Health & Wellness Blog

December Athlete of the Month – Liz Frame

Here in the Athletic Zone we’re all on this journey ‘to be better’ as a team – What it means to you ‘to be better’ will be different to the next person; and their level of compliance and commitment ‘to be better’ will also be different to yours.

Where ever you are at, one thing is for sure it is not easy. Is it worth it? You know the answer to that, of course it is. This quest to be better, to constantly challenge yourself and each other, is what keeps you coming back day after day, week after week, month after month. This is the CrossFit community. An incredibly supportive, motivating and fun environment that helps people achieve a level of fitness and health that can’t be replicated.

Challenges, successes and triumphs shared with the entire support of the AZ group every step of the way, can simply not be underestimated!

Each month we recognise one of our athletes. This athlete may or may not know how much they are inspiring those around them with their achievements in and out of the Athletic Zone.

Congratulation to Athletic Zone’s November Athlete of the Month – Liz Frame! 



Liz Frame- ‘The Quiet Achiever’

Just because you don’t have the loudest voice in the group doesn’t mean we don’t notice you! Liz is the quiet achiever. Her work ethic doesn’t go unnoticed and neither does the results she’s achieved.

Over the last few months we have watched Liz push past her comfort zone. She has chosen to go heavier on strength components, in the workouts and perform at an intensity that’s challenging but moves her a step closer to getting better in her overall performance. As a coach we love to see our athletes know where their individual capacity and limitations are and take responsibility for their performance as this helps them on their journey of CrossFit. Liz knows when to make the call and if not she is so receptive to being guided by one of the coaches.

As we all know consistency is the key to getting results. Whether it’s your personal goals or training goals, Liz is an example of showing how consistent training can pay off. She will always greet you with a sweet smile and welcome any new member to our community. We look forward to seeing her progress even further in 2018. AND she can make the most delicious tasting PALEO CHOCOLATE COOKIES!!!!!!

Written by Performance Coach, Darcia Ondrovcik

A few moments with Liz:

When did you start doing CrossFit?

When AZ first opened (2015)

 Most loved WOD/Movement?

Clean + jerk, deadlifts, overhead squats

 Least Favourite WOD/Movement?

Burpees and inchworms 

 Favourite cheat meal?

Chocolate and wine – thats a meal right?

 Proudest Moment?

Completing 4/5 of this years crossfit open Rx

 What was your goal when joining Athletic Zone?

Learn more about technique with weight lifting and to try something new

 What is your 6 month goal?

Kipping pull ups and free standing hand stand 

 Has CrossFit affected your life outside the gym?

Definitely, great conversation starter telling someone you do CrossFit.

Also, I have learnt a lot about lifting technique and mobility which I implement into my work daily and have met some great people at AZ – such a great CrossFit community that almost makes you enjoy waking up so early every day. 

What is your number 1 tip for someone looking to get healthier?

Find an activity you enjoy doing. But most importantly find a bestie who loves training as much as you do (Jess Williams ;)) 

 If you were to create a WOD and name it after yourself, it would be:

Getting Framed 

21* – 15* – 9*

  • Hang power cleans
  • Push jerk
  • Front rack alternating lunge
  • *400m run between each round

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