Crystal Rigg’s, oops, I am sorry…Crystal Plouffe’s, birthday is very special to me. Not only have Crystal and I shared some awesome life experiences as athlete and coach, but we have also shared many incredible personal experiences. I have watched Crystal mature into a beautiful, intellectual, strong woman over the years. Being at her wedding to her awesome husband Nick is another example of the beautiful moments I have spent with her. We have had so many incredible together. I have traveled all over the United States with Crystal on her lifting journey. I taught her how to lift that day she finally worked up the courage to ask me to, five or so years ago. I know it may not come as a shock to some, but before I started working with Crystal, she was scared as heck of me. I know, I know, I can come off that way. But I have a big heart and love all my athletes and one thing I will say about Crystal is that she knows that. I remember that first day I worked with Crystal. She deadlifted 300 lbs with ease and with that cheerful smile asked me, “Is that good?” That was when I knew that she was going to be special. Now I sit here today writing about Crystal–a U.S.A nationally-ranked competitor. We have won countless medals together and I have seen her learn the entire process of the sport. From missing lifts and being sad and frustrated at the 2013 American Open to a come-from-behind silver medal at the Nor Cal Lifting Championships. I also can not forget this past winter when she went 6 for 6, set 3 PR’s and qualified for her first trip to Nationals to be held this August in Texas. Her first utterly perfect meet. She has reached that point in her lifting career where she knows that she can be perfect. Where she humbly believes that she is one of the best out there. She continues to works hard at her craft and I love being her coach. Every minute I spend with Crystal I truly enjoy. We have a great relationship and I wish nothing but the best for her on her birthday and every day for that matter. Enjoy that day KRPLOUFFE!



500 M. Row

3 Rounds

5 Push Ups

10 Sit Ups

15 Air Squats


Hip Mobility


3 Rounds (At a Walking Pace)

8e DB Row

10 Assisted Glute-Ham Ext.

10 Bar Roll Outs

Max Effort L-Sit


Front Squat

3 @ 70%

4 x 3 @ 75%



For Time

100 Push Ups

100 Sit Ups

100 Air Squats

*You may not partition.


Mobilize & Stretch

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