I know it's just a lack of motivation. I program my training based upon what I know I can do."

Despite this absolute dedication to doing and performing her best, Stephanie never goes beyond what is safe for her capabilities. For Stephanie, fitness is life, but she maintains a healthy perspective. "I believe training should be fun, fit into your life, and support your goals." That's about as perfect as any training philosophy can be.

Stephanie's Training Regimen

Day 1: Max Effort Lower Body
1
A. Strength
High-Bar Back Squat
Work up to a 5-rep max (5RM) set
5 sets, 1-5 reps
2
B. Accessory/Skill Work
Walking Lunge With Overhead Weight
Overhead Barbell Lunges
3 sets, 40 reps
Hyperextensions (Back Extensions)
3 sets, 10 reps
One-Arm Kettlebell Swings
6 sets, 20 reps (3 sets per side)
3
C. Metabolic Conditioning
3 Rounds for Time (MetCon)
Bodyweight Squat
3 sets, 21 reps
Plyo Push-up
3 sets, 15 reps
Hang Clean
3 sets, 9 reps
4
D. Endurance Training
Jogging-Treadmill
5K for time
1 set, 5 km
Day 2: Olympic Lifting and MetCon
1
A. Strength/Skill
Hang Snatch
High Hang Snatch (at 70% of 1RM)
5 sets, 5, 5, 3, 3, 3 reps (70% of 1RM)
Snatch Deadlift
Snatch Deadlift (at 85% 1RM)
5 sets, 3 reps
Overhead Squat
Overhead Squat (at 75% 1RM)
3 sets, 3 reps
2
B. MetCon
Sit-Up
3 sets, 20 reps
Box Jump (Multiple Response)
Box Jump (20-inch box)
3 sets, 20 reps
Pushups
3 sets, 20 reps
Power Snatch
3 sets, 20 reps
Double Under
3 sets, 20 reps
Kettlebell Thruster
3 sets, 20 reps
Pullups
3 sets, 20 reps
Bench Dips
3 sets, 20 reps
Burpee
3 sets, 20 reps
Push Press
3 sets, 20 reps
3
C. Accessory/Mobility
Handstand Push-Ups
Handstand Push-Ups and Handstand Walks
3 sets, to failure (to failure)
Pullups
Pullups (Butterfly Kip)
3 sets, to failure (to failure)
Kettlebell Pistol Squat
3 sets, to failure (to failure)
Fitness 360: Stephanie Toomey, Battle-Tested Body%E2%80%94Training

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Day 3: Max Effort Upper Body
1
A. Strength
Push Press
Work up to 3RM
3 sets, 1-3 reps
Power Jerk
Power Jerk (at 70% 1RM)
3 sets, 3 reps
Split Jerk
Split Jerk (at 70% 1RM)
5 sets, 3 reps
2
B. Accessory/Skill Work
Handstand Push-Ups
Handstand push-ups and handstand walks
3 sets, to failure (max reps to failure)
Pullups
3 sets, 20 reps
Pushups
150 reps, for time
1 set, 150 reps (for time)
3
C. Endurance Training
Jogging-Treadmill
For 2 miles: Interval 1/4 mile sprint and 1/2 mile jog
1 set, 2 mi
Day 4: Olympic Lifting/MetCon
1
A. Strength
Smith Machine Hang Power Clean
Hang Power Clean (at 75% of 1RM), Smith Machine optional
3 sets, 3 reps
Power Clean
Power Clean (at 80% of 1RM)
3 sets, 3 reps
Clean
Clean (at 90% of 1 RM)
3 sets, 3 reps
2
B. MetCon
For Time
Clean
1 set, 15 reps (95 lbs)
Pullups
1 set, 3 reps
Clean
1 set, 12 reps (115 lbs)
Pullups
1 set, 5 reps
Clean
1 set, 9 reps (135 lbs)
Pullups
1 set, 7 reps
Clean
1 set, 6 reps (155 lbs)
Pullups
1 set, 9 reps
Clean
1 set, 3 reps (165 lbs)
Pullups
1 set, 12 reps
3
C. Accessory/Mobility
Double Under
3 sets, to failure (to failure)
Band Good Morning
3 sets, to failure (to failure)
Snatch Balance
Snatch Balance (drop snatch)
3 sets, to failure (to failure)
Fitness 360: Stephanie Toomey, Battle-Tested Body%E2%80%94Training

 

Day 5: Lower Body/Power
1
A. Strength/Power
Box Squat
Box Squat (at 60% of 1RM)
10 sets, 2 reps
Snatch Deadlift
Snatch Deadlift (at 70% of 1RM)
7 sets, 1 reps
GHD Sit-Up
Sit-Up (w/ GHD machine)
3 sets, 10 reps
One Leg Barbell Squat
50 reps per leg
2 sets, 50 reps
2
B. MetCon
As Many Rounds As Possible (AMRAP) in 15 minutes
Running, Treadmill
400 m dash
1 set, 400 m
Dumbbell Step Ups
Dumbbell Step Ups w/ One-arm Kettlebell Overhead
1 set, 20 reps (switch arms every 10 steps)
Ring Dips
1 set, 15 reps
Barbell Deadlift
6 reps (185 lbs)
1 set, 6 reps
3
C. Accessory
GHD Sit-Up
Sit-Up (w/ GHD machine)
1 set, 60 reps
Dumbbell Walking Lunge
1 set, 150 ft
Pullups
1 set, 30 reps
4
D. Sprint/Run Work
Running, Treadmill
Dash, 4 sets of 200 m
4 sets, 200 m
Running, Treadmill
Dash, 6 sets of 100 m
6 sets, 100 m
Running, Treadmill
Run, 1 mile
1 set, 1 mi
Day 6: Olympic Lifting/MetCon
1
A. Strength
Smith Machine Hang Power Clean
Hang Power Clean (at 70% of 1RM), Smith machine optional
3 sets, 5 reps
Power Clean
Power Clean (at 80% of 1RM)
5 sets, 3 reps
Clean
Clean (at 95% of 1 RM)
5 sets, 1 reps
Clean Pull
Clean Pull (at 85% of 1 RM)
3 sets, 5 reps
2
B. MetCon
"Cindy" + 200 meter dash, 20 min, AMRAP
Pullups
1 set, 5 reps
Pushups
1 set, 10 reps
Bodyweight Squat
1 set, 15 reps
Running, Treadmill
200 m dash
1 set, 200 m
Day 7: Active Rest
1
Trail Running/Walking
1 set, 6-9 mi
2
World's Greatest Stretch
Mobility work and stretching
1 set, 10-15 mins

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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