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Brooke Holladay Ence

Brooke Holladay Ence is a fitness model, and a CrossFit athlete from California U.S; who first started her fitness journey as a professional dancer in her youth.

Brooke first tasted fame in 2015, after qualifying for the 2015 CrossFit Games. As an outsider, she astonished the crowd that year with two first-place titles in the Clean and Jerk, and Snatch Speed Ladder; finishing 14th overall.

From that point on, Brooke’s rise in the CrossFit and the fitness world began. She started competing at the Games annually, finishing in 3rd place at the 2016 CrossFit California Regionals. She’s also become a trainer in one of the CrossFit gyms in “The Golden State”. Brooke is also a sought-after fitness model with her own apparel company.

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“I had been invited to audition for a show in Vegas and I needed to learn how to properly climb a rope and do gymnastics movements like Skin the Cat. A friend of mine recommended a CrossFit Gym for that. I have been doing Crossfit since that day; it progressively became a bigger part of my life.”

Athlete Statistics

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Accomplishments

Personal Records

• Back Squat – 320 lb
• Clean and Jerk – 253 lb
• Snatch – 207 lb
• Deadlift – 365 lb
• Fran – 2:07
• Filthy 50 – 24:38
• Sprint 400m – 1:11
• Run 5k – 24:00

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“I like pushing myself to the point where I have the choice to be better or remain the same.”

Training

Training Hard and Prioritizing Rest

Depending on her training program and goals, Brooke trains 3-6 hours each day, several days a week.

To fully recover from these long and intense training sessions, Brooke dedicates a couple of days each week away from any strenuous physical activity. Her recovery methods include getting more sleep, and spending time outdoors in the sun, where she usually naps.

“Rest days always seem so far away and then they pass by so fast. My body loves a nice Sunday; sleeping in, brunch with friends, sweatpants, TV, online shopping… I could go on and on but I will spare you.”

Brooke’s Filthy 50 Workout

• Box jump, 50 reps, 24-inch box
• Jumping pull-ups, 50 reps
• Kettlebell swings 50 reps, 1 pood
• Walking Lunge, 50 steps
• Knees to elbows, 50 reps
• Push press, 50 reps, 45 pounds
• Back extensions, 50 reps
• Wall ball shots, 50 reps, 20-pound ball
• Burpees, 50 reps
• Double Unders, 50 reps

Brooke usually finishes this type of workout within 25-28 minutes; her personal best being 24:38.

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“I intentionally leave enough macronutrients for the evening because I know I love to have cereal and/or greek yogurt.”

Nutrition

Gluten in the Diet

As a CrossFitter, Brooke has a significantly different diet compared to some of her fellow competitors. Instead of following the standard paleo diet, she incorporates a high protein, low carb, and moderate fat diet; with grains being one of its components.

Even though Brooke knows gluten-free approach may be more efficient for a CrossFit athlete, she prefers having grains, and a little bit of gluten in her diet because it gives her more energy, and boosts her mood.

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Brooke’s Daily Meal Plan

8:30 am Breakfast

• 6 scrambled egg whites with mushrooms, zucchini, peppers
• 2 strips bacon
• A dry English muffin

12:30 pm Lunch

• Any kind of lean meat (chicken breast, grass-fed beef, fish)
• 145 g of Fingerling potatoes

5:00 pm Snack

• Protein bar

8:00 pm Dinner

• Turkey with vegetables ( 21g Protein, 27 g carbs, 7 g fat )

After Dinner Snack

• Non-fat Greek yogurt ( 21g protein, 7 g carbs), peanut butter
• One serving of Brooke’s favorite cereal (20-40 grams)

Supplements

If she finds that her diet lacks in green vegetables, fish, or protein, Brooke will take fish oil capsules, “superfood blend” supplement, and whey isolate. Otherwise, she won’t use any supplements.

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