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
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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)
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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

 

Day 5: Lower Body/Power
1
A. Strength/Power
Barbell back squat to box
Box Squat (at 60% of 1RM)
10 sets, 2 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 7: Active Rest
1
Trail Running/Walking
1 set, 6-9 mi
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Cassie Smith

Cassie Smith

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

View all articles by this author